Due: 11th April
Ki te wātea te hinengaro, me te kaha rere o te wairua, ka tāea ngā mea katoa.
When the mind is free and the spirit is willing, anything is possible.
Module Objectives:
Upon completion of this module, participants will be able to:
- Identify and implement strategies for managing stress and maintaining well-being.
- Develop and implement effective time management strategies.
- Understand the importance of self-care and identify personal self-care practices.
- Build resilience to navigate the challenges and demands of leadership.
Understanding Stress and its Impact
Reading 1 and 2: “Understanding the Stress Response” – https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
and “Reducing the Impact of Stress” – https://mentalhealth.org.nz/resources/resource/reducing-the-impact-of-stress-the-three-rs
These readings explore the sources of stress, the impact of stress on individual well-being, and the importance of proactive stress management.
Building Resilience
Reading 3: Circle of Influence PowerPoint – https://www.mpls.ox.ac.uk/files/training/circles-of-influence/view
This Powerpoint, from Oxford University, explores a tool developed by Stephen Covey, called the Circles of Influence.
School leaders often grapple with a range of concerns, from urgent tasks to systemic challenges beyond their immediate control. Steven Covey’s concept of “circles of concern” and “influence” provides a valuable framework for navigating these anxieties. The “circle of concern” encompasses all the issues that occupy a leader’s thoughts, including those beyond their control, such as government policies. In contrast, the “circle of influence” represents the areas where a leader can exert some level of control or influence. Focusing energy on the “circle of influence” empowers leaders to be proactive, fostering a sense of agency and reducing feelings of helplessness.
Building resilience is crucial for navigating the complexities of leadership. By cultivating a positive mindset, directing energy towards areas within their control, and prioritising self-care, school leaders can effectively manage stress, bounce back from challenges, and thrive in their roles. A leader’s well-being is paramount. By nurturing their own growth and well-being, school leaders can approach challenges with optimism and determination, ultimately expanding their sphere of influence and creating a positive impact on their school community.
Time Management Strategies
Reading 4: “Managing your Time” – https://www.educationalleaders.govt.nz/Managing-your-school/Guides-for-managing-your-school/Managing-your-time
This reading will explore various time management techniques. Which ideas are most applicable to you?
Task: Self-Care Practices
Task: “My Self-Care Toolkit”
- Reflect on your current self-care practices. What activities do you currently engage in to support your well-being? Use Te Whare Tapa Whā as a framework to help you reflect https://mentalhealth.org.nz/te-whare-tapa-wha
- Identify areas where you could improve your self-care practices.
- Develop a personal self-care plan that includes a variety of activities, such as exercise, mindfulness, spending time in nature, connecting with loved ones, and engaging in hobbies.
- Post your “My Self-Care Toolkit” (a list of your chosen self-care practices) on the online forum for peer feedback and discussion – 150 words or less.
Assessment:
- Completion of all readings.
- Participation in the online forum discussion.
- Reflection on personal self-care practices and development of a personal self-care plan.
16 Responses
My Self-Care Toolkit
To prevent burnout and stay balanced, I rely on a simple but effective self-care toolkit. Walking and exercising help me clear my mind and boost my energy, especially after a long day. Reading offers me a peaceful escape and a chance to slow down, while craft and colouring activities allow me to unwind creatively and be fully present in the moment. When I need to relax completely, I indulge in a good crime series—getting lost in the storylines is both thrilling and comforting. These routines help me recharge, maintain focus, and show up as my best self.
After reading the readings, I recognise that I need to include more ‘me’ time after work hours to achieve a healthy work/life balance.
My Self-Care Toolkit:
Taha Whānau (Family Well-being):
Prioritising family outings at the weekend. This includes setting time for my husband without the grandchildren and also learning to say ‘no’ when I am feeling challenged with the way I am being stretched sometimes.
Taha Tinana (Physical Well-being)
I will continue to exercise on a Sunday morning (walking around Cornwall Park) and enjoy a cup of coffee. Incorporate more physical exercise during the week with added walks.
Taha Wairua (Spiritual Well-being):
Supporting my grandson with his Christian spirituality and continue showing and giving gratitude to family, friends and colleagues.
Taha Hinengaro (Mental & Emotional Well-being):
Making a Saturday a no work day. This will include not opening my laptop to check emails. I will also have a no checking emails and answering phone calls from work colleagues after 5:00pm. Reading more novels and watching more TV series at the weekend.
I can recommend some great Netflix series.
My Self-Care Toolkit
Taha wairua/spiritual wellbeing
Spending time with my family and our pet in nature—whether it’s going for a walk or visiting the beach—really helps me recharge. Taking holidays, experiencing new places, and shifting my focus with wide, open views also revitalises my spirit. I’ve downloaded the article from mentalhealth.org about managing stress and breathing techniques, which I plan to use. To help reduce stress during the day, I’ll use music and my AirPods to do some ‘standing with movement’ exercises during one of our half-hour lunch breaks.
Taha Hinengaro / Mental and Emotional Wellbeing
What really stood out to me at the recent growth culture conference was the advice about prioritising tasks and spending the first three hours of the day working on that top priority. I’ve tried this approach, and it’s been really effective. While having a to-do list is helpful, especially in a school setting, that list often feels endless and can add to the pressure. Physically ticking off completed tasks helps, as does tracking the hours spent on work. That way, I can review how I’m using my time and make sure to balance it by dedicating time to my family in the following week.
taha whānau/family/Social times (referenced in other comments above) connection with the whenua/land forms (referenced in comments above).
Mediation music is really good too.
My self-care tool kit
taha hinengaro/mental and emotional wellbeing – I am a talker who likes to reflect so I often have conversations with my husband ( and vice versa ). Before a conversation, we say if it is “advice” or “ just listening” that we want so the other person can support what we need.
Taha tinana/physical well-being: Walking in nature is my happy place. The peacefulness in a forest always gives me the space to reflect and refill my personal cup. Maintaining an exercise regime, whether it is a quick 10-minute workout, climbing up a manga, or running, is important to me. Sometimes, the hardest thing is just putting my shoes on.
taha whānau/family and social wellbeing- spending quality time with my family is important, as is socializing with friends. Diverse conversations and experiences outside of work and family can be energizing.
The “Circles of Concern, Influence, and Control’ really made me stop and think. In my new role, I think there will be a lot I have concerns about but potentially can’t do anything about, so shifting the mindset to what can I influence and what can I control is a good mantra to remind myself of.
If you need a walking buddy Vicki, I can join you when you are climbing up the maunga.
I’m here for a coffee anytime.
My Self-Care Toolkit
In order to achieve a healthy work/life balance, I recognise that I already prioritise early nights for sleep, 5am sessions at the gym, and an ½ hour of quiet time before ‘Mum Life’ in the mornings. To enhance my well-being, I am refining my self-care plan for 2025.
Taha Wairua (Spiritual Well-being):
Practicing gratitude and positive self-talk.
Taha Tinana (Physical Well-being)
I will continue to exercise and be a part of the 5am club. Prioritising time outside, even during the school day, taking a walk to get offsite.
Taha Whānau (Family Well-being):
Keeping weekends for ‘Family Life’. Only attending essential meetings after hours. Prioritising social life during the holidays and weekends.
Taha Hinengaro (Mental & Emotional Well-being):
Staying offline / Social Media after 6 pm. Having ‘Team Coffees’ to start the day positively. Making more time for reading and quiet reflection.
Great idea Erin taking a walk to get offsite.
Practising gratitude is amazing. I love that.
In order to achieve a healthy work/life balance, I will try to implement the following:
Time management strategies:
– Plan my weekly schedule a week in advance, rather than from day to day and add in time for anything unexpected.
– Endeavour to keep an eye on the calendar and ensure that I am meeting all deadlines.
– List my long-term and short-term priorities and pin them up on my wall for easy reference.
– Write down my tasks and prioritise them.
– Control interruptions. Don’t respond to voicemail and email messages after 5.00pm.
Physical activity:
I will continue to use exercise to help me stifle the buildup of stress.
– I enjoy playing tennis at my local tennis club and will schedule time in my calendar to go to three sessions a week.
– Increase my yoga and pump classes at the gym by another day.
Social support:
Surrounding myself with close friends, and family is important to me. I need to spend time with the right people who I know will help to boost my mood and, therefore my mental wellbeing.
By implementing the above strategies, my stress levels will be minimised, which will help contribute to my healthy work/life balance.
I’m down for a coffee or wine anytime to help with social support.
My Self-Care Toolkit
To achieve a healthy work-life balance, I will set boundaries, develop good habits, and prioritise personal well-being. A proactive approach, including a growth mindset and The circle of Influence Strategy, will help me manage stress effectively.
Physical: I will engage in daily movement—yoga, exercise, walking, or dancing for at least 15- 20 minutes a day. A balanced diet, increased water intake, and seven hours of quality sleep should refuel my energy.
Mental: Meditation, deep breathing, and creative activities like crocheting and painting will help me manage stress and express myself.
Social: I will set healthy boundaries by saying “no” when necessary, spending quality time with close family, and avoiding energy-draining relationships.
Spiritual: Daily gratitude mantras, prayer, meditation, and church gatherings will nourish my spirit and provide renewal.
Environment: Reducing screen time and spending more time outdoors will help me stay present, relax and appreciate nature.
Workplace Stress Management
Planning: I will organise my schedule in advance, prioritise tasks to enhance productivity .
Administration: A clutter-free workspace and efficient paperwork management will improve my focus.
Managing Others’ Time: Minimising interruptions, limiting emails after 5 PM.
By implementing these strategies, I will hopefully begin to create a balanced, and resolve the stress creating a fulfilling balanced life.
Fantastic ideas Ronelle using meditation, deep breathing, and creative activities like crocheting and painting to help you with your wellbeing.