NJASA

How to Effectively De-Stress…Then and Now

I always look forward to NJASA’s Spring Leadership Conference with great anticipation! This year was no exception. Since the topic for the Spring Leadership 2020 Conference was “The Balancing Act: Connecting Life, Leadership, and Wellness,” it was with great excitement that our leadership team at the Morris-Union Jointure Commission (MUJC) drafted a workshop proposal on effective de-stressing techniques that are offered to our staff members who teach students with autism.

Little did I know that by mid-March we would be plunging into a new world which none of us could possibly fathom. When I was asked by NJASA to write an article for On Target based on what the MUJC had planned to present at NJASA’s Spring Leadership Conference, my first thought was that everyone is probably not too interested in what the MUJC does to de-stress in pre-pandemic times but, rather, might be interested in how to de-stress during these truly tumultuous times of the pandemic. Therefore, I am pleased to offer the simple, efficient, and effective ways that the MUJC has offered pre-pandemic de-stressing techniques to our staff members. I am also taking the liberty of sharing a few techniques I have learned in the past month to de-stress in our current state of uncertainty and challenge.

Pre-Pandemic De-Stressing

The MUJC has developed a variety of ways to help our educators decrease stress, build a cohesive community with their colleagues and maintain balance in both their teaching career and personal life. Some of the activities include:

1. Offering a Reduced Gym Membership Rate
   
   MUJC educators are provided a reduced rate and convenient hours to exercise before or after school with their colleagues at a gym conveniently located to our schools. 
   
   Additionally, a certified trainer offers a “boot camp style” exercise class in our schools following school dismissal. The trainer has developed classes at the beginning and intermediate levels. It is a huge hit!

2. Managing Burnout and Compassion Fatigue
   
   Compassion fatigue can be a very real consequence when working with students with severe disabilities. It can lead to an enormous sense of being overwhelmed and result in excellent and talented staff members deciding to leave our population of students for students with fewer challenges. To address and combat the reality of compassion fatigue, the MUJC offers afternoon workshops by our consulting school psychologist which recognize and legitimize the concept of compassion fatigue and provide useful tips for ameliorating its effects. It is amazing to see how talking about compassion fatigue and legitimizing its effects can make changes in the mental health of our staff members.

3. Deep Relaxation and Stress Tips from our Yoga Instructor
   
   The MUJC contracts with a yoga instructor who teaches our students with autism how to relax and de-stress. We offer that same instruction to staff members after school through breathing techniques to reduce stress and meditation techniques for maintaining a sense of calm. Try it, it works!

4. Mindful Mondays
   
   School staff members are offered opportunities to participate in a group mindful exercise at the beginning of each workweek before student arrival on Mondays. “Mindful Mondays” is led by our school social worker and is an effective tool for teaching all of us to be just a little calmer and focused as we start our week. This is a great thing to do which costs nothing.

5. Quiet Areas
   
   The MUJC has established “quiet areas” for staff to eat lunch, engage in collegial conversation, and participate in activities such as book swaps and birthday breakfast celebrations. It also provides that sense of “family” that staff find so helpful in their stressful lives. Our quiet areas are a huge hit with our staff and can be easily duplicated in most schools.

Pandemic De-Stressing

For those of you who find yourselves constantly stressed during these pandemic days (and let’s face it, who isn’t stressed?), please see if any of the following provide you with a sense of calm. They have worked for me…

1. Even the Pandemic has a Life Expectancy
   
   Realize that the pandemic will not last forever and know that there is a date in the future when we will once again be able to enjoy familiar routines and personal contact with our friends and colleagues. Thinking about that day reduces my stress. I can’t wait for that day to arrive!

2. Step Away from That Chair
   
   Most of us have transformed a room into our new school office. Step away from your chair and all the problems that you solve from that chair. It is amazing how much better you will feel when you are not in that chair.

3. Nature Always Helps
   
   Go outside. The four walls of a house can be claustrophobic. I always feel much better after digging in my dirt (AKA gardening).

4. Stay in Contact
   
   Reach out to one person a day to personally chat about how they are doing and if they need anything. That three-minute contact means the world to people and they will forever remember how much you care about them. Your contact is priceless!

5. Patience and Flexibility
   
   These are my “go to” words during this pandemic. We are all making the best possible decisions that we can under the circumstances. Some of our decisions will prove to be good decisions and some may prove to be not so good. Nevertheless, each of our decisions is made with the belief that we are doing the best we can under the circumstances. Be kind to yourself with this knowledge.

To all of my NJASA friends and colleagues, please know that we are one family of committed school leaders. It is a privilege to work with each of you. Please be well and know that we will certainly celebrate the best 2021 Spring Leadership Conference imaginable next year!