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 Teacher Well- Being Jigsaw

Health & Well-Being

Marion Flanagan
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PDST
 Unhealthy Lifestyle Checklist
• Rushing & Racing
• Eating on the run…Overeating/undereating
• Working long hours
• Multi-tasking
• No time for self/ few leisure activities
• Few or no social outings
• Perfectionist/ My way or No way/ I’ll do it myself
• Worrier/ fretful / difficulty sleeping
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• No time for physical exercise

• Overtired
(HSE Adult Mental Health Services, 2010)
 What is Well-Being?
• Well being means feeling good & strong in mind and body,
having energy, getting along with & helping others,
knowing our strengths and feeling content because we are
doing our best.
• It means we can cope with little problems and
disappointments.
• It means enjoying life, being grateful for what we have and
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accepting ourselves just as we are.

Good enough Vs. Perfect
 Healthy Ireland Initiative
• Wellbeing is an integral part of the definition of health. It
reflects the quality of life and the various factors which can
influence it over the course of a person’s life.
• Wellbeing also reflects the concept of positive mental
health, in which a person can realise his or her own
abilities, cope with the normal stresses of life, work
productively and fruitfully, and be able to make a
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contribution to his or her community.

(Healthy Ireland, 2013-2025)
 9 Piece Well - Being Jigsaw

Positive
Movement Diet
thinking

Laughter Self Esteem Effective

Happiness Communication
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Conflict Stress Audit

Work Ethic
Management
Mindfulness
 1 Positive Thinking

• Turn the tables on negative thinking

• If life deals you lemons, make lemonade
• Decide to be a “can do” person
• Negative emotions induce stress while positive emotions
help fight it
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• Two-thirds of what we see is behind our eyes

• Optimist Vs. Pessimist
 Positive People
• Upbeat and confident (Self-Esteem)
• Are aware of their abilities AND also their shortcomings
• Good enough vs. perfect
• Appropriately assertive
• Communicates effectively
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• Listen AND Hear

• Can manage difficult people (CAVE People)
 • Appear happy, fulfilled and optimistic
• Don’t ever appear stressed
• Have no problem thinking differently
• Welcome change, challenges, new experiences
• Can deal with conflict
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• Nice to know, nice to work with, nice to live with.

 8 P Plan for Positive Living
–Plan Purposefully

–Prepare Pensively

–Proceed Positively
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–Pursue Persistently
(Norman Vincent Peale)
 2 Movement

Eat less
Move more
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 Physical Activity Guidelines
• Being physically active for 30 mins per day:
• Keeps your heart strong
• Maintains aerobic fitness
• Helps you to manage your weight
• Improves joint mobility
• Strengthens your muscles and bones
• Helps you to relax and sleep better
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• Enhances energy levels

Build up to 30 mins. by exercising in your classroom!

 Improve joint mobility
Shoulder Circles Trunk Twists Knee Bends
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 Improve muscle strength
Leg Lifts Calf Crunchers Tummy Tight
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 3 Nutrition

• Improves mental clarity, mood and concentration

• Increases IQ
• Increases physical performance
• Improves quality of sleep
• Improves resistance to infections
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• Allows you to protect yourself from disease

• Extends your healthy lifespan
 Food – the Energy Superhero

• What you take into your body every day has a

dramatic effect on your ability to stay healthy.
• Fatigue is a key symptom of nutritional
deficiency. When you are feeling tired, you are
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less able to deal with life’s pressures.

• What do you eat and drink everyday?
• Are there any obvious changes that you need to
make?
 Meet the Superfoods

Blueberries Avocado Kale Sweet Potato

Spinach Coconut Oil Quinoa Chia Seeds

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Broccoli Flax Seeds Seaweed Almonds

 Self-Care
– Hobbies: reading, music, plays, concerts, specific interests,
organisations, committees
– Therapies: aromatherapy, massage, facials, yoga, nails, hair etc.
Nurture & nourish.
– Cultivate at least one close confidante
– Keep friends close …..
– Positive Self talk/ Affirmations….like a battery they give you power
& energy. They reprogramme the mind
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– Give yourself a break (holihour once a day instead of a holiday

once a year)
 4 Happiness
• Happiness is wanting what you have,
Not having what you want.
• Happiness is your birth- right. All you have to do is choose it and claim it

• Develop an attitude of gratitude

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• You are responsible for your own happiness.

10 x 2 letter words……..

• John Lonergan’s 3 –Dimensional Wiew

1.Goal/focus/ambition 2. Job fulfilment 3. Love
 Laughter
• Wonderful trait
• It’s a trainable skill
• Start the day with a smile. It has a knock
on effect.
• It induces a sense of well-being, it boosts
the level of endorphins-natural painkillers
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–in our bodies.

• 1 min. laughter = 10 mins. rowing machine
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 5 Self- Esteem
• Being competent; being able to do things well.
• Being responsible; wanting to try new things and taking
responsibility for one’s own actions.
• Being appreciated; getting credit for what I do.
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c R
A
 6 Essentials for Effective Communication

• Clarity: (Open & direct. Listen & understand)

• Self-awareness (your perceptions)
• Use “I” statements rather than “you” which are accusatory
and blaming
• Avoid judgments. Concentrate on the behaviour not the
person
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• Be assertive
• Have solution- focussed conversations
 Stop Think

There can be no useful discussion without mutual respect

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INTO
 Leadership E Factors
• Encouragement
• Enhancement
• Empowerment
• Equality
• Energy
• Enthusiasm
• Endurance
• Empathy
• The essence of empathic listening is not that you agree with someone, but that you fully, deeply understand them
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emotionally and intellectually

• Next to physical survival, the greatest need of a human being is psychological survival
• To be understood, affirmed and appreciated
• Men and Women communicate differently
 7 CUDSA Framework
• Confront the conflict

• Understand the other point of view

• Define the problem

• Search for solution

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• Agree upon, implement and evaluate

(Institute of Counselling & Psychotherapy)
 Positive Work Relationships Activity

Name 3 significant factors that

contribute to good staff
relationships
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 Work Ethic
8

• Physical & Psychological environment

• Good internal communication
• Processes of decision making
• Effective policies and procedures
• Eliminating unacceptable behaviours
• Mutual respect
•
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GROW Model Goals/ Reality/Options/What Will We do

• Conflict resolutions Skills
• Authoritative Vs. Authoritarian
 Are you a good team member?
• Contribute to pleasant physical environment
• Shares ideas and opinions
• Listens to other members’ opinions
• Co-operates
• Works towards a common goal: Teaching & Learning
• Focuses on the task
• Shares responsibility
•
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Appreciates differences
• Supports & encourages
• Defuses potential conflicts
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Resilience
 Realise your potential
Express yourself
Sign up for that course
Involve yourself in your own community
Link in with others
Invest your time wisely
Embrace life, the good & the bad
Never stop trying
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Capitalise on opportunities
Enjoy life
(Building Resilience, Mental Health Ireland)
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9
Managing Stress
 Reducing Stress-10 Tips.
1 . Audit resources and demands.
Identify stressors. Don’t ignore them.
2 . Recognise signs of stress. Observe how your body
responds.
3 . Alcohol doesn’t help.
4. Take time out.
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5. Identify what is really important (prioritise)

 Tips continued
6. Don’t schedule every minute of the day.
7. Learn to say “NO”.
8. The 3 D’s: Delegate it, Deal with it or Dump it.
9. Cultivate at least one close confidante.
10. Drink more water.
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(VHI)
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 9 Piece Well - Being Jigsaw

Positive
Movement Diet
thinking

Laughter Self Esteem Effective

Happiness Communication
w w w. p d st . i e

Conflict Stress Audit

Work Ethic
Management
Mindfulness
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 Mindfulness

• Practise living in the moment, being mindful of what you’re

doing.
• Appreciate colour and scenery and beauty.
• Take time to stand and stare
• It’s ok to sit in silence and listen to your breathing
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 9 Piece Well - Being Jigsaw

Positive
Movement Diet
thinking

Laughter Self Esteem Effective

Happiness Communication
w w w. p d st . i e

Conflict Stress Audit

Work Ethic
Management
Mindfulness