Emotional Wellbeing

As teaching involves a myriad of considerations, it is inevitable to experience a wide variety of emotions and they make an important part of our overall wellbeing. Therefore, it would be wise to recognize the array of feelings we experience, acknowledge our emotional labor, dealing with anxieties and finding joy.

There are some questions that might help us better realize the relationship between our emotions and wellbeing:

1. Can you name your emotions and regulate them masterfully?

(We all experience many different emotions during the day as teachers. Even though it may look convenient to ignore a negative feeling, it is like “driving around lost” and we might end up losing valuable opportunities to think back and reflect (Markman, 2015). An effective way of dealing with emotions is to label them correctly and broadening our vocabulary for emotions (David, 2017).)

2. How much can you catch yourself surrendering to negativity bias? If you can achieve that, can you
   try to focus on the positives instead?

(Negativity bias is people’s tendency to focus on the negatives and it can be challenging to recognize such a bias and turn it round. Finding joy in life may be easier if you can avoid negativity bias (Mercer & Gregersen, 2020).)

3. Do you think you can handle your anxieties well?

(Studies show that anxiety causes burnout and emotional exhaustion, however; anxieties do not have to be out of control and focusing on your strengths to improve your confidence and sense of control might be helpful in managing them (Mercer and Gregersen, 2020). People with internal locus of control feel power over situations and can better handle anxiety-provoking situations.)

4. How harsh or compassionate are you towards yourself when you have an issue?

(Teachers may, at times, feel low self-esteem and as a result, experience negative emotions at workplace. It may lead to harsh self-criticism. At those moments, it could be helpful to cut ourselves a slack and remember being compassionate to ourselves.)

Strategies that might help improve emotional wellbeing

Reflect through writing especially when you’re experiencing a hard time or a big change, or if you’re feeling emotionally overwhelmed as suggested by David (2017): Set your timer for 20 minutes and jot down the experiences that invoked emotional reactions. Let the writing lead you without thinking too hard. You will eventually help them physically exist in front of you even if you would rather destroy the notes later.

Keep a positivity portfolio to visit at though times (Mercer and Gregersen, 2020)

Use cognitive disputation: Challenge your own beliefs and try to change your perspective (Ellis, 1991)

Apply self-compassion: accept mistakes, learn to say: “This is good enough” (Mercer and Gregersen, 2020)

Capitalize on your good news, and when others attempt to do so, try to respond in an active and constructive manner to help their wellbeing. Celebrate your achievement with others and join others’ celebrations (Gable et. al, 2004)