Posts in Wellness
10 Inspiring Passion Projects for the Soul
10 Inspiring Passion Projects for the Soul

The idea of passion projects is not new. However, the idea of the passion project being the medicine we need during tough or uncertain times is an idea that becomes relevant and clearer as we move forward year after year. I was having a conversation with teacher friend, and we talked about the importance of having ideas that “set our brains on fire.” In other terms, having hobbies, goals, and dreams that we think about with as much interest, happiness, and concentration as possible. These are the ideas that get you up at 4 in the morning…in a good way. As teachers, the idea of learning and discovering new things is one of the reasons why we teach. We like to see the lightbulb moments in our students. The ah-has. The moments of change that we find meaningful. But, we often forget that learning is something that drives the inner motor of the teacher, too. 

This post outlines 10 ways we can find our own light.

It is time we find what feeds us especially right now with all of the school closures.

And even more so, after the closures. Because something that anchors me through all of this is the idea that we will come out of this somehow changed for the better. Passion projects are activities that we find meaningful because they feed into two parts that are essential to our teaching: Mindfulness and productivity. Mindfulness in a way that feeds our sense of calm, sense of purpose, and who we are and want to be. Productivity in which teachers need something that pushes them to not just be busy, but busy with intention. We are natural multi-taskers. We are magicians with time because we make the impossible happen each and every day in our classrooms.

And now it seems like the magic may be gone for a while.

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Teaching, Wellness, Self-Care & WellnessStephanie Hamptonpassion project, genious hour, curiosity, student centered, burnoutComment
Journaling for Anxiety
Journaling for Anxiety

Anxiety and stress have always gone hand and hand. On the blog, I have written about the natural anxiety and worry that comes with being a classroom teacher for years. Many of my posts mention waking up in the middle of the night thinking about lesson plans, feeling like I can’t get ahead of my to-do list, or wondering how to fit it all in to achieve the ever-elusive “work-life balance.” Then, I became a mama, and a newer level of worry took over. Anxiety is a natural part of life. Tapping into the fight or flight response, anxiety is one of the most natural things that someone can feel. However, when unchecked, it can also make life more difficult. Some people seem to worry more and some less. Some people cope better with stress and worry than others. No matter where you are on the spectrum of anxiety, a notebook or journal can be a useful tool to calm a busy mind. This post includes a video overview of 5 different strategies for responding to anxiety including grounding, timed release, squared release, making a creative music playlist, and growing your own thought garden. You can also go a bit slower and look at the description of the exercises in detail.

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Journaling, WellnessStephanie Hamptonanxiety, teacher anxiety, worry, journaling, journalComment
115+ Ways to Have a Winter Break All About Self-Care
115+ Ways to Have a Winter Break All About Self-Care

I am republishing this post when I normally would have set my school alarm. I am raising my not-cold yet coffee to all of the teachers on winter break. We made it, but more importantly, we must take care of ourselves in order to care for others. Winter Break is the time of year when teachers get to rest and rejuvenate. These two weeks are more than trying out new self-care strategies, focusing on wellness or adjusting our overall mindset. I am trying to move past the buzzwords and embed some of these practices into my life so they become not just the norm or routine, they are my automatic responses to dealing with the stress and chaos of teaching. These two weeks are vital in how we will work with our students for the remainder of the year. We must pour into our own selves just as much as we help others. Our health is their health.

How will you spend your winter break? Here are 115+ different ideas on how you could incorporate some self-care into your winter break broken down by mental tips, physical tips, practical tips, social tips, writing teacher-specific tips, and general teaching self-care tips. I have also added in some mama self-care at the end of the post!

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Teaching, Wellness, Self-Care & WellnessStephanie Hamptonself-care, rest, winter break, mindfulnessComment
Stopping Negative Teacher Self-Talk
Stopping Negative Teacher Self-Talk

As a teacher, it is easy to find yourself in a state of being pretty negative at school. Not necessarily with the students, but with other teachers and staff in the building. The cycle of negative talk-particularly negative teacher self-talk- is one that can consume school buildings in various spots, in entire hallways or sections, and in entire buildings. It manifests into people not wanting to come to work. Think about it like the culture and climate of your brain. The thoughts that we are thinking when we wake up, the ideas that cross our minds throughout the day while we are making millions of decisions, and the contemplations that we feel driving home are all indicators of who we are as people and where we are at in terms of self-care and belief about our work. Simply, we are our thoughts. This post is all about the connection our thoughts have to our actions and bodies. If we can talk about negative teacher self-talk in a way that helps combat fatigue and negativity in the workplace, we have a shot at changing our point of view. First, recognize the signs of negative teacher self-talk in yourself and in others:

  1. Significantly reduced patience with classroom management (Quick to snap)

  2. Increased levels of stress and anxiety

  3. Trouble sleeping or waking up with a 3 am a to-do list

  4. Taking work home to your significant other or family in a counter-productive way or bottling up completely about the issues at work to appear like you are fine

  5. Lack of creativity or energy in lesson planning or delivery

  6. Not wanting to get up to go to work for repeated days in a row

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Wellness, Teaching, Self-Care & WellnessStephanie Hamptonnegative self-talk, negativity, anxiety, teacher anxiety, teacher stress, burnout, back to school, Post of the WeekComment
Crockpot Beef & Noodles
Crockpot Beef & Noodles

As soon as the mornings start getting a little bit cooler, I start trying out different recipes with the crockpot. I love a good chile or beef and noodles on a fall day. Especially, when I need an easy meal during the week or on the weekend while sports are going on in the background. I know so many of us are happy to see football return and cheer no the NBA playoffs this fall. Crockpots are just easy. You dump everything in and the magic happens. This post is a recipe review about easy-to-make crockpot beef and noodles. I keep this one simple without a ton of seasonings. With it ready in 4-6 hours, all you have to do is sit back and enjoy a warm pumpkin spice latte while you look at the leaves before a hearty meal.

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Recipe Review, WellnessStephanie Hamptonbeef and noodles, slowcooker, crockpotComment
The ABC Guide to Teacher Hygge
The ABC Guide to Teacher Hygge

I am always on a mission to find more comfort and joy in life. Naturally, I became more curious about how I could infuse my classroom and the act of teaching with more comfort and cozy as well. I stumbled upon the word “hygge” on Pinterest after posting a few photos of rainy days, coffee cups, and twinkle lights as backgrounds. I love all things cozy, but the idea of taking this idea of coziness and comfort into the classroom didn’t hit until I started to read more and post more about hygge. I really don’t envision my classroom at school being filled with candles and everyone sipping peppermint tea like we are at a cafe, but I do see how some of the mantras from the practice of hygge can transfer over into the classroom and create an atmosphere of happiness. I think it is also important to consider the importance of comfort and cozy in the role of online learning. While I know many of us can’t makeover entire corners of our homes and online learning classrooms, some of the ideas in this post can apply to make ourselves feel a little more at ease while teaching from home. Hygge is about comfort. I am hoping that some of the ideas with hygge in this post lead to more happiness in my classroom and home, and therefore, lead to better wellness for me and my students.

According to The Little Book of Hygge: Danish Secrets to Happy Living (The Happiness Institute Series) by Meik Wiking, “The word hygge originates from a Norwegian word meaning “well-being.” For almost five hundred years, Denmark and Norway were one kingdom, until Denmark lost Norway in 1814. Hygge appeared in written Danish for the first time in the early 1800s, and the link between hygge and well-being or happiness may be no coincidence” (ix). Let’s start with how you pronounce hygge. To sound it out, you would say “hue-guh.” Like the hues of the sun and guh rhyming with duh. Hygge is “about an atmosphere and experience, rather than about things” (vi). In short, hygge creates an atmosphere of calm and comfort in everyday things and experiences we all identify with naturally, and then these feelings create a sense of happiness.

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Teaching, Wellness, Self-Care & WellnessStephanie Hamptonhygge, calm, comfort, happiness, wellness, Post of the Week, burnoutComment
Paprika Sheet Pan Sausage & Shrimp Boil
Paprika Sheet Pan Sausage & Shrimp Boil

This is the perfect recipe for transitioning to fall. Sweet corn is still in season here in Michigan for another few weeks, so you can pile four basic ingredients on to a sheet pan and cook them pretty easily for a hearty meal. The secret ingredient is paprika because it provides a smoky-salty taste to the sweet corn. You could also add some more veggies, but I found that I liked the simplicity of the different elements of this meal. The original recipe calls for okra which would also be perfect. Check out my adapted ingredients list, and then you can see step-by-step directions. The preparation for this took about 15 minutes, and then you will cook everything for another 20-25 minutes. Get the napkins ready!

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Recipe Review, WellnessStephanie Hamptonweeknight meal, sweet cornComment
Easy Bake Sausage, Veggies, & Rice
Easy Bake Sausage, Veggies, & Rice

This is an adapted sheet pan recipe that is easy to make on a weeknight. You can use frozen items or fresh items of produce. It really depends on what is in the freezer during that week and what we have on hand. I prefer turkey sausage for this recipe, but it is also delicious with andouille sausage. Feel free to sub in your favorite veggies to make your own spin on these easy bake sausage, veggies, and rice dish! Remember, you can pin the image below to view the side-by-side ingredients list and steps for directions. Scroll past the image to see each step with pictures. Happy weeknight dinner!

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Recipe Review, WellnessStephanie Hamptonsausage, vegetables, rice, weeknight meal, one panComment
Butler Banana Bread
Butler Banana Bread

I am not a person who declares that I am a fabulous chef of any kind. For the first 10 years of my relationship, it was my husband who did the majority of the cooking. I have had to work at cooking like I have had to work at learning how to be a teacher. In the past four or five years, I have really tried to do learn recipes I have found on Pinterest, and keep track of the dishes that I feel I am starting to get better at with practice. Sometimes the things that matter take some time to learn. I do remember one recipe that I would make as a 15-year-old teenager. I would first watch my mom bake this bread, and then I would write down the recipe for my own use. I have kept the same recipe card throughout all of these years. Now, whenever I am feeling a little nostalgic, I will make some banana bread…the Butler way. Feel free to pin the image below that has the ingredients and recipe directions side-by-side. Then, brew a cup of coffee or tea and make banana bread today’s snack for the family.

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Recipe Review, WellnessStephanie Hamptonbanana bread, bread, snackComment
Busy Night Oven Chicken Fajitas
Busy Night Oven Chicken Fajitas

It doesn’t matter what kind of day I have had-I don’t ever dread making oven-baked fajitas. It could be after a day where everything might have gone wrong. It could be on a day when I am overly tired. It could also apply to a day when I don’t necessarily feel like cooking. This recipe is easy to follow and requires little cleanup. One of my favorite parts of this recipe is that there is one pan to cook the ingredients in and one cutting board to scrub when you are done. I am constantly on the lookout for easy one-pan ingredients that I can use for any night of the week. Feel free to pin the image below with the recipe and directions side-by-side (I can’t tell you the number of times I have taken pictures of the ingredients page and then scroll down to take another picture of the directions page on recipes for grocery shopping). This is an easy oven fajitas recipe that can also be substituted with strips of steak or shrimp if you adjust cooking time. Make tonight fajitas night.

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Recipe Review, WellnessStephanie Hamptonfajitas, one pan, busy night, easy dinnerComment
Battling Teacher Summer Burnout
Battling Teacher Summer Burnout

I’m not sure I knew that summer burnout existed before this year. There are a ton of possible reasons as to why I am feeling this way. Perhaps, it is the residual burnout from spring online learning, the haphazard end to the school year, or now the impending question of what is to come of the fall. Maybe it is all of the above. Maybe it is more. As I wake up each day to uncertain conversations about what should take place versus what needs to take place and nobody seems to be in agreement with anybody else, I find myself doing a lot of listening and observing. I also find myself wondering how to plan ahead for what I know will be a hard school year this fall.

But, I am certain that this summer burnout is something that I know other teachers are dealing with as well. I see the posts from others each day. I carry many of the conversations with me as I speak with other families, parents, and teachers about what they think of the fall. Many are afraid. Many are overwhelmed. Many are just confused. Summertime is normally the teacher’s time to thrive. Even in the past if I chose to teach summer school, I would be writing every day. I would be reading tons of books, and I would be doing a lot of planning in the form of dreaming for the fall. I normally have a “summer stack” of books that I happily go through and think big in terms of changing how I do business or trying to be a better teacher.

But, I am tired. More than tired.

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Teaching, Wellness, Self-Care & WellnessStephanie Hamptonsummer, burnout, covid-19, anxiety, teacher anxiety, latestComment
Want to Shift Your Mindset When You Hate Remote Learning? Here's How.
Want to Shift Your Mindset When You Hate Remote Learning? Here's How.

The move to online and distance learning has been a rollercoaster ride of emotions, feelings, and actions. I have simultaneously felt like I am not doing enough, and then in another moment, I am trying to tackle all of the things to make myself feel better, more productive. I am asking myself,

“Are you reading enough?”

“Are you writing enough?”

“Are you thinking enough about what matters? The work that has to be done when we go back?”

“Are you sleeping?”

All of these are check-ins with normal routines and behavior. However, we aren’t in a normal routine or behavior mode. This is something different. I have noticed that many of my first reactions to emails, news feeds, blog posts, and videos about distance learning come with “knee-jerk” reactions that make me feel well,...like a jerk. I started last week working purposefully to get myself out of negative reactions immediately, and then focus on the positive aspects of all situations.

During the course of the past month, I have watched other teachers and people in education take on distance learning with full force. What teachers are doing is powerful. The expectations and protocols to move online and the variances from district-to-district are also stifling. Some are being asked to do too much, other teachers not as much. The moral compass of all of this begs the question, what is right in all of this? My answer would be whatever is best for children and creates a positive response in both you and your online classroom. This blog post outlines how to use your journal to shift to positivity, and it uses many negative reactions as writing prompts to get you thinking about your own mindset.

Sometimes we need to make our own positivity.

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Teaching, Wellness, Self-Care & WellnessStephanie Hamptonjournal, mindset, fixed mindset, growth mindset, remote learning, distance learning, back to school, burnoutComment
10 TED Talks for the Teacher Who Needs Inspiration
10 TED Talks for the Teacher Who Needs Inspiration

The TED Talk tagline of “ideas worth spreading” is a powerful message about sharing the power of the human voice to transform the everyday experience. Whether it is Luvvie Ajayi urging us to step outside of our comfort zone or Shonda Rhimes telling us to slow down and enjoy the power of play, we learn from shared human experience. A TED Talk is a teacher. A voice that can reach out and inspire others to feel something different or think about something in a new way. Teachers are living TED Talks each day. However, the work of being a living TED Talk in education can be exhausting. The work we do is heavily reliant on our communities and each other when we feel like we are tired, discouraged, or on the edge of burnout. This post is a collection of 10 TED talks that are compiled for the purpose of inspiration to the classroom teacher or person in education who needs to find a small nugget of truth to feel rejuvenated and refreshed. The small “ah-has” are where we find the strength to continue to find meaning inside and outside of our classrooms.

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Teaching, Wellness, Self-Care & WellnessStephanie HamptonTED Talks, inspiration, teacher stress, teacher self-care, burnoutComment
How to Theme Each Day of Your Teacher Week to Save Your Sanity
How to Theme Each Day of Your Teacher Week to Save Your Sanity

Any time there is a transition from being on a break from work back to the everyday routine, it is a struggle. However, this past transition from winter break to teaching in January seemed a little tougher than usual. My students seemed off, I seemed off, and I had to plan for a sub day in the middle of the week due to a school improvement conference I had to attend. The theme for the week was “off.” There are signs of burnout that creep in that sometimes have nothing to do with being on a break or not. Simply, teachers are asked to do all things at all times, and this causes mindset burnout-even if they are just coming off of a break. There are lots of symptoms, but I find that my day-to-day resiliency to handle all of my teacher tasks begins to suffer when I feel burnout settle into my mindset. it is the moment when making a to-do list even seems overwhelming.

For example, I was making the comment to my husband one night this past week:

“I feel like I could work for another 2-3 hours tonight, and I still would not be caught up. I’m never caught up.”

Some teachers that are part of the #mytimeismyown movement on social media, or are trying to prioritize their time outside of the walls of teaching, may have just cringed. But, we all have been there. I don’t want to work at home, but the demands of the job continue to demand time. I recently got 100 graphic novels awarded to my classroom through a grant. I would not have received those materials if I had not given up time outside of the usual to write the grant, present the grant, and then follow through on plans for the new materials. The real question here is how do we set limits? Because the truth is, teachers are trying as hard as they can.

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Teaching, Wellness, Self-Care & WellnessStephanie Hamptontheme weekly calendar, planning, planner, sanity, timesaver, back to schoolComment
Make Your Classroom Better By Understanding the Four Types of Motivation
Make Your Classroom Better By Understanding the Four Types of Motivation

I wanted to open this blog post with ramblings of how motivation can change throughout the school year, but I decided against it because we all know the deal with motivation: It does what it wants to do. It can come, and it can go. We just have to decide how to fight back against the utter lack of motivation that presents itself in our own bodies and minds and in our students looking back at us in our classrooms. It is important to note the relationships between motivation, expectations, and behavior management as we establish norms for the fall and the beginning of the year. If we understand motivation, we can troubleshoot any foreseeable classroom management issues as well. If we make our lessons engaging and root our energy and enthusiasm in our delivery, we can help students access our expectations in a variety of ways. Because according to Gretchen Rubin, we all have different tendencies towards outer and inner expectations.

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Teaching, Wellness, Self-Care & WellnessStephanie Hamptonmotivation, engagement, classroom managementComment
Emergency Calm for the Classroom Teacher
Emergency Calm for the Classroom Teacher

This post outlines the emergency response to helping you calm your teacher brain. This is what worked for me in a big moment like this example, and also in small moments when I feel like everything is piling up. Both types of moments can call for a teacher to scream, “TIME OUT,” and take a moment to breathe. This isn’t the first time I have written about teacher stress, but I wanted to share what worked for me when I was having a particularly difficult time dealing with the amount of stress.

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Teaching, Wellness, Self-Care & WellnessStephanie Hamptonteacher stress, anxiety, mindset, emergency, mindfulness, teacher anxiety, burnoutComment
English Teacher Anxiety: Using Our Own Tools to Quiet Panic
English Teacher Anxiety: Using Our Own Tools to Quiet Panic

When I first started working on this post, I looked up synonyms for anxiety. Not that I needed a definition, I just was curious what would pop-up on the page. The word that stuck out to me the most was mistrust. As English Teachers and teachers in general, we mistrust ourselves based on our profession workload because it is a.) overwhelming and b.) important work. We come to grasp that we can never achieve perfection, and for many perfectionists, this means in our minds we think we are settling. Teacher anxiety does not apply to just English Teachers alone, but the volume of paper and grading that is specific to the teaching of English creates an interesting dynamic where we often feel behind, tired, and downright depressed. I am not putting on the table that other subjects do not have grading issues, but there is a special place in my soul that dies a little when I take 76 MLA research paper rough drafts home to grade.

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Teaching, Wellness, Self-Care & WellnessStephanie Hamptonwriting feedback, alternative grading, grading, anxiety, feedback, teacher stress, teacher self-care, back to school, burnoutComment
Five Ways to Avoid Teacher Stress Eating
Five Ways to Avoid Teacher Stress Eating

I originally started this post back in January, and it has been sitting in my draft bin for some time. Something about telling teachers not to have the donut in the teacher lounge didn't sit right with me. I felt like a traitor. Teachers work ridiculously long hours each day and on the weekend, why can't they indulge? The answer is that they should. They should eat the donut, go on the vacation, get the tattoo, or try out the new spicy pho dish. However, they should also be able to put some constraints on their life that force them to realize that limits are actually giving us freedom. 

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Teaching, Wellness, Self-Care & WellnessStephanie Hamptonhealthy teaching, digestion, dietComment
The Teaching Ikigai: Passion, Mission, Vocation, and Profession
The Teaching Ikigai: Passion, Mission, Vocation, and Profession

I love and hate the self-help book section. It is packed full of gems like Ikigai: The Japanese Secret to a Long and Happy Life, and many others that make the wheels in my teacher-entrepreneur brain go crazy. However, I also have visions of myself as the teacher that is seen staring at the self-help book section in a bookstore with a crazed look in her eye, teacher bag thrown over their shoulder, dark bags under each eye, that just seems in need of...help. How many of us can relate to this image as we struggle with the teaching profession as a whole and the day-ins and day-outs of being a teacher? Enter in why I picked up this cute little blue book by Penquin press. I was tired, and it seemingly seemed to address a question I ask myself all the time:

Is teaching my purpose in life?

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Teaching, Wellness, Self-Care & WellnessStephanie Hamptonpurpose, book review, ikigai, antifragility, passion, 2018, burnout Comments
Transform Your Teacher Weekend
Transform Your Teacher Weekend

Granted this upcoming weekend is a "winter break weekend," but it still counts as a weekend. Now is the time to practice amazing and nurturing habits for the back-to-the-grind that is about a week away. I have rested this past week between the Christmas holiday and New Years with the full intention of getting to my pile of papers next week after the last holiday (casually looks at all the teacher memes that say we aren't touching it even with the best intentions). I need to get into that stack. I have three preps worth of essays that I think I can get through using my rubric coding system with the six traits. I feel good about being updated with grades and lesson plans by the time we get back, yet, I know that it will be all too easy to get wrapped up in the Monday-Sunday, when we open our eyes to when we close our eyes, day-to-day that is teaching. The re-takeover of our time starts with the weekend. It was always meant to be ours anyway. 

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Teaching, Wellness, Self-Care & WellnessStephanie Hamptonreflection, work life balance, fitness, sleepComment