Sunday night blues sound familiar? Is anxiety creeping and bubbling up pessimistic thoughts in your head? How do we get out of our head? The chances of sleep success are dropping, much like the 1929 stock market crash. No matter what we try or do, sleep isn’t on the agenda. Adrenaline keeps pumping through our veins and our body is more ready for a treadmill at 3 AM instead of being in la-la land or the land of z’s. The short-hand on the clock keeps moving quicker and quicker. Bingo! It’s time to get ready for work. Can’t hit that snooze button again because you’re out of time. Bleary-eyed and worried, we now must get ready for work. Negative thinking pounds the landscape of your mind like a swirling storm. Is it really Monday morning? “Please, day go away!” Anxiety strikes again!
Do the following to battle the anxiety demons and come out on top. It will take time, but it will definitely improve the outlook of your day.
1. Wake-up earlier: Get up an hour earlier than you normally would. This sounds counterproductive and sleep wasteful, but this extra hour will help you work on your mental and physical health before your day gets started. Starting strong will help you take control of your day.
2. Pray/Meditate: Download Headspace or search YouTube for 10 minute guided meditation videos. Start small-don’t try meditating for 20-30 minutes. Meditation is like a vacation for your mind. And the best part of meditating, it makes it easier to believe and plant positive thoughts/quotes into your subconscious mind. Meditation notices and helps you clear the skies of dark clouds and rain. If meditating for 10 minutes sounds intimidating, start with 2-3 minutes. If you’re religious and believe in prayer, say a few prayers before you meditate ideally. I pray before meditating.
3. In a notebook or notepad app on your phone, write 5-10 affirmations targeting your confidence and anxieties. These statements are called “I am” statements. Statements such as: “I am strong, I believe in myself, I am becoming stronger and more confident, I am a good teacher, I am special, I am learning to become a better teacher, I am a great teacher, I accept the imperfections of people, school, and life. I can handle anything thrown my way.” After meditating, write your affirmations and read them to yourself out loud or in your mind. Another suggested idea which is powerful is to look in a mirror before you head out and tell yourself: I love you _________ (say your first name). When you’re in the struggle to battle anxiety/depression, you need to be your best friend. You need to love and support yourself. I am a humble person, but showing support and kindness to yourself is extremely important in giving yourself resolve when dealing with stressful experiences.
4. Go for a walk: Rigorous exercise for me first thing in the morning is not my cup of tea. If you’re like me, go for a 10-minute walk instead of breaking a sweat before the morning shower routine.
After work, I suggest doing some type of workout: lift weights, do yoga, go for a run, or get involved in a martial arts class. Do something that will burn up the stress hormone cortisol in your body. This will also take your mind away from thinking about the next day or getting stuck in negative thinking. I always say this: do something that will occupy both your mind and body at the same time. Your goal is to be in the moment. Years ago, I took a martial arts class, and I remember the class made me forget about my daily stressors. It was straight therapy. If I wasn’t paying attention in karate class, a vicious punch or a round-house kick could hit me. Something that puts you in-the-moment will refresh your mind before you think about the next day of writing lesson plans and anything work related. Get involved in something even when you’re overwhelmed with work. Trust me, you will need this outlet and peace for your mental health.
The power of quotes: Google search quotes on anxiety. Find something that resonates and means a lot to you. I remember my first year of teaching when a book of quotes got me through that dreadful first year. Find something powerful! Never underestimate the power of words. Read a quote or 2 throughout your day. Do this during your prep periods, your lunch period, and anytime you need a dose of positivity and strength. Quotes are power!
Breath work: Learn the 4-7-8 breathing technique. Dr. Andrew Weil developed this breathing technique based on ancient yoga practices. This technique involves inhaling air into your lungs for 4 seconds, holding your breath for 7 seconds, and exhaling slowly for 8 seconds. Do this for 3 rounds. If your anxiety is getting the best of you, do this on a prep period or when you have some downtime. I have done this right in class when students were working on something. It helps relax you and calm your mind.
Finally, before bed you should think about 1-3 accomplishments from the day. Focus on your successes and do not dwell on the negative. Quell those expectations of being perfect in the beginning. Your first couple of years is where you will make a lot of mistakes and question yourself the most in your career. It’s definitely an experimental time. Even in year 13, I am learning from my students and fellow teachers. Be easy on yourself. Wake up and repeat the following ideas above until you feel grounded and secure.
The best way to beat anxiety is truly just to face these make-believe demons. You’ll beat every one of them. New ones will pop up trying to sabotage your thoughts, but with experience, your confidence will lie to rest all these troubling illusions.
One of my favorite quotes from Eleanor Roosevelt says: “You gain strength, courage, confidence by every experience in which you really stop to look fear in the face. You can say to yourself, ‘I have lived through this horror. I can take the next thing that comes along.’ You must do the thing that you think you cannot do.”
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