Table of Contents
Part 1 About Stress* What is stress?* How do we get stressed? What's particular about teaching?* How does stress affect us?* Acute stress and chronic stress* What are the dangers of chronic stress? Part 2 Reduce your stress with ARC* The meaning of ARC (Avoid, Reframe, Cope)* The 80-20 law e.g. 80% of the trouble at school is caused by 20% of the pupils* How to avoid stressors: problem children, huge amounts of paperwork* How to reframe stressors: seeing pupils, colleagues and workload in a different light* How to cope with stressors: being physically and mentally preparedPart 3 Physical resilience* Introduction - how to use the below techniques while continuing with a busy lifestyle* Breathing* Nutrition* Weight* Excercise* Rest* Deep muscular relaxationPart 4 Mental resilience* Introduction* Creating a calm switch - in the staffroom, classroom, car park etc...* The sanctuary - finding a place to really relax* Self-speak - have a positive self attitude* Music - music in the classroom can be calming for everyone* Mental imagery - think positive* Meditation - letting go of school* Jourbanal keeping - get problems into perspective