Fall semester is an exciting time for both students and teachers as the learning process
kicks into high gear. The air is filled with the sound of new music being explored and practice routines being established once again. It's a time of renewal and growth, but it can also bring about feelings of overwhelm and overstimulation, especially for introverts like myself. With the constant interaction with students, finding moments of solitude and self-care becomes essential to staying mentally and physically healthy during the teaching week.
Mental Health:
Prioritize a Morning Routine: I always start my mornings with good quality, non-toxic coffee. After learning that many coffees have mold and pesticides, I decided to switch over to brands like Purity, LifeBoost, and Vitacup coffee. These brands are mold-free, mycotoxin-free, and organic. They also test their coffee for pesticides and contaminants. I will put some MCT oil for brain health or ghee. If you're not a coffee person, I love organic matcha or Teeccino teas. Physical exercise such as strength training or running in the mornings really help set me up for a successful day. I feel that I have accomplished a big task and I'm mentally ready to tackle the rest of the day.
Practice sessions: If you're a morning person, take advantage of the hours before after-school hours to get your practicing in. For me, I find late mornings/early afternoons work best since I feel tired after a regular day of teaching. Honestly, sometimes I don't even want to look at a piano after work!
Incorporate Breaks: Make time for a walk during the day, perhaps after lunch or when you have a gap in your teaching hours (10-30 minutes). If you don't have a chunk of time to go outside, sit and listen to a meditation track for 5 minutes, sit outside in your backyard, or do some stretches or grab some snacks/water.
Physical Health:
Healthy Snack Ideas: My go-to snacks during the week include organic apples and sunflower butter, Chomps sticks or Epic bars, organic cottage cheese with protein powder mixed in, organic pasture-raised boiled eggs, and rice cakes with nut butter and honey. If I'm on the go, protein bars or meat bars work well. Some protein bars I love include brands such as IQ, Evo hemp, Laird, and Raw Rev.
Stress-Relieving Exercises: Simple stretches can be done during breaks to release tension and reset your posture. Stand facing a wall and raise both hands up as high as you can while genly pressing against the
wall. This helps with releasing tension in the upper back. Simply lying on the floor without a pillow beneath your head and deep breathing exercises promotes relaxation. Another stretch I love to do for the legs is lying back on the floor and lifting both legs off the floor. Next, cross one leg over the other and bring both hands over the non-crossed leg to gently pull towards you. You will feel a big stretch in your upper hamstring and glute area. After sitting for long periods of time either teaching or praticing, it can be a relief to stretch out those stiff muscles. If you have a 20-30min break, perhaps try a short youtube yoga session. I've really enjoyed Yoga with Adriene. Yoga has been more enjoyable these days with my new cork mat by GURUS.
Build a Support System:
Find Support Groups: Facebook groups such as "The Art of Piano Pedagogy" and "The Collaborative Pianists' Community" offer so much advice on work situations with students and other musicians. These groups also include discussions on burnout and managing work-life balance. I personally meet with my musician friends through Facebook video chat once every 2-3 months to check in about our lives and also teaching concerns and wins. I make a conscious effort to cultivate a supportive network of friends and colleagues who understand and respect my need for quiet space. Having a strong support system in place enables me to share my thoughts and feelings, seek advice when needed, and feel connected even during moments of solitude.
Seek Professional Help: I cannot stress how helpful therapy has been for me over my adult years. I recommend therapy to everyone! Many people think therapy is only for those who have major issues, however, therapy can be beneficial even when you're not in stressful, overwhelming times. It can help with mind dumps and sorting out your priorities and values within your own life. PsychologyToday is a great website to find therapists in your area.
Work-Life Balance: Achieving work-life balance is something I continuously work on every week. With each free time slot of the work week, many times I feel that I must fit in something productive or teach more students. However, sometimes you just need that break for self-care such as a nice walk outside or fueling your body with nourishing foods. Allowing at least one or two days out of the week for rest and relaxation without creeping thoughts of work and teaching can help prevent burnout. I try not to feel bad when I take Saturday and Sunday off without touching a piano. Activities I try to do instead include a hike out in nature, meeting for coffee with a friend, check out a new coffee shop, meal prep, clean the house, read a book, watch a concert, etc.
Final Thoughts
Setting boundaries involves carving out time in my schedule for moments of quiet reflection and relaxation. I prioritize self-care activities that nourish both my mind and body. This includes engaging in regular exercise, practicing mindfulness or meditation, and ensuring I get enough rest each night. By taking care of my physical health, I find that my mental resilience is also strengthened, allowing me to better cope with the demands of the teaching week.
By incorporating these strategies into my routine, I am able to navigate the challenges of the teaching week with greater ease and maintain a sense of balance and well-being throughout the semester. I hope that you find these tips helpful for your own busy work week!
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