School fuel & closing the stress cycle
Beware of the white stuff and always carry trainers... be mindful of YOU
School days are long days, busy days and active days. If you're not walking from table to table, you're striding along corridors and playgrounds, collecting your beautifully lined-up class (hopefully) or a huge pile of printing. Time is always of the essence, and there's a genuine need for speed. I didn't wear a pedometer to school, but I'd love to know how many steps I racked up each day.
My school was a little too far away from the local supermarket and coffee shops, so I brought in a packed lunch each day. A salad in a lunchbox was simple and mobile, and much less fiddly and precarious than carrying a school meal. We all know the importance of getting our five a day, and having a salad for lunch ensured that I was getting at least some greens into my diet.
Having previously worked in an office, I was very used to grazing throughout the day, which helped with my energy levels and satiety. However, the school day has scheduled eating times, and this was definitely an adjustment for me. After supervising children who needed to complete their work at lunchtime, my lunch break was often a working lunch, preparing my classroom for the next lesson. Putting out resources while wolfing down salad was a common occurrence.
As an outgoing introvert, I recharge when I'm on my own, so it was really important for me to have at least 10 minutes of alone time at lunchtime. Closing my classroom door created a quiet space for me to gather my thoughts, recharge and eat mindfully, even if it was just for a few minutes.
Teachers have a bad reputation for craving sugar and bingeing on the white stuff. Some teachers have a 'sugar stash' tucked away in a 'teacher drawer', or single-handedly demolish a share-size bag of Minstrels before lunchtime. Long days and a lack of sleep both contribute to an insatiable desire for sugary foods, carbohydrates and comfort food. These foods all have a pull that healthy, nutritious food just doesn't have. They're a quick pick-me-up, increasing the happy hormone and giving us an instant burst of energy.
I sadly fell victim to the white stuff and ate far too much sugar during the year. It can be difficult to consistently eat healthily when it's 5:30pm and you're stuck at school preparing for the next day. Tiredness and the thought of another hour sticking sheets into books can make it very difficult to resist the accessible staff room treats and sweet, stodgy snacks. Sticking slices of white bread into a toaster can often seem like a simple, comforting and enticing solution to your hunger.
We all too often reward ourselves with sugary foods or alcohol, and teachers are pretty good at doing both. For me, stopping by Starbucks to pick up a cookies and cream brownie became an indulgent Friday night treat. Coupled with my favourite jelly babies and a bag full of other baked goods, those Friday nights had a lot to answer for. By October, I'd quickly morphed into something completely unrecognisable, and I didn't even feel or look like me. A puffy face, puffy eyes, dark circles and an expanding waistline were just some of the unwanted side effects. Thankfully, the holidays allowed me to reset and reverse some of the damage.
It's easy to tell you to plan your meals and prepare for long school days, but I know that it can be really difficult when you're tired, hangry and stressed. However, if you're aware of the sugar monster that's out to get teachers, you can at least try your best to keep it at bay.
Exercise has always been a part of my life, and it's really important to me. As a child, I excelled at running and competed in numerous 10K races and half marathons throughout my 20s and 30s. I even completed the London Marathon. Sadly, I'm past my peak and no longer compete, but I still get a lot of enjoyment from running.
My post-marathon pic and a congrats from Lorraine
Enjoying a run along Boscombe Beach, Bournemouth
Beach run on holiday in Mallorca
In my TV producer days, I went to the gym before work and I really enjoyed the energising routine. Those early morning gym sessions secured a positive start to the day and were really important for my mental health. As a teacher, I sadly had to say goodbye to a well-oiled routine that I'd lovingly followed and valued for over a decade. I now had to be at school at 8am, and those early-bird workouts would be totally impossible. It was a huge adjustment for me to make, and I initially found it quite difficult. I was begrudgingly forced to join the army of evening gym-goers, during the insanely busy post-work rush.
To avoid talking myself out of those evening gym sessions, I would change into my gym kit at school and then go straight to the gym on my way home. It was a big commitment, but I'm really glad that I did it. So many people gain weight as a result of their job, and I was determined to minimise the damage. I would hate to think how much worse I would have looked and felt had I not continued with my gym sessions. I dragged myself to my regular spin class and continued with my running. As a trainee teacher, it's really important to remember who you are and to continue doing the things that are important to you.
The Stress Cycle
During my Teach First summer training, I was taught about the importance of daily exercise to close the 'stress cycle'. Stress is the physical and mental response to an external trigger, which puts the body through a stress response cycle. We all have stress cycles, and how we respond to stress, internalise it and cope with it is all part of the cycle.
The coping strategies we use in response to our stress enable us to close the stress cycle and eliminate the stress. Just 25-30 minutes of exercise a day is an effective strategy that helps us avoid burnout. After exercising, we feel calmer and are in a better position to handle and re-evaluate our stress. Sleep, deep breathing and setting limits are also effective strategies for closing the stress cycle. Failure to close the cycle can result in long-term health issues, such as anxiety, depression and even stomach ulcers.
