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DISTANCE DELIVERY

MINDFULNESS AND SELF-CARE

GROUPS FOR TEACHERS.

I worked for years in many capacities in schools in Washington State,  Washington DC, and Alaska. I've worked in large Seattle schools, tiny bush villages with Yup'ik Eskimo students, residential deaf schools, and small and large mainstream rural schools.  I've been a substitute teachers aide, sign language interpreter,  dorm assistant, after-school program teacher among many other jobs prior to becoming a school psychologist and psychotherapist.

For several years, I was a school psychologist and a Deaf program coordinator and school psychologist in Alaska, prior to opening my full-time psychotherapy practice in Anchorage in 2001.  In 2010 I moved to Washington State where I continue my coaching practice via distance delivery.

I've witnessed the long hours teachers, principals, and paraprofessionals devote to their classrooms and their professional development. After learning about, using, and teaching mindfulness and meditation to my clients, I now am helping teachers-  to find a better work-life balance individually and in monthly group sessions. 

These groups will help the participants of course, but will also benefit school districts who struggle with teacher retention.

My Mindfulness and Self Care Groups for Teachers will help participants:

                 ~ enjoy their jobs and students more
                 ~ learn the benefits of employing mindfulness techniques
                 ~ practice and use mindfulness techniques on a regular basis
                 ~ support, and be supported by other the other teachers in the groups.
                 ~ create a better balance
                  ~ reduce stress and have more fun
                 ~ share teaching and planning tips to reduce work hours
                  ~ identify feelings, thoughts, and behaviors and learn the `FTB Triangle'
                  ~ improve relationships with self, staff, and students
            
The Mindfulness Group focuses on practicing and incorporating Mindfulness techniques into your life and classroom.

The Self Care Group focuses on 6 key habits ( one of which is Mindfulness)  that are crucial for a happier, healthier, balanced and more peaceful life.
I developed this program and the key habits from my many years providing therapy. These key anyone and everyone -particularly those in helping professions, such as school employees, those in the medical field, policemen, stay at home parents, caregivers etc. I teach and tools to implement the habits. and provide the support necessary to create the habits and remove all barriers to success.   The group will support each others' habits and efforts throughout the school year. These habits result in improved physical and emotional health, happiness, less stress and more calm in life, and the classroom.

 CONTACT ANNE NORTON TO SIGN UP FOR EITHER, OR BOTH, GROUPS OR TO  WORK ON THESE AREAS  INDIVIDUALLY. 

Check out the  following resources that address common challenges faced by educators and other helping professionals by clicking here

Coping with Stress and Burnout

Calm Down and Reduce Your Stress: Tips for Mindful (but Busy!) Teachers 
Body-based practices to help us focus on the present and stop ruminating.

Don't Sweat the Small Stuff... for teachers 
Six reminders to keep things in perspective, based on the popular self-help book.

How Burnt Out Are You? 
Are you just having a bad day, or is it time to quit your job?  Or are you in serious need of some R&R (if only you could find the time)?  Answering these ten questions should point you in the right direction... or confirm what you already suspect.

Mindful Teaching by the Numbers 
This poster/infographic shows a a few important numbers to keep in mind as you 'keep calm and carry on.'

Mindfulness and Self-Care for Caregivers  
Tips for professional and family caregivers (carers), based on my family's experience taking care of my mom during her four-year struggle with brain cancer.

Mindfulness and Self-Care for Teachers
In this interview, I discuss how to take better care of ourselves so we can better meet the needs of our students.

One-Word Labeling: Thoughts, Emotions, Sensations, and Urges 
"The purpose of mindfully labeling thoughts and feelings is to recognize that they’re distinct from the person who’s having them.  You are not your thoughts and feelings; they come and go while you remain yourself."

Quick Sanity Breaks for Mindful (but Busy!) Teachers
This poster/infographic shows half a dozen quick ways to clear your head and take care of yourself.

Recharge and Avoid Burnout: Tips for Mindful (but Busy!) Teachers
Suggestions on setting limits, work-life balance, and self-compassion.

Relaxed Abdominal Breath: Stress Reduction through Mindful Breathing
"Shallow breathing ('chest breathing') can result in a vicious cycle: We breathe shallowly because we’re under stress, which makes the body feel it’s not getting enough air... Relaxed abdominal breathing ('belly breathing') is one of nature’s best anti-stress medicines."

Restless Mind: Typical Strategies for Denying Stress 
"Most people have a preferred tactic to avoid painful stress reactions... Becoming aware of avoiding a stressful emotion is often the first step in learning how to do something different."

Should I Quit My Job? 
Have you been feeling frustrated and burnt out?  Maybe you've started wondering whether it's time to move on? Answering these ten questions should help you make up your mind.

Step Back, Then Tackle Your Frustration: Tips for Mindful (but Busy!) Teachers
A few strategies for dealing with the frustration that comes from feeling like we don't have control over our work.

Striving for Work/Life Balance: Five Great Posts from the Guardian Teacher Network
Five teachers describe their strategies for balancing their personal lives and work commitments.

What's the Best Mindfulness Practice for Me? 
Interested in mindfulness, but not sure where to start?  Or looking for some new ideas to add to your existing practice?  This quick quiz will help point you in the right direction.

Mind-Body Health

Body Scan: Awareness of the Body  
"The purpose of the body scan is not necessarily to relax or to go to sleep, although it can help with that sometimes.  The important thing is that you stay open and curious to your body's experience."

Five Senses Snack: a Mindful Eating Chart
It isn't a treat if you're not enjoying it.  This chart can help you truly appreciate what you're eating by slowing down and noticing not just the flavor but also the texture, scent, color, and even sound. 

"Healthy" Snacks to Avoid for Mindful (but Busy!) Teachers 
Many convenient snacks aren't nearly as healthy as advertisers would like us to believe.

Is Your Mind Connected to Your Body? 
Here's a quiz to help you measure the strength of your mind-body connection, followed by suggestions for practices you might find useful.

Quick Healthy Snacks for Mindful (but Busy!) Teachers
A couple of tips for incorporating healthy food into a busy day.

Rainbow Walk: a Mindfulness Activity to Move the Body and Rest the Mind 
This is probably my favorite mindfulness practice.  I tend to spend too much time sitting around with my mind running in circles, and this helps get my body to move and my mind to rest. 

Trying on Different Shapes: Mindfulness of Mood and Posture
"Changing our shape, in its many parts, can change our mood, our awareness, and what actions we’re able to take."

Wellness and Weight-Loss Tips for Stressed-Out Teachers
In this interview, fitness expert (and former kindergarten teacher) Debra Mazda gives specific suggestions for how teachers can integrate healthier eating and exercise habits into a busy workday. 


 Self-Compassion

Compassionate Image: a Guided Visualization Practice  
Imagining what complete compassion might feel like can help us access that feeling during difficult times.

Next Time I'll Do Better: Recognizing and Learning from Mistakes  
It’s uncomfortable to feel guilt or shame over something we’ve done.  But instead of trying to push away these negative feelings, we can use them to avoid making the same kind of mistake again.  
 
Personal Triggers: Recognizing the Causes of Problematic Behavior 
"Most of us have some type of behavior that’s gotten us into trouble. It could be overeating, drinking too much, using drugs, or responding with anger and aggression. Think about what triggers (causes) you to engage in this behavior... What is your plan to deal with those factors you can control? What about the ones you can’t?"   

The Sound of Self-Acceptance: Songs for Reflection and Discussion 
Eighteen songs about being true to ourselves and recognizing our own strengths and vulnerability. 

Wise Elder Visualization: a practice for parents and teachers  
Imagining a supportive elder can help you respond mindfully in emotionally-charged situations. 


Links to More Resources such as these below are found by clicking here:

"The Compassion Fatigue Awareness Project
is dedicated to educating caregivers about authentic, sustainable self-care and aiding organizations in their goal of providing healthy, compassionate care to those whom they serve."

Free personal advice, from "an online inter-generational program pairing advice seekers with a network of seniors (“Elders”) who provide empathetic, caring, and supportive advice based on their own life experiences."

 measuring compassion satisfaction, burnout, and secondary trauma.

guided meditations and exercises on coping with emotions, self-nurturing techniques, and changing critical self-talk



Back to School Stress: Establishing Good Habits
Don't Quit: Five Strategies for Recovering After Your Worst Day Teaching
End of Year Burnout: How to Finish the Marathon in Stride
Five Myths That Sabotage Our Love of Teaching 
The Oasis Within: Mindfulness Practice for Teachers
Seven Self-Care Strategies For Teachers 
Twelve Choices to Help You Step Back from Burnout
When Teachers Compete, No One Wins 

Can Compassion Training Help Physicians Avoid Burnout?
How Self-Compassion Can Help Prevent Teacher Burnout
How to Build Trust in Schools 
Seven Ways Mindfulness Can Help Teachers

:
Daily tips to help teachers stay happy and healthy during the week 
Five ways teachers can fit exercise around work 
How to balance work with family life: a teacher's survival guide 
Stress-busting snacks: easy recipes for exam season 
Teacher's guide to sleep – and why it matters 
Ten tips on how teachers can improve their work-life balance
 
:
Morning Guided Meditation for Teachers 
Mid-Day Guided Meditation for Teachers 
Evening Guided Meditation for Teachers
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