Mindfulness for teachers: managing expectations over the holidays

Amy Malloy
Amy Malloy
A teacher holding books in a classroom

Mindfulness and your routine

In the run-up to the holidays, it is common to feel like your routine has completely broken down, especially when you’re not giving classes or working at school. The holidays also often bring with them lots of people, family, and excitement. That sometimes means we also experience fluctuating emotions, stress and the feeling that everything should be perfect.

On top of this, shops and social media are filled with advertising – and there’s definitely more ‘stuff’ to buy. In addition, we can see messages telling us we need to feel ‘merry’ and ‘bright’ wherever we look. Even the popular greeting, ‘Merry Christmas’, can sometimes feel less of a greeting and more of an instruction.

Sometimes it feels like the people around us expect us to always feel happy and joyful over the holiday season. This is fine if we do feel merry, but we will always have ups and downs. If you don’t feel happy, for whatever reason, it can feel even harder than it might at times where there is less expectation all around us.

Overcoming the challenge

Finding a way to introduce mindfulness into the holiday season can be a wonderful way for us to understand our emotions at this time of year. It will help you think about your expectations and let you find a moment to pause to accept whatever the reality actually is.

Here are some quick and easy ways to find some ‘you’ time and keep checking in with how you’re feeling. These are also tips you can try with children in the classroom and for yourself at home to keep yourself on track.

3-minute body scan

Find a quiet moment. This may be in the few minutes after you wake up or go to bed, during break time, or even at the start of a lesson.

  • Notice the contact of your feet with the floor. Notice the sounds around you in the room.
  • Take three deep breaths and notice how they feel.
  • Scan down the body in your mind from the top of your head all the way down to your toes. Observe what you notice about your body with an air of curiosity – look for any tension, discomfort or comfort. Also, notice if there are any expectations you have of that day or moment. See if you can simply notice them and set them aside. This curiosity helps us stay detached from what we notice so we can just observe.
  • Take three more deep breaths, and carry on.

2-minute notebook

Writing something down can be a wonderfully mindful exercise. Have a stack of post-its or a little notebook on your desk or bedside table. You could encourage your students to do the same.

1. Pick a point in your day. It could be at the start of each day, the start of each lesson, or just before bed. Each day, at that time, take a moment to write down three:

  • good things that have happened in your day
  • things that felt challenging
  • things you feel grateful and thankful for.

2. Review your notes every now and again during the holiday period. This will give you a sense of your shifts of mood and energy that might have occurred.

Noticing something you feel grateful for has been shown to physically improve your wellbeing and state of mind.

1-minute cupboard pause

When things feel over-stimulating, find a quiet space just for a minute. Even if it’s in a cupboard!

STOP: notice the contact of your feet with the floor.
BREATHE: take ten deep breaths, breathing in for a count of four and out for a count of six.
WATCH: watch each breath coming and going from the nose or chest or belly. Observe what your thoughts and feelings are doing. Allow them to sit without needing to respond.

Then head back into the area you were in.

I hope these tips help you to navigate the festive season without expectation and with curiosity for what each moment holds along the way.

Remember that the holiday days you celebrate are really just normal days. It’s simply that expectations have changed, and what’s more, everyone’s expectations will be different.

Simply taking time to notice this can make a massive difference to the pressure we put on ourselves. Releasing this pressure can even lead to more enjoyment overall – so why don’t you try it and see?

More blogs from Pearson

  • A smiley woman and one of her friends/students working in a cafe.

    English Teacher Awards 2024: Understanding the categories

    By Thomas Gardner
    Reading time: 4 minutes

    Teachers shape every aspect of our learning experience, especially when it comes to language learning. Great teachers give learners not only the skills but the confidence to go out in the world, start speaking up and discovering new opportunities. 

    We’re celebrating those exceptional educators with the Pearson English Teacher Awards 2024. 

    With five different categories and a Gold, Silver and Bronze winner in each, there are 15 chances to take home thousands of pounds worth of top prizes for the winning teachers and their schools. 

    Find out more about who can enter and the different categories in this article. 

  • A man sat on a bench outdoors holding a phone smiling

    Translating sayings into English – with some funny results

    By Steffanie Zazulak
    Reading time: 3 minutes

    We all use phrases to express our emotions and feelings. These are known as idioms – an expression with a figurative meaning that differs from its literal meaning. Sometimes they don’t appear to make any sense at all and this is because they have evolved to mean different things.

    We’ve previously looked at some of the strangest English phrases – where they came from and what they mean. But these quirks of speech exist in many different languages. Here, we take a closer look at some common phrases and you’ll see that translating your favorite sayings into English can produce some amusing results.

    Not my circus, not my monkey

    This idiom, “nie mój cyrk, nie moje malpy”, is used by Polish speakers to state that something is not their responsibility or “not my problem”.

    An English phrase with a similar meaning is: “Tell it to the hand.” 

    Not all doughnuts come with a hole

    This English translation of the Italian phrase “non tutte le ciambelle riescono col buco”, is a reminder that things do not always turn out the way we expect. A “ciambelle” is a round cake that is popular as a treat in Italy.

    An English phrase with a similar meaning is: “You win some, you lose some.”

    The raisin at the end of a hot dog

    This Icelandic saying, “rúsínan í pylsuendanum”, acknowledges that it’s not usual to find a raisin at the end of a hot dog – so sometimes you might find an unexpected surprise at the end of something.

    An English phrase with a similar meaning is: “Out of the blue.”

    I’m not hanging noodles on your ears

    This Russian saying, “вешать лапшу на уши”, means you’re not trying to fool someone, emphasising that what you’re saying is true – even if it appears to be a surprise.

    An English phrase with a similar meaning is: “I’m not pulling your leg.” 

    As clear as dumpling broth

    A sarcastic saying from Germany, “klar wie Kloßbrühe”, means that something is not at all clear – because dumpling soup is not at all clear or easy to see through.

    An English phrase with a similar meaning is: Clear as mud.” 

    Pay the duck

    This Portuguese phrase, “pagar o pato”, is used when someone takes the blame for something they didn’t do.

    An English phrase with a similar meaning is: “Be the fall guy.”

    Give pumpkins to someone

    We’re not sure why giving pumpkins to someone became such a bad thing in Spanish-speaking countries, but this idiom, “Dar calabazas a alguien”, means that you reject someone.

    An English phrase with a similar meaning is: “Show them the door.” 

    To let a frog out of your mouth

    This Finnish saying, “päästää sammakko suusta”, is uttered when someone accidentally says something they shouldn’t have. There’s an animal-related English phrase that is similar, but it involves cats...

    An English phrase with a similar meaning: “To let the cat out the bag.”

    Not the yellow from the egg

    The German idiom “nicht das Gelbe vom Ei” literally translates to "not the yellow from the egg," and it is used to express that something is not particularly good. This phrase often implies that while something may be acceptable, it falls short of being excellent or ideal.

    An English phrase with a similar meaning: “It's less than perfect.”

  • A teacher sat outdoors with young students looking at a book togethr

    Fostering self-care and wellbeing through the world of reading

    By Nicola Schofield
    Reading time: 6 minutes

    Growing up is an exciting time. Children are curious and open-minded, and every day welcomes a new thing to learn. They are constantly exploring and discovering themselves and the world around them. But children also have to face many challenging times too as they get older. It is, therefore, important that we teach our young people to be aware of their own wellbeing and self-care, what they can do to lead a balanced and healthy life, and give them the tools they need to help them in difficult times, both mentally and physically.