And breathe…
The school year has come to a close. Whether your term was packed with change, challenge, or calm moments in between, you’ve made it. You’ve supported countless children, adapted to new settings, and given more than many people will ever fully understand.
We hope you’re able to find some time this Summer to relax and recharge.
The science behind why your rest matters
Educators often carry the weight of emotional labour, unpredictable routines, and fast-paced expectations – especially in supply roles. What many don’t realise is that chronic stress doesn’t just impact how we feel in the moment, it rewires how we function long term.
Research from institutions like Harvard Medical School shows that prolonged stress can shrink the prefrontal cortex (affecting memory, focus, and decision-making), raise cortisol levels, and impact sleep, immunity, and emotional regulation. That ongoing tension can quietly chip away at wellbeing, leading to fatigue, burnout, or disconnection from the work we once loved.
The antidote? Restorative, intentional rest.
When we prioritise true recovery, mentally, emotionally, and physically, we don’t just feel better. We perform better, connect more deeply with students, and regain the energy and clarity that brought us into education in the first place.
So while summer might not be a complete break for everyone, we hope it offers you even a little space to rest, reset, and return in September feeling centred, capable, and confident.
Give yourself permission to rest
“Rest is not idleness, and to lie sometimes on the grass…is by no means a waste of time.” – John Lubbock
Even if your term-time role allows flexibility, it’s rarely predictable. Working across different schools and settings requires immense output, mentally, emotionally, and physically. It’s ok (and necessary) to stop completely for a while and we hope that the summer break provides opportunity to do so.
Explore these useful ideas and techniques:
- Progressive Muscle Relaxation (PMR): A gentle but powerful way to release stress from the body. Find a quiet, comfortable place to lie down or sit. Starting at your feet and moving up to your head, tense each muscle group for a few seconds, then slowly release. Notice the contrast between tension and relaxation in each area. This technique helps calm the nervous system, reduce physical stress symptoms, and can even support better sleep.
- Guided Body Scan Meditation: A practice developed by Jon Kabat-Zinn to bring awareness to the body and gently calm the nervous system. This practice moves the body from “fight or flight” to “rest and restore.” Click here to try a guided Body Scan Meditation.
Reconnect with what brings you joy
“Joy does not simply happen to us. We have to choose joy and keep choosing it every day.” – Henri Nouwen
During the busy school year, joy often gets pushed aside and buried beneath timetables, responsibilities, and constant to-do lists. But joy isn’t a luxury, it’s a vital part of our emotional and creative wellbeing. Making space for it helps us reconnect with what energises and inspires us, both in and out of the classroom.
Try these simple ideas:
- The Joy Journal: Each evening, jot down one thing that brought you joy that day, no matter how small. Over time, this rewires the brain to seek and savour the good.
- Engage in Flow: Flow activities are tasks that, when performed with focused attention, can lead to a state of deep absorption and enjoyment, often referred to as the “flow state”. Flow activities can include physical activities such as hiking or cycling, creative pursuits like painting or playing a musical instrument, mental activities such as complex puzzles and reading, and social activities like playing board games or team sports.
Experience a change of scenery
“In every walk with nature one receives far more than he seeks.” – John Muir
When the school year is full of shifting routines, noisy corridors, and constant problem-solving, your mind and body start to crave contrast – a pause from the familiar, and a shift in environment. Even small changes to your daily setting can offer powerful mental refreshment.
While we often associate recharging with a booked holiday or time away, the truth is: you don’t need to fly off somewhere tropical to experience the benefits of a break. A new café, a quiet riverside path, or simply exploring a different route through your neighbourhood can invite in novelty, calm, and clarity.
Useful wellbeing practices for the outdoors:
- The 5-4-3-2-1 Grounding Practice: While you’re out on a walk or sitting in a quiet outdoor space, try this simple mindfulness practice to anchor yourself in the present moment. Start by noticing five things you can see around you such as shapes, colours, textures. Then notice four things you can physically feel, like the breeze or the fabric of your clothes. Next, tune in to three sounds you can hear, no matter how faint. Then notice two things you can smell, and finally, one thing you can taste, or simply imagine tasting later. This gentle practice helps bring calm and clarity, especially when your mind feels busy or overstimulated.
- Daily Green Time: Just 20 minutes a day in a natural setting, like a park or garden, has been shown to reduce stress, improve focus, and support emotional wellbeing. It’s a small step that can make a big difference.
Top up your toolkit (gently)
“Live as if you were to die tomorrow. Learn as if you were to live forever.” – Mahatma Gandhi
While summer is often seen as a time to rest, we know that not everyone gets the chance to fully switch off. Whether you’re juggling family, other responsibilities, or prepping for the year ahead, we hope you’re able to find moments, however small, to reconnect with the deeper “why” behind your work. While you certainly don’t need to dive into a stack of CPD courses or overhaul your planning, gentle, purposeful learning can feel surprisingly restorative, especially when it’s driven by curiosity, not pressure.
Useful tips for gentle learning:
Reflective Reading or Listening: Explore topics that interest or challenge you. You don’t need to “finish” a whole course, book or podcast – just give yourself time to think and connect the dots. You could try: The Well Teacher Podcast or Tiny Leaps, Big Changes for light, reflective inspiration.
Tap into free resources: All justteachers registered educators have 24/7 free access to our online CPD hub, which is packed with bite-sized, accessible courses across a range of educational topics – from safeguarding and SEND to classroom management and successful supply work guidance. It also includes free, educator-specific videos on wellbeing, and resilience to help you feel supported both professionally and personally.
Stay connected – on your terms
“Connection is why we’re here; it is what gives purpose and meaning to our lives.” – Brené Brown
The school year is filled with constant conversations, classroom energy, and collaboration. So when summer arrives, the sudden quiet can feel both welcome and strangely disorienting.
While rest is vital, staying meaningfully connected, in ways that nourish, not drain you, can be a powerful source of support, joy, and perspective. Whether it’s a simple message, a coffee catch-up, or a phone call, connecting with others can help you feel grounded and remind you of the impact you’ve had.
Try these ideas meaningful connection:
The 3-3-3 Connection Rule: Reach out to three people this summer – One who makes you laugh, one who inspires you and one you’ve lost touch with. This simple technique will help you reconnect, reflect, and recharge through simple, meaningful moments of connection.
Remember, you don’t have to navigate this time alone. All of our justteachers branches remain open throughout the summer, and we’re always here if you need support, a chat, or guidance, whether it’s professional or personal. You can contact your local justteachers branch here.
Self-care is vital for survival
“Caring for myself is not self-indulgence, it is self-preservation.” – Audre Lorde
We know the term self-care can sound vague or overused, but for those in caring professions like education, it’s the key to your overall wellbeing.
Teaching and support roles are emotionally demanding. You give all day, often at the expense of your own needs. We hope the Summer break gives you the chance to nourish the nervous system, reset boundaries, and reconnect with what makes you feel whole.
Self-care doesn’t have to mean bubble baths or spa days, it means choosing small daily actions that support your physical, mental, and emotional energy.
Explore these easy self-care ideas:
- The Self-Care Check-In: Ask yourself each day: What do I need to accept today?, What can I adjust to make things easier? and What must I avoid to protect my peace? This simple daily reflection tool helps you tune in to your needs in a calm, structured way, without feeling overwhelming. It’s like a mini emotional audit that gently brings awareness to where you are and what you need.
Schedule a “No Obligation Day”: Block out one full day with no plans, no to-do lists, and no one else’s needs to manage, Let the day unfold slowly. A ‘No Obligation Day’ is a conscious act of mental unhooking, from schedules, expectations, and decision fatigue. It’s a chance to step out of “doing mode” and reconnect with being.
Your summer Wellbeing toolkit
To continue your wellbeing journey throughout the Summer break and beyond, we’ve curated a few trusted tools and resources to support your mental wellbeing and mindful rest:
🎧 Body Scan by Jon Kabat-Zinn (YouTube) A 30-minute online guided mindfulness practice
🧘♀️ Headspace for Educators Free premium access to the full Headspace app when you sign up with a school email. Includes meditations, breathing exercises, sleep aids, and focus playlists.
🌱 Insight Timer One of the most popular apps for mindfulness, with thousands of guided meditations, relaxing music, and talks by mental health professionals. Perfect for creating a calm daily habit.
💬 Education Support UK Confidential emotional support, day or night, just for education staff. Whether you’re overwhelmed, anxious, or simply need to talk, they’re here to listen – 24/7 support, call 08000 562 561
🛏️ Sleep With Me Podcast Not a meditation but a quirky, calming storytelling podcast designed to help you fall asleep when your mind won’t switch off. Perfect for educators struggling with rest.
- 🧠 Mind Offers comprehensive information on managing stress, anxiety, and mental health challenges, along with practical tips, free downloadable guides and resources tailored for workplace wellbeing.
Final thought: Your Wellbeing creates ripples
Every student you’ve supported this year felt the positive impact of your dedication and care. Prioritising your own wellbeing isn’t just about rest, it’s about enhancing the quality of education you provide.
A refreshed, resilient educator creates a positive space where students thrive. By recharging this Summer, you’ll return ready to inspire, support, and shape young minds with your very best.
