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?

Check out our GSE teaching resources

More blogs from Pearson

  • A woman with headphones dancing in her living room

    Dance your way to fluent language learning and enhanced wellbeing

    By Charlotte Guest
    Reading time: 5 minutes

    Language learning can often feel daunting, with its endless vocabulary lists, grammatical structures and pronunciation rules. However, incorporating dance and movement into your study routine can transform this challenge into an engaging, enjoyable experience while significantly benefiting your overall wellbeing. This unusual approach is not only effective for language learners of all ages but also enriches the learning process with fun and physical activity.

    Engaging in movement and dance can substantially impact mental health, as evidenced by various studies and academic research. For instance, a notable study published in the American Journal of Dance Therapy highlighted that dance, particularly in structured environments, can reduce anxiety and improve mood among participants. This connection between dance and mental health improvement can be attributed to the release of endorphins, often referred to as happiness hormones, which occur during physical activity.

  • A teacher stood at the front of the class talking to her class

    English for employability: Why teaching general English is not enough

    By Ehsan Gorji
    Reading time: 4 minutes

    Many English language learners are studying English with the aim of getting down to the nitty-gritty of the language they need for their profession. Whether the learner is an engineer, a lawyer, a nanny, a nurse, a police officer, a cook, or a salesperson, simply teaching general English or even English for specific purposes is not enough. We need to improve our learners’ skills for employability.

    The four maxims of conversation

    In his article Logic and Conversation, Paul Grice, a philosopher of language, proposes that every conversation is based on four maxims: quantity, quality, relation and manner. He believes that if these maxims combine successfully, then the best conversation will take place and the right message will be delivered to the right person at the right time.

    The four maxims take on a deeper significance when it comes to the workplace, where things are often more formal and more urgent. Many human resources (HR) managers have spent hours fine-tuning workplace conversations simply because a job candidate or employee has not been adequately educated to the level of English language that a job role demands. This, coupled with the fact that many companies across the globe are adopting English as their official corporate language, has resulted in a new requirement in the world of business: mastery of the English language.

    It would not be satisfactory for an employee to be turned down for a job vacancy, to be disqualified after a while; or fail to fulfil his or her assigned tasks, because their English language profile either does not correlate with what the job fully expects or does not possess even the essential must-have can-dos of the job role.

    How the GSE Job Profiles can help

    The Job Profiles within the Global Scale of English (GSE) Teacher Toolkit can help target those ‘must-have can-dos’ related to various job roles. The ‘Choose Learner’ drop-down menu offers the opportunity to view GSE Learning Objectives for four learner types: in this case, select ‘Professional Learners’. You can then click on the ‘Choose Job Role’ button to narrow down the objectives specific for a particular job role – for example, ‘Office and Administrative Support’ and then ‘Hotel, Motel and Resort Desk Clerks’.

    Then, I can choose the GSE/CEFR range I want to apply to my results. In this example, I would like to know what English language skills a hotel desk clerk is expected to master for B1-B1+/GSE: 43-58.

  • A group of business people sat together at a desk

    Beyond borders: Harnessing the power of English language skills for a global competitive edge

    By Samantha Yates
    Reading time: 7 minutes

    How does increasing English proficiency drive international growth? Read on to find out how future-focused business leaders are gaining a competitive edge globally by investing in English language training.

    The link between English language proficiency and global business growth is indisputable, and this presents leaders with an exciting opportunity to gain a competitive advantage.