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How to switch off during the summer holidays
Check out our top tips and resources to help you switch off during the summer break.
The end of term is upon us and it’s almost time to relax – but that can be easier said than done. Apprehensions about September and a long list of things to do may be always on your mind, but it is essential that these don’t take over your entire break. Therefore, we have curated some top tips, advice, and resources to help you switch off during the summer holidays.
Why is switching off important?
The 2023 Teacher Wellbeing Index, published by Education Support, revealed that 78% of all education staff were stressed. 95% of headteachers reported feeling stressed and 36% of schoolteachers experienced burnout in 2023. Furthermore, 51% of staff reported that they had insomnia or difficulty sleeping.
Switching off in the holidays is vital for our mental health. Teaching is a demanding profession, and it can become very stressful. When the end of term becomes hectic and our minds are constantly racing, we often forget to look after ourselves. Forgetting to properly switch off can lead to long-term stress and burnout – both of which can have serious consequences on our mental and physical well-being. The summer holidays offer crucial opportunities to rest and reset so that you can return to school in September full of enthusiasm and energy.
Why is switching off difficult?
As important as switching off is, we are finding it increasingly more difficult to do so. A survey conducted by Naturecan found that, even on their days off, 84% of Brits think about work at least twice a day and that 7 in 10 Brits struggle to switch off after work. Having our phones on us all the time means that we are constantly able to access work-related texts, emails, and social media. The rapid rise of remote working has blurred the lines between home and the workplace, and there is a raised expectation to be in ‘work mode’ wherever we are.
So, how should you switch off in the holidays?
Plan ahead so that you can avoid feeling stressed later on
Make a clear plan and allocate a certain amount of time for work so that your workload doesn’t completely take over your break. Prepping for the school year will help you to reduce stress and ensure that you don’t have a massive to-do list right at the end of the holidays.
Set boundaries and take technology breaks
Allow yourself some time away from your phone, laptop, or tablet so that you can avoid the urge to check your work emails and notifications. Designate separate areas at home for where you work and where you relax. Taking time away from looking at your screens is really beneficial for your health. Turn off notifications or switch them onto silent and use this time to build other habits that don’t revolve around your screen time. If the first thing you do in the morning is reach for your phone, then replace this habit with something else, such as reading or stretching.
Hobbies!
The summer holidays are a great time to revisit something you loved to do or even to try something new. Switching up your routine or environment stimulates your brain in a different way than what it is used to. You’ll find that you feel more refreshed and switched off from work. This could be anything – you can do this by yourself or with other people. It could be something creative, such as scrapbooking or pottery, or something active, like cycling or swimming. There are endless ways to fill your time and you’re guaranteed to find something that you enjoy.
Catch some Zzzzz
Sleep is essential in regulating your emotions, immune system, metabolism, and improving your cognitive performance. So, you should aim to get between 7 and 9 hours of good quality sleep each night. Make sure you wind down properly before you get into bed so that you are ready for a good night’s sleep.
Reconnect with nature
Getting out and getting some fresh air can do wonders to improve your mood and physical health. It reduces stress and anger as well as promotes relaxation. You could do this by walking, exercising, going for a picnic or even growing some houseplants.
Take time for yourself
It’s important to stay connected with family and friends but it’s equally important to do things that are meaningful to you. Take time to relax, reset, and indulge in some self-care: read a book, take a long bath, go for a walk, watch a film. Focus on the quality of your alone time and making sure that it is sufficiently restful rather than trying to cram everything you want to do into a short period of time.
Plan a trip
Planning a holiday or a day trip is an exciting and fun way to spend time with family, friends, or even time on your own. It’s always nice to explore and experience something different to your everyday routine. It could be anything from a trip to a museum to a sunny holiday abroad. There are endless places to visit and there are many resources to find top attractions for families, groups, and adults.
Practise gratitude and mindfulness
Practising gratitude can come in many shapes and formats but it centres around being grateful for small parts of our everyday lives. You can keep track of these in a journal, reflect on them in meditation, or even say them out loud to yourself every day. Focussing on these little things will help you to foster a more positive mindset and will help you to switch off from work in the holidays.
According to Mindful.org, Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. It is often achieved through meditations. Mindfulness helps to reduce stress and to gain awareness of ourselves, our surroundings, and others.
Useful apps and websites
Apps
Freedom: Freedom is a screen time control app that allows users to block distracting websites or apps for certain periods of time throughout the day. It is great for designating break times from work-related notifications and from your phone in general.
Headspace: Headspace is a mindfulness app that offers meditations, mental wellness guidance, exercises to cope with stress, and self-care tools and resources. They can help with focus, productivity, sleep, fitness, and tension among other mental health and wellbeing guidance.
TimeTree: TimeTree is a calendar app that allows users to create shared calendars with friends and family. It makes creating plans so much easier as each person can add their own availability and personal events. It will also make it easier for you to plan time for yourself and time to work in the holidays.
Websites
NHS Every Mind Matters: NHS Every Mind Matters is an official NHS resource for mental health support. They have advice and tips related to different mental health and wellbeing issues including advice for dealing with work-related stress.
Education Support: Education Support is a UK charity dedicated to supporting the mental health and wellbeing of teachers and education staff. Their website is full of resources and advice. They also have a helpline available for if you need someone to talk to.
Mindful: Mindful is a website with free resources for practicing mindfulness and gratitude. They have a free newsletter that you can sign up for to have the latest resources and updates delivered to your inbox.
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