The Mindful RESET: 5 Simple Practices to Support Teacher Wellness
This article has been written by Cassandra Troughton, our Kids Yoga Stories Community Manager, former educator, and author of Preventing Burnout: A Mindful Mindset for Educators. Today, we’re focusing on teacher wellness, a topic close to our hearts and essential for anyone working with children. Cassandra shares her personal journey with burnout and introduces the RESET framework: five simple, sustainable practices that help you prioritize your well-being so you can continue doing the important work you love.
You Can’t Pour from an Empty Cup
The bell rang to signal the beginning of another day. Already exhausted from yesterday, I forced a smile to greet my students at the entrance. As I led them down the hallway, I was already counting down the days till the weekend. But… it was only Tuesday.
Monday had already felt like a week’s worth of work. I’d been busy in my classroom, helping with supervision in the mornings, running intramurals at recess, and watching my class during lunch. Plus, all the additional responsibilities that come with caring for students… You’re never really just a teacher. You’re a caregiver, a comforter, a counselor, and a problem-solver.
I was overwhelmed, exhausted, and running on empty.
Sound familiar?
If you’re an educator, counselor, therapist, or anyone who dedicates themselves to supporting children, you know this feeling all too well. We give and give and give—our students, our colleagues, and our communities. We bend over backwards to support everyone around us.
Somewhere along the way, we forget to give back to ourselves.
The truth is, if we care so much about our students, we need to understand that we won’t be able to care for them if we’re unable to care for ourselves. We need to fill our own cups first so that we can overflow into others.
That’s why we’re sharing the Mindful RESET framework. Below are five simple, powerful practices that helped me (and can help you) prioritize your well-being and rediscover joy in the important work you do.
The RESET Framework: 5 Practices for Teacher Well-Being
R – Recognize Your Worth
It’s time to get serious about self-acceptance. Too often, we preach to our students about accepting themselves while struggling to do the same for ourselves.
Our quirks are part of who we are. They play a role in each of our unique experiences. As someone who works with children, you know this. You teach this to your students, but do you believe this when it comes to yourself?
We can change the world simply by accepting ourselves for who we are and honoring our unique gifts.
Try This: Write yourself a “Love Me Note.”
Take a few minutes to write a self-acceptance letter where you acknowledge all your quirks, your strengths, and your areas of growth—all of those unique bits that make you, YOU!
This note will serve as a constant reminder that you’re on a continuous journey of learning and growth. Whenever doubts creep in, come back to your letter and remind yourself of your unique journey and wonderful qualities.
E – Enriching Connections
Connection is a basic human need for survival, yet it’s often neglected. We need connection to thrive, and it’s something we need to start putting at the top of our priority list.
When was the last time you truly connected with someone?
Connection can be as simple as:
- Calling a loved one on the phone (not texting!)
- Making plans to meet up for coffee with a friend
- Asking your cashier at the grocery store how their day is
- Joining a team or community group
Try This: Practice mindful conversations.
The next time you find yourself in a conversation, practice fully immersing yourself in what the other person is saying.
This means:
- No formulating responses in your head while they’re speaking
- No pulling out your phone during the conversation
- Being present, nodding along, and understanding
- Responding thoughtfully
This practice creates pockets of genuine connection in your day and deepens your relationships in ways that truly replenish your energy.
S – Simple Gratitude Practice
Gratitude is one of our favorite concepts because of the power in its simplicity. Did you know that gratitude has the power to not only improve our mindsets and mental well-being, but also improve our immune system?
When we think abundantly through gratitude, we manifest more abundance into our life. It comes in the form of abundant health, abundant love, and an abundance of heart-centered emotions.
Dr. Joe Dispenza shares:
“Ten minutes of gratitude a day, three times a day, strengthens the immune system by 50%. The body begins to produce a chemical called Immunoglobulin A (IGA) – your body’s primary defense against bacteria and virus. It’s your body’s natural flu shot.”
Try This: Every day, take a quick moment to come up with three separate things you are grateful for:
- Personal Life: What/who are you grateful to have in your life?
- Professional Life: What part of your work with children are you grateful for?
- About Yourself: What part of yourself are you grateful for? (If you have trouble with this one, imagine what kind things a friend might say about you!)
Challenge: Try to come up with something NEW to be grateful for each day. Consider starting a gratitude journal or keeping a running list on your phone.
E – Establish Mindful Boundaries
Let’s talk about giving with boundaries. Focusing on nurturing ourselves doesn’t mean we can’t give back to others. We just have to shift into a mindful mindset about how and where we give.
Over-giving is often how we reach burnout in the first place.
If you’re a “yes person” who always lends a helping hand, saying no can be challenging. But when you say yes to everything, it means you’re saying no to other things—like your health, self-care, and sanity.
This is called opportunity cost. By saying yes to everything (including things we don’t want to do), we are saying no to the opportunity of good health and self-care.
Try This: Take a mindful pause.
When someone comes to you with a request, practice taking a breath and pausing before responding:
- Pause – Don’t react with an immediate yes.
- Breathe – Take a deep breath to create space
- Check in – Ask yourself: “Does this resonate with my current energy and priorities?”
- Respond mindfully – Give yourself time to really think it through before committing. Try saying, “Let me check my calendar and get back to you.” This creates space to consider whether you truly have the capacity.
Write down some supportive affirmations you can use:
- “It’s perfectly all right to say no.”
- “My well-being is non-negotiable.”
- “I can give intentionally without over-giving.”
Remember: It’s about embracing the beauty of intentional giving, not over-giving.
T – Time for Playful Pause
When was the last time you… played? I mean really played?
Play is an essential part of life, an essential part of self-care. We often consider play to be draining at the end of an exhausting day, but this is an illusion. The reality is, play is revitalizing! Play is healing! You need to play!
As adults, we must redefine what play means to us. Play doesn’t have to mean games of tag (although, it can be). Play is actually something fulfilling or novel that brings YOU joy!
Play looks different for everyone:
- Listening to music or playing an instrument
- Getting outside in nature
- Reading a good book
- Solving puzzles
- Dancing in your kitchen
- Any activity that energizes rather than drains you
Try This: Take a moment to identify what “play” looks like for you, then commit to doing it!
Schedule a few minutes of play each day if possible. After you engage in play, notice how you feel. Did it drain you? Or did it energize you?
Most likely, you’ll find it actually recharged your batteries!
Making Mindful Moments Doable
I know what you’re thinking: “This all sounds great, but when do I have time for this?”
The key to success with these practices is making them sustainable. Here’s how:
1. Start Small (1-2 minutes daily)
There’s a Japanese concept called “kaizen.” It’s the idea that tiny steps lead to massive change. This approach reminds us that small disciplines executed each day build up over time. You don’t need to overhaul your entire routine. Begin with just one or two minutes of practice daily.
Examples: Take one deep breath before entering a room with children, find one thing to be grateful for each morning, or give yourself a compliment while looking in the mirror.
2. Pair with Existing Routines and Transitions
The beauty of these practices is that you don’t need to add one more thing to your already-full plate. Pair mindful moments and self-care with existing routines and activities you’re already doing every day.
Anchor these practices to your daily life:
- Morning routines: Add a gratitude practice while brushing teeth or having your morning coffee
- Transitions between classes: Take three deep breaths before entering a new space
- During lunch breaks: Practice enriching connections by having a phone-free conversation with a colleague
- End of workday: Take three deep breaths before leaving work to transition from “work mode” to “home mode”
- Bedtime: Give yourself a mental “love note” for something you did well that day
Look for “transition moments” already in your day to seamlessly add RESET practices.
3. Create Visual Reminders
“Out of sight, out of mind” is real. So continually remind yourself with cues in the places you’re often looking or spaces you’re in. Place visual reminders and cues around you:
- Place sticky notes with mindfulness cues in strategic locations
- Set intentional phone reminders
- Use everyday objects as mindfulness triggers (every time you touch a doorknob, let it remind you to take a breath; every time you take a sip of water, let it trigger a moment of gratitude)
4. Progress > Perfection
Even a little progress is better than waiting for perfection that never comes. Progress is about showing up for yourself, even in small ways. Embrace the journey with self-compassion:
- Let go of perfectionism
- Each mindful moment counts, even if brief or imperfect
- The practice is in returning, not in never straying – when you forget or things come up (and they will!), don’t beat yourself up! It’s about noticing and choosing to try again. Every time you come back to the practice, that’s where real growth happens.
Remember: When you catch yourself forgetting to practice or feeling frustrated with your progress, celebrate that awareness! The fact that you noticed means you’re already growing.
Every small step counts and each moment of mindfulness builds on the last. Be as gentle with yourself as you would be with the children you support.
You Are Worth It
Whether you’re a teacher, counselor, therapist, parent, or anyone who supports children, you can make a BIG difference in their lives. But remember, you can’t pour from an empty cup. Challenging times require us to step up and try new approaches to supporting both the children in our lives and ourselves. The old ways of constant giving without replenishing simply won’t work.
Practicing these simple RESET activities might take a few moments out of your day, but you and the children you serve are worth it. The benefits of mindfulness are scientifically proven, so you can rest assured that it will be time well spent for everyone’s health and wellness!
You matter. Your well-being matters. And the work you do matters more than you know.
So take that deep breath. Write yourself that love note. Schedule that playful pause.
Your students need you, and they need you at your best.
That starts with you filling your own cup first.
MAY WE SUGGEST
ABOUT THE AUTHOR
Cassandra Troughton is the Community Manager at Kids Yoga Stories, a former educator, writer, and wellness advocate from Nelson, BC. With seven years in public schools—including six years supporting students with additional needs and serving as Health and Wellness Lead—she witnessed firsthand how yoga and mindfulness impact children’s lives. She now co-facilitates the School Yoga Program alongside Giselle and has authored the Gratitude Journal for Teens and children’s picture book The Tree Spot. You can find her at mindfulmisst.com.
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