This Summer, Choose You: A Wellbeing Guide for Educators

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, 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.

We’ve put together some tried and tested methods for you to look after your wellbeing this summer – read on for a full breakdown then download our easy checklist here

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

Making space for joy helps us reconnect with what energises and inspires us, both in and out of the classroom.

Try this:

• 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”. Paint, cycle, cook, read, hike – do one thing that absorbs and energises you.
• Create a personal joy playlist: Put together a playlist of songs that make you feel energised, nostalgic, or uplifted. Choose music that reminds you of good moments or simply makes you smile. Play it while walking, relaxing, or even tidying up. Let it be a simple, daily source of lightness and joy.

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.