Tag: health

Admins Helping Teachers

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This is an introductory blog-post perusing my early research and resources on supporting educator health/wellness in advance to my presentation Self-Care Cookbook 2.0 – Recipes and Resources for School Leaders for the PA Department of Education’s SAS Institute 2025 state conference scheduled for December 8-10, 2025 in Hershey, PA. Here is the summary description for the workshop:

“Do you find the harried pace of our profession overwhelming and at times crushing when buried beneath decades of keeping our noses to the grindstone and putting everyone else’s needs above our own? Do some of your staff members say they are stressed out, constantly tired, plagued by one ailment after another, or wondering how they’re going to “keep up?” If health is interfering with your colleagues’ abilities to do their jobs and find success, balance, and meaning in their lives, then it is time for change. The purpose of this session is to empower school leaders and teachers with skills and attitudes needed to make informed decisions to promote self-improvements in their lifelong health and wellbeing, to LEARN tools for better time management and to help remediate fatigue, stress and burnout, CONNECT and collaborate with your staff to inspire unique strategies for better personal self-care, and ACTIVATE creative new approaches to foster an improved workplace environment.”

Actually, previous articles at this site have dived into this subject of educator stress, burnout, and the development of a health and wellness self-care plan to build resilience, work/life balance, and reignite our motivation and passion for teaching. For a complete overview, I recommend you revisit these:

Always start with “THE WHY”

(Inspired by keynote speaker/author Simon Sinek): Why is this discussion so important now?

When I mentioned my research to my colleague (and former student) Dr. Timothy Wagner, Principal, Upper St. Clair High School (my former placement for full-time employment), he mentioned that this topic was timely and highly relevant, and suggested that perhaps there might be more statistics and resources “out there” on the stress of health-care workers and first-responders, which I found to be true. However, early looks have shown numerous parallels to the information in my 2023 Self-Care session.

My PDE SAS Institute session will become a “two-for-one” presentation, including the opportunity for school/system leaders, building administrators, and directors of school district professional development to also download my original “Self-Care Cookbook” (1.0) slides, recently updated for the DCMEA Annual State Conference (January 20, 2026). This self-help workshop is geared for educators to “on-their-own” explore strategies, implement use of individualized tools/remedies, and formulate new goals to improve health and wellness. Both sessions hope to cover these key questions:

  • Why is it essential to personal health to achieve balance in our lives, and how can we achieve it?
  • How does dedication to wellness lower the risk of illness, injury, and the quality of a person’s life?
  • What are the consequences of our choices in terms of time and stress management?
  • How do effective decision-making skills and goal setting influence healthier lifestyle choices?
  • What are suggestions, strategies, and samples for the development of a personal self-care plan?

Using a facsimile of a prescription pad in Self-Care 1.0, I posed these personal reflections:

  1. How do I usually feel daily throughout the school year?
  2. What are the emotional and physical tolls of my job?
  3. What specific self-care activities do I need to incorporate to recharge and prevent burnout? 
  4. What boundaries do I need to set around my work to honor personal time?
  5. What support systems can I build and/or professional help should I seek to create a sustainable practice?

Good ideas…

How can school admins support their staff in dealing with the climbing incidences of health problems, teacher exhaustion, call-offs, evidence of burnout, and high turnover rate? Sorting through a compendium of online research, these recommendations for school leaders occur repeatedly:

  1. Probably should go without saying: Show high visibility (“be seen by all”), recognition, and know everybody’s name. This goes a long way in building a sense of belonging of the staff and students.
  2. Provide more time for breaks and planning. Engage teachers in problem solving teams to identify and implement substantive ways to give them more time. Examples: cutting back on testing and data analysis; holding fewer and shorter meetings; putting a hold on new academic initiatives while increasing mental health initiatives conducted by school-based mental health professionals; hiring individuals who can assist with administrative tasks; compensating teachers for extra work; protecting classroom time by minimizing interruptions; reducing teaching hours to allow for more prep time and follow-up time.
  3. Foster a supportive community through mentorship programs.
  4. Distill high-impact strategies into a handful of manageable priorities. Once the goals are set, give teachers specific time within the school day or week to focus solely on them.
  5. Communicate directly, clearly, and frequently. “Supportive administrators know that a teacher’s time is valuable and that administrative meetings compete with individualized education programs, data teams, professional learning committees, cross-curricular planning meetings, and much more. So if a meeting is only for sharing straightforward information, it can be an email instead. It’s not necessary to have a meeting simply because the schedule says that faculty meetings are in the cafeteria on Mondays.” – Edutopia: “4 Practical Ways Administrators Support Teachers”
  6. Treat teachers with respect like the professionals they are, increasing mutual trust by decreasing micromanagement or reducing unnecessary accountability documentation.
  7. Shadow multiple teachers to experience first-hand the reality of their typical day.
  8. Allow educators the option to attend meetings and professional development activities virtually.
  9. Involve teachers in the creation of targeted professional development activities that are the most meaningful for them.
  10. Ask teachers about what specific help they need to improve classroom management.
  11. Develop a plan (with the Board of Education?) to increase teacher compensation over time, taking into account that many administrative and clerical tasks that are now required of teachers might ultimately be delegated to less highly compensated individuals.
  12. Address staff performance issues on an individual basis rather than issuing global reprimands that don’t apply to most teachers.
  13. Implement policies that encourage work-life balance. For example, recognize measurable indications of quality teaching rather than behaviors that signal a “more is better” approach (always coming in early and staying late, volunteering for everything, talking about working all weekend to catch up, etc.).
  14. Support educators by acknowledging stress, providing professional development on self-care, and creating a culture where asking for help is normalized.
  15. Ask teachers what mental health or other supports they need to cope with their own distress. Research has demonstrated the effectiveness of introducing trauma-informed strategies, including an emphasis on compassion fatigue and secondary trauma, as well as mindfulness strategies that are part of institutionalized wellness routines.
  16. Provide “safe spaces” (SEL) where educators can express themselves without fear of being judged, and practice “Mindful Leadership” to connect with and listen to them. “Getting to know your teachers on a more personal level makes it easier to identify the best thing you can do to support them, even if teachers aren’t sure what they need. The goal should be making sure everyone made it to work okay and that they’re in good spirits and ready to tackle the day.” – 7 MINDSETS: “5 Ways Administrators Can Support SEL for Teachers”
  17. Counteract “toxic positivity” by acknowledging that teachers are hurting and need space to grieve the continued losses associated with the pandemic.

Bad ideas…

These strategies cited by Effective School Solutions will NOT help teachers in the long-term:

  1. While “wear your jeans to work” days and offering coffee and donuts occasionally are nice employee appreciation efforts, they do nothing to address the underlying issues.
  2. Offering one-shot seminars or newsletters with suggestions about individual self-care activities (breathing exercises, physical exercise, time for self, etc.) can inadvertently place further burdens on teachers, conveying the impression that they are responsible for both creating and addressing the stress that is structural in nature.
  3. Don’t conduct teacher surveys or focus groups about how to reduce teacher stress and then proceed to ignore their suggestions about what would make things better.
  4. Don’t assume that short bursts of extra time (e.g., ending a meeting early to give teachers more time) is useful. Small, unexpected pieces of free time do not help teachers catch up with work that requires concentration and focus.
  5. Don’t avoid difficult conversations to address the performance problems of individual teachers by making blanket statements/warnings to all teachers, most of whom are not engaging in the problem behavior.

“Be careful not to adopt a stance of “Toxic Positivity,” that is, a stance that accentuates the positive (“we are all in this together,” “we are strong,” “it could be worse,” “look on the bright side”) while invalidating the very real pain that everyone is experiencing. Denying or ignoring unpleasant emotions tends to make them worse, not better.
– Effective School Solutions

Free Downloads

I am putting on the final touches to the SAS INSTITUTE 2025 Self-Care Cookbook 2.0 session, but have already assembled a huge bibliography of resources for your review (see below). For a “sneak preview” of my slide summary, click here. Future updates will be posted here: https://paulfox.blog/care/.

Better yet, register for the SAS Institute 2025 to see everything in person.

Sample Books

  • 180 Days of Self-Care for Busy Educators by Tina H. Boogren, Solution Tree Press (2020)
  • Awakened – Change Your Mindset to Transform Your Teaching by Angela Watson, Due Season Press & Educational Services (2023)
  • The Balanced Band Director – Productivity and Wellness Tips to Amplify Your Impact, Not Your Workload by Lesley Moffat, Morgan James Publishing (2025)
  • Demoralized – Why Teachers Leave the Profession They Love and How They Can Stay by Doris Santoro, Harvard Education Press (2018)
  • Exhausted – Why Teachers Are So Tired and What They Can Do About It by Paul Murphy, CreateSpace Independent Publishing Platform (2017)
  • Fewer Things, Better by Angela Watson (2019)
  • The Happy Teacher Habits by Michael Linsin, JME Publishing (2016)
  • Love the Job, Lose the Stress: Successful Social and Emotional Learning in the Modern Music Classroom by Lesley Moffat (2022)
  • Positive Mindset Habits for Teachers by Grace Stevens, Red Lotus 2018
  • Rekindle Your Professional Fire – Powerful Habits for Becoming a More Well-Balanced Teacher by Mike Anderson, ASCD (2024)
  • The Teacher’s Guide to Self-Care – Build Resilience, Avoid Burnout, and Bring a Happier and Healthier You to the Classroom by Sarah Forst, The Designer Teacher (2020)
  • The Teacher’s Guide to Self-Care – The Ultimate Cheat Sheet for Thriving Through the School Year by Melanie J. Pellowski, Skyhorse Publishing (2020)
  • Upbeat – Mindset, Mindfulness, and Leadership in Music Education and Beyond by Matthew Arau (GIA Publications (2022)
  • The Weekend Effect: The Life-Changing Benefits of Taking Time Off and Challenging the Cult of Overwork by Katrina Onstad, HarperOne (2024)

Sample Websites

PKF

© 2025 Paul K. Fox

Did You Take the Summer Off?

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Rebuilding instrumental technique after a long break

Director’s Note: This is the week to get ready for the return of the South Hills Junior Orchestra after all our vacations! If you live in the Southwestern PA area, we hope you will consider this a personal invitation to “TRY SHJO” and participate in several free and open rehearsals of our community orchestra – a totally “judgment-free” place for creative self-expression of all ages and ability levels. Practices are held in the Upper St. Clair High School Band (1825 McLaughlin Run Road, Pittsburgh, PA 15241) on Saturdays from 10:30 a.m. to 12:30 p.m.

A Google search on my computer fetched the following “AI Overview,” a nearly perfect summary for wind players to recover their “chops” and bring back good tone, intonation, breath support, flexibility of the embouchure, key literacy, and practice habits. For players of all orchestral instrumental sections, I recommend revisiting other articles in the Fox’s Fireside Library to develop a “practice plan” and adopt new musical goals. PKF

To rebuild your brass and woodwind instrumental technique after a long break, focus on the following gradual, three-stage process: first, restore your tone and response, then regain flexibility and dexterity, and finally, rebuild range and endurance. Prioritize short, consistent practice sessions, and avoid pushing too hard too early to prevent injury and bad habits.

Stage 1: Restore tone and response

Your primary goal is to reacquaint your body with the fundamentals of playing by focusing on soft dynamics and your lowest register.

  • Breathing exercises: Start without your instrument. Practice deep, diaphragmatic breathing to re-engage your respiratory system and expand your lung capacity. You can use simple routines like inhaling for four counts and exhaling for eight, or try the “pinwheel” exercise to visualize steady airflow.
  • Buzzing: Brass players should spend time buzzing with just their mouthpiece to get their lips vibrating efficiently again.
  • Long tones: On your instrument, play sustained, steady notes at a soft volume in your lower-to-middle range. Focus on producing a clear, characteristic tone. Use a tuner to monitor your pitch stability.
  • Short practice sessions: Limit your initial sessions to 5–20 minutes, with plenty of rest in between. This prevents over-straining your facial muscles and embouchure.

Stage 2: Regain flexibility and dexterity

Once your tone and response feel stable, you can begin to expand your comfortable playing range and improve finger speed.

  • Scales and arpeggios: Practice basic scales and arpeggios at a slow, controlled tempo. This helps rebuild muscle memory for your fingers while keeping the focus on even, beautiful tone.
  • Slurred partials (brass) and lip slurs (woodwind): Practice smoothly transitioning between notes without using your tongue. This strengthens your embouchure and improves air control.
  • Simple music: Play easy, melodic pieces you know well. This helps you focus on phrasing and musicality without the pressure of a difficult score.
  • Increase session length gradually: Slowly add time to your practice sessions, perhaps moving to 15–30 minutes at a time. Continue to take frequent breaks.

Stage 3: Rebuild range and endurance

After re-establishing your fundamentals, you can begin to increase the intensity and duration of your playing to return to your previous level.

  • Expand your range: Gently start working your way into your upper and lower registers, but maintain a soft dynamic level. Only increase volume once you can play a note softly with a good tone.
  • Louder dynamics: Once your full range is accessible, begin practicing with louder dynamics. This is physically demanding, so continue to take frequent rests.
  • Articulation: Incorporate tonguing exercises. Start with basic single tonguing before adding more complex techniques like double and triple tonguing.
  • Listen to your body: Your body will be the ultimate guide. If you feel any pain or unusual fatigue, ease up and incorporate more rest into your routine.
  • Mental preparation and practical tips
  • Listen to music: Remind yourself of what inspires you and listen to your favorite players to reconnect with the joy of playing.
  • Record yourself: Objectively evaluate your progress by listening back to recordings. This helps you identify areas that need work and celebrate your improvements.
  • Revisit old notebooks: Look back at any old lesson journals for useful reminders and insight into your past tendencies.
  • Service your instrument: A leaky pad or sticky valve can make returning to your instrument unnecessarily difficult. Have a technician give your instrument a “clean, oil, and adjust” to ensure it’s in prime playing condition.
  • Be patient: You are not expected to be at your former playing level immediately. Trust that your muscle memory will return with consistent, smart practice.

Click here to download a printer-friendly copy of this article.

 Here are additional resources shared in the SHJO eUPDATE newsletter (August 30, 2025):

PKF

© 2025 Paul K. Fox

Sharing is Caring!

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Join the “Fox Network”

“There is no joy in possession without sharing.”
— Erasmus

“Share your knowledge. It is a way to achieve immortality.”
— His Holiness the Dalai Lama

“There is no delight in owning anything unshared.”
— Seneca

“The miracle is this: The more we share the more we have.”
— Leonard Nimoy

This is a quick blog-post to announce my upcoming professional development initiatives, and an invitation to share your own pet peeves or “thoughts, theories, and teachings.” Of course, I will give you full credit for any contributions, “tips and techniques,” background research, or “quotables” provided!

It has been a challenge motivating any reactions to these articles. Although they would be most welcomed, we typically receive very few online remarks. (If you would like to voice your opinion or add anything to the conversation, PLEASE click on the “comment” button next to the title at the top of the page.)

I feel privileged to have been asked to present three sessions at the DCMEA Winter Conference at the Columbia Heights Education Campus (3101 16th St NW, Washington, DC 20010) on January 30, 2026. These are for music educators undergoing pre- and in-service training and include the following:

  • SOCIAL MEDIA – Boon or Nemesis?
  • ALL ABOARD THE E3 TRAIN – Essential Ethics for Educators
  • SELF-CARE COOKBOOK – Reflections, RECIPES, and Resources for Music Teachers

I would especially appreciate learning about any of YOUR “success stories” or resources on…

  • Favorite examples of “safe and meaningful” social media for teaching music students.
  • Anecdotes of ethical “conundrums” or issues in the daily decision-making of music educators.
  • Sample “stress-reducers,” time management tips, and other self-care strategies to avoid music teacher burnout.

In addition, I am in the process of updating my INTERVIEW 101 and EMPOWERING EDUCATOR & STUDENT LEADERSHIP clinics for future blog posts and clinics. Any thoughts?

Finally, I would also love to hear from you if you have any feedback on a proposed future sharing session for the parents of music students called ADVICE TO MUSIC BOOSTERS. If you have ever sponsored a music parents advocacy group for your school music program, what suggestions would you give to your colleagues and booster officers?

Feel free to reach out to me via email here. Thank you for your willingness to help our profession!

Editor’s Note (things to look forward to): In mid-July, our next blog for this series geared to “the life cycle of a music educator” will be from guest author Ed Carter entitled “Bigger Dreams, Bigger Home: How Retirees Can Upsize for Homesteading and Hosting.” In addition, I plan to share links to materials of the “Retirement 101 – It’s Not All About the Money,” a free workshop I am presenting to residents at the Upper St. Clair Township Library on July 10, 2025.

PKF

© 2025 Paul K. Fox

70 and Out?

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Editor’s Note: Sorry! I don’t usually use this forum to rant or rave and complain… but, since I am almost flat on my back right now, I need to vent. Hopefully, other “seniors” who read this blog will find some benefits to this article and the research links below.

Keep up the “good fight” to maintain your own health and wellness! PKF

Mobility!

It’s the single most important thing in retirement! “If you ain’t got it, you’ve got nothing.”

There’s nothing worse than losing one’s ability to get around.

When I retired, I couldn’t imagine any limitation to my physical activities (with the exception of doing those ambitious squat thrusts of my youth or running a full gallop with my Yorkiepoo). Sure, as we age, many of us may experience more minor aches and pains caused by the effects slowly progressing arthritis, a touch of foot neuropathy or plantar fasciitis, overuse of our muscles in strenuous activity, lifting, or carrying heavy objects, or other issues, but these “challenges” don’t usually slow us down too much. And yes, I explored a few of those media-hyped over-the-counter topical remedies “everyone” claims will alleviate foot and muscular pain. How many of these do you recognize? Alphabetically I dabbled in Advil Targeted Relief, Aspercreme with Lidocaine, Blue Emu, IcyHot, Nervive, Penetrex, Salonpas, and Voltaren. I even bought several pairs of expensive shoes with custom insoles and orthotics. The foot pain has since mysteriously “gone away” (probably due to some excellent PT and regular bouts of stretching/flexing), which has led me to focus more on a new, annoying development – slight knee pain – for which the docs say may be early onset “bone-on-bone” (Knee Osteoarthritis).

Be proactive, Mr. Fox, I said!

Get off your duff, stretch, and move around more. (At regular intervals, my loving wife and the Apple Watch on my arm continually nag me to stand, move, and exercise!) So I can brag I made a concerted effort to lose weight (down 30 pounds and no longer need blood pressure medicine) and even put myself on a regime of online “old man yoga/chair” exercises (an app costing $38/month – but, after some progress in “core tightening” over several months, I abandoned them!). I’ve sought the services of a good physical therapist to help me through what will eventually be knee replacement surgery (but, if I do their daily prescriptions to build my leg muscles, perhaps the cutting won’t be needed for another decade or two! By the way, musicians/music teachers make good patients of PT because we know the importance of practicing regularly – even on the day of the lesson!) I have a good orthopedic surgeon in my back pocket, and during my last visit with him, I was able to say “no” to cortisone injections. Things seemed to be getting better!

But, all of this came to a crashing halt.

Several weeks ago, I struggled to raise a very heavy conductor’s stand (to which I will eventually chew-out the manufacturer of a poorly designed/awkward-positioned height adjustment screw). After my first dose of extra-strength Advil wore off, I felt like I had pulled a muscle in my back. It went away in a day or two, so I didn’t think much of it. But, five days later, when I woke up and climbed out of bed, suddenly any pressure I placed on my right leg gave me excruciating pain. I have been told this is probably sciatica or a “pinched nerve.” The pain is so bad that when I first get up or stand for even a few minutes on my right foot, I double-over and cannot move. I use any object around me to support myself such as countertops, tables, desks, shelving, etc., and feeling helpless literally “hobble around” trying to get from place to place. Even rolling over in bed the wrong way can cause an extreme surge of this pain which radiates down the entire leg. It has slowed down my activity to a crawl.

The timing could not have been more perfect!

Last week, I attended our state music teachers’ conference. After the five-and-a-half hour trip to the other end of the state (which everyone says with sciatica, you are never supposed to sit that long!), I planted myself in an electric wheelchair to get from place to place, fulfilling my normal PMEA duties such as taking candid photographs of the events and running a session or two. The (level 9) intense pain seems to come and go and I have gone to a doctor to receive a new script for physical therapy including an analysis to pinpoint the exact location of this unhappy nerve and what exercises may help. X-rays so far have shown only a little arthritis of the spine; apparently no herniated disks. (Is this what we all have to look forward to – “a little arthritis” – as we mature?) If it does not get better soon, I may consider going to a chiropractor. Have you had your first introduction to a cane? At the conference, I went to the local Rite Aid and bought one (along with a “TENS-machine,” although I have not unwrapped it yet and will need help setting up the “Transcutaneous Electrical Nerve Stimulation” device). Thank God for the Internet, because I even needed to search for instructions on which hand to use the cane and how to adjust its length (my physical therapist checked it). It does provide some stability so that I can walk around without knocking books off shelves or outside, but it’s not a long-term solution.

I wish I could tell you I have some good news to report, but… as of today, we have not figured out the cause or location of the problem. I am on prednisone and it is only slightly alleviating the pain. Sitting in my office chair (right now) gives me a dull pain (number 2-3). Weight bearing can raise that number up to 8-9. My wife (who is a saint) has been waiting on me hand-and-foot (and she has a few of her own aches and pains!). My doggies are unhappy because they are receiving fewer long walks and they were kicked out of the bed so I can stretch (and so my restlessness would not keep them up all night). I have had to postpone my hospital volunteer work (I can’t push wheelchairs) and curtail a lot of other scheduled activities. With several concerts coming up for our local community orchestra, I am considering conducting in a chair from the podium… and I may have to miss marching in the annual Community Day Parade on May 17 when I usually serve as the “duck maestro” for the Community Foundation of Upper St. Clair’s GREAT DUCK RACE fundraiser.

I’m turning 70 next week!

Several weeks ago, I would have told you I am CELEBRATING the big 7-0! I revel in the freedom of retirement, the joy of “refiring” or “rewiring” myself to explore new projects, refocusing energy on favorite past hobbies and “mindful” pursuits, catching up with former students and colleagues, helping others as a music educator mentor, presenting workshops on teacher self-care, ethics training, interviewing, and retirement transitioning (take a look at my latest professional brochure here), subscribing to the retiree doctrine “it’s not my sandbox anymore” avoiding the jobs/tasks I no longer want to do, and literally… “living the dream.”

Now, I must face these new challenges head-on, and I will! I will not allow myself to “retire” (that old definition to “withdraw” or “resign”). I will fight any acquiescent acceptance of increasing disability, disengagement, depression, unnecessary significant medical intervention, or long-term advanced pain management! Yes, this is a SELF TALK: They say most recovery from sciatica is very slow! If you share this condition, don’t get discouraged!

Mobility.

I want it back! I want to return to modeling what author Ernie Zelinski says in his book How to Retire Happy, Wild and Free are the essential ingredients for a meaningful and satisfying retirement and life passage to self-reinvention, renewing the quest of finding “purpose, structure, and community” throughout our golden years.

Sample Additional Research on Sciatica

https://pmc.ncbi.nlm.nih.gov/articles/PMC1895638/

https://my.clevelandclinic.org/health/diseases/12792-sciatica

https://www.health.harvard.edu/blog/taming-pain-sciatica-people-time-heals-less-2017071212048

5 Easy Stretches for Sciatic Pain (with pictures)

PKF

© 2025 Paul K. Fox

Teachers – Take Charge of Your Wellness

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The Five C’s of Self-Care

What profession has the highest rates of stress and burnout?

The answer is… educators of grades K to 12. NO FOOLIN’ ⏤ yes, even though today is April Fool’s Day!

The Crisis

Citing a 2022 Gallup Poll at Purdue Global’s website here, “K-12 teachers are the most burned out profession in the U.S.” They go on to say:

In fact, teachers have higher-than-average stress levels compared to other client-facing professionals. This kind of stress can lead to physical and mental health concerns for teachers and negatively affect students’ well-being and achievement.

“Being an educator requires so much of us,” says Carol Laman, faculty member at Purdue Global. “It is emotionally, physically, and mentally demanding.”

Self-care practices can help. According to the National Comprehensive Center, self-care can aid educators in both improving their overall wellness and being more effective for their students. ⏤ https://www.purdueglobal.edu/blog/education/self-care-for-educators-guide/

According to the National Education Association, we have a MAJOR problem!

A study by the advocacy group, Alliance for Excellent Education, reports that 40-50% of new teachers leave within their first five years on the job. Many factors contribute to the high dropout rate, a severe lack of work-life balance and the inevitable high stress levels teachers feel on the job, to name a few. Because of this, self-care is extremely important for teachers. However, it’s hard for teachers to take care of themselves when their career is taking care of students. ⏤ https://www.nea.org/professional-excellence/student-engagement/tools-tips/importance-self-care-teacher

This statistics are overwhelming, as documented in the Teacher Wellbeing Survey by Panorama Education.

Teacher wellness has a significant impact on school climate and student learning. Yet teacher stress and burnout continue to present retention and turnover challenges in districts: 85 percent of teachers have reported that work-life imbalance affects their ability to teach. More than one in five new teachers leave the profession within their first five years of teaching—and this attrition is substantially worse in high-poverty schools. ⏤ https://www.panoramaed.com/products/surveys/teacher-well-being-survey

The Concern – What is “Self-Care?”

The online Oxford dictionary defines “self-care” as “the practice of taking action to preserve or improve one’s own health,” or “the practice of taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress.”

The National Institute of Mental Health (NIMH) provides even more clarification:

Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. This can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.
⏤ https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health.

The National Wellness Institute (NWI) further defines wellness as a “conscious, self-directed, and evolving process of achieving one’s full potential… [It] is positive, affirming, and contributes to living a long and healthy life.” NWI addresses six dimensions of wellness, the combination of which “enables us to thrive amidst [life’s] challenges.”

  • Emotional
  • Physical
  • Intellectual
  • Occupational
  • Spiritual
  • Social

In our profession, the defining concerns also involve other major “C’s” within the school workplace – climate and culture – and that “actions speak louder than words!” Edutopia dove into this topic in their blog, “Leaders Must Address Teacher Well-Being With Action, Not Just Self-Care Talk” here.

By listening to educators and building supports that reflect their genuine needs and concerns, these leaders are shifting school cultures in ways that go beyond lip service.
⏤ https://www.edutopia.org/article/leaders-teacher-wellbeing-action

The Causes

That leads us to THE WHY – why is this such a crisis?

In my educator self-care workshops (e.g., this example), I bring up the research of Paul Murphy from his book Exhausted – Why Teachers Are So Tired and What They Can Do About It. Consider his litany of possible culprits that may cause burnout in some teachers:

  • Lack of autonomy
  • Dysfunctional work environment
  • Inadequate social support
  • Extremes of activity
  • Poor work/life balance

Another excellent read on the subject is Demoralized – Why Teachers Leave the Profession They Love and How They Can Stay. Author Doris Santoro takes a closer look at these issues:

  • Teachers feel frustrated from accomplishing good work that benefits students, communities, and the profession.
  • Problem is external and does not indicate a “weakness” or lie within the individual teachers themselves.
  • Dissatisfaction in education is due to moral and ethical conflicts.

Only by addressing the moral sources of teacher’s anguish might we stem the tide of teacher exodus. ⏤ “The Problem with Stories About Teacher Burnout” by Doris Santoro in Kappan December 2019/January 2020

What are the symptoms of “burnout?” From the Mayo Clinic and other sources, we learn the following. Do you display any of these on a regular basis?

  • Disillusionment over the job
  • Cynicism at work
  • Impatience with co-workers, administrators, and students
  • Lack of satisfaction in accomplishments
  • Dragging themselves to work and trouble getting started once they’re there
  • Lack of energy
  • Unexplained aches/pains 
  • Self-medicating with food, drugs, or alcohol
  • Changes in sleep/eating patterns

Are these striking close to home? If you said, “Yes, that’s me!” more than a couple times, it is time to seek help. Please consider this a “wake-up call” to visit your health care professional.

The Courses-of-Action

If you Google search “teacher self-care” in your browser, the following comes up from the (experimental?) Google-generative AI Overview, otherwise a good starting point summarizing possible solutions for stress remediation and improving over teacher mental health.

Key Self-Care Strategies for Teachers

Paul Murphy added these “remedies” for improving teacher time management, promoting better work/personal life balance, and de-stressing:

  • Work less/fewer hours
  • Realize that time before school is worth more than twice as much as time after school (so plan accordingly)
  • Use class time to check work
  • Leverage technology
  • Don’t grade everything
  • Stop assigning things

The Courage to Change!

The bottom line – We are our own worst enemies!

Our negative thoughts, self-doubt, and destructive behaviors often hinder our own progress and happiness, making us our own biggest obstacles. ⏤ Google Generative AI and other sources including https://lorimilner.medium.com/the-art-of-being-your-own-worst-enemy-c393e9032d27, https://markmanson.net/when-you-are-your-own-worst-enemy, and https://letherspeakusa.org/why-are-we-our-own-worst-enemies/.

The research suggests that many “bad habits” may disrupt our ability to take care of ourselves and seek change, such as these:

  • Self-Sabotage
  • Negative Self-Talk
  • Lack of Self-Compassion

My insightful Washington-state music teaching colleague Lesley Moffat has written an excellent book, I Love My Job But It’s Killing Me – The Teacher’s Guide to Conquering Chronic Stress and Sickness, and in my opinion, she hits the nail squarely on the head embracing Shakespeare’s “to thine own self be true” in a renewed motivation on self-help:

You must take care of yourself first. This is the hardest lesson of all, yet it is so important. Chances are you got where you are because you ran yourself ragged taking care of other people’s needs. I bet you never said no to requests to be on one more committee, drive carpool, watch a friend’s kids, and every other favor someone made of you, yet I’d also bet there’s a good chance you never take the time to take care of your own needs. When was the last time you read a book for fun? Or went to a movie you wanted to see? Or pursued a creative endeavor that made you happy? Or any one of a million things you want to do? I bet it’s been a long time. ⏤ Lesley Moffat   

It is time to take the plunge towards better personal health, wellness, and balance in your life. There are plenty of resources out there for you to peruse, but don’t just sit there and read them! DO THEM!

Get started today!

PKF

© 2025 Paul K. Fox

Returning to the Classroom in Retirement

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Smart Planning for a Fulfilling Experience

Blog photo credit: pexels-cottonbro-6158658

In a past retirement articles (e.g. this one) and conference or workshop presentations for soon-to-retire music educators, I echoed the views of my esteemed music education colleague Dr. John D’Ascenzo on the importance of post-employment learning. (He earned his PhD after his retirement from teaching!) John shared three primary concepts with references: “Swim like a shark” (encouraging retirees to continue long-term pursuits that involve personal and professional growth; the analogy: sharks never stop swimming – even in their sleep!); “Lose the fear of failure and need for approval” (promoting strategies to build confidence and self-efficacy); “Network, Network, Network.” (developing more social and professional interactions, activities not necessarily centered on music or education, but those that broaden horizons by producing personal satisfaction and a sense of purpose and maintaining overall health). See page 5 in the PMEA Retired Member Network eNEWS, August 2018

Ed Carter, our guest blogger for March 2025, brings us new perspectives on a return to education and self-reinvention once retirees choose to “pull their pin” and leave their initial profession. Previous articles by Ed Carter at this site include Monetizing Our Skills and Passions – Creative Ways for Musicians to Make Money Beyond Gigs, Unleashing Your Sound – A Musicians Guide to Making Waves and Gaining Fans, Music and Literacy Skills – How to Use One to Improve the Other, and Do You Have a Side-Gig? Four Tips for Artists Seeking An Extra Income Stream. Thank you, Ed! (PKF)

Article by Ed Carter

Retirement marks the beginning of a new chapter, and for many, that includes the pursuit of education. Whether it’s earning a degree, gaining new skills, or exploring personal interests, going back to school later in life offers intellectual stimulation, social engagement, and personal fulfillment. However, it’s important to approach this decision with careful planning – considering financial factors, time commitments, and the right learning environment. With the right strategy, furthering education in retirement can be both rewarding and transformative.

Improving Campus Accessibility for Retirees

When considering a return to school during retirement, evaluating campus accessibility is vital. With a significant portion of retirees no longer driving, understanding available transportation options becomes crucial. Many campuses offer amenities like elevators and ramps, but these may not be comprehensive, posing challenges for those with mobility issues. By thoroughly researching and planning for these logistical aspects, you can significantly enhance your educational experience and ensure a smoother transition back to academia.

Upgrading Your Retirement with Online Education

Pursuing an online degree during retirement offers a flexible and convenient way to enrich your skills and knowledge. This approach allows you to balance studies with other commitments, making it an ideal choice for lifelong learning. Also, if you’re looking to enhance your leadership and project management abilities, the importance of bachelor of business management studies cannot be overstated. Plus the networking opportunities provided by such programs can lead to valuable connections and potential job prospects, as many positions are filled through personal referrals.

Rediscovering the Joy of Learning

When considering a return to school during retirement, it’s essential to focus on the joy of learning rather than career advancement. Embracing lifelong learning can significantly enhance your personal growth and satisfaction, offering a chance to stay mentally active and engaged. By adopting this mindset, you enrich your life and maintain relevance in a rapidly changing world, even if re-entering the workforce is not your primary goal.

Budgeting for Education in Retirement

When planning to return to school during retirement, it’s essential to anticipate and budget for potential educational expenses. These costs can include commuting, whether through maintaining a personal vehicle or using public transportation. While these expenses might not be as high as when you were working, they remain significant. Additionally, technology expenses, such as purchasing a new laptop or software, can quickly add up. Supplies like textbooks and other materials are another area where costs can unexpectedly rise, impacting your overall retirement budget.

Choosing Between In-Person and Online Learning

When planning to return to education during retirement, weighing the benefits of in-person versus online learning is essential. Attending classes on campus can be challenging due to daily travel, which might be inconvenient if you live far from the institution. This could lead to increased costs and time spent on transportation, potentially affecting your overall learning experience. On the other hand, online classes offer the convenience of studying from home, eliminating the need for a commute and providing access to course materials at any time. This flexibility not only saves time and money but also allows you to manage other commitments more effectively. However, it’s important to consider potential feelings of isolation that can come with online learning.

Protecting Your Data in Educational Platforms

As you plan to return to school during retirement, it’s essential to understand the importance of safeguarding your personal data on educational platforms. The digital education sector is a significant repository of personal information, making it a target for cybercriminals. The education industry has been experiencing high rates of cyber threats, including phishing scams and ransomware attacks. To protect your data, it’s crucial to implement strong cybersecurity practices, such as being cautious of suspicious emails and ensuring your devices are secure against malware.

Volunteering: A Path to Enriching Retirement

Engaging in campus volunteering during retirement offers a fulfilling way to connect with diverse individuals and make a positive societal impact. By participating in community projects, you can build relationships with students, faculty, and local residents, fostering a sense of shared purpose. These initiatives often tackle important issues like environmental sustainability and educational support, allowing you to contribute to meaningful causes. Volunteering not only enhances personal growth by developing valuable skills but also strengthens community bonds.

Returning to school in retirement is more than just an academic pursuit – it’s an opportunity to grow, connect, and embrace lifelong learning. Choosing the right program, managing costs, and setting realistic goals can help ensure a meaningful and enjoyable experience. Whether for career advancement, personal enrichment, or the joy of learning, education at any age is a powerful investment in yourself and your future.

© 2025 Paul K. Fox and Ed Carter

5 Things You Need for a Comfortable Retirement

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Editor’s Note: We are happy to post this retirement article by guest author Sierra Powell… concise and solid advice for all current and prospective retirees. Photo credit: https://www.pexels.com/photo/people-on-seashore-1377070/

Retirement is a new chapter– An opportunity to savor the results of years of diligence, to follow your interests, and to unwind, free from the demands of 9-to-5 employment. Reaching a comfortable retirement calls for careful decisions supporting your lifestyle and future requirements. Whether you desire to see the world, spend time with loved ones, or just enjoy a slower paced life, several essential components will enable you to have all you need for a safe, happy retirement.

Creating a Comprehensive Financial Plan

A good financial plan is the foundation of a comfortable retirement since it provides a clear road map for handling your money in the next few years. This approach covers forecasting your spending, figuring out revenue sources, and developing a plan for withdrawing money without quickly running out of savings. It goes beyond simple saving. First, project your monthly costs using the lifestyle you want. Add needs such as food, healthcare, and shelter; also include discretionary expenditures for entertainment, vacation, and hobbies. Knowing your planned costs helps you to decide if your revenue sources are adequate to meet them. You can also opt for a good local financial advisor. For example, if you live in Florida, seek a financial advisor in Tampa if you need guidance in selecting the best plan for yourself and your family.

Prioritizing Health and Wellness

Enjoying a nice retirement depends on keeping excellent health. It becomes difficult to enjoy your newly acquired independence without bodily well-being fully. Emphasize keeping active, following a healthy diet, and planning frequent doctor visits. Time spent in wellness not only improves your mood but also lowers your chance of chronic diseases that could affect your finances or quality of life. Think about adding pursuits that keep your body and mind active. Without taxing your joints too much, low-impact activities like yoga, swimming, or walking provide excellent advantages. Just as crucial is mental stimulation; consider picking up a pastime that tests your brain, acquiring a new skill, or club membership.

Building a Strong Social Network

A strong social life improves your retirement experience by offering company, encouragement, and chances to remain active. Retirement typically alters your daily schedule, particularly if most of your prior social life came from employment. By means of actions to establish and preserve a solid network of friends, family, and community ties, you may prevent emotions of isolation and loneliness, therefore influencing both mental and physical health. To meet new people and be active, join clubs, volunteer groups, or neighborhood organizations that fit your interests. To keep your social calendar full, get in touch with old pals, throw events, or schedule visits with loved ones.

Ensuring Housing Stability

Your degree of retirement comfort depends mostly on your choice of living environment. Your house should fit your way of life, be reasonably priced, and call for little upkeep. Downsizing to a smaller house, condo, or senior living complex provides the ideal balance for some between cost and convenience. Smaller spaces cut maintenance, decrease utilities and liberate resources for additional uses. Think about things like family, closeness to hospitals, and services supporting your everyday requirements. If you would like to keep your present house, think about implementing changes that would help keep aging in place. Simple adjustments that improve mobility and safety include adding grab bars in the restroom or substituting ramps for stairs.

Creating a Flexible Budget

Unexpected expenses might develop in retirement even with the finest financial preparation. Creating a flexible budget lets you negotiate these shocks without sacrificing your general financial situation. Set aside some of your savings, especially for unexpected vacation demands, house repairs, or medical bills. An emergency fund serves as a financial cushion so you may handle pressing needs without compromising your monthly income flow. Your budget should also contain a provision for discretionary expenditure for unplanned events such as family visits, holidays, or new interests. This adaptability lets you enjoy the advantages of retirement without feeling limited by your means.

Conclusion

Making decisions according to your beliefs and future vision can help you to create a comfortable retirement. Every component of your retirement plan supports your way of life and well-being, thereby enabling you to savor this new chapter with peace of mind. Accept the chance to live life on your terms, knowing that your careful planning has set a firm foundation for your next years.

Retirement Transitioning Advice from AI?

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Season Greetings and Happy New Year from your Pennsylvania Music Educators Association State Retired Member Coordinator. Best wishes for a happy, healthy, and prosperous 2025!

First, on Christmas Eve, here are a few announcements geared to PA music educators… those who have retired from full-time teaching and anyone considering retirement over the next one to five years.

Back by popular demand (or is that just ego and in my head?), we will offer the session “Retirement 101 – the Who, What, When, Where, Why and How of Retiree Stories & Strategies” on Friday, April 11, 2025 (3:30 p.m.) during the PMEA Annual Conference at the Kalahari Resort in the Poconos. A guest panel of PMEA Retired Members will assist and offer their advice answering key questions like the following:

  1. How have you found happiness and success in retirement?
  2. What “new” hobbies, volunteer projects, trips, family connections, and encore careers have you been exploring?
  3. What did you do to reinvent yourself and how did you satisfy those essential “big three” goals of post-full-time employment: finding purpose, structure, and community?
  4. How did you navigate the early phases of retirement? imagination, anticipation, liberation, etc.
  5. What were some of the transitional “ups and downs” you experienced and how did you cope with them?
  6. What are you still doing in music and education?

We are looking for more PMEA retiree volunteers who are planning to attend the conference to join “expert panelists” Rick Coulter, Jeffrey Dent, Dan Klingbeil, Chuck Neidhardt, Louise Victor, and Rich Victor. (Just email me if you’re interested.)

Retired Members are a valuable resource to PMEA. Many of us already serve on PMEA Councils and in District or State official positions. All of us in the profession benefit from the sharing of their extensive “boots-on-the-ground” experiences and wisdom. At the upcoming conference, Retired Members can serve as Presiding Chairs and introduce a session/concert or two. In addition, plans are also underway to sponsor (possibly on Thursday, April 9) a “coffee & conversation” corner or an “ask the expert” lounge. Spaces and the schedule are packed, but if it is possible, Executive Director Abi Young is trying to fit in an informal sitting area with retirees and mentors as “friendly folks” to serve as “gurus” for PCMEA members, newcomers to a music education specialty, or recent transfers to the field. Won’t you join us?

A longstanding tradition, we will be treated to a PMEA Retired Member Breakfast on Friday morning. (Just check the box on the registration form if you are coming… and, by the way, the conference fee is only $20 for Retired Members! What a deal!)

Why Attend the PMEA Annual Conference?

“For some of us, it’s a just chance to catch-up with our colleagues, see our friends, and socialize. Others are more focused and take advantage of the near-perfect opportunity to network with other professionals, perhaps seeking new working relationships, partnerships, or even employment. Many are on a look-out for newly published music, that perfect music lesson or teaching strategy, technology tools, fund-raisers, advance educational venues, or much-needed equipment to purchase for our ensembles or classrooms. Most come to hear/see the “state of the art” in music education – concerts, demonstrations, keynote speeches, panel discussions, exhibits, research presentations, and workshops. PMEA’s PD Council would likely submit that the primary purpose of a conference is for professional self-improvement… What did Stephen Covey call it? His Habit #7 of “sharpening the saw” – to build a balanced program of self-renewal in the four areas of your life: physical, social/emotional, mental, and spiritual. Covey would insist we embrace “the process that empowers us to move on an upward spiral of growth and change, of continuous improvement.” So, in short, conferences help us “grow” – to revive, re-inspire, re-energize, rejuvenate, re-direct, and re-motivate all of us – pre-service, active in-service, and retired teachers towards making successful new connections, updating our knowledge & skills, and forming new goals.”  – PMEA Retired Member Network eNEWS Winter 2024

In addition, Kalahari Resort boasts “the world’s largest indoor water park,” the perfect place to bring family members to enjoy… especially (grand)children, (grand)nieces/nephews, etc.

Next month’s retirement blog by guest author Sierra Powell

One final announcement: In several weeks at this blog-site, we plan to feature a new guest blog entitled “Five Things You Need for a Comfortable Retirement” by Sierra Powell, along with updates of other resources for “living the dream!” See you next year?

OK, What is that “AI Thing?”

This 69-year old educator who has spent more than five decades in fostering creative self-expression in his students is fervently opposed to artificial intelligence. Actually, I thought I was allergic to “AI!” Every time I receive an Apple iPhone update or some new download for my computer, I complain, “Why have they moved that button? It doesn’t look or work the same! Why does everything have to change every month?” Slow down, techies!

However, to dabble in this new technology everyone’s talking about, I printed in my last PMEA Retired Member Network eNEWS on page one a sample article (click here for the Winter issue) compiled by AI Overview (Google). I shared this with an adult violin student from my Saturday orchestra who decided to show me the power of AI (not the old AI I am more familiar with – artistic intelligence!). She used her subscription to a ChatGPT to process my brief outline on the topic “retirement transitioning.” Below is the result generated from a few of my random notes. Created in the first person, AI matched my writing style, a chatty/informal letter printed for soon-to-retire colleagues along with research citations. Frankly, it scares me how close this sounds like something I could have composed! Can you tell it was artificially generated? Does this mean we will we have to teach this old dog (fox) new tricks?

Check out these valuable retirement hints courtesy of ChatGPT!

The Retiree Life: Navigating the Art of Reinvention & Emotional Balance

Here with some reflections, tips, and maybe even a little nudge for us all as we continue this grand adventure called retirement. Whether you’re still finding your rhythm or already feel like a pro at this, there’s always room to reflect, grow, and laugh along the way.

This week, let’s talk about something near and dear to every retiree’s journey: reinventing yourself and coping with the emotional ups and downs that come with this new chapter.

Reinventing Yourself: A Second Act Worth Applauding

Remember when we taught our students to embrace creativity and adapt to change? Turns out, retirement demands the same skills. It’s no longer just about what you did—it’s about who you are.

Reinvention isn’t about completely overhauling your identity. Think of it as expanding your repertoire. Studies show that retirees who actively pursue new interests or roles report higher life satisfaction (Wang et al., 2011). Whether it’s picking up the instrument you haven’t touched in decades, volunteering, traveling, or even starting a small business, the key is to stay engaged.

Here’s a thought experiment: What did you always wish you had time to do but never could because of lesson planning, rehearsals, or concerts? Now’s your chance. I’ve recently heard about retirees dabbling in everything from watercolor painting to writing mystery novels. One retiree even became a beekeeper—talk about a sweet second act!

(From past blogs, the Retirement 101 session, and Retired Member Network eNEWS reviews)

The Emotional Journey: Ups, Downs, and Everything in Between

Let’s not sugarcoat it: retirement is a mixed bag. There’s the freedom (hooray!), but also the occasional pang of loss—of identity, routine, or the camaraderie we had in our teaching careers.

The good news? You’re not alone. Research by Pinquart and Schindler (2007) highlights how important it is to acknowledge these feelings rather than sweep them under the rug. Adjusting to retirement is a process, and it’s okay to feel a little off-balance at times.

Here are a few tried-and-true strategies to help you navigate the emotional terrain:

  • Stay Connected: Loneliness can creep in when you least expect it. Keep up with PMEA activities, or start a retirees’ coffee group. Who better to laugh with about the time your marching band got rained out?
  • Practice Mindfulness: Before you roll your eyes, hear me out! Even just five minutes of quiet reflection a day can reduce stress and boost mood (Chopra et al., 2020).
  • Find Meaning: Volunteering or mentoring can give you a sense of purpose that’s deeply fulfilling. You’ve got a wealth of wisdom—share it!

AI of the future?

The Bottom Line

Retirement isn’t a destination; it’s a journey. And like any good road trip, it comes with unexpected detours, scenic overlooks, and, yes, the occasional pothole. The trick is to embrace it all with curiosity and a sense of humor.

If you’re struggling, remember: reinventing yourself doesn’t happen overnight. Take it one day at a time, and don’t be afraid to reach out for support—whether it’s from family, friends, or your fellow PMEA retirees.

Let’s keep the conversation going. What’s your “second act”? Have you discovered a new hobby or way to cope with the emotional shifts of retirement? Shoot me an email or share your story at our next meeting. Together, we’ll continue to learn, grow, and make this chapter one to remember.

Until next time, keep smiling and stay curious!

References:

Wang, M., Henkens, K., & van Solinge, H. (2011). Retirement adjustment: A review of theoretical and empirical advancements. American Psychologist, 66(3), 204–213.

Pinquart, M., & Schindler, I. (2007). Changes of life satisfaction in the transition to retirement: A latent-class approach. Psychology and Aging, 22(3), 442–455.

Chopra, A., Anthonisen, S., & Reeves, A. (2020). The role of mindfulness in retirement satisfaction. Mindfulness in Aging Journal, 7(4), 312–320.

PKF

© 2024 Paul K. Fox

Bookends – Part 3

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As summer draws to a close and schools begin to reopen, we look forward to the coming autumn season (and hopefully some relief from the scorching weather). After all, tomorrow will be the first day of classes at my former place of employment (and the dress rehearsal for Friday’s marching band senior show). Soon we’ll enjoy one of my favorite transitions of the year! In Western Pennsylvania, deciduous trees will gradually change color (some bright red, orange and yellow) and then shed their leaves… the perfect metaphor for the final sections of my “Bookends” series.

(Yes, fall is a month away… but, as you can see, the stores are way ahead in anticipation of the changing seasons!)

Autumn is a season of harvest, a time to reap the rewards of our hard work and reflect on the blessings in our lives. The Fall Equinox is a reminder for us to assess our accomplishments instead of our shortcomings.

– www.inspiringactions.com

We return to a discussion first introduced last October in Bookends – Part One – The Life Cycle of a Successful and Happy Music Educator, exploring:

  • Stage 4: Veteran/Sustaining Years (this blog)
  • Stage 5: Next Chapter/Living the Dream (future blog)

When do we become “experts” in our field? When are we “master teachers?” Do we ever reach the apex of our achievements, the crowning glory of our career, or the pinnacle of our profession?

Never! You snooze, you lose. If you stop expanding on your knowledge and skills, forgo exploring new ideas, methods, and media, or become stagnant and settling into a rut at work, you might as well RETIRE (“Stage 5”). Instead, I direct you to revisit “Stage 3” in Bookends II here. As dedicated educators, the focus must be on constant retooling… reviewing/revising “best practices,” setting new goals, and building on the existing networks and engagement in the profession. These have always been the essential elements of a true professional.

Now I should mention that during our middle-years, we sometimes return to education, get advanced degrees, new certifications or teaching specialties, apply for new job assignments, etc. When my PMEA colleague and fellow music teacher retiree John D’Ascenzo left full-time teaching, he went on to pursue a doctorate degree. Also appropriate for our next Bookends section, I have often quoted his analogy for all career stages to “swim like a shark” (since a shark never stops moving, even when it is sleeping). Sage advice for us all!

During my whirlwind of more than five decades in the field of music education, I went through several “first-year-of-teaching” passages, such as accepting my first job in general music at Edgewood School District (1978-1980), then being hired to direct strings (grades 6-12) at Upper St. Clair School District in 1979 followed by a 16-year appointment to the USCHS choral program of over 200 singers in 1980 on… transitions requiring massive job retraining and revitalized professional development. I may have not appreciated the stress of these “hurry up and relearn” periods at the time, but these periodic challenges made me GROW. In the end, I “lived” and embraced Robert Frost’s poem, “The Road Not Taken.” It may have not been the initial pathway I imagined for myself when I started in music education, but “I took the one less traveled by, And that has made all the difference.”

To this day, this violist and orchestra director has NO REGRETS teaching so many years outside of his so-called “specialty” or emphasis! It comes back to me every time I run into former choral or musical students, those I taught in those early years of being a vocal novice (at times when I felt less prepared). My past instrumentalists/singers/actors reminisce a little and literally rave about their musical experiences and what they meant to them.

My emphasis to foster success in our “veteran years” is also on teacher self-care: health and wellness, burnout prevention or remediation, stress and time management, and personal life and work balance.

Let’s start with examining the probable causes of STRESS in TEACHERS:

  • Overwhelming workload, long hours, and/or challenging classroom situations
  • Lack of administrative or social supports
  • Feeling a lack of respect, loss of job autonomy, or not being valued or appreciated in the organization or assignment
  • Dysfunctional or hostile work environment
  • Inconsistent hydration and consumption of a balanced diet and healthy quantities (length, depth, and frequency) of rest and sleep
  • Irregular amounts of daily aerobic physical exercise
  • Misuse of the voice at work and inadequate hearing conservation and protection from over-exposure to sound
  • Deficient scheduling of opportunities for mindfulness, meditation, and/or reflection
  • Deprivation of personal outlets for creative self-expression (not related to job) and the lack of time to explore hobbies, interests, and socialization with family and friends
  • Infrequent use of sick days or vacations even when they are needed for restorative health

We all have experienced at least a few of these “bumps along the road” (but hopefully NOT most of them). Although I generally had very supportive administrators throughout my years in the public schools (and no one would claim I exhibited any symptoms of “burnout”), I did model a few of the inconsistent habits of personal health (diet, sleep, etc.) and an unbalanced work/personal life schedule. And, perhaps it could be said that I did some of my best work totally exhausted!

As I have written in past blogs (especially here in “Burned Out or Bummed Out”), the best book I know on “teacher exhaustion” is by Paul Murphy (2017), and subtitled Why Teachers Are Do Tired and What They Can Do About It. I strongly recommend it as “a required read” for all new AND veteran teachers.

Besides being aware of your “body chemistry” (especially what the challenges of constant willpower, deferred gratification, and relentless scheduling can do to lower your blood glucose levels later in the day), to quote Murphy, some of his suggestions for remediation are NOT so easy to follow:

  • Work less/fewer hours
  • Time before school is worth more than twice as much as time after school
  • Use class time to check work
  • Leverage technology
  • Don’t grade everything
  • Stop assigning things

Sorry! My wife and I modeled the behavior of “more-than-full-time” music teachers with after-school rehearsals of marching bands, musicals, community orchestras, chamber ensembles, private lessons, music festival preparation, etc. How in the world do you work fewer hours? Also, since most music teachers do not assign “paper” homework requiring teacher correction, “checking for understanding” and in-class formative assessment could improve efficiency. Sometimes we are own worst enemies… We should “keep it simple” and focus on the priorities. That brings us to time management.

My favorite strategies for organizing our time and fostering a better work/life balance involve these resources (click on links below to past blogs at this site). PLEASE STUDY THESE!

I return to the “Four D’s” concepts several times in past writings, and the “system” can be applied digitally as well… as long as you make a concerted effort to take the necessary time (10-20 minutes) every day to manage the up-front decision-making to “do immediately,” file, or weed out most of the “voluminous noise” (distractions) you get in email, texts, voicemail, snail-mail, etc. Get ready to push the “delete” button… over and over again!

Then there are a few more ideas in “Top Ten Organizing Tips…” and any of the books by Stephen Covey (below). I particularly like the philosophy/demonstration attributed to him re: “start with the big rocks!”

Also, if you are a member of NAfME (National Association for Music Education), search their vast library of related blogs here, several articles to which I was fortunate to have contributed.

Final thoughts for the “sustaining years” of your profession and to avoid any touches of BURNOUT is to develop a self-care plan. My first go-to for building meaningful wellness habits comes from “What Self-Care Is and What it Isn’t.” In past health and wellness workshops, I echo these “basics.”

  • Promote a nutritious, healthy diet, and hydrate often.
  • Get enough sleep.
  • Exercise.
  • Follow-up with medical care.
  • Use relaxation exercises and/or practice meditation.
  • Spend enough time with loved ones.
  • Do at least one relaxing activity every day, whether it’s taking a walk or spending 30 minutes unwinding.
  • Do at least one pleasurable activity every day, from going to the cinema, cooking, or meeting with friends.
  • Find opportunities to laugh.

Self-care can take many forms, such as physical, spiritual, and emotional self-care. It’s an important factor in maintaining health and well-being.

Self-care might range from a hot soak and yoga to everyday activities like preparing meals you want to eat or dressing in your choice of style.

Self-care is not an indulgence. The WHO recognizes it as a crucial aspect of health maintenance.

Tailoring self-care for your budget, season in life, and personal needs for whole body wellness, inside and out, can be energizing and exciting in itself.

– https://psychcentral.com/blog/what-self-care-is-and-what-it-isnt

Veteran full-time educators: To sustain and nurture success in the middle to twilight years of your career (Stage 4), seek to understand and practice personal wellness and work/life balance while continuing your pursuits in self-motivation, self-assessment, self-energizing, self-(re)invention, and “growing” personally and professionally, and if it becomes necessary, promote the diagnosis, prevention and self-remediation of debilitating stress and burnout.

PKF

© 2024 Paul K. Fox

On the Road Again (2023)

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“Doing My Thing…” — Professional Development Conferences for Music Educators

It’s been awhile since I posted here… arguably the longest editorial break I have taken since retirement and starting this blog-site. What’s that line retirees often say? “It’s a good thing I am retired from my job; otherwise I would not have enough time to do everything!”

This has been an extremely busy couple months of renovating three bathrooms, promoting the 30th Anniversary Gala Celebration of the Community Foundation of Upper St. Clair featuring a CASINO NIGHT & the local band NO BAD JUJU (to which I can’t even go because it is on the same day as PMEA), staffing a transition of new editors and an office manager for the UPPER ST. CLAIR TODAY community magazine, “keeping my hand in” by conducting a small nonprofit community ensemble (now in our 40th season of the South Hills Junior Orchestra), volunteering at the hospital (see my Tales from a Wheelchair Jockey article), developing new PDE Act 45 and 48 programs on ethics (school system leaders and educators respectively), and… (deep breath): preparing four PowerPoint presentations for two music conferences in April. Yes, and loving every minute of this frenzied activity!

Pennsylvania and Eastern Division music education colleagues: Hopefully by now, you have registered for the coming conferences on the horizon:

NAfME Eastern Division Conference, April 13-16, 2023, Rochester, NY

PMEA Annual Conference, April 19-22, 2023, in the Poconos

Now to quote the inspiration of Simon Sinek — his theory of value proposition to ‘start with why’ — how leaders can inspire cooperation, trust, and change based on research into how the most successful organizations think, act, and communicate if they start with why. Check out his rationale with The Golden Circle:

The “why” of attending your professional development conferences, “sharpening your saw” (self-renewal by Stephen Covey) aka “recharging your batteries,” learning what’s new and innovative on the forefront of “the state of the art,” and networking with colleagues, and has been addressed often in past blogs:

Simply put — to maintain your mastery of music and methods and build on your “best practices” and professionalism, you MUST attend as many educational conferences and workshops as possible!

Now to my “bags of tricks” for April 2023

Mark your calendars:

April 15, 2023 at 10:45 a.m. in Hyatt Susan B. Anthony (NAfME) – OR –
April 21, 2023 at 11:30 p.m. in Kalahari Suite 40/50 (PMEA)

I was blessed to have been asked to present THE INTERVIEW CLINIC — Practicing & Playacting to Improve Your Performance at Employment Screenings at both the NAfME and PMEA conferences. This will be FUN! Perfect for college music education majors, soon-to-be or recent graduates, new transfers to the profession, teachers seeking to change positions while openings seem to be “heating up,” or first-timers looking for employment, the session targets will provide interactive exercises to build self-confidence and develop better insights, practices, and strategies to successfully land a job. “The key is in the preparation” of:

  • Standards—Defining/modeling professionalism, versatility, and ethics
  • Marketing—Branding, networking, and selling yourself
  • Skills—Interviewing, storytelling, and organizing
  • Assessment—Observing, reviewing, diagnosing, and improving

Interactive exercises, you say? Yes! Get ready to meet new people and perhaps dive into a few activities slightly outside your “comfort zone!” (We promise NOT to embarrass anyone!) We will break up into small groups or “duet partners,” and explore defining our professional “essence,” telling anecdotes about our strengths and past problems we have “crushed,” and focusing on learning “the golden gift of gab” — storytelling.

Portions of this workshop will come from material in the past posts Storytelling, etc. Part 2 and When it Comes to Getting-a-Job, S Is for Successful Storytelling. (Your homework? Peruse these before coming to either session at NAfME or PMEA!)

As always, articles, resources, and slide summaries will be posted under the “Training/Jobs” menu tab (above).

Mark your calendars:

April 20, 2023 at 3:00 p.m. in Kalahari Suite 30 (PMEA)

How many of you feel at times a little overwhelmed, exhausted, stressed out, disorganized, demoralized, or disenfranchised?

Are you at the end of your rope and wondering how you’re going to “keep it all together” over the next week, month, year?

Is your health is interfering with your ability to do your job and find success, balance, and meaning in your personal life and relationships? Then… it is time for a change.

We are still dealing with the effects of the pandemic which has brought on a “gap year” to most of our music programs, the stress of “working harder not smarter,” more teacher burnouts, and the resulting bail outs, staff shortages, and/or job cuts. We need to embrace NEW strategies for personal self-care and SEL (social and emotional learning). Do you still enjoy teaching? How have you coped with all of the changes? How will you achieve a better work/life balance and skills in time/priority management and personal health and wellness?

The prescriptions and RECIPES towards stress reduction and developing a self-care plan are here! Doug Sands, a consulting hypnotist and founder of AnywhereHypnosis.com, joins me to “throw in everything and the kitchen sink” to alleviate these problems, with NO cookie-cutter, “one-size-fits-all” solutions from the chefs:

  • What has COVID done to all of us?
  • Instant personal online stress assessment
  • Taking an inventory of the ingredients towards a healthier lifestyle
  • Definitions, symptoms, and remediations for teacher stress and burnout
  • Why teachers are so exhausted and what to do about it
  • Time management tips
  • Breathe like a Navy SEAL
  • Coping and learning “acceptance”
  • How to “coach overwhelm!”
  • The role of meals, movement, music, and mindfulness (thank you, Lesley Moffat!)
  • From MEJ: A suggested self-care plan and “cognitive distortions” to avoid
  • Focusing on ONE self-care strategy from a “sea of solutions”

We’re in this together… so we need to join forces and SHARE the secret recipes for a happier life! Add your own “baking tips,” and I promise, you’ll leave with a better understanding of how we all can celebrate the coming year or decades in music education!

By the way, my “mindfulness partner” for this workshop, Doug Sands, promises us he will not hypnotize any of us during this session (although he could!).

For more about his work, including “15 Rapid Tools (and Counting) to Wipe Out Anxiety, Stress, and Panic,” please go to his website here.

You are invited to stop in to see him at his PMEA booth in the Kalahari exhibit hall.

POST-CONFERENCE NOTE: Doug sent us his Anti-Panic Toolkit entitled, 15 Rapid Tools (and Counting) to Wipe out Anxiety, Stress, and Panic – Wherever They Strike! Click here.

If you would like a sneak preview of the revised handout for the Self-Care workshop, go to the Care menu section at the top menu bar.

Taking a peek at our recent past…

Workshop for Orchestra & String Teachers

In case you missed the PMEA District 5 Professional Development Day, my wife Donna and I presented “Plucking Our Minds” at Grove City College on February 20, 2023.

We were privileged to “share some of our secret sauces” gleaned from over 80 combined years of experience on a variety of topics:

  • CommUNITY Music-Making
  • Online Academy
  • Summer String Camp
  • Assessment Projects
  • Collaborative/Creativity Projects
  • Library of “Fox Firesides”

If would be a shame to waste these resources… and reading them could inspire new adaptations to your instrumental program.

Click here for a copy of the slide handouts. Feel free to comment (above) or send an email to me (paulkfox.usc@gmail.com) if you have any questions.

Our Crystal Ball

Future Accredited Workshops on Ethics in Education

Are you aware that the Pennsylvania Department of Education (PDE) has recently revised the PA educators’ Code of Professional Practice and Conduct AND adopted the Model Code of Ethics for Educators developed by the National Association of State Directors for Teacher Education and Certification? Have you seen the new Professional Ethics Program Framework Guidelines? PA Chapter 49 requires instruction in professional ethics to be integrated in educator preparation, induction, and continuing professional development programs as follows:

  • Continuing professional development programs must integrate the professional ethics competencies no later than the 2023-24 academic year.
  • Educator preparation and induction programs must integrate the professional ethics competencies no later than the 2024-25 academic year.

Not one to let grass grow (or mud sink) under his feet, retired social studies teacher, current attorney-at-law, and past PMEA conference presenter Thomas Bailey has partnered with me to design new ethics training classes for school system leaders (25-hour Act 45 PIL course) and educators (four-hour Act 48 continuing education course). In addition, we are introducing a new “hybrid” program for school administrators involving four-hour pre-recorded asynchronous webcasts (site license), along with a three-hour synchronous webinar using the webcast videos and adding facilitated interactive discussions of three ethical case studies either via Zoom OR in-person follow-up workshops led by both clinicians.

In Depth Ethics Training for PA Educators:

  • PA Model Code of Ethics for Educators
  • PA Code of Professional Practice and Conduct
  • Professional Standards and Practices Commission
  • PA Educator Discipline Act

Click here for to register for Act 45 PIL Course.
Next series: April 25, May 2, 9, & 16, 2023

Click here for more information on the Ethics Webcast/Webinar and general information/landing page for the TWBaileyLaw website.

Click here for timeline of educator ethics presentations and clinicians’ bios.

Also review the Educators Court Case Blog and William Penn SD vs. PDE Blog.

Numerous articles have already been published on the subject of educator ethics, professionalism, and decision-making:

Hope to see you at one of these conferences or workshop sessions! Yes, it means a lot more to attend these IN PERSON!

PKF

© 2023 Paul K. Fox