Tag: health

Why Senior Travel Projects Centered on Local Music Scenes Boost Well-Being

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Guest Blog: Katherine Langford

As we get older, the meaning of the word travel seems to evolve right alongside us. The fast-paced, rush from one sightseeing opportunity to the next, which once occupied all of our time off, is soon replaced with a meaningful combination of connection, learning, and self-awareness. Many older adults find the most moving and life-affirming travels to be the journeys that let them experience the world’s universal, non-verbal form of communication, or music. Travel programs promoting exploration of a destination’s local music scene offer the opportunity for a powerful, health-promoting, and socially integrative experience, which goes far beyond the value of relocating, or an opportunity to take a break. When we step into a rhythm that is not our own, we become a part of the fabric of that community and a far cry from the passive traveler that we once used to be.

Cognitive and Emotional Advantages of Music Engagement

Music has an uncanny, almost magical quality to connect the past and the present. For the elderly, local music of all varieties meaningfully engaging, Folk stories, contemporary Jazz improvisation, global indigenous choral music, etc. stimulate portions of the brain in a coordinated fashion and serves as an exceptional tool for long-term cognitive care. When we are visitors in a new environment and attend a live performance, an amazing thing occurs, complex cognitive processes register a multitude of new sounds and organize orientational movements in three-dimensional space while figuring out the intricate details of the performance. Passive entertainment pales in comparison to the cognitive involvement and emotional engagement required. This creates an environment that maintains optimal functionality of the brain.

Beyond cognitive gains, musical immersion has a deep, restorative emotional benefit. Music-centric travel projects encourage seniors to step out of the familiar and sometimes stagnant daily routines. The combination of a social and physical environment shift, heard new and interesting melodies for the first time, can be a potent solution for the anxiety and social isolation that too often appear during retirement. Sound-directed travel projects give seniors a rewarding reason for navigating a new city. They are not traversing for naught; they are looking for the next sensational music festival, the best acoustic set, or the next hidden music spot. This purposeful step redefines the quality of aging as high and fulfilling.

Building Social Bridges Through Shared Rhythms

A common challenge for retirees is an inability to form or maintain an engaged social support network. Travel that centers on engaging with local communities via their music provides low-stakes opportunities to meet people and form community.

Active listening and interactivity are the hallmarks of most live music. Unlike exhibits in museums or artifacts in libraries, record shops, and music venues encourage a release of energetic expression and participatory appreciation. In an instant, two people engaging with the same live performance, no matter how distant or disconnected they may be, are unified. The challenge for performers and curators alike is that a disengaged audience will most certainly be a silent one.

Sharing a live performance of music as two strangers is an instant ice breaker. It offers immediate opportunity for a thoughtful exchange of the experience and, as often is the case, it spawns conversation about the local history, cultural expression, and personal resonance of the auditory performance to all in attendance.

This type of travel can help bridge generations in meaningful and memorable ways. Exploring the best places to visit in New Zealand allows seniors to connect with music-loving young people, local residents, and travelers of all ages through shared cultural experiences. Local music scenes create opportunities for interaction, helping to break ageism and foster a sense of unity within diverse communities. By traveling to the best places to visit in New Zealand, seniors can experience first-hand the unique blending of Maori choral songs and contemporary music, while also attending workshops and community events that highlight inclusivity. These enriching experiences demonstrate how, regardless of age or background, we are all connected as part of the same beautiful story.

Curating Your Music-Centered Journey

To get the most out of your music project, you must avoid the customary, unnecessary tourist spots and attractions. A project like this needs careful planning, some research, and a readiness to discover the unexpected. Start this process by including specific genres and instruments you have always been curious about. Consider what sounds you have come across that are representative of cultures in which you are interested or have been intrigued by. It will be worthwhile to learn the history of the music in the location you are planning to visit; learn what movements in history and struggles in society contributed to the music you are going to hear. If you learn this before you get to a new place, you will be able to hear music in a more meaningful way than someone with a casual interest.

It is important to have a balance between musical immersion and reflection. Big city festivals are fun and energizing, while small symphony concerts give space for contemplation. You can think, reflect, and further your mental state while listening to small, public, acoustic concerts. Small, curated tours, like those offered by tours New Zealand, specialize in local, artisan music, crafts, and the arts, without the usual sightseeing. With these tours, you can enjoy music while relaxing, without the stress of navigation. However, your trip is your responsibility, and the most important thing is to engage at your own comfort level. Visit local record shops and ask the owner what is popular in town. Ask hotel staff where they go when they want to see live music. The more you do what locals do, the more you will have a one-of-a-kind travel experience.

Cultivating Well-Being Through Long-Term Musical Travel

The positive effects of music-centric traveling are everlasting and continue to develop long after your return home. There is a widespread belief that for many the best part and the most enjoyable aspect of this sort of travel, continue long after the journey has ended. Many travelers snap back to their daily routines but bring back the music and the positive energy of the places they have traveled to. This results in psychologically positive connections to the places they have visited. The music combined with positive memories of this travel and the newfound confidence keeps the traveler in touch with good and positive aspects of their travel for a long time.

The act of writing a personal music travel blog or travel journal, or making a music travel playlist, is a form of therapy. This type of travel actually makes the writer organize their previously jumbled thoughts and makes them reflect on the feelings they experienced throughout their travels. This exercise not only helps the traveler strengthen their memories, but it also increases their creativity because the process incorporates writing and documenting memories. This gives the traveler the opportunity to organize their previously jumbled memories and travel experiences. This offers a traveler the opportunity to reflect on their travel experiences and the memories that have been captured through the lens of music and gives a traveler the motivation to start a new travel journey.

Travel should not only be thought of in the terms of luxury, escapism or being a distraction from the mundane; travel is investment for the traveler, involving the mind, body and soul. With a focus on the local music scenes, travel is transformed in a deeply connective and insightful act, for both the traveler and the community. We introduce new stimuli to the mind, while we challenge ourselves to build connections, both social and emotional, to experiences and places we have yet to explore. This connects not only different cultures, but also transcends language.

More cognitive function and social connections are just the beginning of the positive changes travel has on your life. Travel to discover local music will build your zest for life and a new purpose. Whether it is a long trip or a weekend away, the most important part of travel is to genuinely open your mind to the music and the people. Music has a unique way of connecting us all and reminding us of the beauty of life and that we are never too old to learn and grow.

Thank you!

We appreciate guest blogger Katherine Langford’s contribution to this forum. Click on the following to read her other submissions:

PKF

© 2026 Katherine Langford and Paul K. Fox

How to Peruse www.PaulFox.blog

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A Guide for Music Educators at All Stages of their Career

It’s time for a celebration! Since its creation in July 2015, this represents the 217th blog-post at this WordPress website!

My apologies to first-time visitors who may find themselves a bit overwhelmed at the incredible volume of submissions posted to this library.

The purpose of this project after my retirement from public school music in June 2013 was to archive my writings and organize them in one convenient location. As Simon Sinek would emphasize at one of his keynote speeches, the essential “WHY” and rationale for http://www.paulfox.blog is the value I hope my articles could serve to prospective music teachers “in the trenches.” Many of us retirees just want to feel needed and seek opportunities to offer the benefits of our “boots on the ground” to future professionals. We seek to “matter” throughout our retirement and stay active in our post-employment years. The mission and goal of this website is to “make a difference” and share a legacy of more than five decades in the profession, providing the supports of hard-earned lessons learned, anecdotes shared, short cuts developed, perspectives observed, and additional research and practical tips found applicable to the field of music education and creative self-expression.

I write for myself, not to earn credit or receive validation from any external source. But, of course, I hope somewhere out these someone eventually finds these “creations,” reads them, and actually puts some the material to work for them in their job.

Unraveling the Maze of Menus

Articles posted at most blog-sites are published in chronological order… formatted to what computer programmers would term as “sequential.” This structure is similar to a tutorial, directing the reader to consume the contents from beginning to end (Introduction, Chapter 1, Chapter 2, etc.), reading “in sequence” earlier posts for full comprehension. This is the same basic format of paulfox.blog.

However, for academic or research study, my articles may be viewed in any order, similar to the “random access” format of a reference manual. (Go to the specific relevant section you are seeking information.) Everything is digitally stored under these categories (also accessible from links printed inside the right panel):

A reader might prefer to skim through an outline of potential reading material by clicking on the menu bar at the top of the page:

  • About: My contact information, curriculum vitae, recent workshop or conference presentations, professional brochure, and printer-friendly catalogs of articles and presentations
  • Inside: A frequently updated index (by subject) of all blog-posts at this site
  • Training/Jobs: Listings of articles and online resources (in chronological order) and past workshop/conference slide summaries and handouts (in reverse chronological order – most recent first) on the topics of pre- and inservice training in music education, ethics, building professionalism, and techniques for marketing, interviewing, and landing a job.
  • Care: Presentations, recommended books, and website resources on health, wellness, and burnout/stress remediation, and developing a self-care plan
  • Retirees: Alphabetical reference to articles and other resources on retirement preparation, mostly on post-employment self-reinvention and truly “living the dream” in our senior years
  • Creativity: My three-part series on creativity in education plus a short list of creativity geniuses/educational gurus and their books
  • Firesides: Tips for the enrichment of musicians of all ages, including practice hacks/hints and a collection of PDFs presented in the South Hills Junior Orchestra Online Academy

Explore the Links, But Beware!

Thousands of hours has been spent writing these “epistles,” and whenever possible, I try to reference background information, attributions, follow-ups or research sources. The Internet is an amazing tool, but it should not come as a surprise to anyone that some of the links in my older blogs may have broken connections or return errors. This is best explained by Google AI:

“Links on the internet become inactive, known as link rot, when a website owner deletes a page, changes the URL structure, or shuts down a domain entirely. Over time, servers go offline, companies close, and paid web hosting plans expire, which breaks the digital path to the original content.” [1, 2, 3, 4, 5]

Copyrighted material may be taken down as the authors move on to other pursuits or decide to restrict it to print-publish their work. A case in point, one of my favorite “experts” on creativity and author of Instructional Strategies for Thinking, Collaboration, and Motivation, Dr. Curtis Bonk from the Indiana University of Bloomington removed his amazing graduate course handouts and PowerPoints referred to in several of my creativity blogs. I still lament the fact that his “Best of Bonk” website is gone!

Whenever possible, I “nail down” a snapshot of the data, context, and clarifications with supportive PDF files and copies of my slide decks. At the time of their creation, the links were active. However, it has become necessary to update many of my more recent versions of commonly-repeated presentations, e.g., Retirement 101, Interview Clinic, Take the E-Train (Ethics), etc. The older the conception of the work, the more likely that something in it has become inactive.

If you find something is “broken,” please give me a holler. Send me an email describing the problem to paulkfox.usc@gmail.com.

Comments Welcomed!

Directly under the title of each blog are printed the date of its creation, my signature, and a small symbol with the text “Leave a Comment.” CLICK ON THIS! I encourage feedback! Share your perspective. Add your own experiences, thoughts, or sources of information. I fervently hope I am not needlessly shouting in a wind storm trying to reach an audience who cannot hear me but could perhaps be best served by this open, two-way communications and divergent opinions.

Some of the posts receive significant initial and repeat traffic. I’ve noticed especially for those blogs on marketing professionalism and interview tips/questions, things pick-up in early spring, perhaps when graduating music education majors may be completing preparations for employment screenings. (Believe-it-or-not, one of the highest rated blogs last month was Dress for Success at Teacher Interviews!) So, if you have anything to add to help pre-service colleagues (soon-to-become teachers), click on the comment symbol or send me an email and share your advice! I would be happy to post your insights in a future blog!

Highlights

These might be my “top ten” blogs (in alphabetical order) to get a good idea what is available for further research.

  1. 52 Creative Tips to Supercharge the School Musical
  2. Creativity in Education
  3. Ethics Follow-up with links to all four parts of a general discussion on school ethics)
  4. The Five Cs of Self-Care – Teachers Take Charge of Your Wellness
  5. Get a Job Toolbox
  6. The Importance of Music Education
  7. Job Interview Rubrics
  8. Leaders Flush
  9. RECAP – Retirement Resources – A Treasure Chest of Tips for “Living the Dream!”
  10. Transitioning from Collegiate to Professional – Part 3 with links to all three parts on career preparation)

Just for fun, on occasion I voiced several “rants and raves” (yes, I am opinionated) and ventured into new topics unrelated to a career in education, such as pets (e.g. In Defense of Dogs, Pet Citizenship, Unconditional Love – Dogs!) and book bucket lists (For Book-Lovers – Retired or Not and Summer Reading).

I still recommend perusing the index (“Inside”) for a more in depth chronological discovery of these topics, or click on the other links in the top menu bar. (Some of these sections offer alphabetical listings of the titles to facilitate a thorough examination.)

Go explore! Happy hunting!

Guest Bloggers

I would be amiss if I did not recognize several talented guest authors who have contributed meaningful articles to this forum.

Ed Carter

Katherine Langford

Booking Speaking Engagements

Conferences and workshops have become a “retirement hobby” for me. Please visit my “About” section for a history of my most recent educational presentations. Contact me if you would like more information on availability. The following represent my most-requested sessions, many of which have sample slide summaries within this blog site for you to download and review:

  • Bookends – The Life Cycle of a Successful & Happy Music Educator
  • Catch the E3-Train – Essential Ethics for the Educator
  • Empowering Educator & Student Leadership
  • Hands-on Conducting
  • The Interview Clinic – Exercises to Improve Your Performances at Employment Screenings
  • Retirement 101 – It’s NOT All About the Money
  • Self-Care Cookbook – Recipes and Resources for Teachers
  • Social Media – Boon or Nemesis?
  • Supercharge the School Musical

Keep Connected! – Looking Forward to Read YOUR Feedback!

PKF

© 2026 Paul K. Fox

Stamp Out the PHOBIA of Amateur Music-Making

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Expanded from “Recreational Music-Making,” published in the Fall 2024 UPPER ST CLAIR TODAY magazine.

The definition of a “phobia” is “an anxiety disorder involving excessive and persistent fear of a situation or object.” It is known that exposure to the source of the fear may trigger an immediate anxiety response. And, according to the National Institute of Mental Health, approximately 12.5% of adults in the U.S. will deal with a specific phobia in their lifetime.

Some of the most common phobias include arachnophobia (fear of spiders), acrophobia (fear of heights), aerophobia (fear of flying), claustrophobia (fear of enclosed spaces), mysophobia (fear of germs), and trypanophobia (fear of needles), to name a few.

But why on earth do we have a “fear of amateur music-making?”

Okay, I doubt there is any true rational cause for anyone to be afraid of picking up an instrument or singing in a group, except for a touch of stage fright (if it’s in public) or that always-present “fear of failure” (possibly resisting the urge to make a fool of ourselves?). But, making music or opening ourselves up to creative self-expression is one of the greatest gifts we have to personally experience and share. No one hesitates to play a game of cards, catch a ball, or swim with the kids… even if “we are not all that good at it!” So, why are some adults so reticent about letting down their hair, finding and dusting off that old band or string instrument in the attic, warming up their “chops,” brushing up on the fundamentals, and playing a few notes? Remember all the fun you had in school music? (Sure, you might be more than a little rusty, but that’s understandable. Do you recall your music teacher’s instructions on how to hold the instrument, read the notes, and “find” the fingerings? It’s not too hard to re-orient and recapture those early steps.)

We can and should be inspired by those breathtaking performances of professional musicians, singers, dancers, and actors – their amazing artistry always looks and sounds so perfect! But are you telling me that art is only for the virtuosos, maestros, or experts? No, music is for everyone! It is timeless and does not discriminate by age. It offers meaningful life-long learning for all stages, past experiences, and ability levels.

As if you really need stats to prove the benefits of music, please peruse the NAMM Foundation website here: https://www.nammfoundation.org/articles/2014-06-01/Benefits-learning-and-playing-music-adults. They quote “the value of recreational music-making to be scientifically proven” to help the U.S. workplace by reducing employee stress, depression, burnout, and improving worker retention. In addition, as a music teacher and former school choral and orchestra director, I frequently share this quote by Don McMannis in “Use Music to Develop Kids’ Skill and Character” from the March 19, 2009 online post of Edutopia:

“Music has positive effects on people’s emotions and creativity. When we sing together, we synchronize our breathing and feel more connected. Music is also an effective, almost magical medium for learning and retaining information, [because] it activates three different centers of the brain at the same time: language, hearing, and rhythmic motor control. By inducing emotions, it also creates a heightened condition of awareness and mental acuity…”

As for “us seniors,” there are so many amazing benefits of music lessons throughout our “golden years!”

  1. Cognitive well-being (“reduce the risk of cognitive decline…”)
  2. Emotional resilience (“provide a powerful outlet for self-expression and emotional release…”)
  3. Physical benefits (“improve motor skills, enhance coordination, increase overall physical activity…”)
  4. Stress reduction (“therapeutic escape from daily worries… relax and unwind…”)
  5. Lifelong learning (“promote a sense of ongoing personal growth… the joy of learning and mastering new techniques…”)
  6. Social connection (“bringing people together… combat social isolation… and create a sense of belonging.”)

Check out additional information at the New York Musician’s Center blog here: https://nymcmusic.com/f/the-remarkable-benefits-of-music-lessons-for-senior-citizens

Truly, you have no valid excuses! I am guessing there are many community choral, jazz, band, and orchestra ensembles inside and outside the surrounding areas where you live. And don’t forget to consider visiting a local church to join their choir!

In the southwestern Pennsylvania area where I reside, there are numerous opportunities for getting involved in adult amateur music, art, dance, and drama venues. I have the links to 20 ensembles from the Greater Pittsburgh area alone on the Community Foundation of Upper St. Clair Arts page here. Take a look at a few of their upcoming June and July concerts below.

This fall, adults and “music lovers of all ages” should drop-in to several open, free-trial, no-obligation-to-join rehearsals of the South Hills Junior Orchestra (SHJO) on Saturdays from 10:30 a.m. to 12:30 p.m. in the Upper St. Clair High School (USCHS) Band Room. After the successes of SHJO’s annual spring concert on May 23 and a community outreach performance at the Paramount Senior Living Facility in Peters Township on May 30, we’re taking a break over the summer. But mark your calendars! Our next practice is scheduled for September 12, 2026. Here are our proposed dates for 2026-27:

If you live in the South Hills/Pittsburgh area, musicians are also invited to another group that rehearses at USCHS, the Community Band South (adults only). Directed by Max Gonano, CBS meets most Monday evenings at 7:30 p.m., even over the summer months! Bring your instrument!

The next time you host a dinner party, bring out that old song book or pick up your fiddle or flute! Gather around the piano and encourage your family and friends to join in a sing-along. Hopefully it does not take a few glasses of wine before everyone can shed their inhibitions and relax a little… and enjoy the incredible effects of communal music-making! What do you have to lose? There’s no time like the present!

Stamp out the phobia of amateur music-making!

PKF

© 2024, 2026 Paul K. Fox

Learning New Skills and Hobbies

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A Musician’s Guide to Staying Curious and Creative

by Ed Carter

For musicians, educators, professionals and soon-to-be retirees everywhere, guest blogger Ed Carter returns with this article on exploring new pastimes and adventures while “living the dream” during and after full-time employment. What are you planning to be (or do) when you grow up? PKF

Musicians are lifelong learners by nature. Whether you’re a touring guitarist, a bedroom producer, or a choir director, you already know that growth happens when curiosity meets practice. Learning new skills and hobbies isn’t just a way to pass the time—it’s a way to deepen musicianship, prevent burnout, and build a richer creative life. From hands-on crafts to movement and language, the right skill can feed your music in surprising ways.

The Fast Takeaway Most Musicians Need

Learning something new works best when it’s low-pressure, connected to your existing creative instincts, and practiced in short, repeatable sessions. Choose skills that train your ears, hands, body, or sense of story. Let progress be uneven. Consistency matters more than talent.

Skills That Pair Surprisingly Well With Music

Here’s a quick, varied list of skills and hobbies that musicians often enjoy—and actually benefit from:

  • Cooking: Teaches timing, improvisation, and sensory awareness
  • Gardening: Builds patience, seasonal thinking, and long-term care
  • Photography: Sharpens composition, contrast, and mood
  • Sewing or basic clothing repair: Encourages precision and rhythm
  • Dancing: Improves mood, posture, and body awareness
  • Visual art (drawing, painting, collage): Expands emotional expression
  • Learning a new language: Trains listening, phrasing, and memory
  • Playing a second (or third) instrument: Resets beginner’s mind

Each of these taps into skills musicians already use—just in a different form.

A Simple How-To for Learning Any New Skill

Use this checklist-style approach to avoid overwhelm and keep momentum:

  1. Start smaller than you think
    Commit to 10–15 minutes a few times a week. That’s enough to build a habit.
  2. Choose tools, not perfection
    One good knife, one sketchbook, one dance class, one app. Avoid overbuying.
  3. Practice in public (a little)
    Share a photo, cook for a friend, attend a beginner class. Light accountability helps.
  4. Connect it back to music
    Ask: How does this change how I listen, move, or think creatively?
  5. Let yourself be bad
    Beginners progress faster when they’re not trying to impress anyone.

Learning Skills Side-by-Side: A Comparison

When a Hobby Turns Into a Calling

Sometimes a skill stops being “just for fun.” You fall in love with it, invest more time, and start wondering if it could become part of your career. Many musicians eventually return to school to formalize a passion—whether that’s audio engineering, education, therapy, or technology. Finding a program that supports your interests matters; for example, if you want to build skills in IT, programming, and computer science theory, earning a computer science degree can open doors, and this may be a good option. Online programs can be especially helpful for busy musicians, allowing you to study around rehearsals, gigs, and tours.

A Resource Worth Exploring

If you’re curious about picking up creative skills at your own pace, Skillshare offers beginner-friendly classes in photography, illustration, writing, productivity, and more. Many courses are short, project-based, and taught by working creatives.

Frequently Asked Questions

Do I need to be “talented” to start a new hobby?
No. Skill comes from repetition, not personality traits.

How many hobbies is too many?
If you feel scattered or stressed, scale back. One or two at a time is plenty.

Will learning non-musical skills really help my music?
Often, yes. Cross-training creativity keeps your musical thinking flexible.

What if I quit?
Quitting is data. You learned what didn’t fit—and that still counts.

Final Thoughts

Learning new skills and hobbies keeps musicians adaptable, curious, and creatively healthy. You don’t need a master plan—just a willingness to start small and stay open. Some skills will quietly support your music; others may change your direction entirely. Either way, the act of learning itself keeps you in tune with growth.

© 2026 by Ed Carter and Paul Fox

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