Teacher Self-Care During the Pandemic

We thought our next article in this series on music teacher health and wellness was going to center around burn-out. But then… COVID-19 struck (was this really only 3-4 months ago?), we were forced into self-isolation, and all “brick and mortar” schools closed. In the ensuing panic, we all scurried about seeking solutions to reconnect and engage our students from afar in compliance with strict shelter-in-place restrictions.

“Seemingly overnight, the world changed. Teachers and school leaders have had to revamp their entire instructional systems with, in many instances, only a day’s notice. To say many of us are experiencing whiplash, disorientation, and anxiety is an understatement.”

virus-4928021_1920_HoagyPeterma“Our students are feeling it too. Typically, nationwide, one in three teenagers has experienced clinically significant anxiety in their lifetime (Merikangas et al., 2010). It’s probable that during a pandemic that heavily impacts everyday life, levels of anxiety in children and teens are even higher, and the possibility of subsequent trauma greater.”

“In these unprecedented times, teachers are rising to the occasion creatively and quickly to shift to remote learning amidst school closures. Even in a traditional classroom, it can be a challenge to support students with anxiety and trauma histories to stay calm and learn. With distance learning, this difficulty is magnified. However, there is much teachers can do to reduce anxiety in students even while teaching remotely. During this crisis, we need to prioritize students’ mental health over academics. The impact of trauma can be lifelong, so what students learn during this time ultimately won’t be as important as whether they feel safe.”

“Maintaining Connections, Reducing Anxiety While School Is Closed” by Jessica Minahan in ASCD Educational Leadership, Summer 2020

My opinion? The Internet and other forms of media can be a godsend or a contributing factor to our feelings of malaise. The 24/7 nature and immediacy of news programs and web posts updating the statistics of new coronavirus cases, hospital admissions, deaths, shortages of personal protection equipment and respirators, unemployment numbers, and the stock market’s roller-coaster ride, have added fear, stress, and “noise” to the real problem… our ability to cope with the ramifications of this pandemic!

Well, at least a lot of dialogue has been generated “out there” about recommended remediation and “success stories.” The purpose of this blog-post is to share some of this “advice from the experts.” Many of you (I hope) may say, “This is just common sense.” True, but however “common” it is, more people than you think are not applying these principles to their own personal lives. And like the one online post that caught my eye the other day, “Teachers Are Breaking” by Jessica Lifshitz, all of us should share our anecdotes… the trials, internal struggles, and tribulations… to make it through this emergency.

Together, we are stronger!

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I have been accused of being a little too emotional and I should not “feed into the negativity,” as one reader complained in reaction to one of my blogs. However, according to this article by Christina Cipriano and Marc Brackett, “emotions drive effective teaching and learning, the decisions educators make, classroom and school climate, and educator well-being.”

“At the end of March, our team at the Yale Center for Emotional Intelligence, along with our colleagues at the Collaborative for Social Emotional and Academic Learning, known as CASEL, launched a survey to unpack the emotional lives of teachers during the COVID-19 crisis.”

“In the span of just three days, over 5,000 U.S. teachers responded to the survey. We asked them to describe, in their own words, the three most frequent emotions they felt each day.”

“The five most-mentioned feelings among all teachers were: anxious, fearful, worried, overwhelmed and sad. Anxiety, by far, was the most frequently mentioned emotion.”

Navigating Uncertain Times: How Schools Can Cope With Coronavirus

Almost in unison, the strategies that seem to be echoed most often by medical and mental health professionals, educators on the front line, and even technology specialists, are outlined by this “wellness map of to-do’s!”

  1. Don’t obsess. Calm yourself. Set priorities.
  2. Connect and communicate often with your family members and your students.
  3. Set and maintain boundaries.
  4. Practice mindfulness.
  5. Take the necessary steps to maintain your own physical and mental health!

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Avoiding Becoming Overwhelmed

As a retiree, I “only” lost the spring season of my community youth orchestra to this crisis. In my position as state chair of the PMEA Council Teacher Training, Recruitment, and Retention (PMEA Council TTRR), I tried to soothe the “hysteria” of many of my still-working friends and colleagues who were grappling with the instantaneous roll-out of distance learning. After researching online music education resources, we were able to place countless links on the PMEA Council TTRR website (here). After 7+ weeks, one of our “omnibus Google Docs” has grown to 15+ pages and more than 225 separate sources of virtual, remote, and alternative music learning media and methods.

computer-768608_1920_free-photosFor some, this has made matters worse… an “overload of abundance!” The multitude of venues and opportunities (too many unexplored “new technologies” for many of us baby-boomers!) included information about virtual ensembles, YouTube libraries, music games, lessons plans and platforms for synchronous and asynchronous e-learning, video-conferencing techniques, hardware and software reviews, etc.

Take a deep breath! Focus! Prioritize your goals. What are you trying to accomplish? Don’t try to consume all of the available resources “out there,” nor use every application or online lesson that you find on Facebook groups like https://www.facebook.com/groups/mecol/. What was it my mother used to say at the dinner table? “Sip and chew slowly… don’t gulp!” Take away what might help your situation, but approach anything brand new in moderation!

online-5059831_1920_TumisuGo ahead and sign-up for a webinar or planned learning community meeting or two. Many professional development workshops are provided with “no extra fees” right now, like the NAfME library here, the aforementioned Facebook group and others, and if you already have a membership in PMEA, this website.

BUT… plan to take away ONLY one or two new “teaching tools” from each session… maybe consider trying-out one new app or lesson idea every other week?

As if to anticipate our needs, more than a year ago, Elena Aguilar published the in-depth piece “How to Coach the Overwhelmed Teacher” in Education Week blog, summarizing excellent stress-reduction treatments. (Share these if you think they will help you or some else! Read the entire article for more detail!)

desperate-5011953_1920_Peggy_MarcoFive tips for coaching overwhelm:

  1. Describe it.
  2. Recall previous experiences.
  3. Identify one tiny next step.
  4. Listen.
  5. Plan for action.

“When coaching someone experiencing strong emotions, it’s important to know the signs and indicators of depression and anxiety disorders. Emotions can turn into moods, and if moods hang around long enough, they may become depression or an anxiety disorder. People who feel overwhelmed a great deal may be experiencing depression, whereas those who are ‘stressed’ a lot may be experiencing anxiety. This resource, AppD Depression_Anxiety.pdf, can be offered to your coachees or used to consider whether someone may need professional help.”

“When coaching any strong emotion, it’s useful to remember that emotions can be guides to self-understanding. They are a normal part of being a human being, and strong emotions show up to get us to pay attention to what’s going on. We can welcome strong emotions—in ourselves and in our coachees—and explore them to gain insight into ourselves and humans and educators.” — Elena Aguilar

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Making Connections

Your loved-ones and friends probably need you now more than ever!

And, a myriad of research supports the assertion that social connections significantly improve our own physical and mental health and emotional well-being, such as published by the “Center of Compassion & Altruism Research & Education” of the Stanford Medical School:

“Strong social connection leads to a 50% increased chance of longevity, strengthens your immune system (research by Steve Cole shows that genes impacted by loneliness also code for immune function and inflammation), helps you recover from disease faster, [and] may even lengthen your life!”

“People who feel more connected to others have lower levels of anxiety and depression. Moreover, studies show they also have higher self-esteem, greater empathy for others, are more trusting and cooperative and, as a consequence, others are more open to trusting and cooperating with them. In other words, social connectedness generates a positive feedback loop of social, emotional and physical well-being.” — Dr. Emma Seppala

There’s even evidence that “human touch” and close connections with other people increase our body’s levels of the beneficial hormones serotonin and cortisol.

Just more common sense? Right? Probably!

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The first thing I did during that initial announcement of school/activity closures was to reach-out to my “musical kids.” Many music directors told me they quickly sponsored a Zoom/Google Hangout meeting of their ensemble members, mostly just to check-in with their players or singers and get everyone “on board” for future online interactions.

Perhaps COVID-19 has made me a better “citizen,” too. Much more frequently, I now call or text a friend, colleague, volunteer co-worker, or neighbor to see how they are doing. It’s terrible to admit that it took a world disaster to improve my interpersonal communications skills!

Finally, here’s a good “recap.” In spite of the need for social distancing, these examples of “safe connections” are suggested by Jennifer Wickham from The Mayo Clinic:

  • Use electronics to stay in contact with friends, neighbors and loved ones. This could include using video-conference programs, making voice calls instead of sending texts, or talking with a neighbor through windows while maintaining a safe distance.
  • Spend quality time with the people you live with, such as playing board games or completing an indoor project.
  • Make a family meal or dessert recipe that reminds you of friends or family you are unable to visit, and then call them to tell them about it. This way, you get an experience of internal and external connection.
  • Write in a journal about your experiences during this time of social distancing. Not only will this help you sort out what you are thinking and feeling, but also it can be shared going forward as a way for future generations to connect with the past.

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Setting Boundaries

Something else I admit to NOT doing!

“Going Google,” “exploring e-learning,” or “doing digital” –  it is easy to get carried away and not notice you just spent 12 hours in-a-row of “screen time” participating in online meetings or creating new remote learning opportunities for your music students. Exactly when are your classroom and office hours? You are likely pushing yourself too hard, even in your pajamas! This insane pace will only promote other health concerns!

The foresight of Elisa Janson Jones was evident for writing this in her blog “7 Self-Care Strategies to Prevent Burnout” back in September 2018 before the pandemic:

bulletin-board-3233653_1920_geralt“It’s hard to create a work-life balance when life is filled with work. Teachers are known for working long hours off-the-clock for no additional compensation. This is even more prevalent in music education. We add performances, competitions, musicals, individual lessons, fundraising, data entry, and even music composition and arranging to our task list.”

“We may find pride in saying we worked 60 hours this week, flaunting to our friends that we got to school in the dark and left in the dark. Perhaps we find self-importance in their pity and admiration.”

“However, to thrive in our profession, we must remember that teaching music is our career, not our entire life. Hobbies, families, volunteering, and other ways we contribute to our communities and our homes are also aspects of who we are.”

“Setting clear boundaries between when we are working for our paycheck and when we are working for ourselves helps us carve out space where we offer ourselves time to be free of obligations and burdens of our career. Whether it’s a few hours per day, a full day per week, or both, setting strict boundaries for when you’re on-the-clock and when you’re off is essential.” — Elisa Janson Jones

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Mindfulness and “Living” in the Present

Another concept that Elisa Janson Jones covered in her Smartmusic blog: mindfulness.

Now is the time for a little nonjudgmental “free reflection,” or what the psychologists call the best practice of “mindfulness” – a focus with full attention on your thoughts, feelings, and sensations “in the moment.” I think the “Teaching with Orff” website really nailed it in the article “7 Self Care Tips for Quarantined Music Teachers.”  Read co-author Zoe Kumagai’s examples of affirmations: “How do I want to feel today?”

  • I allow myself time and space to reflect.
  • My mind is aware of the present.
  • My heart feels compassionate and is full of love.
  • My mind is stimulated by books, stories, art, scholarly articles, music that inspire me to be my best self.
  • I maintain boundaries with technology and intake of the news.
  • My body is free to dance.
  • My voice is clear to sing, laugh and converse authentically.

According to this Harvard Medical HelpGuide, the habits and techniques of mindfulness can improve well-being, physical health, and mental health:

“There is more than one way to practice mindfulness, but the goal of any mindfulness technique is to achieve a state of alert, focused relaxation by deliberately paying attention to thoughts and sensations without judgment… Allow thoughts to come and go without judgment and return to your focus on breath or mantra.” — HelpGuide

Band director, best-selling author, and acclaimed clinician Lesley Moffat devoted an entire chapter to mindfulness in her book I Love My Job But It’s Killing Me. You know what they say, “What’s good for the goose is good for the gander.” After learning the techniques for herself, she adopted mindfulness practice at the beginning of each band rehearsal for her students, a 4-5 minute routine of guided breathing and relaxation exercises leading up to the daily warmup chorale.

 

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I love the symbolism in her “snow globe” analogy:

“Just like a snow globe that’s been shaken up, it takes time for your mind and body to settle down. If you try to get the snow globe to settle down while you’re still holding it and carrying on with your regular activities, the snow may fall slower, but it won’t completely stop and allow you to see the objects in the snow globe. You must allow it to be completely still long enough for the water to stop swirling and the glitter to follow the pull of gravity and settle on the bottom. It only takes a matter of minutes until it settles, revealing the magical scene inside, and the very glitter that was covering up the view when it was moving around has become a lovely blanket of snow that grounds the scene in the snow globe. But without a few minutes of stillness, it is impossible for it to become completely settled. So it goes with a mindfulness practice. Your mind and body needs time to go from hyper-speed to a pace that serves you well, a place where you have space to think – and space to not think. That begins by bringing stillness to your body and to your mind. Easy to say – hard to do… until you practice it every day and it becomes habit.” Lesley Moffat

Love the Job, Loss the StressHer book should be required reading for all music teachers, even retirees who want to remain active in the profession. (Read my previous review here.) It serves as a true treasure-house of practical applications for de-stressing and re-centering your life. Her “mPower Method of Meals, Movement, Music, and Mindfulness” may be the solution to improving your situation.

FYI, her next book, Love the Job, Lose the Stress, is on the way. You can request an advance e-copy here.

 

“Do as I Say… Don’t Do as I Do!”

The worst part of this? We seldom take our own advice. Hey teacher, “heal thyself,” and “practice what you preach.” Taking care of our children or elderly relatives, we are probably the last to comply with the tenets of our own sermons on health and wellness.

Lesley Moffat also devoted a chapter in her book to the airline safety bulletin “Put On Your Own Oxygen Mask First.” You cannot take care of someone else (your family members or your music students) unless you first take care of yourself!

salad-374173_1920_stevepbMake self-care PRIORITY ONE for YOU! I know, you have heard all of these before:

  • Eat a balanced diet.
  • Hydrate.
  • Get enough sleep.
  • Exercise daily.
  • “Flex your brain.”

The latter “exercising your mind” is referenced in the Teaching with Orff website, and is a frequent emphasis on my blog-site (with examples here, here, and here). Pursue your own avenues of creative self-expression, and grow and learn something new every day!

According to charitable organization Waterford.org, the definition of “self-care” is “any action that you use to improve your health and well-being.” They cite extensive research from the National Institute of Mental Illness (NAMI), corroborating the statement that there are six elements to self-care:

  • Physical
  • Psychological
  • Emotional
  • Spiritual
  • Social
  • Professional

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And, as explained in the article “Why Teacher Self-Care Matters, and How to Practice Self-Care in Your School,” self-care is not about selfishness.

“Self-care is an important component of a teacher’s mental health, but there are misconceptions about what it is. It’s common for educators to dismiss the self-care movement as ‘selfish’ or ‘superficial.’ But for teachers, self-care is so much more than breakfast in bed or treating yourself to a spa day. It’s about taking care of your health so that you’re prepared to be the best teacher you can be for yourself and your students.”

Waterford.org

These endorsements probably represent just “the tip of the iceberg!” Peruse all of the resources listed below. In addition, perhaps we should take a close look at Alex Wiggin’s ASCD article,  “A Brave New World: A Teacher’s Take on Surviving Distance Learning” (Educational Leadership, Summer 2020), considering the adoption of these four lessons learned from the past four months:

  1. Relying on a team reduces work and stress.
  2. Connecting with students boosts morale.
  3. Learning new technology isn’t so bad.
  4. Model being a life-long learner

I predict that the hardest part, coming to the end of May and the completion of our first-ever “virtual spring semester,” is coming to grips with our “fear of the unknown!” At the date of this writing, no one really knows when “we” are going back to “in person” schools, how we will resume large group music instruction like band, choir, or orchestra rehearsals, and what will the “new normal” look like to successfully “move on!”

Summer break is just around the corner… a good time to stop and reflect! And yes, we will make it through this.

Please stay safe! PKF

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References

 

© 2020 Paul K. Fox

 

Photo credits (in order)

From Pixabay.com

 

Now What?

Guest blog-post by Colonel (Retired) Thomas H. Palmatier

 

 

Originally printed in the School Band and Orchestra (SB&O) Digital Magazine, June 2019. Reprinted with permission. All rights reserved. http://digitaleditiononline.com/publication/?i=593349#{%22issue_id%22:593349,%22page%22:26}

This was also featured in the August 2019 edition of the PMEA Retired Member Network eNEWS, archived at https://www.pmea.net/retired-member-network-enews-archive/.

Motor City Band Festival Palmatier

At some point, every band or orchestra director will either retire or move to another career. While there is much emphasis on mentorship and other ways to assist new directors, there are almost no programs to help us with the potential a more difficult transition. The U.S. Army has a mandatory program for anyone leaving the service to prepare them for the next phase of their life. Even without assistance, leaving a job that you love is tough for everyone. I want to share some lessons that I learned in the research I’ve done into this issue.

Pershing's OwnIn my case, I had over 37 years where I had established an identity as a music director and as a soldier. Prior to retirement from the army, I was the senior music director in the U.S. Armed Forces and was on speed dial of many officials in the department of defense, the Congress, and of course, the media. I received 500 to 600 emails daily from all over the world. By the way, I also was leader and commander of the US Army Band “Pershing‘s Own,” one of the largest (and busiest) military music units in the world. Then, one day I was no longer in the army, my phone wasn’t ringing constantly, the email stopped, and my schedule was mostly free. Sounds great, right? As a band or orchestra director, you were probably the most well-known and well liked person in your community. You have students, parents, and administrators who rely on you. And then suddenly, you are not that person any longer. For each of us there are emotional/psychological, social/family, and financial impacts of this transition.

MotorCityFestival Palmatier

The identity that you have developed over the years is now essentially gone. I was fortunate to have a colleague warm me up that about six months after retiring, I would hit a wall of depression, and he was so right. Because I have been warned about it, I was able to act with my health care provider.  Now, imagine if upon your transition, you are now spending more time with your spouse/partner then you would ever have before but then find yourself unhappy. Studied show increased divorce rates soon after retirement or a career transition because people make the mistake and assumption that their Brett_Favre_Super_Bowl_50depression is related to spending time with their spouse.

Brett Favre reportedly said when ending his first retirement from pro football that “the one thing about having nothing to do is that it doesn’t take long to do it.” To overcome boredom (and depression), it’s important that you know how you see yourself now and how you want others to see you. For many years, your identity was band/orchestra director. What’s your identity going to be now?

The impact on your social relationships can be equally challenging. Most of us develop the circle of friends in the music and education communities. When you are no longer in “the biz,” who will your friends be now? What will you talk about besides the awesome halftime show that you are no longer writing? This all goes back to who you are now, not who you used to be.

MidWest Clinic Palmatier

The financial impacts of retirement or transition are unique to every individual. However, if you intended to now be self-employed, be serious about it. Create a limited liability company (LLC). Most states let you do it online and it usually cost no more than $100. Keep meticulous records and don’t mess with the IRS. Done right, you can legally deduct lots of things as business expenses. Remember, you don’t have a music library anymore so you will be buying lots of scores (don’t be one of those folks whose library is full of illegal photocopies!).

If you’re going to follow the self-employed path, be aware of that self marketing, maintaining a website (see mine at ThomasPalmatier.com), and bookkeeping take a lot of time.

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There is one terrific way to stay relevant in our profession – being a mentor. I encourage you to read my article in the August 2018 issue of SBO Digital Magazine called “Be a Mentor – Get a Mentor.”

Here are my top five takeaways for those approaching retirement or a career transition:

  • Start preparing as far in advance as possible.
  • Be prepared for the inevitable challenges. If you were unhappy or depressed, get help!
  • You get to define yourself now.
  • Stay relevant – be a mentor.
  • Enjoy it!

 

 

Col. Thomas H. Palmatier
Colonel Palmatier served as guest conductor of the 2017 PA Intercollegiate Band Festival at Grove City College in PA

Colonel (retired) Thomas H. Palmatier is the former leader and commander of the U.S. Army Band “Pershing‘s Own” and commander and conductor of the United States Army Field Band. He holds degrees in music education from the Crane School of Music (State University of New York at Potsdam) and Truman State University, as well as a Master if Strategic Studies degree from the US Army War College. He is an active clinician, adjudicator, and guest conductor of concert bands, orchestras, British-style brass bands, jazz ensembles, and marching bands. He is a Conn-Selmer clinician and a member of the American Bandmasters Association.

© 2019 Paul K. Fox

Care of Music Teachers

Something New is a-Coming

You cry and you scream and you stomp your feet and you shout. You say, “You know what? I’m giving up, I don’t care.” And then you go to bed and you wake up and it’s a brand new day, and you pick yourself back up again.Nicole Scherzinger

Wellness seeks more than the absence of illness; it searches for new levels of excellence. Beyond any disease-free neutral point, wellness dedicates its efforts to our total well-being – in body, mind, and spirit. Greg Anderson

 

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What is that saying? “When you point at someone, there are three fingers pointing back at you.” Or if you prefer the biblical reference (Jesus), “Don’t focus on the speck in your brother’s eye while ignoring the log in your own eye.”

Increasingly common, I find that our colleagues in music education do not model habits of good health and work/personal life balance. All fingers point at both my wife and I, as when we were at the pinnacle of our full-time careers (prior to retiring in 2013), teaching strings grades 3-12 in multiple buildings, preparing for concerts and festivals, designing curriculum, producing musicals, running marching bands, etc. often felt like a “runaway train ride” — a stressful 24/7 schedule with the two of us squeezing in time to meet for dinner in between our after-school rehearsals, and later “falling into bed” to snatch 5-6 hours of sleep, three to four days per week, ten months a year.

That said, I “see” little research, pre-service, in-service, post-service training, or even online dialogue about the wellness problems associated with our profession:

  • Overwhelming workload, long hours, and challenging classroom situations
  • Inconsistent hydration and consumption of a balanced diet
  • Irregular amounts of daily aerobic physical exercise
  • Insufficient quantities (length, depth, and frequency) of rest and sleep
  • Infrequent use of sick days or vacations as needed for restorative health
  • Misuse of the voice at work
  • 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 the job)
  • Lack of time to explore hobbies, interests, and socialization with family, friends, and loved ones

With the simplistic title of “Care,” blogs archived within the new section of this blog-site here will dive into these issues, remedies towards fostering a better “life balance,” and suggestions for the development of a self-care plan. Quoting from the timely article in the June 2019 issue of NAfME Music Educators Journal, “Health and Wellness for In-Service and Future Music Teachers” by Christa Kuebel, “Those in our profession need to increase awareness of the prevalence of stress and mental health concerns in music education.” We need to address methods for reducing job-related depression, anxiety, stress, loneliness, feelings of impotency, and “burnout,” which can lead to negative student outcomes, lowered professional standards, absenteeism, illness, and teacher attrition.

 

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Definitions of Wellness

A state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity. — The World Health Organization

A conscious, self-directed and evolving process of achieving full potential. — The National Wellness Institute

According to the Student Health and Counseling Services of the University of California, Davis Campus, “wellness” is an active process of becoming aware of and making choices toward a healthy and fulfilling life. Wellness is more than being free from illness; it is a dynamic process of change and growth.”

8 dimensions of wellness

Further elaboration of their eight dimensions of wellness is provided here:

  • Occupational
  • Emotional
  • Spiritual
  • Environmental
  • Financial
  • Physical
  • Social
  • Intellectual

They conclude: “Each dimension of wellness is interrelated with another. Each dimension is equally vital in the pursuit of optimum health. One can reach an optimal level of wellness by understanding how to maintain and optimize each of the dimensions of wellness.”

 

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It’s Time to Bring on the “Experts”

Even though I would have told you “I am loving every moment of it” during my 35+-year career in music education, I would be the last person anyone should turn to for helpful advice on self-care. I cannot say I ever “practiced what I preached” lectured to my music students on taking care of themselves physically, mentally, emotionally, and socially. So, for this forum, we will bring in leading authorities and even a few “frontier blazers” who have agreed to share new ideas in alleviating “the problem,” so well defined in the MEJ article by Christa Kuebel:

Music education has been shown to be a field in which stress and burnout are common. We must address this difficult realization in order to make changes for the health and success of our current and future teachers. Our concert seasons will continue to come and go, and our responsibilities will not decrease in number, but taking time to consider how to take care of ourselves may allow us to fulfill our responsibilities in safe and effective ways throughout our entire careers.

“Health and Wellness for In-Service and Future Music Teachers” by Christa Kuebel

 

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Coming Soon…

Already, we have found a wealth of people who have perspectives and “prescriptions” that may help. We are anticipating future submissions from (or reviews of) the following self-care advisors:

  • Aforementioned MEJ article, teacher self-care assessment, and excellent bibliography by Christa Kuebel
  • Contributions by Lesley Moffat including her book I Love My Job, But It’s Killing Me and details about her Band Directors Boot Camp, “Music Teacher Mojo Meter,” and her website “Building Better Band Programs Without Burning Out”
  • Recommended by NAfME member Jennifer Dennett, the book Exhausted – Why Teachers Are So Tired and What They Can Do About It by Paul Murphy, who also has an extensive website and other books on “teacher habits”
  • Future wellness research and writings by Theresa Ducassoux, who has been accepted into the Google Innovator Academy, a program for teachers to work on tackling challenges in education
  • Survey of “prioritizing teacher self-care” articles posted by Edutopia
  • Other online sources

 

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This is Where YOU Can Help!

If you find something interesting, please comment on it at this forum, or send an email to paulkfox.usc@gmail.com.

PKF

 

Photo credits (in order) from Pixabay.com

 

© 2019 Paul K. Fox

Unconditional Love (Dogs!)

Pets + Retirees… They Go Together!

dog-2729805_1280_gdjHappy Valentine’s Day to all of my readers. I could not think of a better way to “celebrate” our appreciation of “heart-day” with reflections on what our pets bring us… adulation, affection, attachment, companionship, devotion, enjoyment, good will, involvement, passion, stimulation, tenderness, understanding…

“The power of love!” They say that all you have to do is look at the face of a sleeping baby, or cuddle up next to a puppy or kitten, and it will slow down your respiration rate, lower your blood pressure, reduce cholesterol and triglycerides in your blood, and increase in your body the levels of serotonin and dopamine, two neurochemicals that play big roles in the promoting feelings of calm and well-being.

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From personal experience, having two of the most adorable and loving dogs… If you’re contemplating retirement and you have never owned a pet, let me be the first to tell you:

“Pets can change your life.”

I invite you to peruse several other blogs I’ve written on this subject:

If you are almost ready to retire, or you’re going through your first couple years of your post-employment “internship,” there’s a good chance that psychologically it would be good for you to “get out of Dodge” as you adjust to your new status. This might be a good time for you to take a cruise, tour Europe, go ice fishing up north, or plan a long road trip out west. Pack up everything and takeoff. Celebrate all those years that you put your nose to the grind stone.

But eventually, you may want to come back “to nest,” and “taste” a little transitioning into things that seem to go well together, e.g. small doses of (human) babysitting, grandparent/child interaction, and/or rescuing a pet. Becoming a homebody may also suggest the consideration of planning small or large renovation projects: fix up your garden or backyard, design your ideal kitchen, remodel the bathrooms, do a garage remake, downsize and de-clutter, etc. After the first several years of simply resting and exploring the options of your self-reinvention, NOW might be the perfect moment to add a furry friend to your family!

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Why get a pet?

Goodnet (“Gateway to Doing Good”) summarizes nine reasons you should adopt a pet:

  1. Pets have their perks when it comes to your health. (More on that later.)
  2. A pet will love you unconditionally. (Thus the title of this blog!)
  3. Adopting a pet is easy on your wallet. (Pet rescue from a shelter is less expensive.)
  4. Adopting a pet means saving a life. (Millions of animals are euthanized per year.)
  5. By adopting a pet, you’re giving an animal a second chance. (Another go at life!)
  6. Pets keep you active. (Dog walking provides owner aerobic exercise.)
  7. Pets bring joy and fulfillment. (Pet care enhances a sense of purpose for retirees.)
  8. dog-3243734_1920_kandykandooPets boost your social life. (Research indicates pets decrease social isolation.)
  9. Besides, how could you possibly resist this face?

 

Medical benefits including psychological health

There’s an avalanche of online research that backs up claims that pet ownership is actually “good for you!”

Pet owners know how much their furry friend improves their quality of life. But it’s not all about unconditional love—although that actually provides a wellness boost, too. On an emotional level, owning a pet can decrease depression, stress and anxiety; health-wise, it can lower your blood pressure, improve your immunity, and even decrease your risk of heart attack and stroke.

— Alexandra Gekas

 

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Here are my “top dozen” reasons and resources to peruse:

  1. Having a pet decreases stress: Promises Treatment Centers
  2. Caring for a pet lowers your blood pressure: WebMD
  3. Owning a dog reduces cholesterol and triglyceride levels: Harvard
  4. Pets keep you fit and active: Gerontologist
  5. Daily dog walking helps you to lose weight: Healthy People
  6. Owning a dog can help detect, treat, and manage disease and injuries: HuffPost
  7. Pet therapy eases pain management and reduces anxiety: Loyola University
  8. Pets may reduce doctor’s visits: American Psychological Association PsycNet
  9. Having a dog may make you (at least feel) safer: LifeHack
  10. Pets help you build friendships and find social support: Harvard
  11. Dog owners are less prone to depression: GrandParents.com
  12. Pet ownership adds meaning and purpose: BestFriends

 

Believe it or not, pets can be the best medicine, especially when a person is dealing with chronic pain such as migraines or arthritis. Just like Valium, it reduces anxiety. The less anxiety, the less pain…

People who have pets are less harried; there’s more laughter in their life. When you come home, it’s like you’re George Clooney. You’re a star. This is a primary reason pets are used in various forms of therapy.

If you have a dog around, your blood pressure is lower. A lot of it goes back to reducing stress: You might lose your job, your house, your 401(k)—but you’ll never lose the unconditional love of your pet.

— Dr. Marty Becker, DVM, veterinary consultant for Good Morning America and author of the book Your Dog: The Owner’s Manual.

 

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Increasing your regular habits of exercise

The experts say that physical activity promotes flexibility, muscle strength, stamina, and balance, and helps us to remain mobile into our 70s and 80s. Caring for a pet may help! For example, studies from the National Center for Biotechnology of the U.S. National Library of Medicine (like this one) indicate that older adults who walked dogs with frequent moderate to vigorous exercise are associated with lower body mass index and faced fewer limitations to their daily living activities.

Having trouble sticking to an exercise program? Research shows that dogs are actually Nature’s perfect personal trainers—loyal, hardworking, energetic and enthusiastic. And, unlike your friends, who may skip an exercise session because of appointments, extra chores or bad weather, dogs never give you an excuse to forego exercising.

In 2008, the U.S. Department of Labor reported that only 16 percent of Americans ages 15 and older exercised at all on an average day! This is where your canine personal trainer can help.

—Dawn Marcus

walking-2797219_1280_mohamed_hassanHow much exercise is enough? Well, according to the World Health Organization, the “best practices” of a good health and wellness program includes:

  • 60 minutes of moderate to vigorous activity daily for children 5 to 17 years old
  • 30 minutes of moderate-intensity exercise five days per week for adults 18 to 65 years old, plus strengthening exercises two days per week
  • 30 minutes of moderate-intensity exercise five days per week, with modifications as needed in seniors over 65 years old, plus flexibility and balance exercises.

The good news? From Bark, “Researchers at the University of Western Australia found that seven in every 10 adult dog owners achieved 150 minutes of physical exercise per week, compared with only four in every 10 non-owners.” We already know that grabbing that leash, whistling for the pup, going for a brisk walk, and getting out to see what’s going on in your neighborhood, may help to reduce stress, depression, lethargy, the risks of obesity, and many other medical problems.

 

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The all-essential quest for “mattering” and “feeling needed”

In the past blog “Retiree Concepts,” I mentioned the book, Revitalizing Retirement: Reshaping Your Identity, Relationships, and Purpose by Nancy Schlossberg (definitely an excellent buy), and reviewed the issues of “marginality” (bad) and “mattering” (good). The essential question is worth repeating here: “Do you feel “needed” and that you “make a difference” to others?”

Caring for a pet does a great job of fulfilling our need to find in our retired lives the “purpose, community, and structure” referred to Ernie Zelinski in his book, How to Retire Happy, Wild and Free.

As we grow older—especially after we retire—it can be difficult to find structure and meaning day in and day out. Dogs take care of that.

— Kristen Sturt

They force people to continue to do things. So, even if you’re not feeling well emotionally or physically, the dog doesn’t care. I mean, they care, but they still want you to feed them and take them for a walk.”

— Kristi Littrell, Adoption Manager at Best Friends Animal Society in Utah

At Walter Reed Army Medical Center, they’re using dogs to help soldiers dealing with post-traumatic stress disorder. They’re finding the guys who have a pet are able to re-enter society a little bit easier. They’re showing a decreased suicide rate, one of the biggest health threats [veterans] face. These guys who have a pet have someone they’re responsible for, someone who cares about them. And they don’t have to explain what they’ve been through.

— Dr. Katy Nelson, associate emergency veterinarian at the VCA Alexandria Animal Hospital in Alexandria, Virginia

 

It’s not only about the tangibles – physical, medical, mental

It’s simple… every day, my pooches make me feel good!

Oh, we have all witnessed the “life-changing power of pets” (Psychology Today) and the tremendous social bond partnering a dog (or cat) with a human. We agree, “Pet owners have big hearts and bestow good feelings on both animals and people. Having a pet does not replace a human social network, but rather enhances and enlarges it. Cats, dogs, birds—and pets of all species, shapes, and sizes—bring wellness.”

our two pups 051216 - 1On personal observation, I can attest that walking my dogs in the neighborhood can be one of the most contemplative (almost meditative) experiences of the day. I commune with nature, let my imagination wander (dream “wide-awake”), notice things I have never before stopped to see, hear, or smell, and reflect on my life goals. I find the “pause” in my daily routine (or should I say “paws”) makes me feel refreshed, thoughtful, more calm, tolerant, and patient while at the same time more alert and focused, and always leaves me in a better mood.

Dr. John V. DiAscenzo, my talented friend and PMEA music education colleague with great background in research, would now demand of me, “Show me the specific studies that support your claim that walking dogs make people feel happy!” Got it! I found numerous references, including this article from the National Institutes of Health.

 

You can’t buy this kind of shared love… a snapshot

  • No matter how good or bad my day is, the moment of my return to home, stepping into “puppy heaven,” Gracie and Brewster rushing up in full gallop to lick (kiss) and welcome me, jumping up as if to say, “Oh, we’re so glad he’s back!”
  • The vigorous wagging of her tail and the “happy dance” Gracie does when I reach for her favorite bone
  • The “nesting” impulse of Brewster as he paws his towel on top of our bed, just before he curls up in a small ball, leaning into the small of my back (giving me great lumbar support) and falling asleep
  • Gracie pushing Brewster out of the way when jockeying position to receive pats on the head from a visitor
  • canine club 2Expert cuddlier Brewster flipping on his back so you rub his tummy, and when you are distracted, gently pawing at you begging you not to stop
  • Gracie’s “happy barks” and squeals of excitement when mommy brings in the supper dish
  • Gracie jumping up onto the extra desk chair to watch daddy type on his computer (we even had to buy her own chair)
  • Brewster winning a contest for the most puppy-pushups (up/sit/down) in dog (people) training classes
  • Having totally original “dog-o-nalities” and never failing to amaze me every day, being awakened by them at 6 a.m.
  • But, after going out, all three of us climbing into the La-Z-Boy® combo recliners and falling back to sleep, Gracie between my legs with her chin on my ankle, and Brewster on my left shoulder like a violin shoulder pad

 

Lowering the numbers of neglected pets in overcrowded sanctuaries

Finally, although perhaps not the most significant rationale for a retiree to go rescue a pet, these are estimated animal shelter statistics from the ASPCA and the American Pet Products Association (source):

  • Approximately 6.5 million companion animals enter U.S. animal shelters nationwide every year. Of those, approximately 3.3 million are dogs and 3.2 million are cats.
  • Each year, approximately 1.5 million shelter animals are euthanized (670,000 dogs and 860,000 cats).
  • pit-bull-2047469_1920_rescuewarriorApproximately 3.2 million shelter animals are adopted each year (1.6 million dogs and 1.6 million cats).
  • About 710,000 animals who enter shelters as strays are returned to their owners. Of those, 620,000 are dogs and only 90,000 are cats.
  • It’s estimated that 78 million dogs and 85.8 million cats are owned in the United States. Approximately 44% of all households in the United States have a dog, and 35% have a cat.
  • According to the APPA, these are the most common sources from which primary methods cats and dogs are obtained as pets:

appa stats

LiveScience posted “A Blueprint for Ending the Euthanasia of Healthy Animals.”

Do you have Kleenex handy? Read “10 Shelter Stories That Will Make you Smile.”

Simply put, if you have it in you to consider pet adoption, your action will probably save the life of a sheltered animal and give it (and you) a second chance!

 

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Additional resources

Do you need more research? Be sure to visit the final link in the bulleted list below, which also has an exhaustive bibliography worth viewing.

 

CODA: The “‘last words” as a recap and a final website for you to check out:

Studies have shown that owning a pet can be physically and mentally beneficial for people of all ages. In the case of senior citizens, just 15 minutes bonding with an animal sets off a chemical chain reaction in the brain, lowering levels of the fight-or-flight hormone, cortisol, and increasing production of the feel-good hormone serotonin. The result: heart rate, blood pressure and stress levels immediately drop. Over the long term, pet and human interactions can lower cholesterol levels, fight depression and may even help protect against heart disease and stroke.

— Seniors and Pets

But, you knew all about this, right? So, what are you waiting for?

For me, I gotta go… and take Gracie and Brewster out for another walk!

Have a Happy PET Valentine’s Day!

PKF

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© 2019 Paul K. Fox

 

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Besides the numerous pictures of Gracie and Brewster, photo credits in order from Pixabay.com: “puppies” by kko699, “dog” by GDJ, “people” by Herney, “animals” by Gellinger, “dog” by kandykandoo, “dog” by maja7777, “walking” by mohamed_hassan, “dog” by haidi2002, “pit-bull” by RescueWarrior, “dog” by groesswang, “kitten” by creades, “pretty-girl” by TerriC, and “dog” by Leunert,