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Examine your Thoughts

Who Are You, Really? 12 Prompts to Create Self-Awareness

Thoughts That Build Resilience

Weekly Time Blocking Planner

Boundary Setting Cheat-Sheets

Understanding Imposter Syndrome

Connect with the hosts:

Madel Mazzella:

Instagram: ⁠@madelmazzella

TikTok: ⁠@madelmazzella⁠

Website: madelmazzella.com

Kaitlyn Rapai:

Instagram: @the_teacher_burnout_coach

TikTok: ⁠@kaitlyn_rapai_coaching⁠

Website: ⁠kaitlynrapai.com⁠

Exaggerating ideas and thoughts to express how we feel is part of our culture. Sentences such as “Life is so hard” or “I have the hardest job in the world” are expressed often without giving them a second thought. What we may not realize is that those seemingly harmless utterances can have us down-spiral into a web of negativity.

When we think the same thoughts repeatedly, and then verbalize them, the truer they seem to us, and the more evidence we find to continue believing them. Embellishing these thoughts– by adding great adjectives to a story, speculation, etc. around it– can heighten the feeling we experience, thus creating a loop of misery.

This is perfectly fine to do if you’re the type of person that needs to verbally process your feelings, or “think out loud”. We do, however, need to keep in mind only the facts of the situation and have the awareness that at any point we want we can decide to shift into thoughts that do serve us.

Original Music by: Matthew Dotson

Cover Art by: Nate Rapai

[Disclaimer: Any views or opinions expressed in this podcast are those of the hosts and guests and do not necessarily represent the views or opinions of any educational institutions or organizations. This podcast is presented solely for educational and entertainment purposes. The hosts are not licensed therapists and their opinion does not substitute the advice of a physician or other qualified professional]

Free Guides:

Examine your Thoughts

Who Are You, Really? 12 Prompts to Create Self-Awareness

Thoughts That Build Resilience

Weekly Time Blocking Planner

Boundary Setting Cheat-Sheet

Understanding Imposter Syndrome

Connect with the hosts:

Madel Mazzella:

Instagram: ⁠@madelmazzella

TikTok: ⁠@madelmazzella⁠

Website: madelmazzella.com

Kaitlyn Rapai:

Instagram: @the_teacher_burnout_coach

TikTok: ⁠@kaitlyn_rapai_coaching⁠

Website: ⁠kaitlynrapai.com⁠

There is no manual on how to live our individual lives, but the one we create for ourselves based on what works for us. On today’s episode, the hosts discuss finding our own pace to slow-living in the summer months.

So many of us experience mixed feelings in the summer. There’s nothing we want more as teachers than to finally have our well-deserved time off when we’re in the middle of the school year trying our might to juggle all the demands. We dream about using that sweet leisure time to do all the things we say we don’t have time to do when school is in session. But, summer has finally settled in, and now many teachers struggle with having nothing to do, or wanting to do so much only to end up doing nothing – then beating themselves up for it.

The hosts suggest that in order to find our happy medium we need to have a flexible structure. First, we must establish our priority. What is your non-negotiable this summer? If relaxing is hard for you, journal about why and ask yourself questions regarding the meaning you’re assigning to doing nothing. If, on the contrary, you feel as though you’re wasting your time, schedule things to do during the day. It is proven that when you write down things you want to do the probability of completing them increases significantly. Set reminders on your phone to keep your attention focused on your priority.

Try different approaches during this precious time off to see what works. And, as always, give yourself grace when you fall short of hitting your mark, and celebrate each and every single accomplishment.

Original Music by: Matthew Dotson

Cover Art by: Nate Rapai

[Disclaimer: Any views or opinions expressed in this podcast are those of the hosts and guests and do not necessarily represent the views or opinions of any educational institutions or organizations. This podcast is presented solely for educational and entertainment purposes. The hosts are not licensed therapists and their opinion does not substitute the advice of a physician or other qualified professional]

Free Guides:

Examine your Thoughts

Who Are You, Really? 12 Prompts to Create Self-Awareness

Thoughts That Build Resilience

Weekly Time Blocking Planner

Boundary Setting Cheat-Sheets

Understanding Imposter Syndrome

Connect with the hosts:

Madel Mazzella:

Instagram: ⁠@madelmazzella

TikTok: ⁠@madelmazzella⁠

Website: madelmazzella.com

Kaitlyn Rapai:

Instagram: @the_teacher_burnout_coach

TikTok: ⁠@kaitlyn_rapai_coaching⁠

Website: ⁠kaitlynrapai.com⁠

It’s time to check in with ourselves to determine how we really feel about not working this summer. If you’ve ever been asked about the ‘working in the summer’ question by non teachers you’d know the type of feeling it elicits. If you’re the kind of person that says summers are for fun and relaxation without hesitation, that’s amazing! Many teachers struggle with the answer, however, and some love to explain how we really need the time off because the type of work we do is so mentally and physically draining.

If we really think about how we want to feel about not working in the summer we can align our answer to our values and be firm with it without having to offer explanations. We must remember that people will think what they want regardless of our answer. No amount of explaining will convince anyone who already made up their mind about teachers having their summers off.

It’s time for us to reframe our thoughts and think about the next few weeks as the time we pour into our well-being, learn to disconnect and not let our overachieving mentality make some of us think we’re lazy because we’re off.

It’s ok to not want to talk about school, difficult students, colleagues, administrators, and all the stressors we typically face during the school year. The thoughts we think will determine whether we feel pressured or guilty for not registering for a summer conference, workshop or webinar on how to start the new school year –when it’s only the beginning of July. The more we acknowledge how we truly feel, the more we’d realize how we’re not outcasts for wanting to disconnect.

Original Music by: Matthew Dotson

Cover Art by: Nate Rapai

[Disclaimer: Any views or opinions expressed in this podcast are those of the hosts and guests and do not necessarily represent the views or opinions of any educational institutions or organizations. This podcast is presented solely for educational and entertainment purposes. The hosts are not licensed therapists and their opinion does not substitute the advice of a physician or other qualified professional]

Free Guides:

Examine your Thoughts

Who Are You, Really? 12 Prompts to Create Self-Awareness

Thoughts That Build Resilience

Weekly Time Blocking Planner

Boundary Setting Cheat-Sheets

Understanding Imposter Syndrome

Connect with the hosts:

Madel Mazzella:

Instagram: ⁠@madelmazzella

TikTok: ⁠@madelmazzella⁠

Website: madelmazzella.com

Kaitlyn Rapai:

Instagram: @the_teacher_burnout_coach

TikTok: ⁠@kaitlyn_rapai_coaching⁠

Website: ⁠kaitlynrapai.com⁠

• This episode is an extension of the last two episodes regarding recharging for the summer and having an overwhelming amount of goals. So many teachers look forward to the summer to finally do the things we think we cannot do during the school year. Whether it is reading for pleasure, going for long walks in nature, working out, etc. Summers is where our dream to-do list gets done. But, our exhaustive to-do list can drive us into a slump when we think we finally have the time to relax, the list can wait.

• When we realize that our time, or lack thereof, during the school year and summer is all our perception (created by our thoughts) we can pivot into thinking thoughts that serve us.

• We have the freedom and autonomy to choose our thoughts, but having this choice is only possible when we pause to acknowledge the thoughts we’re actually thinking. Oftentimes, those thoughts are not our own. Instead, they are the results of many years of conditioning or thoughts that are passed down to us either by our family, friends, environment, society, etc. The moment we stop to examine the thoughts that are driving our actions we have the power to decide whether we want to keep them or not. We can ask ourselves, Are those thoughts serving us? How are these thoughts helping me achieve my goals? Do they add value or are they stressful and negative?

• In order to obtain the results we want this summer, we must practice a thought that empowers us to take action. Here’s an example from the hosts:

• • Goal: Working out consistently

  • Thought:

  • • Not helpful: I have all day. – This thought not only doesn’t have the energy to drive the action, it also allows for time to be wasted doing everything but working out.

    • Helpful: I get to do it. – This thought elicits the feeling of being grateful and appreciative of having more time, being physically able to move the body.

  • Result: There’s motivation and energy to workout first thing in the morning. Everything else on the list happens afterwards.

• Find the thoughts preventing you from doing what you want this summer. Change it to one that empowers you to jump into action. Practice it every day.

Original Music by: Matthew Dotson

Cover Art by: Nate Rapai

[Disclaimer: Any views or opinions expressed in this podcast are those of the hosts and guests and do not necessarily represent the views or opinions of any educational institutions or organizations. This podcast is presented solely for educational and entertainment purposes. The hosts are not licensed therapists and their opinion does not substitute the advice of a physician or other qualified professional]

Free Guides:

Examine your Thoughts

Who Are You, Really? 12 Prompts to Create Self-Awareness

Thoughts That Build Resilience

Weekly Time Blocking Planner

Boundary Setting Cheat-Sheets

Understanding Imposter Syndrome

Connect with the hosts:

Madel Mazzella:

Instagram: ⁠@madelmazzella

TikTok: ⁠@madelmazzella⁠

Website: madelmazzella.com

Kaitlyn Rapai:

Instagram: @the_teacher_burnout_coach

TikTok: ⁠@kaitlyn_rapai_coaching⁠

Website: ⁠kaitlynrapai.com⁠

• If you experience a lack of motivation when school’s out for the summer you’re not alone. So many of us experience action paralysis when we finally have the time to do the goals we’ve waited all year long to complete.

• Teachers, for the most part, are very much goal oriented and we live and thrive by having structure in our days. We have a responsibility to fulfill, whether we feel like it or not, and having to adhere to the school schedule, bells, deadlines, etc., ensures that things get done.

• That is the reason the number one strategy to tackle our to-do list in the summer is to give ourselves structure, beginning with rest first! Resting and recharging must be a priority during this time! We must reframe our mindset from thinking that our worth is attached to how productive we are on any given day.

• Our society views being busy as a sign of high status. If you’ve ever felt burned-out you know that viewpoint does not serve us.

• Begin with rest, then tackle one small goal at a time. Reward yourself whenever you cross something off your list (big or small). Celebrating, or acknowledging ourselves–even if the task seems small to us– trains our brain to think better thoughts.

• Remember, every action begins with a thought first. Begin your day setting your intention for the day: -

• • How would you like to feel?

  • What thoughts would you like to think on purpose?

  • What small tasks can you accomplish?

  • How will you rest and have fun?

  • How are you honoring your needs?

Original Music by: Matthew Dotson

Cover Art by: Nate Rapai

[Disclaimer: Any views or opinions expressed in this podcast are those of the hosts and guests and do not necessarily represent the views or opinions of any educational institutions or organizations. This podcast is presented solely for educational and entertainment purposes. The hosts are not licensed therapists and their opinion does not substitute the advice of a physician or other qualified professional]

Free Guides:

Examine your Thoughts

Who Are You, Really? 12 Prompts to Create Self-Awareness

Thoughts That Build Resilience

Weekly Time Blocking Planner

Boundary Setting Cheat-Sheets

Understanding Imposter Syndrome

Connect with the hosts:

Madel Mazzella:

Instagram: ⁠@madelmazzella

TikTok: ⁠@madelmazzella⁠

Website: madelmazzella.com

Kaitlyn Rapai:

Instagram: @the_teacher_burnout_coach

TikTok: ⁠@kaitlyn_rapai_coaching⁠

Website: ⁠kaitlynrapai.com⁠

• Many teachers feel like they are in a mental slump in the summers. We feel lazy, unmotivated, and sometimes even depressed. The lack of structure has us procrastinating and leaving things for later.

• There are so many things we say we cannot wait to do in the summer, but oftentimes, summer comes and goes without us completing or doing what we said we were going to do.

• We lose motivation because we don’t HAVE to do it.

• Below are some strategies to combat falling into a slump in the summer:

• • Structure your days. Create a calendar that includes rest and play so completing tasks doesn’t become burdensome.

  • Anticipate obstacles. We know ourselves better than anyone, and we know what excuses work best to prevent us from having a desired outcome. We can decide ahead of time what we’ll tell ourselves or what we’ll do when we don’t want to do it. If it’s working out we can trick our brain to say we can do anything for 10 minutes. We could also use Mel Robbins’ famous countdown from 5, and jump up to do the activity when we reach number 1. We can do any strategy that get us to doing the thing when we’re not motivated.

  • Have an accountability partner. This could be a good idea depending on our style since so often we tend to honor the commitments we make to others before honoring our own. Having someone to check in and hold us accountable could get us started creating the habit.

  • Celebrate all the wins as frequently as possible with small nudges of acknowledgements. Rewarding ourselves trains our brain to continue doing more of what made us feel successful.

  • Write down your goals every day. Set intentions for the day - ask yourself: How do I want to feel today? What do I want to accomplish? Why do I want to do X? What are my priorities today? … Writing down our goals and intentions guides the brain to think the thoughts that will lead to the actions we must take in order to do anything.

Original Music by: Matthew Dotson

Cover Art by: Nate Rapai

[Disclaimer: Any views or opinions expressed in this podcast are those of the hosts and guests and do not necessarily represent the views or opinions of any educational institutions or organizations. This podcast is presented solely for educational and entertainment purposes. The hosts are not licensed therapists and their opinion does not substitute the advice of a physician or other qualified professional]

Free Guides:

Examine your Thoughts

Who Are You, Really? 12 Prompts to Create Self-Awareness

Thoughts That Build Resilience

Weekly Time Blocking Planner

Boundary Setting Cheat-Sheets

Understanding Imposter Syndrome

Connect with the hosts:

Madel Mazzella:

Instagram: ⁠@madelmazzella

TikTok: ⁠@madelmazzella⁠

Website: madelmazzella.com

Kaitlyn Rapai:

Instagram: @the_teacher_burnout_coach

TikTok: ⁠@kaitlyn_rapai_coaching⁠

Website: ⁠kaitlynrapai.com⁠

People pleasing aims to manipulate the opinions of others in your favor. It is a habit we learn early on in order to be accepted and liked by the group. Constant people pleasing and being overly agreeable does not serve us. It is rooted in fear and it leaves us depleted because all we’re doing is mask our own needs in order to accommodate the needs of others, sometimes our perceived needs of others.

Here are some traits of a people pleaser:

• Undermine your own needs

• Go with the flow that’s dictated by others

• You’re too agreeable in general

• Do not assert yourself

• Value praise from others over your own

• Feel valuable when complying with others

People pleasing doesn’t always have to be negative. Doing something kind for others is a beautiful experience for both, the giver and receiver of the kindness. For the naturally big-hearted person, performing acts of kindness can be very rewarding. We run into trouble when we extend kindness while expecting approval and validation in return– as opposed to recognizing and accepting ourselves. Also, we do this while ignoring, or not really knowing or stopping to think about what we really want.

People-pleasers tend to think of what others are thinking or will think of us if we do what we think they want us to do. It is important, therefore, to remind ourselves that it can be very uncomfortable and frustrating for the other person. But, beyond that, it’s time to think about ourselves. We must practice the habit of listening to what we really want and honoring that.

How can we validate ourselves? What does it look like? What would it feel like to value our own opinion more than the opinions of others?

Original Music by: Matthew Dotson

Cover Art by: Nate Rapai

[Disclaimer: Any views or opinions expressed in this podcast are those of the hosts and guests and do not necessarily represent the views or opinions of any educational institutions or organizations. This podcast is presented solely for educational and entertainment purposes. The hosts are not licensed therapists and their opinion does not substitute the advice of a physician or other qualified professional]

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Michelle Auton has been a UK primary school teacher for twenty-five years and an Assistant Headteacher for ten years. She has always been passionate about teaching and the importance of creating a nurturing and safe environment for both children and staff to thrive. Her inner drive to do the best job possible has at times pushed her too far. In the last eight years she has learnt how mindfulness and tapping can support her to be a great teacher, Mum and wife whilst maintaining balance in her life. After recognising the benefits, she trained to be an EFT Tapping practitioner and Mindfulness Based Stress Reduction Teacher and has since delivered many courses on these topics. Her desire to share self-care techniques with teachers is brought together in her first book 'What Happy Teachers Do' as a practical guide for teachers to reduce stress and prioritise self-care. The book is available for pre-order on Amazon.