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In times of crisis, like the one we are facing with COVID-19, we are forced to experience significant upheaval in our daily lives. This, understandably so, can affect our wellbeing. With COVID-19, our daily routines have been suddenly changed. Our ability to communicate with friends and family has changed, our places and spaces for recharge are suddenly less accessible (if at all), and our entire way of working – especially if teachers – is changed.

As teachers, we are ‘essential personnel’. We are needed to help maintain, sustain, and develop the next generation. This is a powerful message. But our ways of teaching, at least for now, are simply not possible. While the rest of the Keep on Teaching space is devoted to helping you figure out how to migrate your lessons into the digital world, this particular space is about recognizing that your wellbeing matters, too. In fact, it’s paramount. The health and safety of our teachers is critical. Wellbeing is certainly being tested right now. But together, we can get through this, too.

Here are some ways that you can look out for your wellbeing, and if you have other ideas, please add them to the so we can grow this page.

#InThisTogether

1. Make a Routine

If possible, try to decide a routine that will work for you and your family during these times. This might include working together as a family to determine a tempo that will work for everyone. Do you best to try to stick to this routine but be flexible enough to know this might need some changes until you find something that works for you and your family. Try to view this as a new if unusual experience and be gentle with yourself as you adjust.

At the same time, be mindful that your colleagues are also finding their own new routine too. Not everyone is feeling the same way at the moment, and everyone’s level of “calm” is a bit different. As you find your routine, it will be helpful to reduce number of meetings; prioritize work that is really needed; and try to be sensitive to one another (e.g., an “empty” Outlook agenda might not mean your colleague is free; there are different preferred modes of “meeting”, etc.).

2. Physical Distancing, Not Social Distancing

We can quickly miss the connection of our friends and colleagues during this period of physical distancing. From the lazy afternoons at the park with friends and their children, to the occasional coffee with colleagues at the office or the welcome lunch break, these moments matter. Try to brainstorm how you can keep these connections.

Video chats (Koffie Momentjes”) with colleagues can be a great way to break the monotony of the day, as can video chats with friends. Other digital check-ins are great, too! Even Netflix’ing together-apart can give us the social connection we need.

3. Keep Active, Keep Healthy!

For many people, going to the gym or sportclub is a part of their weekly routine. Yet, at the moment, these resources are not available. Can you find a new way to keep active? Perhaps a daily walk (with the dog or kids!), or perhaps look to stream your favorite workout. Many sporting clubs throughout the Netherlands are making digital content to help us stay active during these days. Yoga! Pilates! Strength training! Dancing! And many of these are great for kids too, so the whole family can laugh and stay active together. At the same time, don’t forget that a healthy diet and healthy sleep habits also contribute to your well-being. Perhaps share some healthy (and child friendly!) recipes in our Discussion Board? Or maybe your tips for an active lifestyle during these difficult times? We’d love to hear them.

When working, make sure you move around regularly. Working from home on your couch is a bad idea for your muscles and joints. Sit straight at your desk, stand up and walk around regularly, make a rule to walk around when talking on the phone.

4. Fresh Air, When Possible

While social distancing is paramount at this time, the Netherlands is home to some of the most beautiful nature spots. Even in Amsterdam, there are beautiful spaces for a breath of fresh air and moments of calm. If you can, giving yourself a moment of silence in nature can be a welcome way to find calm amidst so much chaos.

Even if you stay indoors, make sure you get enough fresh air while you’re working behind your computer. Bad ventilation equals headaches. Make sure you ventilate your workspace, open a window, if weather and wifi allow, sit on your balcony or in your garden for a while.

5. Make A Workspace

With our sudden shift to working at home, many of us find ourselves quickly trying to make space to record lectures and our necessary working documents … often without a desk or desk chair to begin! Try to find a space in your home that you can work comfortably, perhaps a table in your kitchen or eating area. If you are lucky enough to be near a window (light!), even better. Try to clear it at the end of the day so you can feel a bit more work-life balance (as much as possible during these times) and to give yourself the opportunity to mentally and physically disconnect.

Note: The UvA has put together a space with a rich array of resources about working at home. You can find it here.

6. Find Your Self-Care

You know the old adage “you can’t help others if you don’t take care of yourself”, it’s true. These times are undoubtedly stressful, and it’s very easy to take ourselves OFF the to-do list as we try to migrate to digital teaching while adjusting to a very different situation – which, for many, includes homeschooling our children. Not to mention the general anxiety that we are experiencing as we wait to understand the impact of COVID-19 on all of us.

Take a moment to be selfish and consider your own needs. What will help you? What can be your self-care? What will relax you? Creative activities? Books? Movies? Knitting? Recipe testing? Gardening? Morning yoga? What you do does not matter but having some sort of self-care that you can do during these socially-distant times is so very important.

Note: One particularly helpful form of self-care during times like these is altruism – small acts of help can give you (and your family) a sense of purpose and control. It helps us all move from helpless to helpful. There are so many small things we can do to brighten our community, and kids can help too! Emails, facetime check-ins, reading stories to other children over video chat, or even sidewalk chalk messages by children can bring a smile to each other during these difficult times.

7. (News) Media Balance

The media, especially the news media, can feel scary right now. And while being informed is absolutely important, try to be mindful of your media diet. If the news stories are affecting you too much, perhaps try to balance them with some other media sources that can help you feel more balanced. Along with this, keep in mind that rumour and speculation can fuel anxiety. Having access to good quality information about the virus can help you feel more in control.

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