Kaiako wellbeing

Keep your energy up with a little laughter

Research shows that laughter reduces cortisol (our stress hormone) and releases endorphins, leaving us feeling more energised and less stressed – benefits we could all use right now.

 

So, when a funny comment or little giggle pops up in your class time, let yourself lean into it. Pause, enjoy it, and let yourself laugh a little longer than usual alongside your tamariki. Sharing these light moments not only boosts your own wellbeing, but also strengthens the class wairua and reminds everyone that manahau (joy) is a part of learning too. 

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Take a few moments out in te taiao

Take a few moments outside to recharge, either with your ākonga or on your way home. Research shows that stepping outside, even briefly lowers cortisol (stress hormone) levels, lifts mood, and increases energy. Studies show that just 5 minutes in nature can improve focus and reduce anxiety, helping you return to your day with a refreshed mind and body.

 

This little break doesn’t have to disrupt your flow; it can be as simple as guiding your tamariki through a mindful moment observing the seasons change around them or taking a deep breath on the walk back to class. By bringing awareness to nature, you're not only boosting your own energy but modelling valuable self-care for your tamariki too!

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Connecting with our strengths 

Keep this VIA strengths poster visible—on your desk, sticky note on the steering wheel, written in your planner, on the fridge—so it becomes a touchstone Each morning, pick a strength that feels relevant to your day ahead. For example:

 

If you're feeling overwhelmed, focus on self-regulation to stay calm and centred.

 

If tamariki need extra encouragement, tap into your kindness or leadership to guide them positively.

 

If the day feels long, gratitude can remind you of the rewards of what you do and contribute.

 

By focusing on a strength in this way you're giving yourself an intentional boost in positivity and resilience, helping you finish the term with energy and purpose.

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And if you want to learn more about your strengths head to the VIA Strengths website, or if learning with your tamariki try our Dialing up our strengths activity

 

Keep hydrated!

Super simple - What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It's not some pricey sports drink… It's water! If your body is short of fluids, one of the first signs is a feeling of fatigue.

 

Get a groovy water bottle and keep it with you to make this easy - the car, at school, by your bed - the places you can easily take wee sips through your day. Even set yourself a goal or a challenge to drink a certain amount of water throughout the day.

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Puku breathing

Puku breathing is as easy as sitting quietly, placing a hand on your puku, and taking slow, deep breaths. 

Just two minutes of this can help calm busy minds, improve focus, and foster a sense of connection.

You don’t need a perfectly quiet moment to make it work. Weave it into transitions, a quick break, or even a lesson starter. It’s a simple reset that can support your own wellbeing while offering tamariki a tool they can use anytime they’re feeling overwhelmed. Small practices like this can make a big difference in these final weeks of the term.

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Bilateral stimulation 

Bilateral stimulation could be your new best friend when you’re feeling a bit frazzled! It’s a simple technique that involves engaging both sides of your brain by crossing the midline of your body. Activities like walking, tapping alternating shoulders crossing your arms over your front), or drawing figure-eights can help calm your nervous system, refocus your mind, and boost your energy. Think of it as a quick reset button for your brain!
 

It’s also an easy technique to introduce to your tamariki,! Try fun activities like clapping games, cross-body stretches, or even “lazy 8s” (drawing figure-eights in the air). These movements help them refocus, manage challenging mahi or emotions, and create a moment of calm during the day.

 

Engage your senses

When starting to feel a little overwhelmed, hit pause and take a moment to look around and notice what you can see, smell, taste, hear, and feel. This practice of engaging your senses not only grounds you in the present moment but also activates your parasympathetic nervous system, which promotes a sense of calm and ultimately reduces stress.

By focusing on sensory input, your brain is gently redirected from anxious, racing, overwhelmed thoughts, helping you feel safer and more connected to your current environment.