How to Thrive on your PGCE . . . and beyond

1. How to Thrive on your PGCE . . . and beyond Ann Jones 11/05/2019

2. The seven ‘be’s of a PGCE Be positive Be organised Be well Be friendly Be helpful and be helped Be curious Be self-aware

3. Be well Keep well physically: • to fight off infections • to maximise energy Keep well mentally: • for resilience

4. ‘Wellbeing is all about our holistic health, including the physical and emotional. When we have good levels of wellbeing we feel that life is in balance and that we can generally cope well. We feel motivated and engaged, we’re resilient and able to deal effectively with daily troubles, as well as ’bounce back’ from life’s challenges.’ (mentallyhealthyschools.co.uk)

5. Jenny Mosely discusses 5 ‘wells’. https://www.circle-time.co.uk/supporting-staff-wellbeing-five-wells/She says that we should visit our ‘wells’ regularly in order to maintain ‘energy, balance and perspective’. SPICE up your life. Spiritual Physical Intellectual Creative Emotional

6. Spiritual Well • Renewing a sense of wonder and awe through spiritual belief, meditation, nature or any way to still the mind for experiencing energy, beauty, grace.

7. Living your values.Remembering what is important to you and letting this drive your decisions.

8. Physical Well • It is hard to be emotionally healthy if you feel physically unfit, tense and lethargic. We all need exercise, relaxation, to eat well, keep hydrated and have a good night’s sleep!

9. Intellectual Well • Reading books, watching plays and films, debating, suggesting ideas, planning, structuring and thinking things through. The mind shrinks if not engaged with ideas outside of work!

10. Creative WellEnjoy your senses and imagination. Appreciate the arts and write, draw, sing, garden, sew, cook or dance. Play with colour, texture, sound, scent and movement. http://lifestyledezine.com/think-visualize-fantasize-dream-workshop-title/

11. Emotional Well • Spend time with others, friendships, loving relationships with partners, family. Opportunities to express feelings, talk through dilemmas and, importantly, we all need some FUN! www.orissapost.com/friendships-forever/

12. Wellness toolboxThings that help to make us or keep us well. Nothing is too silly to put in your wellness toolbox – if it keeps you well or makes you smile it should go in . . . (Charlie Waller Memorial Trust)An example: What will go in your wellness toolbox?

13. What helps me? Being organised Switching off Reflecscone Having reminders

14. Emergency Toolkit What are your strategies when things go wrong? What helps you to bounce back, be resilient, at times of adversity? What will you put In your emergency Toolkit?

15. Emergency Toolkit • Talk • Plan and manage • Bath • Chocolate • Run • Wine

16. Be positive Have a positive attitude: • be open to ideas • accept constructive criticism • be adaptable • have a learning attitude • get involved • have a can do attitude

17. Learn to accept ‘good enough’ http://www.johngarvens.com/wp-content/uploads/2013/02/when-write-a-book-good-enough-is-the-new-perfection.jpg

18. Accept that at times it may be difficult

19. Be organised Develop a finite job list system https://cdn.vox-cdn.com/thumbor/msZchpvmqFU7RQ0_M_8bqEvahIk=/0x0:5760x3840/1200x675/filters:focal(2420x1930:3340x2850)/cdn.vox-cdn.com/uploads/chorus_image/image/56578693/akrales_170907_1974_0026_02.1504880732.jpg

20. Maintain inbox white space

22. Manage your energy Managing energy, not time, is the key to high performance, health and happiness. (Loehr & Schwartz, 2003) • What energises you? • What saps your energy? • What would help energise you? • What do you need to change?

23. Be helpful and helped • support each other • be there for each other • ask if people are OK • ask for help when necessary • talk • know where to go for help https://ramblingmandie.com/wp-content/uploads/2014/04/asking-for-help-doesnt-mean-youre-weak-it-means-youre-wise.jpg

24. Be friendly Develop positive relationships: • with each other ‘. . . reciprocal emotional support that promoted student teachers’ professional empowerment and, further, experienced well-being was associated with close and stable relationships with one’s peers. This did demand the collective effort of all members of the peer group. Student teachers acknowledged that, for instance, reciprocal interaction among peers can be achieved through contributing one’s professional views and listening to and appreciating those of others.’ Vaisanen et al (2017)

25. Develop positive relationships: • with tutors • with the school community • with children

26. Be self-aware • Understand your strengths and areas for development • Reflect honestly (not forgetting the good bits) • Know what you need to do for you • prioritise work, be selective • Don’t compare yourself with others • Know the expectations http://betrulywealthy.com/wp-content/uploads/2017/04/self-aware.jpg

27. Be curious • have a questioning attitude • ask questions • always continue to learn

28. 10 Commandments for Reducing Stress Thou shalt: • not be perfect or even try to be • not try to be all things to all people • sometimes leave things undone that ought to be done • not spread thyself too thinly • learn to say no • schedule time for thyself and for thy supportive network • switch off and do nothing regularly • be boring, untidy, inelegant and unattractive at times • not even feel guilty • not be thine own worst enemy but be thine own best friend

29. References and useful websites Charlie Waller Memorial trust https://www.cwmt.org.uk/ Jenny Mosely https://www.circle-time.co.uk/supporting-staff-wellbeing-five-wells/ Resilience Wellbeing Success http://rws.today/ Vaisanen, S., Pietarinen, J., Pyhalto, K., Toom, A. and Soini, T. (2017) Social Support as a contributor to student teachers’ experienced well-being. Research Papers in Education, 32:1, 41-55 VIA Institute https://www.viacharacter.org/www/Character-Strengths