Do Some Radical Self-Care for the Holidays!


The end of the first semester has arrived, and the winter holidays are either in progress or fast approaching! This festive time of year can also be a rather “stress-tive” moment in our lives. There is a lot of professional and academic pressure at the end of the fall semester–grades to enter, finals, projects and papers due, data to analyze, goals to set for the spring.  There’s social pressure too…gifts to buy, meals to cook, events to juggle, parties to attend, family gatherings. Just those “regular” stressors are enough to often cause exhaustion and burn-out. And for some folks, additional factors like Seasonal Depressive Disorder, grief, anxiety, and loneliness can create a particularly strong cocktail of holiday-associated negative feelings and depression. Though we hope that feelings of love and happiness permeate the holiday season, it’s important to remember that all kinds of complex feelings brought up at this time of year are valid and real.

Therefore, it’s critically important that we take care of ourselves, regardless of our personal, social, academic, or professional status.  Ever seen this on an airplane safety card?


If the adult doesn’t put the oxygen mask on first, then they might pass out and be unable to help anyone else.  It’s a beautiful example of how taking care of ourselves is a crucial piece of being able to take care of others in our lives. Almost every relationship has an aspect of care-taking, even the ones outside the usual associated with direct care-taking, like teaching or parenting.  People in our lives often need us to show up in different ways, and if we don’t have enough self-care oxygen, it’s hard to do that. So put your own oxygen mask on!  Here are some ways to do it!


Take three deep, intentional, cleansing breaths. Take three more. Notice how the air moves through your nose and lungs. The breath is always there, and coming back to the breath is one of the most basic, essential self-care activities that is always available.


Notice feelings that are behind a stressed out, upset state of mind. Remember HALT–am I Hungry? Angry? Lonely? Tired? A combination? Take a moment to observe the feelings coloring the present experience. Where do I feel them in my body? How do I know I’m feeling __________? Even say them out loud: Wow, I’m really angry right now. I’m feeling sad and frustrated right now. As Dr. Dan Siegel says, name it to tame it! (Check out his website for LOTS of ideas for self-care!)

Stretch! When was the last time you moved your body? Stand up, reach for the sky, do some gentle forward bends, roll shoulders, massage out the neck.

Kristin Neff, that perpetual champion of self-compassion, suggests that we mammals are programmed to respond positively to nurturing touch. So clasp the hands together warmly, gently squeeze opposite upper arms, hug the knees to the chest sitting down or lying on the back. Get that mammalian comfort!



Take a walk, outside, no electronics. Notice all the sensory input–smells, sounds, physical sensations that come from being here now, outside. Keep breathing.

Take a warm shower!

Call someone who is a positive influence in your life, and express gratitude for them or for anything. Gratitude creates positive feelings.

Eat a mindful snack or meal. Do nothing but eat something delicious, slowly and intentionally. How does it smell? How does it look? What does it feel like in your mouth, between your teeth, on your tongue, as you swallow? How slowly can you eat each bite?


30-60 minutes and beyond…

Exercise! Yup. A brisk walk. A yoga class. A jog. A work-out video. Dancing. Moving the body in an intentional, nurturing, even vigorous (as possible and desired) way has been shown over and over to create and increase positive feelings in the brain.

Schedule something you’ve been meaning to do for your body–a massage, or a physical, or a dentist appointment.  Our brains are part of our physical body, and so taking care of our body is taking care of our brain.

Try out a new – or revisit a favorite – creative activity, especially one that engages the hands. Knitting or playing an instrument, working with clay or play doh, painting, drawing, coloring, writing by hand–all of these and many others can help integrate the physical self and the brain, and create positive feelings. Art Works! Creativity is for everybody!


There are many resources for self care out there, almost as many as reasons to find your favorite self-care activities and start doing them right away.  Take sweet care this holiday season, and keep your oxygen mask on…#SELfcare for the win! See you in 2017!





SELebrations Newsletter May 2016

Congratulations Social and Emotional Learning fans, we made it to the last week of school! Don’t forget to appreciate all the amazing teachers that make our district an incredible learning environment, and take these trusty summer sanity tips with you into these next few months.  Oh yes, and enjoy our latest SELebrations newsletter, featuring our first 11 SEL model schools, some solid SEL science, things to think about for School Year 2016-17, and lots more! Read it below, or click each page to be taken to the “live” version for links and zoomable pictures. (Use ‘Ctrl + ‘ to zoom in here or there for easier reading!)


Thanks so much for reading!  See you soon!

Teachers, We Thank You.

Each beginning of May, at the academic and testing homestretch of the year, communities around the country observe Teacher Appreciation Week (5/2-5/6 2016). It is altogether fitting and proper that we should do this, because:


It’s true.  Plumbers, lawyers, auto mechanics, surgeons, gardeners, rocket scientists all have one thing in common: Someone, at some point, taught them something about their chosen job or vocation, and it’s likely that the teaching and learning happened in some kind of educational environment. So we can also say that:


because teachers everywhere come to school every day to teach every kid that walks into their classroom, no matter what.  Each child who learns something from a teacher has been given a irrevocable gift: education is one of the few things that cannot be taken away from an individual. Teaching is one of the most literal, actual ways of affecting the future of a person, the future of a community, and the future of humanity.  What do some other influential people say about teaching?

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So we are so grateful for you, all you Austin ISD educators, and we are so proud of you.  And we want you to keep on keepin’ on, because you are doing the best, hardest work in the world.  Remember this post and this post about your colleagues sharing their own ways of doing intentional self-care? Well go back and look at those, and here are some other ideas as well:

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Thank you for your work, thank you for your passion, thank you for your perseverance. Humanity wouldn’t be itself without teachers.

never give up

Much love to y’all! Happy Teacher Appreciation Week!



Students Working to End Bias and Hate All Over Our District!

It so happens that Austin ISD is the largest Anti-Defamation League No Place for Hate district in the entire country. All 130 schools have planned, completed, and documented intentional student-led activities designed to raise awareness around bias, bullying, and prejudice, and to build a positive school culture of inclusiveness and safety. Students from pre-kindergarten through high school seniors have participated in these opportunities to increase the peace.  Here are just a few examples of how some schools have declared themselves No Place for Hate!

Kealing and Lamar Middle Schools have both created lessons to bring attention to bias and microaggressions.  Their work to bring attention to these issues on a local, campus level is the first step toward addressing bias, prejudice and racism on a societal level.  Here’s a video from Lamar Middle School with AVID student-generated examples of microaggressions that was included in an SEL lesson for the entire campus:

Kealing Middle School asked students to think of microaggressions they had heard or experienced as well, and then invited students to think of assertive ways to address the microaggression:

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At Zilker Elementary, students participated in a March Forth for Peace on…you guessed it! March 4th! The parade was a culminating event organized by the Zilker counselor, Ms. Vreeland, celebrating lessons that the students had learned about friendship, empathy, and being an ally.  The whole Zilker community sang a special peace song led by music teacher Ms. Garcia, and students decorated t-shirts and posters to show their spirit of peace!  Every single teacher, student, and hundreds of parents Marched Forth for peace that lovely spring day.


McCallum High School had a week-long “No Hate” campaign involving a t-shirt logo contest, a “just be you” photo booth, No H8 face painting at lunch, and the reading of a student-generated play about issues faced by LBGTQ+ students for the whole faculty (in partnership with Creative Action‘s Outside the Lines project). In one way or another, every student and faculty member participated in building and celebrating McCallum’s welcoming culture!

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Travis High School students planted a peace garden in a courtyard, and had everyone on campus sign the ADL Resolution of Respect.  They created a visual symbol of the Resolution using hundreds of handprints and posted it on a long window in the cafeteria, showing off the solidarity of their learning community with panoramic stained glass effects!


They also hosted a Peace Through Pie event (and pie eating contest!), and this year it was attended by the founder of the Peace Through Pie movement!  Like Lamar Middle School’s similar Peace Through Pie evening, it commemorates Dr. Martin Luther King Jr.’s birthday and seeks to build peaceful community ties through sharing pies of all kinds.

AISD Short Peace Thru Pie 2015 from Austin ISD TV on Vimeo.

Finally, Bowie High School planned and carried out their own No Place for Hate parade, and a student documented the campus-wide event in this inspiring video…

Jillian Bontke, the Anti-Defamation League’s Austin Education Project Director, shared feedback from educators around the district about the impact Social and Emotional Learning and No Place for Hate has had on their campuses:

No Place for Hate, in combination with SEL lessons, positively impacts our campus by raising awareness of biased behavior, increasing ally behavior, and decreasing name calling.

–O.Henry Middle School Teacher

Our campus has worked hard to create a positive climate through social emotional learning and explicit teaching about self regulation and the brain.  However, No Place for Hate has brought our climate to a new level of acceptance in and around our community.  Our focus this year has been on empathy.  I knew our school had very strong skills in providing empathy to our peers and teachers; however, I had not anticipated such growth in empathy for our community, including dispelling stereotypes in our community and developing empathy for those in our community experiencing homelessness.

–Cunningham Elementary School Teacher

Students have been exposed to SEL for several years now and the additional activities they are involved in for No Place for Hate enhance so much of the learning that goes on through SEL. It actually gives them more hands on opportunities to practice skills.

–Mollie Dawson Elementary School Counselor

No Place for Hate reminds student of what they are learning during their SEL lessons and counselor lessons. The activities reinforce kindness and inclusiveness and have the ability to impact the entire school – reinforcing the same message across grade levels.

–Zilker Elementary School Counselor

No Place for Hate is a good supplement to SEL and both are really supported by our administration this year.  Kids are reminding each other to be kind, be positive, breathe deeply, support each other.

–Pillow Elementary Counselor

I feel that NPFH has really benefited Dobie, and I truly even feel that it has improved our students writing skills! The thought provoking topics the students talk about and  the Social Emotional Aspect and writing about their feelings, really helps them to express themselves through words.

–J. Frank Dobie Early College Preparatory Academy Counselor

No Place for Hate, in combination with SEL lessons, positively impacts our campus by raising awareness of biased behavior, increasing ally behavior, and decreasing name calling.

–O.Henry Middle School Counselor

[We have seen a] decrease in name calling and teasing report, [and an] increase in kind acts and helpfulness, we were designated as a SEL Model Campus due to the positive social and emotional skills our students consistently show.

–Robert E.Lee Elementary Counselor

Students and teachers have reported feeling more like a family. Our staff and student body is closer than even and there is a feeling of pride and excitement as you walk the halls in our school. Some of our 5th graders have reported having new friends and talking to more peers in their classroom – not just those peers who were previously in their “cliques.” Every 3rd Friday of the month, we now recognize two students from each grade for demonstrating their SEL skills because we have noticed that students are showing respect, kindness, and responsibility around the school. We connect these acts of maturity to SEL and No Place for Hate because these two programs have educated students and helped them become better members of our school community.

–Edward L. Blackshear Elementary School Counselor


We are sure #AISDProud of our district’s national No Place for Hate status.  Teachers, administrators, parents, community members, and students are working hard to create welcoming, inclusive learning environments every day. Onward to an increasingly peaceful future!

Happy Maya Angelou Day

ma_child_oneOn April 4th, 1928, Marguerite Johnson was born in St. Louis Missouri. Over the next 86 years, this remarkable person would change her name to Maya Angelou and become one of the most influential writers, poets, and cultural icons in American history.  Her life and legacy represent the best of Social and Emotional Learning skills: she was truly a life-long learner, a truth-teller, a risk-taker, a whole-scale upstander, and a prolific collaborator. From her biographical website Caged Bird Legacy:

Maya Angelou’s life [mirrored] the American landscape paving the way for a first hand experience with racism, single parenting, over-coming poverty, seeking higher education, creating wealth, living through and participating in the civil rights movement. In later years she would embrace popular culture working with rappers, poets, musicians and filmmakers. Writing about her experience with eloquence and detail, Maya Angelou recorded history through poetry, biographies, journalism, children’s books, cook books and essays painting a picture of the American landscape for generations to come.

Maya Angelou

8th April 1978: American poet and author Maya Angelou gestures while speaking in a chair during an interview at her home. (Photo by Jack Sotomayor/New York Times Co./Getty Images)

Dr. Maya Angelou received the country’s highest civilian honor, the Presidential Medal of Freedom, from President Barack Obama in 2010. In honor of her birthday today, we’re invited to pause and celebrate her life and her words.





Happy birthday, Maya Angelou! Thank you for your deeply influential, eclectic, beautiful life.



REAL TEACHERS TALK: Second Semester Self-Care

Let’s be real: Teachers know Social and Emotional Learning.  Teachers have been creating safe classrooms, welcoming students, building in 21st-century skills, and modeling healthy adulthood since schools were invented.  We invited teachers from around the district to share their best SEL tips and advice for managing the stressful second semester, and so this post and the next one will be dedicated to showcasing the voices of competent, compassionate educators from our Austin ISD. For this one, dynamic duo Hannah Vaugh and Jenna Conde of Bedichek Middle School guest blog on the crucial topic of Teacher Self-Care.


Treat yo’ Self – brunch, happy hour, baths.

In our line of work, it’s easy to let your emotional well-being fall to the wayside. We give everything we have to our kids, and by the weekend we’re faced with mounds of papers to grade (why did I give this many short-answer questions?!), seating charts to re-arrange (there’s got to be SOME place to put Billy where he won’t be a vortex of chaos!), and bureaucratic nonsense filled with so many acronyms that by this point we don’t even remember what all those jumbled letters stand for. We are convinced that our work will never end, and with good reason: it doesn’t.

That’s why we need to make it a point to purposefully carve out our hard-earned “me time.” Put down the pen, close your laptop, and give yourself a second to grab half-priced appetizers (and other delicious things!) at happy hour on Friday. Give yourself a few hours to grab brunch with your long lost friends. When is the last time you soaked in the tub with your favorite record playing in the background? If you absolutely MUST do work, bring it with you to your favorite coffee shop for a change of scenery and a guaranteed morale boost. Look at you, grading those papers with your chai tea latte and a mouthful of eggs benedict, you rock star!  It’s time to turn some of that unconditional love you’re always doling out back onto yourself. You deserve it!


Everybody needs a hero. Even us heroes. A teaching mentor is a wonderful resource for both classroom and personal needs. A mentor is your go-to person on campus who can answer all your questions, provide classroom support, and comfort you when that lesson you planned so hard for fell flat on its face (you turned your back for one second…)

A group of trusted amigos on campus is another invaluable resource for emotional refreshment and well-being. Finding a person or group of people you can trust can be difficult in a workplace setting, but we promise that it’s worth investing time in the good ones. Knowing you’re not alone on those tough days, with people who will genuinely empathize with you, makes the struggle less real. Having a group of people to celebrate your accomplishments with, who will be genuinely happy for you when you are rocking it, leaves you feeling on top of the world.

Find people who will build you up, and who you can build up in return. It’s a beautiful thing!


You can say no sometimes.

This one goes out to all the first-year teachers, but it’s applicable to teachers of all experience levels.

It’s going to happen. You’re going to be minding your own business, probably in the middle of teaching a lesson, when an administrator or teacher will walk through your door. “Sorry to interrupt but…” Now they throw out a compliment, appealing to your vanity. “You did such a good job with x,y,z, and…” Here it comes. It’s a thing, and they want you to do/join/spearhead/tackle/organize. Sometimes you’ve got the energy, in which case FANTASTIC! Grab your clip board and get to work, you magical unicorn of a person!

But here’s the deal: if you don’t have the energy, or you can’t focus on whether or not you think you could handle it, or if you are already on six other committees and you don’t think you’d be productive on another one, IT IS OK TO SAY, “NO.”

Allow me to repeat myself.


And yes, they may try to persuade. “Well, you have to do SOMETHING.” (Guess what? You’re dedicating your time to molding the minds of children. You ARE doing something!) or “Oh, we just want to hone your leadership skills.” (Since when did you say you wanted to be a leader?) Don’t give in.

Somewhere along the road, our occupation became more than just teaching. Not only are we educators, therapists, moms and dads, advocates, social workers, and a whole other slew of emotionally exhausting professions, we are also expected to be superhuman. At some point a line has to be drawn, and you’re the only one who knows when to draw it.

By the way, saying “yes” can be amazing sometimes. It can be especially fun if you say yes and then drag someone into it with you, so you have all kinds of fun while you plan together.


 Want to remember why you teach and make a bunch of people’s day? Positive Parent Phone Calls.

95% of our students are darlings. 95% come in, ask questions, have their binder, agenda, ISN, pencils, every single day—and yet, we spend the majority of our energy on our 5-10 challenging students that require frequent parent contact, one-on-one relationship building time, bargains, rewards, and unfortunately, consequences.

Look at your rosters and put some dots next to the students you forget to worry about—they’re so self-sufficient! Self-motivated! Next, of those, pick out the ones that are in the middle of the pack—grades, behavior, everything. Call those parents one after the other with a short and sweet “I appreciate your child’s hard work EVERY day. I am so impressed with their [participation in discussion/organization/perseverance when things get difficult].” The parents are so appreciative, excited, and grateful that they got some news from school that their student rarely warrants. Not only will this amp up your parent support and involvement, it will also remind that student that you NOTICE their effort, and possibly, keep them from turning to the dark side in May. On top of that, you feel great.


 Laugh often and let it happen.  Make like an improv class: Embrace your failures and literally have your class clap for you.

One of the first exercises that you do at an improv class is an exercise where you stand in a circle. Whenever you feel so inclined, you shout out to the group a recent failure of yours (i.e., last night I dropped an ENTIRE carton of eggs on the kitchen floor), and take a deep bow as everyone claps for you ecstatically. Then, someone else shares. It is no surprise how cathartic and humorous this practice is.

Next time you forget to make a set of copies, forget to project the Essential Question on the screen and then get mad when no one is writing it down, or call a student by the wrong name, just take a deep breath, say “I’m so sorry guys. I’m only a human.” Take a bow and have a round of applause.


Thanks, Ms. Vaugh and Ms. Conde, for your fabulous ideas, engaging writing, and rockin’ pictures! Stay tuned next week for more great thoughts and tips from even more amazing AISD teacher super heroes!

Spring Semester 2016!


Welcome to your brand new semester, Austin ISD SEL fans!  Happy 2016! As a new year begins, it’s a great time to get back in touch with the five competencies of Social and Emotional Learning. These are the concepts we explicitly teach and practice with all 83,000+ students in our district, helping guide their paths toward engaged learning, positive citizenship and rich lives. Here is the Wheel of SEL Competencies, explained by an American luminary leader we also celebrate this week!

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As we remember the legacy of Dr. King in our hearts and classrooms, we revitalize the journey of growth, compassion, and learning for our students and ourselves. Here’s to new beginnings!