Maintaining

Wellbeing
...a sense of individual vitality
...to feel competent and autonomous
...to have inner resources that help us cope when things go
wrong
 Ways of Being
Honest, Vulnerable, Reflective,
Respectful, (Concise).
[insert disclaimer here]
Time Session

9.35AM Opening (7 min)

9.42AM Managing Burnout - Depression and Anxiety (15 min)

9.57AM Reflection and Sharing (17 min)

10.14AM Planning Process (14 mins)

10.28AM Closing: Recap key points and tools (3 mins)

10.31AM Final Reflection and END(4 mins)

Agenda
1. FWBAT reflect and grow their awareness of their
current work habits.

2. FWBAT recognize the symptoms of depression and

anxiety (from burnout), and become aware of
available options to address their needs.

3. FWBAT plan purposefully & maintain their

professional and personal well-being by gaining
exposure to a variety of tools.

Aims
 Managing Burnout
Planning Purposefully
Managing Burnout
Time Session

9.35AM Opening (7 min)

9.42AM Managing Burnout - Depression and Anxiety (15 min)

9.57AM Reflection and Sharing (17 min)

10.14AM Planning Process (14 mins)

10.28AM Closing: Recap key points and tools (3 mins)

10.31AM Final Reflection and END(4 mins)

Agenda
 Key Point #1
Taking stock of what has been
going on in the past week/ month
can help you gauge how you’ve
been spending your time.
Do this regularly!
 Do Now #1
1. Take a piece of paper and fold it to divide it
into 4.
2. In 2 minutes, break down how you spend
your time in the past week/month in 1st box.
(pie chart, percentages, etc.)

Lesson plans, koko, your family,

friends, PGDE assignments, yourself?
Guy
TED talk excerpt
Guy Winch – The case for emotional hygiene

Play video here! (1.16 – 2.49)

 Self-Awareness
The Big Problem The Temporary Issue
● Depression ● Stress, overworked
● Anxiety ● Overwhelming lack of
motivation
● Anger
● Sadness
 Key Point #2
Being aware of symptoms of
depression and anxiety, and
whether you are experiencing them,
(instead of simply stress and overwork)
will help you decide how to best
help yourself.
 Depression
Five (5) of these symptoms persist for at least TWO WEEKS:
★ Emotional
○ Depressed mood
○ Loss of interest or pleasure
(unmotivated)
★ Somatic/Physiological
○ Weight loss/gain
○ Insomnia/hypersomnia
○ Fatigue/Loss of energy
★ Cognitive
○ Thoughts of worthlessness
or guilt
○ Diminished concentration or
indecisiveness
○ Suicidal ideation
★ Behavioural
○ Psychomotor retardation
○ Agitation (i.e. anxiety)
DSM-IV, DSM-V (APA, 2000)
 Anxiety
★ Anxiety is normal to a certain extent
★ Compare context of occurrence vs severity
of anxiety
★ ...anxiety = abnormal level of anxiety in the
absence of threats
 WHO
• ≠ Weakness
• Due to individual differences, there isn’t a
“template” for people who are affected
• Possibility of relapse is high: it can always
come back
 WHY

To quote Dr. K. Lee,

“Sometimes, there may not be an answer.
The excessive need to find out “why” would pull us back
from moving on.”
 WHY
The Big Problem The Temporary Issue

● Depression ● Stress, overworked

● Anxiety ● Unmotivated

Even if root cause is targeted, the Underlying cause can be targeted

problem is not solved. directly
 Step 1: Help yourself
1. Start small: Do what makes you feel good
2. Plan purposefully! : Maximize your organization.
3. Identify your support system: Your go-to people.
They may change every few days, so don’t get too
upset -you’re coping.
4. Exhaust all possibilities, try everything that
helps.
5. Talk about it with people – they may share
similar issues.
 There’s an APP for that!

SAM APP SLEEP WELL DREAM DIARY

Anxiety Tracker Hypnosis for sleeping Dreams = Unconscious Mind
 Step 2: Let others step in
1. Friend: Strongly suggest friend who has
experienced it or comes from a psychological
background
2. LDO/SLDO: Access to the support you may need, such
as Human Dynamics, or connecting you with other
individuals, etc.

Make sure you can trust person/people you reach

out to.
 Step 3: Go professional
Go to your nearest hospital (not clinic!) and ask for a
referral to a psychologist/psychiatrist.

...remember, always be open to talk.

Talk therapy is a form of psychotherapy -Doctors are

trained to lead the conversation in a way that no one else
can.
People who are happy to help
•Rachel Lim, Alyson Law, Joshua Tay, Hwa
Yue-Yi, Kit Yen* (2014s)
•Goh Jing Pei, Chrissy Hunter, Emily Dawson,
Tan Kai Lee*, Sasha Omar (staff)
•Neoh Joon Kee (2012)

This is a non-conclusive list, by the way!

*background in counseling
 Planning Purposefully
(Reflection and Sharing)
Time Session

9.35AM Opening (7 min)

9.42AM Managing Burnout - Depression and Anxiety (15 min)

9.57AM Reflection and Sharing (17 min)

10.14AM Planning Process (14 mins)

10.28AM Closing: Recap key points and tools (3 mins)

10.31AM Final Reflection and END(4 mins)

Agenda
 [Sharing]
please cut me off at 3 minutes!
 Do Now #2
1. In the 2nd box, write down things that are
important to you - aspects of work, social
life, spiritual, etc.
2. Identify which ones energize you (star*
these) and which ones stress you out (box
these).

You have 3 minutes!

 Suggestions
1. Fellowship Journal (Knowing Self 7 and 8,
Managing Time, Dealing with Change)
2. Together Teacher on Coursera
 Key Point #3
Planning purposefully will
help you be more efficient, feel
like you have achieved what you
have set out to do, and mitigate
the risk of burnout.
Organized ≠ Togetherness
Getting it together means you are efficient.
You prioritize and plan effectively.
You feel a sense of achievement at the end
of the day/week about your personal and
professional life.

Being organized does not ensure sustainability.

Time Session

9.35AM Opening (7 min)

9.42AM Managing Burnout - Depression and Anxiety (15 min)

9.57AM Reflection and Sharing (17 min)

10.14AM Planning Process (14 mins)

10.28AM Closing: Recap key points and tools (3 mins)

10.31AM Final Reflection and END(4 mins)

Agenda
Planning Process
4 Key essentials for your Planner
Do Now - Please write this down in Box 3.

• In one place! (2 at most!)

• Consolidated – everything is there!
• Big picture view (1 week, not 1 day)
• Prioritized (Key priorities = 3 – 5 max)

Get Organized: How to be a Together Teacher

MAKE TIME TO PLAN!
Most importantly...
 My Planning Process
1. Look at last week’s weekly worksheet.
2. Look at Scheme of Work for my classes
to decide what to teach this week.
3. Look at diary to key in meetings &
events.
4. Allocate breaks/personal time for
myself.
(show weekly worksheet, distribute templates,
reflect on what looks good to you in your
groups, have a discussion about what works
and what doesn’t for you!)
 Sharing
What do you think is good about using a weekly
worksheet like this? What might you modify
and why?
 My Planning Process
1. Look at last week’s weekly worksheet.
2. Look at Scheme of Work for my classes
to decide what to teach this week.
3. Look at diary to key in meetings &
events.
4. Allocate breaks/personal time for
myself.
 Planning Purposefully
(Box 4)
1. Mind your energy level.

2. Write things down as bite-sized tasks.

e.g.: not ‘test’ -> ‘prepare part A of Form 2 PPT’
 Planning Purposefully
(Box 4)
3. Batch process your similar to-dos.
e.g.: one trip to photostat vs 5.

4. Maximize small pockets of time.

e.g.: marking, lesson planning, class register

5. Plan your breaks! And take them!

 Key Point #4
In order to accomplish what you want/ set out
to, giving yourself pauses and time to
recharge are key. You must take care of
yourself in order to give what you’d like, and
set yourself up for success.
Time Session

9.35AM Opening (7 min)

9.42AM Managing Burnout - Depression and Anxiety (15 min)

9.57AM Reflection and Sharing (17 min)

10.14AM Planning Process (14 mins)

10.28AM Closing: Recap key points and tools (3 mins)

10.31AM Final Reflection and END(4 mins)

Agenda
Closing: Recap
 Suggestions
1. Fellowship Journal (Knowing Self 7 and 8,
Managing Time, Managing Change)
2. Weekly Worksheet - Together Teacher on
Coursera
3. Google Calendar and Google Keep
4. Evernote
5. Sworkit
6. Daily Yoga
 Recap of Key Points
1. Taking stock of what has been going on in the past week/ month
can help you gauge how you’ve been spending your time.
Do this regularly!

2. Being aware of symptoms of depression and anxiety, and

whether you are experiencing them, (instead of simply stress and
overwork) will help you decide how to best help yourself.
 Recap of Key Points
3. Planning purposefully will help you be more efficient, feel
like you have achieved what you have set out to do, and
mitigate the risk of burnout.

4. In order to accomplish what you want/ set out to, giving

yourself pauses and time to recharge are key. You must
take care of yourself in order to give what you’d like, and set
yourself up for success.
Time Session

9.35AM Opening (7 min)

9.42AM Managing Burnout - Depression and Anxiety (15 min)

9.57AM Reflection and Sharing (17 min)

10.14AM Planning Process (14 mins)

10.28AM Closing: Recap key points and tools (3 mins)

10.31AM Final Reflection and END (4 mins)

Agenda
 Reflect, Recollect,
Reconnect
You have 4 minutes!
You can use the other side of your paper.
If you want someone to thought partner you, please
reach out to the individuals around the room.
Thank you! And take care of yourself!