Staff Wellness: 5-Minute Calming Strategies for Teachers

Written By Cynthia Skyers-Gordon

Staff Wellness

“5-Minute Calming Strategies for Teachers”

Quick guide for busy educators

Why it matters:
Teaching is both rewarding and stressful. A quick reset can reduce tension and keep energy flowing throughout the day.

5-Minute Strategies You Can Try Today:

  1. Box Breathing – Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat for 2 minutes.

  2. Grounding Scan – Notice five things you see, four things you hear, three things you feel, two things you smell, one thing you taste.

  3. Stretch Reset – Roll your shoulders, stretch arms overhead, and release neck tension.

  4. Positive Note – Write one positive thing about yourself or your students in your planner.

  5. Mindful Sip – Take a slow drink of water, noticing the coolness and how it refreshes your body.

    Tip: Try one before every class change or meeting.

Download your guide: 5-Minute Calming Strategies for Teachers
🎁 Bonus! Because you’re here, I’ve included 3 extra wellness tools to support your calm, focus, and balance.

Cynthia Skyers-Gordon

Dr. Cynthia Skyers-Gordon, Ed.D. is the founder of SILWELL-C (Staff-Inspired Leadership for Wellness and Calm), a wellness initiative created to empower educators, leaders, and teams to thrive from within. With more than 33 years of experience in early childhood education, from assistant teacher to director to Education Coordinator, Dr. Skyers-Gordon understands the challenges and opportunities staff face each day.

SILWELL-C was born from her belief that true wellness in schools starts with the staff themselves. By providing calm leadership strategies, practical tools, affirmations, and inspiration, SILWELL-C equips educators and leaders to create supportive, balanced environments where both staff and children can flourish.

Through workshops, consultations, and creative resources, Dr. Skyers-Gordon combines her in-depth expertise with a passion for cultivating resilience, connection, and calm in every space. Whether it’s through her upcoming Wellness Toolkit, the JamBel Storybook, or the Free Wellness Hub, she continues to design practical ways for educators and leaders to sustain their own wellness while inspiring others.

At its core, SILWELL-C is more than a program; it’s a movement: a reminder that when staff lead with wellness, schools grow with strength, calm, and confidence.

https://www.silwellc.com
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