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: Keep well mentally:
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
Jenny Mosely discusses 5 ‘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 Well Enjoy your senses and imagination
Creative Well Enjoy your senses and imagination. Appreciate the arts and write, draw, sing, garden, sew, cook or dance. Play with colour, texture, sound, scent and movement.

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!

12. Wellness toolbox Things that help to make us or keep us well
Wellness toolbox Things 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:
Getting active
Getting outside
Connecting
Reaching out
Positivity journal
Playlist of my life
Worry balloon
Quiet time and relaxing
The healing power of tea
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’

18. Accept that at times it may be difficult

19. Be organised Develop a finite job list system

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

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

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
Jenny Mosely
Resilience Wellbeing Success
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,
VIA Institute