Healthy Teachers, Healthy Classrooms

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Healthy Teachers, Healthy Classrooms

I blend real stories, reflective practice, and practical tools that support real change. Alberta
Agriculture
Women

I’m Carman Murray, a speaker, coach, and author who helps educators reduce burnout, reconnect with their values, and create aligned rhythms for life and teaching.

06/16/2026

Feeling worn out as the school year wraps up? You’re not alone. Here’s a plan to help you transition into summer with energy and joy:

Reflect and Evaluate: Take a moment to look back on the past year. What worked well? What could be improved? Jot down your thoughts and celebrate your successes.

Unplug and Disconnect: Turn off notifications and step away from emails and lesson plans. Give yourself permission to take a break from technology.

Engage in Personal Hobbies and Interests: Rekindle your passion for hobbies that you might have neglected during the busy school year. Whether it’s painting, gardening, or playing an instrument, immerse yourself in creativity.

Travel and Explore: If possible, take a trip—even if it’s a short one, or a day trip. New experiences can provide fresh perspectives and inspiration.

Focus on Self-Care: Prioritize your health. Get plenty of sleep, movement, and eat well. Remember, self-care isn’t selfish; it’s necessary.

Learn and Grow: Dedicate time to professional development or personal learning. Read a book, attend a workshop, or start a new course.

Connect with Loved Ones: Spend quality time with family and friends. These connections are vital for emotional support and happiness.

Remember, recharging yourself is just as important as educating your students. Enjoy your summer! ☀️

06/13/2026

Global Wellness Day feels like the perfect reminder that wellness is not something we’re meant to figure out alone.

This photo shows people who have walked beside me, laughed with me, challenged me, and reminded me to come back to what matters. That is wellness too.

Yes, wellness includes sleep, movement, nourishing food, and quiet moments. But it also includes friendship. Real conversations. Being seen. Letting someone else carry a little bit of the load when your arms are tired.

For teachers, especially, this matters.

We spend so much of our energy caring for others that it can be easy to forget we need care, too. We need people who remind us to breathe, to rest, to laugh, and to put ourselves back on the list.

So today, maybe wellness starts with one small question:

Who helps me feel more like myself?

And maybe, if someone comes to mind, this is your gentle nudge to send the text, make the call, or plan the coffee.

We are better together.

06/10/2026

If self-care only happens when everything else is finished, it probably won’t happen.

Teachers know this better than anyone. There is always one more email, one more stack of papers, one more student concern, one more thing to prep for tomorrow.

So this week, try this: put one small act of care directly into your calendar.

Not a full spa day. Not a total life reset. Just ten minutes.

Ten minutes to walk outside after school.
Ten minutes to sit quietly before making dinner.
Ten minutes to stretch before bed.
Ten minutes to eat lunch without marking, scrolling, or answering emails.

When you schedule it, you start treating your energy like it matters.

Because it does.

Your classroom needs you to be present, steady, and well. And you deserve to feel like a whole human being after the bell rings, too.

What is one small self-care appointment you can make with yourself this week?

06/06/2026

June can feel like one long exhale we haven’t quite earned yet.

Report cards. Field trips. Final projects. Classroom clean-up. All the emotions of another school year coming to a close.

And somewhere in the middle of all that, we can forget something simple:

We’re allowed to play too.

June 6 is National Play Outside Day, and maybe this is your invitation to step outside without turning it into another task.

Walk slowly.
Sit in the grass.
Throw a ball with your kids.
Wander the garden.
Listen to the birds.
Let the sun hit your face for a few minutes before you move on to the next thing.

No lesson plan required.

There’s something about being outside that helps us come back to ourselves. The sky gives us room. Fresh air clears the edges. A little movement reminds our bodies that they’re not just here to carry stress from one place to another.

As educators, we spend so much of the year creating spaces for others to grow.

Today, give yourself some space too.

What would feel playful for you today?

06/04/2026

Looking for a gift that actually supports the teacher in your life?

Teachers First: A Guide to Avoiding and Overcoming Burnout isn’t just another education book—it’s a lifeline. Rooted in real classroom experience and packed with soul-soothing, practical tools, this book helps educators reclaim their energy, clarify their purpose, and teach from a place of grounded strength.

It’s the kind of gift that says: “I see how hard you work. You matter too.”

📚 Thoughtful. Encouraging. Real.
🎁 Available on Amazon and Indigo.

Let’s start giving teachers what they really need: support that lasts. Link in comments to purchase yours today, and my audio version is coming out shortly!

06/03/2026

Joy doesn’t just show up on your doorstep like a surprise Amazon package.
You build it. You make room for it.

You practice it—especially when it feels like you don’t have time for it.
You create joy by noticing the small delights:

✨ That one student who made you laugh so hard you snorted.
✨ A fresh cup of coffee before the first bell.
✨ The five minutes of quiet before the classroom fills.

You allow joy when you laugh mid-lesson instead of trying to stick to the script.
When you sing out loud while writing sub plans.
When you let yourself play—not just plan.

Joy doesn’t mean everything is perfect.
It means you’ve created a moment of light in the middle of the mess.

This week, find one thing that sparks joy—and schedule it in.
Yes, actually put it in your planner. (Joy deserves a spot right next to “grade math tests.”)

You don’t have to wait for summer to feel alive again.
Let joy be part of the job.

05/28/2026

June is coming in with a whole little basket of reasons to smile.

We’ve got cheese, bicycles, best friends, picnics, sauntering, yoga, sunshine, ocean energy, and a day that literally gives us permission to say something nice.

Honestly, June understood the assignment.

For teachers, this month can feel like a strange mix of celebration, exhaustion, sticky notes, field trips, classroom clean-up, and wondering how one water bottle can be missing since March.

So maybe these fun days are less about adding more to your plate and more about noticing the small moments that help you feel human again.

Say something kind.
Take your lunch outside.
Go for the slow walk.
Move your body in a way that feels good.
Eat the cheese.
Text the friend.
Let something go.

And when the Summer Solstice arrives, maybe take it as a quiet invitation to notice the light you’ve carried through this school year, even on the days you were running on fumes.

05/27/2026

Somewhere along the way, many teachers learned to treat rest like a reward. Something you get once the marking is done, the emails are answered, the classroom is tidy, and everyone else has what they need.

But rest is part of how you keep going. It’s not a prize for pushing yourself past your limit.

Rest can be closing your classroom door for two quiet minutes before the next group walks in.

Or sitting in your car after school and letting the day settle before you head home.

Some days, it’s leaving the papers in the bag and deciding they can wait until tomorrow.

Other days, it’s choosing bed over scrolling because your brain has made enough decisions and your body is asking for something kinder.

Rest can also be letting dinner be simple, cancelling the extra thing you said yes to too quickly, or sitting outside for five minutes without turning it into a productivity moment.

These small choices add up.

They help your body exhale.

They give your mind a little more room.

You don’t have to make rest complicated. You’re allowed to care for yourself before you reach the point of having nothing left to give.

What is one small way you can give yourself permission to rest today?

05/22/2026

The vagus nerve and nervous system seem to be having a moment lately. And honestly? I’m glad.

When we understand what’s happening in our bodies, we can meet ourselves with a little more compassion and a lot less judgment.

Polyvagal theory gives us a simple way to notice our state:

🔥 Too hot: anxious, overwhelmed, activated
😌 Just right: calm, connected, present
❄️ Too cold: checked out, flat, shut down

The good news is that we don’t have to stay stuck there. Small tools like humming, grounding, gentle movement, anchoring, journaling, or using a weighted blanket can help bring us back toward centre.

Start by noticing where you are. Then choose one small reset.

Your nervous system doesn’t need perfection.
It needs cues of safety, one small moment at a time.

Let me know in the comments which of these you do, and if it helps!

05/19/2026

Celebrate the Small Wins (They matter more than you think!)

In the whirlwind of lesson plans, grading, parent emails, and ever-growing to-do lists, it’s easy to overlook the small wins that make each day meaningful.

Some days, the win is a quiet student asking a thoughtful question. Other days, it’s getting through that pile of marking, or realizing you actually drank your coffee while it was still warm.

These tiny victories might seem insignificant in the moment, but when you pause to recognize them, they become powerful reminders that you are making a difference.

Burnout often grows in the spaces where our effort goes unrecognized, even by ourselves. So this week, take two minutes at the end of the day to jot down one thing that went well. It doesn’t have to be big. It just has to be true.

📓 Start a “Tiny Triumphs” notebook.
🎉 Share a win with a colleague.
🧡 Let yourself feel proud.

You’re doing more than enough. The small wins are the big picture.

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Acme, AB
T0M0A0

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https://healthyteachers.ca/

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