The Frazzled Principal's Wellness Plan;

Restructure your personal and professional priorities by tackling the stresses of managing workplace environments, juggling competing priorities, and balancing personal and professional agendas.

List of Checklists and Planners

ix

Physician's Foreword

xi

Donald Schumacher

Educator's Foreword

xv

Jim R. Watson

Acknowledgments

xvii

About the Authors

xxi

Educational Leadership in a Culture of Stress

1

(14)

Stress and the School Principal

2

(1)

Stress and Central Office Personnel

3

(1)

Life Events and Workplace Stress

4

(3)

Stress and the Immune System

7

(4)

Redefining the Culture of Stress from a Healthier Perspective

11

(4)

Restructuring Personal and Leadership Priorities for a Healthy Lifestyle

15

(14)

Why Manage Priorities?

16

(1)

Identifying Your Priorities

17

(6)

Your Mirror Image of Self

23

(4)

Making Priorities Your Personal Mission

27

(2)

Mastering the Science of Stress Management for Better Health

29

(16)

Factors Influencing Stress Levels

30

(5)

Identifying Your Stress Levels

35

(3)

Reducing Stress Levels

38

(7)

Using Physical Activity as a Professional and Personal Coping Strategy

45

(12)

Managing Perceived Work Demands

46

(1)

Finding Time for Physical Exercise

47

(1)

Walking

48

(1)

Stretching

49

(1)

Yoga

50

(1)

Pilates

51

(1)

Karate, Kung Fu, and Cardio Kickboxing

52

(2)

Therapeutic Massage

54

(1)

Additional Physical Activities to Investigate

55

(2)

Desktop Yoga

57

(20)

Correct Breathing

58

(1)

Sitting Tree

58

(1)

Turning Bird

59

(1)

Tired Warrior

60

(1)

Desk Cobra

61

(1)

Nosey Neighbor

62

(1)

Alternate Breathing

63

(1)

Head Rotation

64

(4)

Leg Wrap

68

(1)

Sitting Dog and Sitting Cat

69

(2)

Cross-Legged Meditation

71

(3)

Desk Rest

74

(3)

Immediate Stress Reducers

77

(10)

The Squeezer

78

(1)

The Breather

79

(1)

The Calmer

80

(2)

Your Stress Management Plan

82

(5)

Arresting Time Bandits at Home and at School

87

(10)

Perfectionism

88

(2)

Procrastination

90

(1)

Inability to Say ``No''

91

(1)

Managing Your Personal and Professional Time Bandits

92

(5)

Using Nutrition to Support a Healthy Lifestyle

97

(6)

Schools as a Culture of Unhealthy Eating Habits

98

(1)

Redefining Food Choices From a Healthier Perspective

99

(1)

Important Numbers to Know

100

(3)

What the Literature Says About Stress and School Leadership

103

(8)

Principals

103

(2)

School Superintendents

105

(2)

Leadership Stress and the Workplace

107

(1)

The Biology of Stress

108

(3)

References

111

(4)

Index

115

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The Frazzled Principal's Wellness Plan; Reclaiming Time, Managing Stress, and Creating a Healthy Lifestyle

Summary

Table of Contents

Supplemental Materials