Many teachers, shadow teachers and parents reach the end of the day with sensory fatigue, stress and emotional overload. Supporting learners and holding space for others often leads to reduced energy and lower regulation in the evening. Short self care pauses help the nervous system return to balance and support calmer responses.

A small expressive arts task offers one supportive option. Mandala style drawing uses slow repetitive lines and a predictable rhythm. Research in expressive arts therapy notes that structured drawing and repetitive hand movements help organise attention and lower stress. Simple hand based actions support the parasympathetic system and provide a grounding effect.
Studies in mindfulness and creative regulation show similar patterns. Slow drawing and controlled breath can reduce heart rate and support emotional recovery (Malchiodi, 2020; Kaimal et al., 2017).

This practice does not require art skills. The focus is on reduction of activation in the body and mind. Teachers supporting neurodivergent children often experience emotional labour, sensory input and constant problem solving. A regulated adult supports a more regulated environment.

How to try a 30 second mandala pause

• Sit with a pen and paper.
• Draw simple circles or curved lines.
• Keep movement steady and slow.
• Breathe in and out at a comfortable pace.
• Stay with the rhythm of the line.

This activity works for shadow teachers, special educators, parents and caregivers. The structure is predictable and supports a slower internal pace. It resets attention on the body rather than external pressure or demands.

Why this matters for educators and parents

• Helps the brain move away from reactive thinking.
• Reduces sensory overload after long days in classrooms.
• Offers a small moment of self compassion.
• Requires no setup or preparation.

Many teachers and parents carry emotional weight from learning support and behaviour support. A quick grounding practice helps maintain personal boundaries and resilience. A calm adult models regulation for children with ADHD, autism and other neurodivergent profiles.

Try this short practice today

Put on a trending calm or lo fi sound. Sit with paper. Draw slow lines for half a minute. Pause before you rush into the next task. Small moments of restoration build long term capacity.

Save this practice for tired evenings or heavy classroom days. A slow repetitive line often becomes enough to bring a sense of stability back into the body.

If you found this useful:
• Bookmark this post for later.
• Share with a teacher or parent who needs support.
• Explore the EducateAble content on shadow teaching, inclusive classrooms and expressive arts strategies.
• Join future workshops and courses for educators and parents who want practical tools for emotional regulation and classroom support.

Your work matters. Your energy matters. Take moments of peace when you need them.

References

Kaimal, G., Ray, K., & Muniz, J. (2017). Self regulated creativity and physiological stress indicators. The Arts in Psychotherapy.
Malchiodi, C. (2020). Trauma and Expressive Arts Therapy. Guilford Press.