As educators, we know the immense stress and pressure that comes with the job. Between lesson planning, grading, meetings, discipline issues, and trying to reach every student, our jobs are highly demanding both mentally and physically. It's no wonder many teachers, including myself, have turned to food, especially sweets, as a way to cope or self-soothe during stressful times. Whether it's keeping a stash of candy in your desk drawer or constantly hitting up the vending machine for a sugar fix in between classes, these unhealthy habits can take a major toll over time.
That's why I was thrilled to have Jonathan Cranford join me on a recent episode of My EdTech Life. Jonathan is not only an educator himself but also an expert on battling sugar addiction. He wrote an incredible book called "The Sugar Demons: An Addict’s Guide to Conquering Sugar Addiction" which details his own struggles with emotional eating and bingeing. I knew he would have amazing insights to share considering the parallels between his journey and challenges many teachers face.
Right away, Jonathan opened up about his "lightbulb moment" standing in his kitchen one day, feeling ashamed after polishing off two pints of ice cream. He realized he was literally trying to hide the evidence and began recognizing his binge eating as an addictive behavior tied to stress and emotions. I could absolutely relate, thinking back to my own days mindlessly snacking out of boredom and isolation as a kid, or "rewarding" myself with fast food when overwhelmed as a teacher.
Jonathan explained the concept of "drug foods" engineered to provide an addictive dopamine rush, like Oreos hitting your "bliss point." And he emphasized the importance of controlling your food environment to remove temptation, planning for when cravings strike, and finding healthy substitutions that provide a sense of connection. As teachers, our food environment is often overflowing with treats from well-meaning parents, baked goods from coworkers, and junk food from the vending machine down the hall. But with intention and planning, we can gain power over it.
Some of my biggest takeaways were the "3 Power Ups" Jonathan outlines - taking small actions each day for physical, emotional, and social nourishment instead of turning to sugar. A physical power up could be a short walk or drinking some water. An emotional power up might be watching a funny video that makes you smile. And a social power up could be chatting with a colleague for a few minutes to get that human connection. These tiny wins help you avoid looking for fulfillment in all the wrong places.
Jonathan also stressed having self-compassion on days when you slip up. Beating yourself up leads to that "permission" mentality, allowing you to rationalize more poor choices. Just get back on track with your next meal. And don't lose hope - with consistency, those intense sugar cravings and temptation can diminish more and more over time. It's about progress, not perfection.
I'm so grateful to Jonathan for providing such thoughtful, tangible tips for overcoming unhealthy eating habits - something nearly every educator can relate to on some level. His insights have stuck with me and inspired me to be more conscious about when I reach for sweets as a crutch versus other methods of self-care. I truly believe taking care of our physical and mental health ultimately makes us better teachers, as we're able to show up fully present for our students each day.
If you're interested in learning more, I highly encourage you to check out Jonathan's book The Sugar Demons as well as his website www.TheArtofISS.com where you can find information on his coaching services. We all need more support and tools to avoid burnout in this demanding profession. Don't hesitate to reach out to me as well if you need an empathetic ear along your own journey toward self-care and work-life balance as an educator. We're in this together!
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