Teacher Wellness—Balancing Life and Work, Stress Management, and Wellness Routines as a Kenyan IB Teacher in Kinshasa

Ms. Rachel Awinja

Teaching in the IB MYP/DP programme is a privilege I deeply cherish but it’s also a role that demands my very best energy every single day. As a Kenyan Language and Literature /TOK educator living in Kinshasa, I’ve learned that wellness is not a luxury or an afterthought; it’s what allows me to show up fully for my students and still have a life beyond my classroom. Without intentional balance, the endless cycle of unit plans, grading, Internal Assessments, and student needs could easily swallow me whole.

One of the most valuable lessons I’ve embraced is the art of boundaries. When I’m at school, I’m present, engaged, and fully in “teacher mode.” But once I step outside those gates, I let myself shift gears completely. Evenings are for me; no late-night lesson planning, no “just one more email” just rest, hobbies, and calls to my family back home in Kenya. That separation keeps me fresh and creative.

My daily wellness starts with simple rituals. Every morning, I savor a quiet cup of tea, letting the warmth and stillness set the tone for the day ahead. Between classes, I make time for tiny but powerful pauses; sipping water, jotting down one small thing I’m grateful for, or looking out a window to reset my perspective. On other days, I’ll step outside for a breath of fresh air or share a lighthearted moment with a colleague. These micro-breaks might last only a minute or two, but they create space for my mind to recharge before the next lesson begins. I also feed my mind and spirit with enriching podcasts that spark ideas and offer fresh perspectives, and I turn to inspirational music when I need an instant mood lift or a smooth transition from work to personal time.

When the weekend arrives, my wellness takes a social and delicious turn. I’ve made “food dates” a personal tradition, sometimes it’s exploring a new Kinshasa restaurant with friends, other times it’s hosting a cozy home-cooked meal. It’s not just about eating; it’s about laughing, connecting, and recharging together. No matter where I am, staying connected to my family in Kenya is non-negotiable. Regular video or audio calls keep me grounded and remind me of what matters most.

I also invest in rest, literally. Each month, I set aside part of my salary in a “wellness fund,” which I use to book a summer holiday. Whether I’m discovering a new city or revisiting a beloved spot, travel is my way of pressing pause, breathing deeply, and returning with fresh eyes and renewed energy.

Movement has also become an essential part of my wellness. Joining a gym was one of the best decisions I’ve made. It’s not just about fitness; each workout is like hitting the reset button in my mind. The physical challenge clears away stress and sharpens my focus. Beyond movement, I nurture my creative side. Reading purely for pleasure reconnects me to my love of stories, and journaling helps me process life, both the joys and the challenges. These small acts feed my soul and remind me why I chose teaching in the first place.

For me, wellness is a living rhythm: work, rest, connection, movement, creativity, and inspiration flowing together. When I protect that balance, I don’t just survive the demands of teaching; I thrive. And when I thrive, my students feel the difference, they get a teacher who is present, energized, and fully alive in the classroom.

Miss. Rachael Awinja Onyango.

IB MYP /DP LANGUAGE AND LITETATURE/TOK EDUCATOR.

Jewels International School of Kinshasa. (D.R.C)