9 Ways to Calm Your Mind When School Feels Chaotic
On a scale from 1 to 10, I would put the world at a solid 10 for how chaotic it feels right now.
But as a teacher, you’re probably no stranger to chaos. Your typical stressors may not be as big as a pandemic, but I would bet you’ve had a school day or two (or a lot) where things feel out of your control.
And when stressors fly at you—such as your schedule getting rearranged or a student having an off day—it can be challenging to quiet racing thoughts and calm your mind.
That’s what I want to help you with in this blog post. Below you will find nine tips to help you feel calm when your world feels chaotic, whether that be a school day gone wrong or, ya know, a pandemic.
As you read, choose just one or two of these strategies to try out today :)
And, if you’re sick of going through the school year feeling exhausted and burned out, consider joining our membership community for burnout prevention and recovery support.
1. Step away from all screens.
At the end of the day, screens stimulate the brain, and when we’re anxious it may be a signal to take a break. If you notice anxious feelings, try stepping away from all screens: the news, social media, dramatic TV shows, and your work calendar until you notice you feel more calm.
2. Remind yourself: “I can only control my own thoughts and feelings.”
If someone’s actions are causing anxiety, gently remind yourself it’s not in your control to totally change their actions. You can only control how you react to them.
3. Establish stronger boundaries.
You may not have control over a virus or other people, but you are in control of setting boundaries. If you are overwhelmed by work, set stronger boundaries between work and leisure time. If you are overwhelmed by the news, create strong boundaries about when you can check the news, or create the boundary to stop checking altogether.
4. Decide whether a stressful thought is true.
If you notice a recurring thought that is making you anxious, ask yourself if it’s actually true. Can you be absolutely sure that that is true? Is there any way the opposite could be true? Casting doubt on thoughts that make you suffer can lessen their power and help you move past them for a smoother school day.
5. Ground yourself by focusing on your senses.
It’s hard for stress and anxiety to live in the present moment. Negative thoughts tend to live in the future or in the past. Ground yourself in the present moment by noticing 4 things you see, 3 things you hear, 2 things you feel, and one thing you smell.
6. Limit forward-thinking.
This can be hard to train yourself to do, so start by simply being conscious of how much you think about the future. Whenever you notice forward-thinking, bring your thoughts back to right now. You might try a grounding activity like the one above to bring yourself back to the current moment.
7. Practice mindfulness for at least 5-10 minutes every day.
This is a very important daily ritual that can help prevent and reduce overall anxiety and stress. There are many ways to practice mindfulness. Just a few examples include meditation, deep breathing, prayer, journaling, a gratitude practice, and spending quiet time in nature. Choose an activity that resonates with you and practice for as little as 5 minutes a day to reap the benefits.
8. Move Your body.
If you find it hard to motivate yourself to exercise, try focusing on the mental benefits and stick to low-intensity movement like stretching, yoga, walking, etc. Moving your body is one of the best things you can do to relieve stress, calm your nervous system, and boost mood.
9. Be kind to yourself as you process change, especially if old coping mechanisms come up.
Whether we are talking about the current school closures or a surprise schedule change during the typical school year, it can be stressful to adapt to a new routine. Be kind to yourself as your mind and body react to the changes, especially if you notice old coping mechanisms pop up such as negative thought patterns, stress eating, biting your nails, staying up super late, etc. Know you will adapt to this change, and you will be able to move forward soon.
