Relieve Teacher Stress in 3 Steps
Have you ever noticed it’s hard to bounce back and enjoy your school day after something stressful happens?
When you get stressed out, your body goes into a defensive state - your muscles may tense, breathing becomes more shallow, and you may experience racing or anxious thoughts.
If you don’t take a moment to intentionally relieve built up stress, you can continue to feel the effects of one stressful moment for the remaining hours of a school day.
The good news is - You can find balance after stressful moments faster by using the 3 stress relievers below.
Here are 3 steps to relieve stress from me, 2 quotes on this subject from others, and 1 question for you to consider this school week.
3 Steps to Relieve Teacher Stress
I.
Take FIVE. The moment you notice you are feeling high stress or overwhelm, take a step out of your classroom, step away from your computer, and change your environment. This does not need to be a long break - just 5 to 15 minutes can do wonders. If you are at home, consider taking a walk outside or reading a book for pleasure. If you are in the classroom, ask for support from coworkers, if possible, to cover your class for a moment so you are able to step away (and return the favor when they need it!). If you cannot take a break in the moment, make a mental note to take time to calm your mind and body down at your next available break.
II.
Breathe deep. Breath-work is commonly listed as a stress reliever for good reason. Take 3-5 deep breaths, trying to breathe into your lower abdomen. You may choose to focus on any muscles that are intense and imagine them relaxing on the exhale. You can also focus on the feeling of the breath coming in and leaving the body. Just 3 deep breaths can help your body out of that fight or flight stage and get back to a place of centered calm. This is a great exercise you can do quickly in or out of the classroom - you can also get your students involved with a quick breath break for all.
III.
Speak to yourself with comforting, kind words. When we get stressed, our body is in a state of distress. Speaking to ourselves with comforting words can help us get out of that state and calm the body back down. You might say something like, “I’m safe now”, or “It’s all going to be okay”, or “You can get through this”. You might place a comforting hand over your heart as you say these things. This calming act of self-compassion can be said aloud or thought silently. This subtle form of support for ourselves is a strategy we can use to relieve stress at any moment during the school day.
2 Quotes from Others
I.
“Almost everything will work again if you unplug it for a few minutes, including you.” - Anne Lamott
II.
“Talk to yourself like you would to someone you love.” - Brené Brown
1 Question For You
Which of these strategies will you commit to trying this week to help lower stress in the moment?
Make sure to share this week’s 3-2-1 with a teacher you care about :)
Until next week,
Emily Hemmingson
Health Coach for Teachers
Founder of The Teacher Wellness Center
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