Top tips for combatting teacher stress
I recently wrote a piece for Tes discussing the ways in which schools can help teachers with anxiety. When I shared the piece I was slightly taken aback by the response from teachers. Whilst anxiety disorders are very different from feeling stressed (and should be treated as such) what quickly became apparent is there are lots of teachers who are suffering from stress-related issues within their job due to external factors. Again, to be very clear - feeling stressed is very different from having a diagnosed anxiety disorder.
In general, stress levels (especially in the current climate) within the profession are running high. We all want the best for the pupils that we teach. In order to give them the best, we need to look after ourselves. There is only one of you. With that in mind, here are some top tips for managing stress and well-being.
Be organised
Feeling prepared lessens stress. We all have experienced that Sunday night feeling. Planning ahead can help keep stress in check. Have clear filing systems both physical and virtual and stick to them. Where possible, prepare your lesson resources in advance so they are ready and waiting for the week ahead, so on a Friday, you are more likely to enjoy your weekend without worrying about what needs to be done.
Don’t fixate on mistakes
When stress levels are high we can have a tendency to revisit the same mistake over and over but this cannot change what has happened. Often these mistakes are very small. When you find this happening make a conscious choice to move your thoughts. Mindfulness techniques are great for this and so is exercise. Actively redirecting your thoughts takes time and practice but it does work. Most importantly, be kind to yourself and allow yourself to make mistakes.
Exercise
Exercise releases those all-important endorphins which are our ‘‘happy hormones’. No matter your fitness level or lifestyle there is always a place for exercise! Choose a physical activity that you enjoy and make it a regular part of your week. It could be anything from a walk, to dance, to a swim!
Get a good night’s sleep
This is easier said than done but sleep is key to staying rested and healthy. A lack of sleep leads to a decline in both physical and mental well-being. An hour before bed turn off those electronic devices and follow a bedtime routine. It might be a bath or reading; just do something that makes you feel comfortable and relaxed to allow you to get into a sleep mindset.
Set work boundaries
The very nature of our job means that there will always be more work to be done. Have reasonable expectations of yourself and what you are able to achieve in a day/week/month/term. Have a cut-off point at the end of the day. Turn off the emails on your phone, close the laptop and switch off for the evening.
Find self-care that works for you
Different things relax different people. For me, I love Animal Crossing! However, that might be an absolute nightmare for someone else. If possible, engage in an activity that is yours alone. This can be easier said than done but it doesn’t have to be a big time commitment. It might be as small as watering plants or it might be snuggling up and watching reality tv. Do what works for you. There are no self-care rules.
