Is the stress of teaching starting to wear down your mental fortitude? We’ve put together 7 simple stress relief tips for teachers who want to start caring for their own mental health. These easy to do practices will help you feel calmer and in control. Try them for a week and let us know how your mental well-being improves!
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Tip 1: Take 3 long breathes
Take 3 long deep breaths. It sounds simple (and it is) but incorporating regular focused breathing throughout the day takes practice and remembering. Breathing deep helps to regulate the nervous system and take us from fight or flight to a calmer state of mind.
Establish a routine of doing this at key moments throughout the day, such as first thing when you wake up, with your morning coffee, during the morning break, at lunch time, etc. You can set a reminder on your phone to help you build this routine.
Tip 2: Ask yourself this question
Ask yourself “What do I need in this moment?” So often as teachers we are so busy taking care of the needs of others. What do you need? Is it fresh air, a drink of water, to dim the lights? Checking in with yourself throughout the day helps to cultivate self-love and self-compassion and reduce that stress build-up.
Tip 3: Ask for help
Many of us are “do-ers” and we want to support, fix, and make things better for others. We often do this at the cost of our own time, energy, and well-being which just adds more stress to our nervous system. Take a minute to simply ask for help from a colleague, friend, or even our students! You don’t have to do it alone.
Tip 4: Rest
Sometimes the easiest way to de-stress is to simply rest. Sure, we can’t take a nap during the busy school day but there are other opportunities in our week to turn the phone off, say no to others requests, and just do nothing! Doing this reduces the volume of stressful demands on our emotions and mental state.
Tip 5: Be Present
Learn to practice presence. So much of our mental anguish comes from worrying about the future and things that haven’t happened yet. Or we spend time regretting or focusing on things that happened in the past.
Come to the present by noticing your thoughts and settling back into your body and breathing. Notice your feet and then scan your environment for something you see, something you hear, and something you feel. Using our senses can help anchor us in the present moment.
Tip 6: Practice gratitude
Listing and writing down all that you are thankful for and all that you have neutralizes the negativity bias we all have. It can bring about a more positive mindset and help us recognize the true abundance in our lives.
Again, it’s helpful to create a time in your day to regularly do this. Practicing gratitude first thing in the morning can help you start your day feeling less stresses and set you up with the right frame of mind for whatever comes your way.
Tip 7: Be the change!
Be the change you wish to see in the world: If you want more patience, practice patience. If you want more kindness, practice more kindness. If you want the teachers and students around you to be less stressed, practice managing your own stress…You get the idea 🙂
