Check out expert tips on stress management for teachers to help them extend their careers and improve their quality.
Stress can be an inevitable part of a teacher’s life. The exam papers are always piling up, student performance is always on the line, and lesson plans have to be planned in advance. Combine this with the emotional rollercoaster of a personal life. While these instances are inevitable, how a teacher responds to stress can mean the difference between a long-term, rewarding career and one that is cut short by burnout. If stress is not managed or addressed correctly, it can develop into chronic problems like anxiety or depression. When it comes to school life, it’s not just students who experience the stress of following a strict routine every day. Teachers also face the brunt of working under extreme pressure every day. However, stress can be managed correctly with the right strategies. On Teachers’ Day, an expert shares effective stress management tips for teachers.
Stress Management Tips for Teachers
Apart from our parents, if there is anyone who can help us develop and grow to become the best version of ourselves, that person is always our teacher. From helping us with our studies to teaching us life skills, they are an all-round guru for us. According to International Journal of Environmental Research and Public HealthProblems such as stress, burnout and anxiety are on the rise among teachers today.
So, here are some effective stress management strategies for teachers from a school psychologist. Geetika Kapoor:
1. Breathe deeply.
The classroom environment can easily trigger sensory overload. Before you know it, your heart rate is racing, you’re sweating, and your mind is racing every minute. Deep breathing shouldn’t just be a small part of your morning routine, but your daily life. When you feel these symptoms in your body, breathe deeply. Deep breathing will help reduce your physical response to stress and help you regain control. You can also try the 4-7-8 breathing technique, where you inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. According to Journal “Boundaries of Psychology”This deep breathing technique can have a positive impact on a person's anxiety and stress levels.
Read also: 6 Best Breathing Exercises to Fight Headaches
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2. Acknowledge the presence of stress
Stress can be perceived as both positive and negative. How you perceive your stress can make or break a situation for you. Learn to accept stress in a constructive way to prevent long-term physical damage. Adopt a solution-oriented approach and always look for solutions whenever you are faced with a difficult situation. Remain positive in all circumstances and believe in your ability to handle anything and everything with grace.
3. Accept imperfection
When you work with colleagues, you fall into this endless comparison trap and perfectionismIf you always think that you are competing with every colleague around you and need to do better, you will be in a state of constant stress. If you catch yourself falling victim to this type of thinking, fight back. Know that you are always self-sufficient and you deserve all the praise and love for the service you offer every day.
4. Learn to manage your emotions
What do we do when we experience physical pain? We look for ways to heal the wound and not make it worse, right? Then why don’t we use the same approach when we deal with a failure or a mistake? If you have a setback at work or things don’t go as planned, instead of getting deep into an emotional rut, find ways to break the negative thought patterns. Try distraction techniques by indulging in some other work, such as a creative hobby, reading a book during your break, or listening to a podcast that can help you think logically after a while.
5. Practice gratitude
We can either complain about the problems in our profession or change our perspective to a positive one, viewing these problems as opportunities to move in a new direction. Whenever you face a crisis at work, be it any kind, look for the little things that went right that you can be grateful for. Open up all your senses and enjoy every moment of your day, knowing that the old days will never return. Move forward with all the resources you have and take advantage of what your job offers you at this moment.
6. Work smarter, not harder
Teachers often confuse the feelings of fatigue and burnout with hard work. Hard work should never drain your energy, leaving you exhausted and on edge. Be smart about your work. Find ways to delegate some of your work or invest in tools to make it easier to get the job done.
7. Ask for help when needed.
If everything in your difficult profession is going to your head, it is quite normal to ask for professional help. Asking for help will never make you look weak, but on the contrary, will make you better at your job.
8. Create meaningful connections at work
Whenever we connect with someone on a deeper level, our body releases oxytocin, a chemical that helps repair our hearts. You don’t always have to be the target of criticism or failure; stepping up to help someone else has the same effect. Teachers are always givers who breathe intelligence into their students. However, they can even foster meaningful connections with their colleagues to feel connected and secure at work.