Stress Management for Teachers

Stress is a normal part of every teacher's life. But left unmanaged, it can undermine effective teaching and learning. Luckily, there are ways to manage stress. Take a look at the following tips.

Recognize the signs of stress.

Monitor yourself for the following symptoms:

• You're not sleeping.
   
• You feel nervous all the time.
   
• You forget important things.
   
• You get sick a lot.
   
• You're always tired.
   
• You eat a lot more or less than usual.
   
• You no longer enjoy everyday activities.
   
• You think about leaving the teaching profession.

Identify your key stressors.

The first step in handling stress is to identify its key sources. These may be behavioral (you're not getting enough sleep), situational (lack of feedback from your supervisor), or mental/emotional (low self-esteem).

Pay attention to your stress load over the next few days or weeks. Keep a stress journal in which you record your reactions to specific events. Review the results, look for patterns, and identify the key sources of stress in your life. Then develop a targeted plan to avoid or alleviate these stressors.

Talk to colleagues.

Social isolation is a common cause of professional stress. Talk things over with your colleagues. How do they handle classroom issues? What stress management techniques work for them? Conversations can take place casually or be formalized as once-a-month stress management roundtables.

Take regular breaks throughout the school day.

Many teachers go all day without a break. Don't fall into this trap! Use your breaks to step away from work and relax. Avoid shoptalk in the staff room, and take a walk around the block or listen to music to clear your head.

Plan ahead to avoid feeling rushed.

Too busy? Time management is an important component of stress management. Take a few minutes each night to organize for the next day. Develop a weekly schedule with time for teaching, grading, meetings, and other obligations. Consider setting your alarm 15 minutes earlier to start each morning with quiet reflection.

Practice daily stress management skills.

Small steps can add up to a practical and effective stress-management plan.

• Eat well.
   
• Exercise.
   
• Get plenty of rest.
   
• Reduce caffeine consumption.
   
• Practice relaxation techniques such as yoga or meditation.
   
• Keep a sense of humor!
   
• Enjoy a favorite activity on a regular basis.

Reframing is an exercise in which you view problems as opportunities, focusing on the positive rather than the negative. Example: "Boy, I really blew it on that lesson plan. The kids didn't get it at all." Reframing: "Now I know to avoid that particular learning strategy."

Think of stressful situations at work. How can you reframe these issues in a more positive light?

Take it one day at a time.

You may feel extra stress during state exams or when final grades are due. Use the tips provided here to help you get through these difficult periods. Plan a reward for yourself when the crunch is over, like a massage or dinner out.