With almost 90% of all teachers experiencing moderate to high levels of stress, it is very important that teachers use stress relief techniques to improve both their career and their health. While stress is evident in any job, teachers seem to face higher levels of stress due to their unique circumstances. Think about what a teacher must deal with day in and day out… high-stakes exams, crowded classrooms, quiz grading, homework grading, class assignment grading, administrative paperwork, parent conferences, department meetings, teacher conferences defiant students, angry parents, an unsupportive community, the list goes on…
Without the use of stress relief techniques, teacher stress can manifest itself in many ways, including headaches, back pain, frequent illnesses, heartburn, anger, impatience, depression, eating disorders, and insomnia. If left unaddressed, these manifestations are likely to develop into heart disease and hypertension. Stress can even damage memory and cognitive abilities.
What’s worse is that teachers often don’t know how to manage their stress and so it’s no surprise that nearly 50% of all teachers quit within their first five years.
Fortunately, there are many simple stress-relieving techniques teachers can use that will help improve both your health and your career.
Here are five stress-relieving techniques:
1. Exercise! DO NOT use the excuse that you do not have time. You must make time. Make it part of your daily routine. While it may be difficult at first, you will quickly find yourself more energized and much more efficient at work.
2. Learn to say No. This can be quite difficult… especially as a new teacher. New teachers think they have to say “yes” to everything to keep their job, but this can quickly lead to teacher burnout.
3. Join teacher forums/discussion boards. There are many teacher forums on the Internet where teachers can not only vent their frustrations, but also get real advice from real teachers who have experienced the same problems.
4. Think positive. In fact, not only think positive thoughts, but in reality say them out loud. In the morning, or on the way to work, say positive things about your work, about your students, about your colleagues. You’ll be amazed at the impact saying these things out loud can have on the rest of your day.
5. Relax and take breaks. Teachers tend to go through the day (and night) without a break. This is not healthy and only increases your stress level. Make sure you do NOT work during lunch. Take that time to eat a healthy meal and talk to your colleagues about things other than school. In other words, let yourself take a mental break from work during the day. Also, at the end of the school day, make a to-do list for the next day, and then take ten minutes to relax and refresh yourself with other stress-relieving techniques, such as deep breathing exercises, stretching, or visualization.