Effective Techniques for Managing Back-to-School Stress

The beginning of the school year is like no other time. Days are filled with getting classrooms ready for students to enter, preparing to teach rules and procedures that learners will follow all year long, planning those foundational first day lessons, and making the best impression you can as an instructional leader to your newest students. Planning to start the school year can create stress before the first student arrives. With all the planning and preparation, we must face that the beginning of the school year may not go as smoothly as expected. Give yourself grace during this transition and know that you can always change course if needed. To help you with this, here are techniques for managing back-to-school stress.

Mindful Moments

Teaching can be a whirlwind, but taking mindful moments can serve as a calming anchor. Find a quiet spot in your classroom or a nearby space, close your eyes, and take slow, intentional breaths. As you breathe in and out, pay attention to the sensations of breathing—how the air fills your lungs and the calming rhythm it brings. These mindful breaks can provide a reset button, allowing you to face challenges with renewed focus and a clearer mindset. Mindful moments can take as little as 2 to 5 minutes and if students are working quietly, sneaking in a few of these moments can help you better engage and be more pleasant to be around.

 

Positive Affirmations

Positive affirmations are simple yet potent tools for shaping your mindset. Teaching can be filled with one upset after another. Positive affirmations can help to combat self-doubt. It can also give you the motivation and encouragement to keep trying. Begin your day with positive statements such as, “I am capable and resilient,” or “I have the skills to overcome challenges.” You can find affirmations for a plethora of situations on Youtube. Take this a step further by recording your own affirmations on your phone. Listen to them when you are feeling overwhelmed or mentally depleted. Repeat these affirmations throughout the day, especially during moments of discouragement. Over time, these positive reinforcements can boost your confidence and resilience in the face of stress and self-doubt. For more resources on self-doubt, read, Navigating Self-Doubt in the Classroom: Unleashing Teacher Efficacy.

 

Connect and Share

Teaching can sometimes feel isolating, but building connections with fellow educators can be a game-changer. Teachers need a support system at work and outside of the building. Share your experiences, both the triumphs and the challenges, with colleagues and friends you can trust. Some social media groups can provide a haven for teachers. A supportive network not only provides a sounding board for your thoughts but also offers a source of encouragement and camaraderie.

 

Get Moving, Stay Active

Physical activity is a great stress-buster. Increasing more movement in your daily routine can help release built-up tension and boost your overall energy levels. Whether it’s parking further away from the school building to increase your step count, taking short walks during breaks, practicing yoga, or finding a physical activity you enjoy, moving your body can have positive effects on both your physical and mental well-being.

 

Tech Detox Moments

In a world dominated by technology, use it to decrease workload and then take intentional breaks from screen time. Designate tech-free times during your day, especially during breaks. It can be hard to do since digital instructional manuals and lesson plans are the norm, but it is necessary. When you must engage with technology for extended periods, follow the 20-20-20 rule: Take a break every 20 minutes and look at something at least 20 feet away, for at least 20 seconds. This will help relax your eyes and decrease eye dryness. Stepping away from screens and engaging in non-digital activities can provide a mental reset, and reduce eye strain and mental fatigue. It can also reduce and ease headaches and migraines, common symptoms of stress.

 

Creative Outlets for Expression

Creativity is a powerful tool to decrease stress and encourage emotional expression. As teacher autonomy continues to decrease, an avenue for creative expression disappears. I remember when I first started teaching, I had input over the weekly theme and how I taught skills. Years later, themes were all chosen for me and scripted lessons had taken over. A need for control is still present in the classroom. Limited autonomy at work can cause frustration and stress. Adding activities into your life that are an outlet for creative expression can be a substitute for what has been lost in the classroom. Explore creative activities outside of the classroom like art, writing, dancing, or music. These activities can provide a therapeutic release, allowing you to express and process your emotions and creativity in a constructive and fulfilling way.

 

Mindful Snacking for Energy

Nutrition plays a significant role in overall well-being. Healthy snacks can provide the energy needed to cope with stress. Opt for mindful snacking by choosing nutritious options like nuts, fruits, or yogurt. Fueling your body with wholesome food not only supports your energy levels but also contributes to better concentration and mood throughout the day. Mindful snacking can help to decrease the desire to stress eat which can cause cravings for sugar, salt, and fat.

 

Boundary Setting

Setting clear boundaries between work and personal life is vital for taking the time you need away from work to reset and replenish yourself. Define your work hours and avoid bringing work home whenever possible. Establishing boundaries protects personal time, allowing you to recharge and reduce work stress outside of the classroom. For more support to help set boundaries read, Setting Healthy Boundaries for a More Fulfilling Life.

 

Reflect and Reset

Regular reflection is a powerful practice for teachers. In the same way, you take time to reflect on the lessons you teach each week; reflect on how you are coping with work stress and pressure. Taking time to reflect on your well-being is beneficial to you as well as to your students. Being well helps you to be the best teacher you can be because when you are, you are more focused, alert, creative, and able to perform at your highest level.  To reflect and reset, acknowledge your health achievements, learn from challenges, and adjust your goals as needed. Celebrate the progress you’ve made regularly and use reflection as a tool for continuous growth and improvement. 

In the bustling world of teaching, taking care of yourself is not just important; it’s essential. Use these techniques for managing back-to-school stress to help navigate the stressors of the classroom and cultivate a more balanced, fulfilling teaching experience. Remember, you deserve this, and prioritizing your mental and physical health is essential for a successful and satisfying school year. Make this school year better than the last by addressing stress as it arises. Embrace these tools, and may your teaching year be one of joy, growth, and satisfaction. 

 

For more stress strategies to help you manage stress download the following stress worksheets for additional support.

Stress Coping Strategies