By Britney Wilkins
Teachers have one of the
most stressful jobs, despite their long vacations. Besides being responsible
for large groups of hormonal or destructive students all day, teachers also
have to abide by strict government and school district guidelines, attend
after-hours workshops and meetings, call parents, submit lesson plans early on,
worry about school security and put up with loads of homework thanks to
grading, grant writing and certification renewal classes. To help teachers cope
with all of this stress, we’ve compiled a list of over 100 different ways you
can relax and get centered, whether you’re in the middle of a lecture or
already home and trying to forget about your hectic day.
Health Habits
Staying
in good health greatly affects your stress levels and helps you cope with
anxiety and long days.
1.
Stop smoking: That little buzz you get from a cigarette may calm you down
temporarily, but the nicotine that’s blowing into your system will actually
make you jumpy and over alert.
In the long run, that’s not good news for your stress levels.
2.
Minimize your caffeine: Teachers may thrive on coffee breaks, but consider
cutting back to just a couple of cups a day. Even better would be to substitute
at least one cup of coffee or soda for green tea. The tea can boost your
immune system and contains less caffeine than coffee.
3.
Eat breakfast: Eating a good breakfast not only boosts your metabolism, it also
keeps you focused so that you’re more productive throughout the
entire day.
4.
Snack right: It’s easy to grab whatever snacks are in the vending machines or
school cafeteria, but it’s also important to eat right while you’re at school.
Physically, a diet of fatty, greasy foods will make you feel weighted down,
bloated and tired, while your emotional state may be at risk too if you feel
guilty about wrecking your diet.
5.
Set realistic goals: As a teacher, it’s easy to get caught up in saving your
at-risk students from failure or sponsoring every club each semester. Set
realistic goals for yourself and you’ll be able
to find a less stressful balance.
6.
Visit the guidance counselor: If your school’s counselor isn’t a mental health
professional, he or she may still be able to refer you to a local psychologist.
Even if you aren’t suffering from depression, talking things out with an
unbiased medical professional is therapeutic.
7.
Cut back on worrying: Worrying takes up too much time and energy;
plus, it makes you even more stressed about things that aren’t in your control.
8.
Open up the windows: When it’s nice outside, open up the windows to give you
and your students a rejuvenating breath of fresh air. Sunlight will also
improve your mood, so even if your windows don’t open, crack open the blinds.
9.
Aromatherapy: You can use this recipe for aromatherapy bath salts at home or at school. Just one whiff will help
you feel relaxed and back in control.
10. Practice
anger management: Even teachers with the purist of hearts sometimes can’t wait
to send their students home for the day. Practice these anger
management tips to prevent yourself from totally
losing it.
Goodies
for your Desk
Keep
a stash of healthy snacks, photos, and even stickers in your desk when you need
to indulge between classes and remind yourself what you’re working for.
11.
Chocolate: Sneak a little piece of chocolate once or twice a day to give
your brain a boost of endorphins and
indulge your sweet side. Dark chocolate is supposedly the best.
12. Stickers:
Stickers are just for the kids, right? Keep your own sticker sheet or rewards
card and give yourself a sticker every time you handle a crisis in the
classroom or finish the week on a good note.
13. Favorite
tools: Your supplies drawer for the students can have a mish mash of pens,
crayons, scissors and notecards, but save the best for yourself in your locked
drawer. Even something as simple as getting to write cards with your favorite
colorful pens can make you feel better.
14. Healthy
snacks: Pack a survival kit full of healthy snacks before you leave
for school each day, and you can munch and crunch away without feeling guilty.
Many of these foods like almonds, baby carrots and tuna will also help your
focus.
15. Lunch
menus for take-out: Some days you just need to treat yourself for lunch. Keep a
stack of nearby restaurants that deliver healthy take-out meals and
indulge yourself between the bells.
16. Vacation
calendar: Whether you’ve just highlighted all your vacation days on the school
district calendar or you actually have a countdown to your next trip, sneak a
peak at a vacation calendar to give yourself motivation.
17. Goal
presents: If tales of the greater good aren’t getting you through a really
tough time, remind yourself of the practical reasons why you’re sticking with
your job. Keep a picture from a catalog of the new shoes you’ll buy with your
next paycheck, or the new TV you’re saving up for.
18. Photos:
Put pictures up of your friends, family and pets to make you feel close to your personal
life even when you’re at work.
19. An
organization system: A cluttered desk will make you feel stressed as
you frantically look for lost papers, contact information and your stash of
dark chocolates.
20. Stress
ball: Don’t underestimate the power of a stress ball. These days,
they come in all kinds of funny shapes and characters, and a quick squeeze now
and then can help you calm down.
Mottoes
and Mantras
Stay
motivated by reciting these mantras and reading these inspirational teacher quotes
every morning.
21. Recite a
spiritual passage or motto: Many mental health and stress experts
encourage individuals suffering from stress to pursue a spiritual path that
makes sense to them. Common messages from different spiritual leaders include
compassion, inner peace, and "a notion of caring for themselves,"
according to Dr. Edward T. Creagan, a Mayo Clinic oncologist.
22. Meditate:
Take a minute or two to meditate at your desk or even at the dry erase board
when students are pushing you to your limit.
23. One thing
at a time: Try to only tackle one task at a time, and you’ll work down your
to-do list much more efficiently.
24.
Summertime, Summertime, Sum Sum Summertime: This classic oldies song will have
you counting down the days until summer vacation and picturing yourself on the
beach or by the pool, away from students and lesson plans.
25.
"Good teaching is one-fourth preparation and three-fourths theater.":
Gail Godwin’s quote may make you feel less guilty when you suddenly
feel unprepared.
26.
"What the teacher is, is more important than what he teaches.": This
quote from Karl Menninger can help you through irritating state tests and other
required lessons that make you feel like you’re wasting your time.
27. "The
best teachers teach from the heart, not from the book.": Toss out your
dreary textbooks and get creative with each new unit.
28.
"It’s easy to make a buck. It’s a lot tougher to make a difference.
": The next time someone makes you feel guilty for not earning as much
money as them, remember this quote from Tom Brokaw.
29. "He
who opens a school door, closes a prison.": Victor
Hugo’s quote is especially relevant for teachers of at-risk students
and those who feel frustrated when trying to inspire stubborn kids.
30.
Inspirational quotes for teachers: Check out this list for even more
inspirational quotes just for teachers.
Organization
Tools
Staying
organized will also beat back stress, as you’ll be able to meet deadlines,
remember projects and field trips, and have more time for yourself.
31. Google
Calendar: Set up events and schedules for lesson plan submission
dates, in-service workshops and more by using Google Calendar.
32. ubernote: This
cute tool lets you dump lists, contact information, event plans, special
project ideas, field trip materials and more into several different notepads
that keep you organized and on track.
33. Notesake: This
tool is great for teachers who are pursuing a higher degree, going to workshops
or earning more credit hours for their certification. You can take notes faster
and organize your notes so that you’ll be able to find them once you want to
plan a lesson.
34. eFax: Keep your
runs to the teachers’ lounge to a minimum by using eFax, which lets you send
out permission reports, progress reports and anything else you need signed over
the Internet.
35. Backpack: This
very popular tool lets you "centralize and share information" with
other teachers in your department. You can maintain a department calendar,
share pages and a to-do list.
36. Toodledo:
Toodledo sends reminders to your mobile phone so you never forget a task.
37. Project
Stat.us: Keep your principal and supervisors updated with new project
information or your certification process with this collaboration tool that
lets you organize your progress online.
38. Evernote:
Use this beta tool to capture images and websites on your computer or your
mobile phone. You can then organize your notes and presentations for class
wherever you are.
39. Tools and
Templates: If you don’t have time to design your own certificates, game tools,
or work sheets, pull from this list of tools and templates for teachers.
40. Google
for Educators: Here you’ll find some of the best
available Google tools and apps just for teachers.
Inspirational Podcasts and Sites
Visit these
websites for teacher support and ideas for managing unruly classrooms and
parents.
41. Teachers
at Risk: Dealing with Stress: Read these posts to learn better ways to deal
with stress.
42. Thoughts
on Teaching: Commiserate with this teacher who blogs about classroom
management, department meetings and more.
43.
Teacherscreech: Here, you’ll find "rants and musings about dyslexia,
learning disabilities and other challenges."
44. Poem of
the Day: While English teachers can use this site as a teaching tool for
students, it’s also a good way to start the day, just for yourself.
45. Teacher
Lingo: Find teacher blogs, lesson plans and more on this teacher community
online.
46. Hip
Teacher: Check out the daily adventures and discouragements of this
"hip" teacher.
47.
Pro-Teacher Community: Get teaching ideas or teaching support here.
48. It’s Not
All Flowers and Sausages: Read this blog "for teachers who rock and are
frustrated by the day to day drama that gets in the way of our interactions
with children. Don’t get me wrong," she writes, "I love my job, but
sometimes a girl has gotta vent…"
49.
Teachers.net: Access chatboards, project ideas, a calendar and more on this
site.
50. New
Teacher Support: The UNC – Chapel Hill School of Education lists several tips
and reality checks for new teachers here.
Getting the
Support You Need
Reach out to other
teachers, your friends and family, and even your principal to get the support
you need and feel less stressed about your decisions.
51. Get to
know the parents: Whether it’s a simple note home, a parent-teacher conference
or a phone call, let the parents of your students know you care. Building up a
relationship with them will also help you understand your student’s behavior
and performance in class.
52. Rely on
family: Rely on family members for support when you’re really stressed: they’ll
keep you grounded and will help you prioritize your needs as well as your job’s
responsibilities.
53. Let
trustworthy students help: If you’re swamped with grading, decorating the
bulletin board or running errands to different teachers’ rooms, ask a
trustworthy student or two to help alleviate your burden.
54. Get to
know your principal: In large schools, it can be hard for new teachers to get
to know the principal, but this tip will help you feel like you’ve got someone
behind your back in case something happens with students, parents or other
teachers.
55. Use
e-mail to connect during the day: Many schools have e-mail networks just for
administration and teachers. Use this system to your advantage by staying
connected with other teachers so you don’t feel so lonely
or isolated in your room.
56. Make the most
of in-services: They take up extra time, but in-services and workshops can also
help you get ahead with lesson plans and organization.
57. Happy hour with
other teachers: After school, kick back with your teacher friends and head
to happy hour. You can rant about students and commiserate about
standardized test prep.
58. Ask for help:
If you need help juggling all of your duties, don’t feel like it’s
shameful to ask. Everyone needs an assistant now and then.
59. Use
substitutes: When you’re sick or just need a day to catch up, call in a sub to
take over the daily grind while you rest up or finish some grading.
60. Go online:
There a number of teacher blogs and forums online that will help you find
support in your community, offer advice for dealing with stress,
and inspire you to keep going.
Tiny Tricks
These tiny little
tricks, from hanging out with non-teacher friends to taking deep breaths, will
help you de-stress all week long.
61. Pursue
your own hobbies: Stay grounded by pursuing your own hobbies outside of school,
like horseback riding, running, blogging, or painting.
62. Buy one
frivolous things a week: Whether it’s a funky pair of socks, a new CD or some
new perfume or cologne, buying something just to indulge yourself will keep
your spirits up.
63. Spend
time outside: Walk to school once a week, take your dog to the park or do some
grading on your patio to give your brain and your emotional
well-being a boost.
64. Pursue
your own work in your field: Set aside a little time to organize an experiment,
write an article for a professional journal or give a talk at a conference to
give yourself even more career and intellectual satisfaction.
65. Read a
book just for you: The next time you pick out a book, don’t do it because
you think it might be a good read for your students. Pick something out just
for you as a way to unwind.
66.
Prioritize: Learning how to prioritize is a proven way to lower
stress levels, get more tasks accomplished, and have extra time for yourself.
67. Have
weekly dinners with non-teacher friends: Get together with your non-teacher
friends so that you’re not always talking about school and
students.
68. Sneak in
a sick day: Even if you aren’t really sick, give yourself a personal day to
stay home from school, go to the beach, catch up on errands, or get a manicure.
69. Plan a
vacation: Even if it’s just a weekend getaway, planning a vacation will give
you something to look forward to and give you a chance to unwind.
70.
Breathe: Deep breaths can make you feel more relaxed and focused in
seconds.
When You Go
Home
Teachers have
homework too, but when you go home, it’s important to unwind and focus on
yourself. Follow these tips for de-stressing at home.
71. Only do
the extras: As a teacher, you know it’s pretty much impossible not to bring
your work home with you, but if you can, limit your homework to projects that
allow you to get ahead, not catch up. You’ll feel less rushed and more pleased
with yourself doing this kind of work, even if you’re at home.
72. Time for
yourself: Between the grocery store, last minute study guides and exam preps,
and spending time with your family, make sure you carve out a little time just
for you, even if it’s just to read a book before bed, watch the evening news or
paint your nails.
73. Have other
interests: Besides teaching, find something new to talk about with your family,
like gardening, movies or even mindless celebrity gossip.
74. Don’t check
your school e-mail: When you get home, try not to check your school e-mail.
Unless you’re waiting on an important message, the e-mails you receive will
just cause you unnecessary stress for problems that won’t be able to
be solved right then anyway.
75. Pamper
yourself: Take a bath, shop online, make dessert or give yourself a facial
to feel good about yourself and forget about school work.
76. Do something
constructive: When you get home, the only thing on your mind is probably to
plop down on the couch and watch TV. Doing something constructive, though, will
keep you energized and promote personal growth. You can start an art project,
tutor a friend or work on a home improvement project.
77. Keep the rest
of your life organized: If you’re super organized and always on the ball at
school but your home is a mess and you never see your friends, you need to work
on striking a balance. Clutter in any part of your life will make you
feel stressed all the time.
78. Go out: Your
life needs to be about more than just home and school. Try to get out at least
once a week on a school night to meet friends for a drink, head to a coffee
shop, take a night class or go out dancing.
79. Have sex:
Having sex is a fun and healthy way to relieve stress.
80. Volunteer: On
the weekends or after school join a volunteer program to meet new people,
forget about your school life and keep your struggles in perspective.
Diet, Exercise and Sleep
Having a regular
routine for diet, exercise and sleeping is important to managing your stress
levels.
81. Yoga: Besides
the relaxing but effective exercise moves, yoga also promotes a
calming quality of life.
82. Dance lessons:
Spice up your exercise routine by burning stress and calories with
a dance lesson or a night at a salsa club.
83. Go to bed
early: If you’re totally exhausted, don’t stay up to watch late night TV. Just
cuddle up and go to bed early to catch up on sleep.
84. Keep a regular
schedule: A regular sleeping schedule lets your body get the most out
of sleep, helps you fall asleep faster, and wake up on time more easily.
85. Don’t
overindulge on the weekends: It’s a good idea to catch up on your rest on the
weekends, but don’t sleep so much that you get behind in your chores or social
activities: that will just lead to even more stress.
86. Kickboxing:
This aggressive exercise is great for when you need to release a lot of stress
and frustration.
87. Avoid sleep
disrupting foods: Heavy, rich foods and some spicy foods disrupt your sleep
patterns, so don’t indulge in these treats right before bed.
88. Don’t work in
bed: While it may seem like a comfy solution to annoying homework, avoid
working in bed. This may make it harder for you to fall asleep or associate
your bed with unpleasant emotions.
89. Eat fish: Fish
is known to be "a stressbuster" food that also helps your
brain focus.
90. Vitamin C:
Vitamin C is boosts your immune system and lowers stress levels.
91. Red wine: Red
wine can help you unwind and relax after a stressful day, and when drunk in
moderation, it can also deliver health benefits like good
antioxidants.
Improving Your Game
While some of these
tips may cause you to work longer hours, they will help you become a more
qualified teacher and give you a stronger sense of your professional
achievement, making you feel less overwhelmed and more confident in your
position. By sponsoring a club or getting your students involved in a big
project, you can also find the time to realize your own dreams and pursue your
own hobbies.
92. Don’t
resist change: Resisting new technology trends and teaching styles
will just make you feel left behind and disconnected. Implement new tools,
blogs, and multimedia presentations to connect with your new generation of
students and younger teachers.
93. Go to
teacher conventions: Be on the cutting edge of your field and education by
going to teacher conventions and connecting with other educators.
94. Apply for
grants: Even if you don’t get it, you will at least have the satisfaction that
you had enough drive to complete a grant writing project.
95. Be
proactive: Be proactive about your students and your career, by looking for
extra responsibility, applying for a promotion, and researching exciting new
projects.
96. Get your
students involved in a cause: From starting a local recycling project to
linking up with students from another country, you can toss out ideas to
your students that also appeal to your own interests.
97. Go back
to school: Earn a higher degree or renew your certification by taking night
classes or going to summer school.
98. Sponsor a
club: If your school doesn’t offer a club that is interesting to you, offer to
start one and be the sponsor. It doesn’t even have to be related to academics:
you could share your talent for cooking, sewing, building models or web design.
Staying
Stress-Free Everyday
You’ll undoubtedly
have tough days dealing with students, parents and even other teachers, but
these last tips will help keep you centered.
99. Laugh:
Laugh along with your students or share a joke of the day to keep the mood in
your classroom light.
100.
Listen to music: In the car and between classes, turn on the radio or play your
favorite CD to escape for a while.
101.
Remember that there’s always tomorrow: No matter how bad your day was, remember
that when you get home, you can just go to sleep and wake up with a fresh
start.