In my last post, I talked about my journey with teacher burnout. Goodness, did that touch a nerve for many of us who are in the classroom! It’s been a bit since I shared that post and like you, I am back in the classroom – in the thick of it!
I’m sharing some of the strategies I’ve used to manage my daily stress and help regulate my nervous system. With that said, I am not a mental health professional and am not giving any kind of medical advice. I am simply a teacher with 30 years in the elementary classroom who has worked to manage my burnout and stress levels daily. It is my sincere hope that in talking about this, it helps others to begin recognize unhealthy patterns around their work/life balance and seek their own journey to better physical, emotional, and mental health.
Soul Time
Soul time is my time to quiet my mind. Some may call it mindfulness, others meditation or prayer – call it what you will. I won’t get into the semantics of each, but what I do think is important is carving out time each day to sit in silence and to meditate on what is important in your life. I used to do this in the early mornings as it really helped frame my mindset for the day. As I’m now in the throws of parenting a teen, my quiet time comes in the evenings before I go to bed. Whatever time works for you, set aside 3-5 minutes of quiet time each day for your own soul time.
Breath Work
When stress is building up in me, I notice that my breath goes shallow. Taking a moment to just remind myself to breath and to breath deeply helps reset my mind and body. There are so many ways breath work can help regulate your nervous system. From slowing your heart rate, to lowering your blood pressure and increasing your oxygen flow breath work is so important. Here are some of my favorite ways to focus on breath work. I often do breath work after a really challenging class just to help me reset and calm myself.
- Box breathing (four counts in, four counts hold, four counts exhale, four counts hold, repeat)
- Alternate nostril breathing (using index finger, push to close one nostril, then breath deeply in/out, move index finger to other nostril and repeat breathing, alternate each nostril with one breath in)
- Breath of joy (this one a bit harder to explain, but works so well so I’ve linked a video here to watch it)
Nature
Often when I’m feeling overwhelmed or stressed, a few minutes out in nature helps me reset. One of my favorite things to do is to take a walk around my neighborhood. With fall in full swing, there are so many sights, smells, and sounds to take in and focus on. Another favorite activity is working in my garden in the spring and summer months. Getting my hands in the dirt and tending flowers and vegetables. Maybe you love a good hike through the woods, a walk through the park, or to sit around a bonfire on a weekend night. How you connect to nature is your choice, but doing it is a must! There are so many times I’ve not wanted to go on a walk, but at the end, I’ve never regretted it once. Get out and enjoy a few minutes of nature!
Movement
Another favorite way that I help manage stress is through movement. A few summers ago, I taught a Music Learning Theory course with my dear friend, Dr. Wendy Valerio from the University of South Carolina. She started each morning with movement for teachers in which the first thing we did was simply lay on the floor and move slowly from one side to the other. We affectionately called this movement “blobbing.” What was so lovely about this simple act was that it grounded our bodies in a way we, as adults, typically don’t do. Through this movement, I could feel my shoulders release from their hunched over position. I could feel tension in my shoulders, back, hips and legs and begin to move to release it. It was such a simple way to connect with my body again. Do you need to blob to move? Nope. For you, movement might be stretching, yoga, walking or any other way of reconnecting with your body. The point is to find a way that works for you and to do it!
Journaling
When I’m feeling overwhelmed or stressed, I often focus on the things that are hard or not going well. For me, journaling became a way to focus on the positive in my life. Some days journaling comes easy and I’m able to write about what I’m struggling with and how I’m coping with it. Other days I’m tired and the best thing I can do is write 1-2 sentences on what I’m grateful for in my life or the good that is in my life. Journaling is a wonderful way to help process emotions you didn’t even realize were lurking under the surface. There are some great websites that provide journaling prompts if you’re not sure where to start!
Sleep
Lastly, the importance of sleep cannot be overstated. I am someone for whom sleep does not come easily. I average around 5-6 hours a night. I really have to prioritize my sleep during the school year as it’s so easy for me to work late or get up early to finish work. Creating a healthy sleep routine is so important. For me, that includes no phone/computer the hour preceding bed. It means a dark, cool, quite environment for sleep. Part of my sleep routine is doing my soul work, breathing, movement, and journaling before bed. I’ve found that those things really help quiet my mind and prepare my body for rest.
How do you manage stress and burnout as a teacher? Of these strategies, which one work best for you? Do you have others that help as well? Share your ideas below!
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