Teaching is a stressful job, so much so that research conducted by the Rand Corporation indicates that teachers reported job-related stress at double the rate of the average worker. The role of a teacher is multifaceted and often shifts from educator to caregiver to disciplinarian in a matter of minutes. Add in the endless amounts of paperwork, school meetings, and lesson planning, it’s no wonder teachers are finding themselves anxious or stressed out. Just as students require a brain break to alleviate their stress throughout the day, educators too need moments of relaxation. To prevent stress before it happens it’s imperative to carve out a few moments during the day to unwind.
Create a Self-Care Plan
First and foremost, if you want to realistically find a way to relax and unwind during a hectic school day you will need to create a self-care plan. This must entail figuring out when you have free moments throughout your day or how you will incorporate any suggested methods for relaxing. Once you have identified your free time, then you can create a plan that will suit your schedule and needs to incorporate teacher wellness.
Embrace your Breaks
To truly relax and unwind during a workday you must embrace the breaks you have instead of filling those gaps with more work. For example, when you have a break in between classes, during prep time, or at lunch take a few of those minutes for self-care. Close your eyes, sit quietly, and take a few deep breaths. These short moments of stillness can do wonders for releasing tension. So, the next time you have a minute instead of checking social media, take a moment to just sit in stillness.
Eat Lunch with Colleagues
If you’re the kind of educator who likes to use their lunch period to grade papers or plan lessons, then you’re missing out on the intended purpose of this time: a moment for a break. Use this time to fuel your body for renewed energy, unwind, and engage socially with your colleagues. Research shows that social connections can improve well-being and may also help you feel less anxious. If you’re trying to avoid bringing your work home with you and you need your lunch break to accomplish your tasks, consider using only half of the time for work and the other half for yourself. This will ensure you get a break even if it’s only a partial break.
Listen to Soft or Classical Music
Soft or classical music can help reduce stress, says research. One particular study, titled ” The Effect of Music on the Human Stress Response”, found that participants who listened to classical music reported feeling less stressed when participating in stress-induced tasks. So instead of trying to “find time” to unwind throughout your school day, consider playing classical music in the background throughout the day. Not only will you feel more relaxed, but your students will too.
Practice Mindful Meditation
Research has proved that meditation is a simple and fast way to alleviate stress. Meditation doesn’t require any specialized equipment and can produce a tranquil state of mind in a matter of minutes. You may be wondering when you will find the time. All the time you need is just a few minutes. You can meditate during silent reading time, at lunch, during a special, amid group work, or in between classes. All you have to do is breathe deeply, repeat a mantra, or focus your attention on one specific object. You can adapt meditation to what you need at that very moment.
Go Outdoors
Let’s face it, the lighting in schools is not pleasant and those fluorescent bulbs can hurt your eyes or give you a headache. Add the noise and chaos of the students and staff and you are bound to get stressed. What you need is to get outside and get some sunlight. Sunlight has been proven to increase happiness. The natural light can make you feel more alert, improve your mood, help you sleep, and lower your stress levels. If you get a chance throughout the day, take your class on a walk, or plan your lesson outdoors. If that isn’t an option, then try and eat your lunch outside. The fresh air and change of scenery can provide you with a much-needed break since the majority of your day is spent indoors.
Release Physical Tension
Exercise releases endorphins which can make you feel good, it can also decrease tension and help to stabilize your mood. In some cases, research has shown that it can also be as effective as taking an antidepressant. Just five minutes of moderate exercise can stimulate anti-anxiety effects. Next time you give your students an active brain break, join them. A few minutes of dancing, stretching, or any moderate activity can help you and your students release tension. Taking the time to implement a few of these techniques can help you de-stress at work and overcome any challenges that may come your way.
Many of these methods to unwind during school hours only take a few minutes and can be an immediate release of tension. Try to practice your self-care routine before things start to become overwhelming. You can do this by setting a five-minute timer each day. The New York State Office of Mental Health says that by setting aside just five minutes each day to breathe and unwind, you can give your body and mind a much-needed break it deserves.
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