How to Destress as a Teacher In and Outside the Classroom

Wondering how to destress as a teacher? You’re in the right place.

Teaching is one of the most stressful jobs out there, and I know from experience that its very hard to perform at your best if you’re not feeling at least ‘ok.’

Teachers with undealt with stress can eventually lead to burnout, which does no favours to your students or to you. Caring for yourself throughout this demanding career will help you and your student.

I’ve needed to take sick (stress) leaves as a teacher, due to chronic stress that led to insomnia. The build-up of stress can eventually lead to burnout, as well as several health issues for teachers.

If we look after ourselves a little bit better at work -in and outside the classroom – then our stress may not build up to the point where we need time off to recover.

In order to destress as a teacher, you need:

• strategies to use both in and outside the classroom
• the basic keys to health – exercise, nutrition and sleep
• a decent work-life balance that allows you to turn your ‘work’ mind off
• quality time with family and friends
• time for hobbies and passions things you enjoy outside of work

Most teachers don’t see where they can fit the above ideas in – which is completely understandable and relateable. I’m going to tell you how to achieve all this below.

I have attended two stress management workshops with a doctor specifically aimed at teachers in order to manage stress as teachers, and I have some secrets to share with you.

So, let’s jump in – ways to destress as a teacher!

How to Destress as a Teacher While in the Classroom

Most of the time, I felt most overwhelmed when I was actually in the classroom. Here are some tips to keep stress at bay while you’re in action

1. Use a growth mindset when things don’t go as planned

Things don’t always go as we plan as teachers, which can be stressful for those of us who are type A, perfectionists, or just hard on ourselves.

While the organization and enthusiasm that many teachers have are valuable skills, being a perfectionist doesn’t do wonders for your mental health in the long run.

We are taught to foster a growth mindset in the classroom, but rarely how to apply it to our own jobs.

When things don’t go as planned, or when a lesson doesn’t resonate as you expect – don’t be hard on yourself. Each situation is a learning opportunity to make you a stronger teacher in the long run.

2. Streamline tasks that you can

Part of what stresses us out as teachers is the overwhelming, and often bottomless workload. The more you can streamline, the more time you have for other de-stressing activities that would benefit your health and well-being.

Avoid re-inventing the wheel when it comes to resources and lesson planning. Make your job much faster, and less stressful by:

• Use pre-made resources from Twinkl or Teacher’s Pay Teachers (yes, these often cost money, but you can filter your search to look for free resources or under a certain price range)
• Using teacher AI tools for the classroom to speed up monotonous tasks

3. Take a 2-minute breather

Taking a 2-minute breather is a way to destress when you’re really starting to feel overwhelmed. It’s most useful for teachers working with younger grades (age 9 and younger) who are more needy of your time and attention.

Sometimes there isn’t enough support to go around to everyone who needs it, which can make me (and likely the kids) feel overwhelmed at times.

I once told my Grade 2 (age 7) that I needed a short, 2-minute time out from questions. I set a timer, and they work independently (and quietly) at their desks without asking questions.

When I announced the time was up, one boy yelled “Yay! she’s back in business!” It was a useful way to get a chance to catch my breath.

While this isn’t something I would do constantly, I was glad that I took a couple minutes to catch my breath. In addition, you can try to build routines and strategies in your classroom so that the kids know where to find answers rather than always asking you.

4. Draw your awareness into the moment

I would recommend meditation at least once a day, but I know as a teacher I struggled to fit it in.

Instead, whenever I noticed my mind was scattered – I drew my awareness to the present; felt my breath going in and out, and analyzed what sounds I could hear and what I felt in that moment.

Doing this often makes a difference. And you can do it anywhere – in including in the classroom; whether you’re alone, or in the middle of helping students.

Regardless of what you’re doing, take in the present moment. How many sounds can you hear? Is your breathing slow, or fast – can you steady it?

This grounding once in a while can reduce stress.

If you’re serious about wanting to manage stress, then I recommend practicing mindfulness more intentionally outside of the classroom as well as in. A therapist can help, or you can get a book with mindfulness activities (side note: this makes a great self-care gift for yourself, or another teacher.)

The doctor who conducted the anti-stress for teacher workshops that I attended wrote a book: 52 Mindful Weeks: Cultivating Awareness and Resilience (available in Canada and the US.) The book isn’t specifically for teachers, but has some useful ideas!

5. Classroom mindfulness activities

When things are chaotic and stressful for us, they often are for the kids too. Teaching mindfulness is mandated in some jurisdictions, but regardless, it’s a useful tool to teach kids and a strategy for the classroom when things are getting chaotic.

Examples of classroom mindfulness activities:

• yoga
• kids meditation (you can find some activities on YouTube)
• colouring with meditative music

See more great ideas for mindfulness activities for children here.

6. Take a brain break with your class

It’s ok (and even beneficial) to sometimes allow a chance for non-academic activities with your class; otherwise known as ‘brain breaks.’

Doing something fun with them gives you a chance to bond and build rapport with students in your class, and allows free play. This makes your job easier and less stressful in the long run too.

You can provide some ‘free’ time as a whole class reward, or simply if you notice that your class needs a break.

Some ideas are:

• Free time for the last 20 minutes on a Friday (no screens)
• Take them outside for free play
• A game – some of our favourites is Night at the Museum (its a fun game for them, but can be done quietly, which is good for my stress levels)

7. Keep a survival kit in your teacher desk

Put together a ‘survival kit’ to keep at school. In it, you can have healthy (or not-so-healthy) snacks, and other essentials to help get you through some of the tough days.

Keeping a ‘survival kit at work helps in a few ways:

• Its a constant reminder to prioritize your health
• It provides some items to keep you feeling nourished and relaxed throughout the day at school

Read my post on ideas for things to add to your teacher survival kit.

How to Destress as a Teacher Outside of the Classroom

Here are some things to do on your evenings, weekends and even early morning before school starts to keep stress levels down

1. Do resistance training and cardio

Make some time every week for resistance training and cardio. Twice a week as a minimum will make a difference in your stress levels.

Wondering how you’ll fit in exercise on top of everything else you have to do? Make these exercise sessions appointments, similar to dentist appointments. They’re non-negotiable.

• The health benefits of resistance training is self-confidence and improved sleep. (This was one thing that really helped with my insomnia.)
• Cardio will boost endorphins

They’re a must. Hey, even if you only fit it in once a week – its better than none at all.

2. Devote a manageable amount of time each week to something you enjoy

I was a single-parent teacher for a number of years, and remember how hard it was to find time for my hobbies.

Sometimes it felt like all my responsibilities swallowed me and there was nothing left for anything else.

Even if its only once a week, make time for your the things that you used to spend time doing before becoming a teacher.

Don’t feel bad if this cuts into your marking, or lesson planning. In the book Hidden Potential: The Science of Achieving Greater Things psychologist Adam Grant talks about how workers who had an after-work hobby that they took time for were actually more productive than people who over-worked.

So based on this, having a hobby isn’t going to take away from your teaching or other responsibilities – it’s more likely to make you a stronger teacher because of the brain break that it gives you to focus on something else.

3. Make friends with other school staff

One of the hidden ways to destress as a teacher is to befriend other staff members in your school.

As an introverted teacher, I was more inclined to hide in a quiet space during my breaks. But I found it beneficial in the long run to come out of my shell and try to get to know other people on the staff.

Try to get to know the office staff and the custodians; they are people that can help you out if you ever need it, and are good to have on your side.

Regardless of who you get to know, it makes the world of a difference when your school can become a ‘family’ for you to feel

Anything related to morale-boosting at your school get involved with it. We thrive on community, and social activities and morale boosters at school help bridge those connections among staff and build a sense of community between teachers.

4. Have an occasional healthy vent

Of course, it’s not healthy to make a habit of focusing on all the negative aspects of your job.

However, having frustrations and resentment build up over time can lead to feelings that aren’t being processed. It can also validate your feelings and make you feel less alone.

Ways to vent:

• Journal (there is scientific evidence that pen-to-paper journaling can help us process our feelings better.)
• Talk to a friends, or a group of friends (especially if your friends are teachers), or spouse
• Consult a therapist
• If none of the above will work, then you can also post online anonymously -however, do not give away any identifying information such as your school board, age, what you teach or your name.
• an isolating job, the

5. Take real breaks at work

I tended to work through all my breaks. I didn’t feel that there was enough time.

Science shows that breaks actually make us more productive, not less.

• Sit in your car and relish in the silence
• Go for a walk in the subdivision surrounding your school, if there is one
• Listen to an audiobook or music through headphones or earbuds
• Put off the few tasks that you can until you feel better

6. Consider some more drastic change if it comes to it

If you feel that you’re beyond a point where any of the above suggestions are going to make much difference for you, then I’d recommend taking a longer break from work – anywhere from a few weeks, to a few months depending on how you’re feeling.

I went through a very stressful period while teaching, but the doctor I had at the time wasn’t supportive of time off work, and I wasn’t able to get the support I needed.

Had I been able to take the time off I needed at the time, I wonder if I could have lasted longer at my career, or at least come back to it with a healthier mindset and attitude.

I eventually burned out and ended up quitting teaching. So, unless you see yourself leaving teaching in the future, then I recommend doing everything you can to take control of your mental health now so that it doesn’t spiral out of control.

Here are some things to consider:

• If you work in a toxic workplace, have unsupportive admin or coworkers you don’t connect with, then consider transferring schools
• Sign up to chat with a therapist and/or your doctor
• If teaching isn’t for you, consider alternative careers. If your stress is connected to feeling unhappy, then the hope of a different career can raise your spirits

Destressing as a Teacher FAQ

Here are some of the most commonly asked questions about managing stress as a teacher

How to manage anxiety as a teacher?

To manage anxiety as a teacher, be sure to practice mindfulness both inside the classroom with your students and on a regular basis outside the classroom. Do exercise including cardio and resistance training, eat healthy, and make sure you’re still prioritizing the things you enjoy outside of your job.

Final Thoughts on Managing Stress as a Teacher

I hope that this article has given you some useful tips on how to destress as a teacher. This topic means a lot to me because of the years I struggled to manage my stress as a teacher. Many of the above tips were very helpful. I taught for almost 10 years, while maintaining positive health through many of these tips.

An important reminder to leave you with is that managing stress as a teacher is not taking away from the students. You’re more helpful to them if you’re feeling your best.

With stress and burnout being some of the main reasons so many teachers end up quitting, you’re not doing any disserve by doing what you need to care for yourself.