Feeling unmotivated that you are losing focus?
Not paying attention to your body’s signals can accumulate those little hurdles and end up affecting your teaching. Worst of all is when stress becomes chronic, it can have a negative impact on your health. That is why it is critical to have stress relievers that can help you calm down quickly.
It is reported that a big percentage of teachers are experiencing high daily stress. What adds to the burden is that many of them don’t realize how much stress is building up until anxiety steps in. Ignoring this pressure will take on your teaching performance. It can affect your students and their social adjustment will slow down, as well.
Here are ways and strategies to help manage daily stress and handle its negative effects on your life as an educator:
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8 Stress Relievers That Can Help You Calm Down Quickly
1) Take short breaks in the classroom
Studies show that short physical and mental breaks in the classroom relax the brain. They are a state of rest that lets the mind stop from too much thinking and absorbing of things. Longer breaks such as “coffee break” are extremely calming and give you time to refocus on other important things like your home, children, or yourself.
In a relaxing mood, you are able to retrieve a pace that allows you to think slower, create solutions, and solve problems. It gives you moments for yourself that allow you to think of what makes you smile. You also are able to check your emotions that lead to more positive behavior. This is a fundamental skill in life.
Incorporating breaks in the classroom sets aside time to move around and re-energize the body by clearing the mind, soothing the nerves, and reducing the stress from your feet. Short breaks also offer the chance to dehydrate by taking some snacks or drinks to refresh the stomach. Overall, the downtime boosts performance that both you and your students can benefit a lot from.
2) Stop pushing your limits – Relax
The workload might seem like a lot that you are starting to skip meals. You may even forget to brush your teeth, which is too much. Don’t scare your mind about finishing everything at once. It only aggravates the tension and increases your stress levels.
From the beginning, you know what entails a teaching profession so planning comes a part of your job. Tasks don’t pool up like crazy when they are done on schedule. You may miss one or two but scheduling helps you to stay away from cramming.
Trying to finish a week’s work in 2 days can really be stressful.. a lot distressing to the mind and body.
What I’m trying to say is that: you’re already in a situation with a plate full of tasks. The best thing to do is to relax. Stop telling your mind that you can do reports overnight. Stop that thought at once. It helps to sort what you can do today and what you can do tomorrow.
3) Happily do the task as scheduled
This is the solution of our no. 2 (above) and where planning is crucial.
Every teacher has a planner to put all his or her things to do. Happily doing a task you have indicated in your planner makes you mentally and emotionally motivated. You get a task done, yey! Notice how it makes you smile. Notice how light you feel. Notice how it saves you so much time. Notice how it makes you happy.
Since your focus is intact, it automatically allows you to incorporate student interests into your lessons. Quality planning connects you to exactly what you need to do, and what you want. Getting a task done as scheduled helps you manage time and lessen the impact of stress.
Note that you can go for what is unknown to you when your mind is well set. You can embrace bigger challenges than what you think you’re only capable of. You can finish your tasks at a designated time and day. All this is possible if you have planned ahead.
4) Immerse your eyes in relaxing scenery
It’s no secret that being in or around nature has significant health benefits. If schools put up a lovely garden around the campus, that is to bring nature into the classrooms. Looking at nature is restorative. Others even have a deep element of mystery that makes them feel like finding their searches.
You don’t have to travel a long way to spend time with nature. If a trip to the beach or mountain is not practical, you can view scenes of nature like the green trees that you pass by while commuting home. Have you tried taking a walk home at twilight? The long walk will give you solitude. In fact, it’s a perfect time for prayer.
Scenes of nature increase pleasant feelings that reduce anger, fear, and exhaustion. They have their own mystique power to soothe, heal, and restore your connection to tranquility and happiness. Experts say that simply staring at a beautiful view of natural scenery (such as mountains, trees, sunset, or stars) for 40 seconds is enough to bring the brain into a more relaxed state.
Have you tried watching stars before going to bed? Do it and let the stars melt your stresses away.
5) Practice basic meditation and deep breaths
If shallow breathing contributes to headaches and tensions, deep breathing will increase the oxygen supply in your brain. This action stimulates the parasympathetic nervous system promoting a state of calmness that brings your awareness away from worries. Some experts recommend doing the square breathing technique which is breathing in and holding in your breath for 4 seconds.
You can do this in between classes, or during short breaks. Why not schedule breathing exercises each night? Breathing gently and more slowly can be so relaxing that it can make you very sleepy, especially if you do it close to bedtime. Early morning is another ideal time to do some breathing exercises before your responsibilities get in the way.
Watch how stress affects your brain.
6) Take a Walk or Exercise
Your body holds many connections to the brain. When stress hits the brain, the rest of the body feels that impact as well. This explains why when your body feels great, your mind does, too.
Exercise can improve mental fitness to reduce stress. If your problem is fatigue, a few minutes of walking or stretching improves concentration and alertness that enhances overall cognitive function. This is what you need when stress has depleted your ability to concentrate.
It might seem contradictory, but allowing some healthy physical activity on your body through exercise is very effective in combating stress. Therefore anything that makes the body move through exercise can decrease overall levels of tension. Even five minutes of walking can stimulate anti-anxiety effects.
7) Spend time with friends and family
You know that talking to friends and family can help you get through stressful times. Don’t wait until the weekend to connect. If a physical meeting isn’t possible, call a friend, talk, and laugh together. Being part of a friend network gives you a sense of belongingness.
Cooking dinner with the family or playing with kids at home is a healthy way to cope with stress. The emotional support that family and social ties can provide also enhances psychological well-being. It is a natural stress reliever that releases negative emotions helping you get a greater sense of meaning in life.
8) Light a candle with essential oils
Burning a scented candle or using essential oils quickly reduces feelings of stress and anxiety.
The scent you like will make you happy. It’s your choice. It’s your home’s personality. Choose a particular scent you love the most. For example, it is fun considering room-appropriate fragrances like a floral bouquet for a relaxing sanctuary, fresh linen for the children’s room, or a whiff of passion fruits to make dining sweet-smelling and appetizing.
Plus, the pleasant-smelling glows have become a favorite dimension in uplifting moods. Your scented candle will not only illuminate your environment and add fragrance, but as a new way to diffuse an enjoyable ambiance to feel good at home. Lavender, rose, chamomile, bergamot, sandalwood are among the most calming scents to indulge in.
A Note to Remember
Stress relievers are not just beneficial for a day or week. Incorporating them into your daily routine not only teaches you how to calm down quickly, but you can live a happy life at work. Your teacher planner is a tool that helps you put your plans into action.
When you’re more inclined to your plans and goals, you will learn to commit to them. You will eliminate weaknesses. Most of all, it will lead you to enjoy your teacher’s life with less pressure. Happiness protects the heart and strengthens the immune system.
I hope these stress relievers can help calm you down quickly during stressful days.
Do you have any other ideas to share? It would be great if you could leave them in the comments below.