What Are Some Ways To Relieve Teacher Stress? 10 Effective Ways To Reduce Teaching Stress!

We live in a world of constant stress, and for teachers, you can double that stress. It’s infinitely sad, but it’s true. You know you’re a real teacher when your stress is just through the roof.

Being constantly stressed is something that teachers need to combat along with all the other challenges they need to face on a daily basis. Because we all know that aside from the stress from work there are other factors coming in that are adding to that stress tank. 

So, with that in mind, a question begins to blossom. What are some ways to relieve teacher stress?

A teacher stressed out

Did you know that the first step to destress is to accept that you’re stressed? 

Yes, funny enough, the first step to not be stressed is to accept that you are indeed stressed! 

You might not notice it at first but it does happen and little by little it starts to fill your stress tank all the way up until you get burnt out. 

But we definitely don’t want that to happen because we all know that stress does not contribute anything positive to our mind, body, and soul. 

And with that in mind, we need to start letting go and reduce stress slowly and surely. 

I can definitely tell you that it does not happen overnight, but with a little patience and self-love, you’ll get through it! And in the moment of high-stress, it’s important to take a break and just assess yourself and start taking the right steps in order to help reduce your stress levels. 

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Signs That You’re Stressed At An Alarming Level

  • – Frequent Headaches
  • – Increased Insomnia
  • – Skin Problems
  • – Digestion Troubles
  • – Frequent Sickness or Sore Throat
  • – General Aches and Pains
  • – Overeating or not eating at all
  • – Tensed muscles
  • – Generally feeling out of it
  • – Rapid or irregular heartbeat

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What Are Some Ways To Relieve Teacher Stress? 10 Effective Ways To Reduce it!

1.) Fully Embrace The Stress 

A teacher on a mountain jumping

Teaching is a very demanding profession, and this makes teachers one of the most amazing people to walk on earth because being able to juggle all that while teaching and being who they are outside of class, that’s really tough.

And now, as I have mentioned earlier, the first step that you can take in order to destress is by fully acknowledging and embracing that you’re indeed stressed. 

You can do this by taking a minute for yourself to feel the energy and everything around you. Analyze how you feel, are you anxious? Worried? Feeling like the room is getting smaller? 

Just be in the moment. This will help declutter your mind. You have to fully embrace it and understand it in order for you to know how to combat it.

Another way to help lower your stress levels is to analyze how you react to it, are you responding to the situation positively or negatively? You’ll be amazed at how you can shift things in a different direction by just changing your perspective and controlling how you react to it.

Fun Fact! Did you know that lobsters undergo immense amounts of stress in order for them to grow? 

Times of stress are signals of growth and change. So just think that the reason why you’re undergoing stress is for you to grow and to come out of it wiser and stronger! 

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2.) Try the 4-7-8 Technique

a relaxing photo

Your next step would be is to take slow and deep breathes to help calm yourself. And my favorite technique to do this is the 4-7-8 technique which is actually a breathing exercise. It has been shown to help decrease heart rate, blood pressure, and overall stress as well. 

To do this, you need to get yourself comfortable and focus on your breathing. Then you need to breathe in for four (4) seconds, then hold it in for seven (7) seconds, and lastly, breathe out slowly for eight (8) seconds. 

You can repeat this technique until you feel better and ready to go on with your day!

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3.) Find Your Anxiety Point

Now for the next item on our list, you’re only going to need to take a minute from your time to do this effectively. 

For this method, you’ll be looking for something that is called our Anxiety point. And this can be found between your thumb and your pointer finger, then all you have to do is to press on it hard enough to let yourself feel ample pressure on it. 

This will also involve some kind of a breathing technique, while pressing on your Anxiety point you have to breathe in slowly for five (5) seconds, and then proceed to breathe out slowly for another five (5) seconds again. 

You can repeat this process three times or as much as you want until you feel calmer and less stressed. This can also greatly help with depression, anxiety, and panic attacks. 

You can also try doing this on both of your hands if you want better results! And I can testify that it does work, in fact, I do this a few times in a day especially when things are super hectic.

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4.) Tap It Out

Another favorite method of mine to relieve stress and anxiety is the tapping method. I saw this Youtube video last year on how to perform the tapping method and I’ve been doing it ever since and it really helps me a lot whenever I’m not in a good shape and feeling really stressed out. 

So the first thing you need to do is to be aware of what you’re experiencing, and then rate the emotion that you’re currently feeling. Then you need to create some kind of an affirmation that you need to say out loud while you’re tapping. 

You can say something along the lines of, “even though I am feeling stressed out right now, I deeply and fully accept myself.” It can be a different kind of emotion depending on what you’re feeling. 

Then you can proceed in tapping acupressure points which basically are trigger points. You need to use your 2 to 3 fingers of your dominant hand for this, so if you’re right-handed use your right hand, and if you’re left-handed you can proceed to use your left hand. 

The first point that you need to tap on is the outside of your hand that is usually used to karate chop, to give you a visual of where you should start. While tapping you can say your affirmation sentences out loud. 

The next area where you want to tap is the inside of your eyebrows, then on your temples, after that your cheekbones, then on your cupid’s bow, then on your chin, then on your collarbone, optionally you can also include the side of your ribcage. 

After that, you need to tap the tips of all your fingers together (my favorite part! It’s just so calming). Lastly, the top of your head to finish it all off. You can say the affirmation you decide to create for every acupressure point you are tapping. 

You can watch this video right here to give you the full instructions on how to do this very helpful tapping method! 

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5.) Chocolate

a cup of hot chocolate

Yes, you read that right! You get to spoil yourself on this one! 

Did you know that chocolate contains flavonols which are known as antioxidants that fight off stress and helps improve the brain’s function? 

The chemical compound in chocolate helps in improving the blood flow to the brain and promotes its ability to adapt to stressful situations. Well, this explains why I love chocolate a lot! 

Anyway, kidding aside. The flavor of the chocolate itself is also one of the key factors on why they help reduce stress levels. Nothing beats a hot cup of cocoa when you’re feeling down, right? 

But try not to eat a box of chocolate every time you’re stressed in one sitting because they’re indeed high in calories too. So it’s best to eat them in moderation or else you might not agree with your weight counter the next time you’re on it!

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6.) Be Easy On Yourself

One of the best things that you can also do during times of stress, is to be easy on yourself. 

We normally view teachers as someone who is always organized, in control, knows what to do, and someone who just has it all together. But that’s not the reality for most teachers 

As teachers are also human, they experience all sorts of emotions and especially stress too. 

And sometimes teachers tend to be hard on themselves because they want to be the best they can be just to be able to teach their students and help them learn even though they are already crumbling inside. 

Now, if you’re stressed, be easy on yourself, it’s okay not to be in control, it’s okay not to be organized sometime, and it’s okay not to know what to do. Problems and challenges are temporary, and there’s always a way to find a solution for it. 

It’s okay not to be okay. Know that you are enough and nobody is perfect, everyone makes mistakes, and don’t forget that mistakes help us learn. Giving us valuable lessons we need in order to face new adversities in life. 

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7.) Unplug

a relaxing habit for teachers

Being in a classroom can cause sensory overload, now imagine a teacher experiencing that almost every day of the year. It can sometimes really get to you without you even knowing it until it’s too late. 

Your hearts already beating fast, you’re sweating like a madman, and you start overthinking—the next thing you know you’re already stressed way beyond you can handle. 

Find time to unplug, and just take some time of peace and calm. Think of it as recharging yourself. You don’t necessarily have to go somewhere isolated to do this, simply turn off your phone and other gadgets for about 15 minutes or until you feel that you are calmer and better. 

But a vacation getaway is a good idea too! Just think about how relaxing it is to be at a campfire by the beach! Vitamin Sea, please! 

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8.) Work smarter not harder

a teacher enjoying a book

It is said that if you’re doing something you love, you’ll never feel like your working. But this is not always the case, especially for teachers. 

Even though teachers are passionate about their job, there can be times that it’s just too much for them. And so another way to avoid being constantly stressed is to work smarter and not harder. 

Simplifying your work routine or finding ways to make it a bit easier for you can dramatically change the way you work. 

All teachers work hard, and that’s a good thing, but it shouldn’t let you feel drained and depleted. Figure out better strategies you can try to make work a little bit better and enjoyable as well. 

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9.) Play harder as well!

a teacher's hobby; gardening

Taking some time off to have fun or to pamper yourself is never wrong. Go and do the things you love or your favorite activities. It can be through a hobby that you never had time to pick up again or anything that you know you will enjoy doing. It’s never too late! 

You can listen to your favorite music and let yourself be transported to another time. Or better yet, do some skincare routine while you’re doing so. Hit two birds with one stone! 

It’s also best to take time and have fun and connect with your friends, just catch up and have a good laugh you’ll be amazed how amazing you’ll feel after a few rounds of reminiscing with them. 

Taking time to connect makes your body produce the hormone Oxytocin which is also known as the feel-good hormone and is also known to aid in healing the heart, amazing isn’t it? So take your time and slow down have a few drinks with your friends or family and just let go for a moment. 

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10.) Be vulnerable

meditating and enjoying a quite time by the beach

In the everyday life of a teacher, they always have to put up a facade showing that they are strong and capable. 

But staying strong for too long might not be beneficial for you in the long run, it’s okay to ask for help and it’s also never wrong to ask for it especially when you know that you’re really having a hard time. 

It’s normal and it happens all the time, and asking for help only makes you stronger and not weaker. Always remember that.

Stressed but blessed! Have a good one!

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