Teaching is often considered one of the most stressful occupations. According to a recent poll, 46% of teachers report high daily stress. This is concerning as prolonged stress can lead to burnout, exhaustion, and mental health issues. However, there are many ways teachers can try to manage their stress levels and cultivate a more positive environment in the classroom.
What causes stress for teachers?
There are many potential contributors to teacher stress:
- Heavy workloads – Teachers often work long hours well beyond their scheduled teaching time. Lesson planning, grading, meetings, and extracurricular activities can mean 50+ hour workweeks.
- Testing pressures – Standardized testing and school/district performance metrics put immense pressure on teachers to ensure students achieve high scores.
- Behavioral issues – Dealing with disruptive student behaviors and lack of motivation can be mentally and emotionally draining.
- Lack of support – Many teachers feel they lack adequate administrative support, resources, and involvement from parents.
- Low pay – Teacher salaries are often lower than other professions with comparable education levels. Financial pressures raise stress.
- Work-life imbalance – With so many hours spent on school responsibilities, teachers struggle to find time for self-care, family, and friends.
This combination of factors and feeling of being overwhelmed can spur chronic stress.
How can teachers manage their stress?
While many sources of teacher stress come from external factors, there are strategies teachers can employ to take control of their stress levels:
1. Set limits and learn to say no:
A major key is not taking on too many responsibilities that lead to overload and burnout. Say no to extra commitments when your plate is already full. Set boundaries on your work hours and time so you don’t end up working excessively long days.
2. Take care of your physical and mental health:
Make self-care a priority every single day, not just when you have time. Get enough sleep, eat a balanced diet, exercise, and build in time to relax and recharge. Also, tend to your mental health by utilizing stress management techniques and seeking professional counseling if needed.
3. Organize your classroom and time:
An organized, decluttered classroom and schedule helps lessons run smoothly and minimizes frustration. Block out time for lesson planning, grading, and communication with parents. Use checklists and calendars to stay on top of deadlines.
4. Collaborate with colleagues:
You don’t have to go it alone! Lean on fellow teachers for support, advice, and even materials or lesson plans you can share. Working together lightens the load.
5. Foster positive relationships:
Cultivate compassionate, supportive relationships with students, parents, administrators, and staff. Feeling connected reduces isolation and makes the environment more rewarding.
6. Advocate for yourself:
Speak up about the realities of your workload and any support you need. Join or form a teacher advocacy group to call for improvements that better support teachers.
7. Find emotional outlets:
Find healthy ways to vent frustrations or “let go” emotionally, whether it’s exercising, talking with a friend, enjoying a hobby, practicing meditation/yoga, or seeking counseling.
8. Remember the rewards:
When you feel overwhelmed, remind yourself why you became a teacher – the meaningful relationships with students, the excitement of seeing them learn and grow, and making a difference in young lives.
9. Seek professional development:
Hone your classroom management and coping skills by attending seminars and training on topics like mindfulness, behavior management, organization, and stress reduction.
10. Consider your options:
If current teaching conditions are unsustainable for your health, explore options like changing schools, grades, or districts. In extreme burnout, look into career alternatives where you can utilize your skills and make a difference.
What can school leaders do to reduce teacher stress?
While teachers can implement strategies independently, institutional and policy changes are also needed to address the root causes of educator stress. Here are some ways school leaders can better support teachers:
| Action | Impact |
|---|---|
| Provide mental health services | Access to counseling and support resources |
| Offer professional development | Build skills in classroom management, self-care, etc. |
| Ensure reasonable class sizes | More manageable student loads |
| Limit unnecessary meetings | Free up time for lesson planning and rest |
| Offer leadership opportunities | Input into school policies and culture |
| Give support and respect | Teachers feel valued and heard |
| Provide planning time | Dedicated hours for tasks like lesson plans |
| Offer professional pay | Alleviate financial pressures |
School administrators set the tone and environment for teachers. By listening, valuing teacher voice, providing adequate resources and support, and addressing excessive demands, school leaders can significantly impact teacher stress for the better.
Conclusion
Teaching is inherently stressful, but there are always opportunities to create positive change – both through a teacher’s own choices and through systemic support. Each teacher must find the techniques that work for managing their unique stressors. Schools must also critically examine policies, expectations, and culture to find ways to meaningfully support teacher wellbeing. This not only benefits teachers themselves, buttranslates to a healthier environment and better outcomes for students.