Simple tools to stay calm and grounded even on the toughest teaching days.

Techniques for Teachers

Having been the director of a language school for 10 years, I’ve had to juggle the responsibilities of managing teachers, students, families, curriculum content, and tight schedules. This experience taught me firsthand how overwhelming the demands of education can be. In fact, a study by the American Psychological Association (APA) found that over 60% of teachers report frequent work-related stress.

It wasn’t until I prioritized my well-being that I realized how much better I could support my team and students when I managed my own stress effectively. Here are techniques that have helped me and can support you in creating a healthier classroom environment.

• Recognize the Signs of Stress. Stress often builds up unnoticed. Pay attention to signs like irritability, fatigue, headaches, or trouble sleeping. Identifying these early can help you take proactive steps before stress becomes overwhelming.

• Establish Boundaries. Set clear boundaries between work and personal life. It’s tempting to bring grading or lesson planning home, but designate specific work hours and stick to them. I’ve found that having a “no work after 6 PM” rule allows me to recharge and return to class more focused.

• Practice Mindfulness and Relaxation Techniques. Incorporate mindfulness practices into your daily routine. Mindfulness doesn’t require long meditation sessions. A simple technique I use is the “30-Second Reset”: pause, take three deep breaths, and consciously relax your shoulders. I sometimes guide students through this too, especially after energetic activities. It’s quick but surprisingly effective.

• Stay Organized. Disorganization can amplify stress. Use planners or digital tools to schedule tasks and prioritize effectively. Breaking down large tasks into manageable steps has helped me feel more in control, especially during busy academic periods.

• Seek Support and Build Connections. Don’t hesitate to reach out to colleagues for advice, support, or just to share experiences. Having a trusted network of fellow teachers can provide not only practical solutions but also emotional encouragement.

• Incorporate Stress-Reducing Activities into the Classroom. What helps students can also help teachers. Introducing activities like brain breaks, light stretches, or calming music can create a more relaxed classroom atmosphere, benefiting both you and your students.

• Focus on What You Can Control. Teaching comes with many external pressures, from administrative demands to curriculum changes. Focus on what you can control—your teaching methods, classroom environment, and personal reactions. Letting go of what’s beyond your control reduces unnecessary stress.

Practical Example

In my case, specially during the first years of being the director of my own school, I faced some stress at the begining of the school year. I had to deal with new registrations, organizing new groups, schedule groups into the week, plann the events calendar, and the content for the course. During the years, I started to feel more secured, more confident about my experience and my knowledge, but I also created a simple routine which helped me to develop my job effectively and efficiently. I think, this helped me feel calmer but also created a supportive environment for my students.

Final Thoughts

Managing stress isn’t about eliminating it completely—it’s about developing strategies to handle it effectively. By recognizing your stressors, practicing self-care, and fostering a supportive classroom environment, you can maintain both your well-being and your passion for teaching.