Stress awareness in the classroom

Teaching is a rewarding profession, but it also comes with its unique pressures. From managing a bustling classroom to adapting to unexpected changes, educators often navigate a complex environment. While "self-care" is a popular term, what teachers often need are practical, in-the-moment strategies to reduce stress and regain control when the classroom feels overwhelming. This article explores actionable tips and backup plans to help you maintain a positive and productive learning environment, even on the toughest days.

Understanding Stress Awareness in Schools

Recognising the signs of stress, both in yourself and your students, is the first step towards managing it effectively. A 2023 survey by the NASUWT found that 70% of teachers reported feeling stressed often or very often, highlighting the widespread nature of this issue within the profession. High workload, challenging student behaviour, and a lack of resources are frequently cited as contributing factors. Developing stress awareness in schools means not just acknowledging these pressures, but also equipping ourselves with tools to navigate them constructively.

When the Classroom Feels Overwhelming: Quick Resets That Work

Sometimes, a quick intervention can prevent a challenging moment from escalating. These strategies are designed for immediate use, helping to shift the atmosphere and re-centre everyone.

When the class gets too loud

A noisy classroom can quickly become overwhelming. Try these quick resets:

• 10-second reset: Implement a pre-agreed signal like a clap pattern, a silent countdown with your fingers, or a visual cue (e.g., raising your hand). Practise this with your students so they know it means "quiet down and focus."

• Call and response: Use a simple phrase that students echo, e.g., "Class, class!" "Yes, yes!" This can help to regain attention quickly.

When a student is overwhelmed

Observing a student struggling can be distressing for both of you. Offer simple grounding tasks:

• Hold an object: Provide a small, smooth stone or a soft stress ball for them to hold. The tactile sensation can be calming.

• Name three things: Ask them to quietly name three things they can see, three things they can hear, and three things they can feel. This brings their focus back to the present.

• A quiet space: If possible, direct them to a designated quiet corner or offer a brief walk to the water fountain.

When you feel stressed mid-lesson

It's natural to feel moments of stress. When this happens, take a moment to re-centre yourself:

• Pause and breathe: Take a conscious deep breath. Even a few seconds can make a difference.

• Simplify the task: If a lesson isn't going to plan, consider if you can simplify the current activity or break it into smaller steps.

• Reset expectations: It's okay to acknowledge that today might not be perfect. Adjust your expectations for the lesson's outcome if needed.

When nothing is going to plan

Some days, despite your best efforts, the lesson just isn't landing. Have a "safe" activity ready:

• Switch to a 5-minute calm activity: This could be free drawing, a quiet reading task, or listening to a short, calming piece of music. This allows everyone, including you, to reset before attempting to re-engage with the original plan.

Your 5-Minute Backup Plan (For When Things Don’t Go to Plan)

Having a few quick, adaptable activities in your back pocket can be a lifesaver, especially when you feel unprepared or need an instant shift in energy. These don't require much prep and can fill a gap or redirect focus effectively.

• Word association game: Start with a word, and students take turns saying the first word that comes to mind, linking to the previous one.

• Silent drawing challenge: Give students a simple prompt (e.g., "Draw your favourite animal," "Design a new school uniform") and have them draw silently for a few minutes.

• "Describe this object" game: Hold up a classroom object and ask students to describe it using as many adjectives as possible.

• Quick group discussion prompt: Pose a simple, open-ended question (e.g., "If you could have any superpower, what would it be and why?") and let students discuss in pairs or small groups.

These activities are not just time-fillers; they can provide a mental break, encourage creativity, or foster communication, all while giving you a moment to regroup.

Things Every Educator Experiences (But No One Talks About)

It's important to remember that many of the challenges you face are common to the profession. A 2022 report by the Education Policy Institute (EPI) and The Prince's Trust highlighted that a significant proportion of young teachers consider leaving the profession due to workload and stress, indicating these are systemic issues, not individual failings. Understanding that you're not alone in these experiences can be incredibly reassuring.

• The first 10 minutes are chaotic: It's often the hardest part of any lesson. Don't expect instant calm; focus on establishing routines.

• Plans don't always work: Even the most meticulously planned lessons can fall flat. Be prepared to adapt and let go of perfection.

• You won't know every student's full story: Every child brings a unique background to the classroom. Focus on building positive relationships where you can.

• That's okay: It's impossible to be perfect, and trying to be can be a major source of stress. Embrace flexibility and celebrate small successes.

Humly supports educators by connecting them with flexible roles that can offer a better work-life balance and reduce the pressures associated with full-time permanent positions. Exploring supply teaching or temporary roles can provide an opportunity to experience different school environments and find a better fit for your professional wellbeing.