Teacher stress is on the rise across the US, but there are steps that educators can take to protect their mental health
(Photo by Alamy)
It is no secret that educators across the United States are currently facing an unprecedented amount of stress in the field. A study in January 2022 by RAND Education and Labor, a division of the RAND Corporation, found that teachers and principals reported experiencing “frequent job-related stress” at a rate twice as high as the general population of working adults.
When it comes to evaluating this mental health crisis, the causes are almost too numerous to count. In a May 2022 survey conducted by AdoptAClassroom.org, an astounding 80% of of the 4,103 PreK-12 teachers polled across the nation cited burnout as a reason for why they were considering leaving the profession. Poor pay, lack of staff support and feelings of disrespect within their community also topped the list of complaints amongst those surveyed.
While many of the issues currently facing the nation’s educators are beyond your own scope of authority, it is imperative for your own mental health that you act upon what you can control.
Here are three things you should remember when it comes to managing your stress levels this semester:
#1.) Breathe.
Sounds simple enough, right? However, it is important to remember that being aware of your breathing can help give you respite from a busy, overstimulated mind. “By working with your breath, you end up controlling your mind,” noted journalist Gaby Flores for the online news site The Rappler. “Breathing exercises shut the mind up.”
Looking for an easy way to incorporate mediation into your daily routine? Meditation apps like Headspace, Calm and Ten Percent Happier can offer effective avenues for practicing your breathing and relaxation skills.
#2.) Protect your immune system.
In today’s world of Covid-19 and the recent RSV virus, it would be easy for most teachers to accept the possibility of becoming infected in the classroom with an air of inevitability. But in the life of a teacher, the less sick days, the better. Lack of sleep, loss of appetite, brain fog, and a host of other ailments will only add to the stress you’re already busy combatting on a daily basis.
What can you do to stem the tide? Well, maintaining a healthy diet with plenty of fruits and vegetables and other nutrients that support our immune system is of course a good place to start. A thriving microbiome–the microorganisms inside our gut–can have a serious impact on how our brain functions as well.
Regular exercise can also can do wonders for your immune system. A recent study published by the British Journal of Sports Medicine in August 2022 suggests that people who live active lifestyles are more equipped to fight off infectious diseases. “When researchers reviewed 16 studies of people who stayed physically active during the pandemic,” wrote the New York Times’ Knvul Sheikh, “they found that working out was associated with a lower risk of infection as well as a lower likelihood of severe Covid-19.”
#3.) Manage your workload.
According to a July 2021 national survey by the EdWeek Research Center, 41% of teachers reported feeling like they were “less effective at their job when they’re stressed.” In an accompanying article for Education Week, writer Madeline Will noted the ways that teachers around the country are hoping their school or district will ease their workload, such as reducing class sizes and the number of required meetings. Until such actions are implemented, however, teachers need to prioritize the ways in which they can give themselves some breathing room of their own in the classroom.
One simple thing to remember is to recognize when you are taking on more than you can handle. We all want to be the best we can be in our profession, but it is important not to overextend yourself. Don’t be afraid to pass on things that will create layers of stress you don’t need and–difficult as it may be at times–don’t feel like you always have to automatically volunteer yourself when different opportunities arise. Your time is precious and maintaining a healthy work-life balance is ultimately the key to avoiding burnout.
You can also lighten your workload by embracing new technologies. Apps for teachers, like Standardsplanner.com and PlanbookEdu.com, can greatly simplify your daily lessons. For language teachers, consider PebbleLang as both a fun and effective assignment creation tool that you can use to create language assignments that your students can practice at home. Click here to register for free!
