It’s no secret that teachers are stressed. Education Support found that in 2023 78% of teachers were stressed. This was an increase of 6% from 2022.
We have put together a list of tips to help teachers cope with extra workloads and work-life balance across the country. This list is made up of our own experience and tips shared by our wonderful community of teachers.
We enlisted the help of our team of teaching experts to discuss their tried and tested stress management methods.
1. Ask a trusted person for help when you need it.
2. Be assertive about your wellbeing. You don’t need to say yes to everything.
3. Focus your effort on the things that have a positive impact on the children in your class.
4. Book a class for one night a week and do something that isn't teacher-related.
5. Make sure you eat a healthy lunch.
6. Take a break at lunchtime, go to the staff room or for a walk.
7. Set boundaries and non-negotiables between school and home, for example, don’t take marking home.
8. Plan lessons that don’t need to be marked at least once a week, for example, drama activities.
9. Live mark with your class. This gives the children instant feedback on their learning and means you don’t have to do it later.
10. Be mindful of your needs and the needs of your class. For example, if transitions are difficult build time into your day to manage these effectively. Make time to ease the known stress points.
"I think of the thing that stresses me out the most: a difficult conversation, task, concern - that’s the frog! Tackle it first and eat it up. If I have a list of tasks to consume, I eat the uglier frog first! Prepare a list the night before so you’re ready to tackle the beat the next day. This method helps me get through it all.”
"Things I must get done today, tomorrow, during PPA, at the weekend, by half term, or just 'non-essential'. Include marking. It's really easy to feel overwhelmed during a tough week, and the panic starts setting in. Before you know it, it feels like you will never get back on top of things. Check out our How to Prioritise When EVERYTHING is a Priority blog.
“If it still feels like a lot, consider delegation: could the children self-mark their maths tomorrow? Could I delegate something to my TA or partner class teacher? Could one of the jobs wait a while?
“Finally, just focus on the small list left for today and feel good about accomplishing it!”
"A lovely ball of yarn, a hook and my imagination: a great way to switch off.”
"I started a couple of years ago with the couch to 5k and have recently completed my first half marathon; excellent for mental health and wellbeing.”
"...usually at a book club.”
"Jenny Mosley advocates taking at least one Golden Moment per day: bathe yourself in positivity. Sit very still on your own, maybe whilst sipping a brew, could be a five-minute lie-down. Think “Aren’t I lucky?” and think of the ‘cards’ that you have to cherish – your health, the love in your life. Mindfulness techniques really work; just do it.”
"Going for a walk during lunchtime; cooking something interesting from a recipe that I've never made before; getting away for the weekend, even if just to see family.”
"...but you do have to be ultra-organised to make sure you make time for that window of time! It’s such a good mind-clearer and has an immediate impact, usually within the first ten minutes.”
"I leave work at five or earlier and try to do minimal work that evening. I also do Zumba or swimming once a week even if I am busy, and ensure that I have one day at the weekend without doing ANY work.”
"I can decide what is a priority which helps me to sleep at night. I can focus on my own surroundings without the pressure of staff or children to distract me.”
"I do something to take my mind off work for a bit – even better if you do it with a friend.”
"It makes us all giggle as everyone tries to outdo each other. We started with a punnet of grapes, then fruit kebabs and now we have fruit which is cut and shaped as cakes! Keeps us happy and healthy!”
- "and after school to socialise and have a giggle. Much-needed wind-down time.”
"A giggle with colleagues makes you realise you're all going through the same challenges.”
"It’s not the cheapest thing but it relieves my weekends from all those tedious jobs. To me, it’s worth every penny.”
We'd love to hear your stress relief tips to help our community of teachers. If we’ve missed your favourite go-to stress reliever, tell us in the comments below and we’ll add your suggestion to the guide!
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