Therapy Thursday | August 3 – Geography & Math Made Easy

As summer comes to an end and we gear up for a new school year, jitters, anxieties and stress starts slowly creeping in which may be centered around a new curriculum, a new class assigned to your schedule, prepping our classrooms, planning lessons and curriculum, new administration, or simply, adjusting back to long working hours. Last week, my husband was sent an emailed from his district requiring six more unexpected, addition hours of training to be completed before the school year begins — just as he was winding down his summer work and ready to kick up his feet. He has been writing curriculum and teaching continuing education classes all summer.

So what can we do to bring down our stress levels as we walk into a new year?

Relax two weeks before school starts. Take you entire summer. I remember a time when summers were a time off for teachers, but today, it is filled with required training hours, summer school, and district emails. It’s your summer; don’t give up more than you have to. If you must go in to decorate and work in your room, limit your time doing so and adopt the mindset that what doesn’t get done will get done later. Spend this time doing things that rejuvenate your energy and spirit — including taking naps if that is what you need.
Develop a first-day-of-school script that details your every move, from greeting your students when they first arrive in class to dismissing them after the last bell rings. Have a plan!
Teaching can be time-consuming, particularly if you are a perfectionist like me. It’s important to set boundaries or you will end up working all hours of the day and may suffer from teacher burnout. A routine can help with this, one that will limit staying behind after school or the amount of hours you work at home. I usually leave the building with work in hand as I work better in my home environment. Also, set a time to go to bed, and stick to it. Sleep in necessary for our physical and mental health. If you can, work in a walk as exercise balances happy hormones.
Let go of things you can’t control. Sometimes teachers put incredible pressure on themselves – but many factors that impact a teacher’s job are simply out of their control. Try not to focus on issues that are out of your control. Just as you place boundaries on you time spend workin outside of the classroom, set boundaries on how much you can think about work. Thinking about work and all that needs to be done can be mentally exhausting. When you find yourself thinking about it outside the boundaries you have set, divert your attention you something else that brings you comfort, joy and relaxation. Yes, your work matters, but don’t become a slave to your work.
Positive affirmations are I will be honest, I have never been a fan of positive affirmations. I always felt silly saying them aloud to myself. But I have found using positive words and phrases to challenge my negative thoughts can be helpful. I keep a list of positive affirmations next to my desk, and when feel the stress coming on, I turn around and read them. This way I don’t have to think of one at the spur of a moment. This can help to ease anxiety and help one to feel more confident.
Try and find strategies that work for you. Being a teacher, anxiety and stress will no doubt have a huge impact on not only your body but your mind, too. By learning and taking notice of the triggers that cause your teacher anxiety you can then learn how to deal with anxiety as a teacher. For instance if you are feeling overwhelmed with workload, take some deep breaths, talk to other teachers, ask them how to manage their time and get ideas on managing deadlines in teaching. Once you recognize what strategies work best for you and seek support when it is needed, you are taking control of your social anxiety.

As teachers, we are often overworked and pulled in too many directions. We often put others before ourselves and it is hard to learn to take care of ourselves. Addressing mental health is part of self-care for our minds, bodies, and souls. Remember, if your cup is empty, you can’t fill someone else’s cup. Here are 27 FREE COUNSELING OPTIONS FOR

TEACHERS https://www.weareteachers.com/free-counseling-for-teachers/