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How can you effectively manage stress in the classroom?

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Stress is a common challenge for teachers, especially in times of uncertainty, change, and high expectations. It can affect your health, well-being, performance, and relationships. However, you can learn to manage stress in the classroom effectively by applying some simple strategies. In this article, you will discover how to identify your stress triggers, cope with stress in the moment, practice self-care and stress prevention, and seek support when needed.

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Bridgitte Hammaker

Experienced therapist & Transformational coach for Mid-career professionals ?? Helping you to De-stress, Feel calm…

1 Identify your stress triggers

The first step to manage stress in the classroom is to recognize what causes it for you. Stress triggers can be external, such as deadlines, workload, student behavior, or lack of resources, or internal, such as your thoughts, feelings, beliefs, or expectations. To identify your stress triggers, you can keep a stress diary, where you record the situations that make you feel stressed, how you react to them, and how you cope with them. This can help you find patterns and understand what triggers your stress response.

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Bridgitte Hammaker

Experienced therapist & Transformational coach for Mid-career professionals ?? Helping you to De-stress, Feel calm, Balanced, and Re-discover joy
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When others trigger you remember that the students and staff you work with have their own stress triggers. My perspective is that people do the best they can and may need trauma informed approaches. The prevalence of traumas in our society means that people are triggered by things that you do not know about and are not related to you. When a student comes to school in a high state of stress it can take very little for them to become dysregulated. It can be hard to understand the strong emotional response. Self-regulate, so that you can think about what your best choices to respond are. I have had students say their response was triggered by; anniversary's of a death, violence/threat of violence at home or community, yelling, and bullying.

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2 Cope with stress in the moment

When you feel stressed in the classroom, it's important to calm yourself down quickly and effectively. To do this, you can use breathing exercises to relax your body and mind, lower your blood pressure and heart rate, and reduce stress hormones. Progressive muscle relaxation involves tensing and relaxing different muscle groups in your body, starting from your toes and moving up to your head to help release physical tension. Positive affirmations are statements that reinforce your confidence, competence, and resilience. Mindfulness is the practice of paying attention to the present moment without judging or reacting to it - you can use your senses or a guided meditation app or audio for this. All of these techniques can help you cope with stress in the moment.

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3 Practice self-care and stress prevention

To manage stress in the classroom effectively, you need to take care of yourself and prevent stress from building up. This means adopting healthy habits that support your physical, mental, and emotional well-being. Eating a balanced diet can provide your body with the energy and nutrients to cope with stress, while avoiding caffeine, alcohol, sugar, and processed foods. Getting enough sleep is essential for restoring your body and mind, while exercising regularly can help release endorphins and improve physical fitness. Having fun and hobbies can help relax and recharge, while setting boundaries and priorities can help manage your time and workload. Aim for seven to nine hours of sleep per night, do an activity you enjoy for at least 30 minutes three times a week, schedule some time for hobbies every week, and learn to say no when necessary.

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4 Seek support when needed

Managing stress in the classroom is not something you have to do alone. You can seek support from others, such as your colleagues, friends and family, students, or a professional. Your colleagues can offer advice and feedback, and you can join a peer support group or find a mentor or buddy. Your friends and family can provide emotional support, comfort, and encouragement. Your students can appreciate your efforts and give you feedback, and you can build positive relationships with them. A professional may be necessary if your stress is significantly affecting your health or performance. They can help you understand and cope with your stress, and provide tools and strategies to manage it effectively. You may also need to consult your doctor if you have any physical or mental health issues related to stress.

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5 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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How can you effectively manage stress in the classroom?

1

2

3

4

5

1 Identify your stress triggers

2 Cope with stress in the moment

3 Practice self-care and stress prevention

4 Seek support when needed

5 Here’s what else to consider

Stress Management

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How can you effectively manage stress in the classroom?

1

2

3

4

5

1 Identify your stress triggers

2 Cope with stress in the moment

3 Practice self-care and stress prevention

4 Seek support when needed

5 Here’s what else to consider

Stress Management

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感谢您的反馈

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