Self Care and Managing Stress as Educators

The school year is in full swing so now is a perfect time to pause and think about how you manage stress. To share some self-care strategies, we’ve asked Jessica Matheson, 2022 SHAPE America National Health Education Teacher of the Year and mom of three, to provide some practical tips that will help you stay optimistic and forward thinking throughout the school year.

“Teaching is tough and I’ll admit, I do not manage the daily stressors teaching throws at me very well. There. I said it. I stepped away from a full-time classroom role two years ago for multiple reasons but simply, I was struggling with the stress of the job. I decided to pursue other aspects of teaching and have been more focused on providing professional development for teachers. This has also allowed me to take better care of my mental health and well-being. But I’m still dedicated to my work in the classroom, because I truly love the profession. 

In the past two years, I’ve been able to learn and reflect on better ways for me, and other educators, to say “YES” to a healthy lifestyle and “NO” to unhealthy ways that people often use when managing stress like negative self-talk, keeping it bottled up, doom scrolling or using alcohol as a coping mechanism. I often share these tips with other classroom educators who have found them to be strategies for their self-care successes. Here are five suggestions for you to try:

Exercise

I know, I know, this is what everyone always suggests. But truthfully, it’s one of the best ways to manage stress because exercise releases endorphins, which can reduce stress and improve mood. I recommend finding a time of the day that will work best for you most days and stick with that time. For example, you might prefer working out first thing in the morning, before the school day, or you might prefer working out immediately after school with coworkers. Find a time that you’ll be able to commit to and develop a habit.

Talk

Having a support system (whether it’s friends, family, or coworkers) provides emotional support and a space to vent frustrations. It helps teachers feel less isolated in their struggles. It’s also important to engage in joyful conversations about something other than school. Don’t hate me for saying this, but I’ve found that oftentimes the staff lunchroom can be an additional source of stress, so be mindful of where and when you’re having conversations and make sure they’re not adding more stress to your plate. My recommendation: If you’re choosing someone at school to be part of your support system, ensure this person is a positive influence in your life and take a walk (see previous tip) outside to have these conversations.

Read

I use books to escape the daily stressors of teaching. Incorporating reading into a regular routine allows teachers to recharge emotionally, stimulate their minds, and enhance their overall well-being. This leads to greater job satisfaction and personal fulfillment. With my busy schedule and three young kids, I struggle to physically hold on to a book and read, so I prefer audiobooks. When selecting a book, choose something for you and your own personal satisfaction; don’t choose something related to teaching (unless it’s “The Teacher” by Freida McFadden, a fictional, psychological thriller I really enjoyed).

Delete Email

I’m not talking about cleaning out your inbox, although that would reduce stress on a teacher, but remove your school email account from your phone. This tip doesn’t quite fall into the same realm as the other tips, but hear me out. When I switched school districts 8 years ago, I never bothered putting my new school email account on my phone. I didn’t quite have a rhyme or reason for it, but it ended up being one of the best things for me. When you delete your school email from your phone, you’re cutting an invisible string previously connecting you to your job 24/7. Those work emails can wait until your duty day so go ahead and delete your school email account off of your phone.

Seek Help

Don’t hesitate to seek professional help since speaking to a counselor or therapist helps teachers manage stress and emotional challenges in a healthy way. Regular therapy can provide additional coping strategies specific to your needs and prevent deeper mental health issues from developing. Check with your health insurance and/or school district to see what professional mental health services are available to you.

By saying “YES” to a healthy lifestyle and “NO” to unhealthy coping strategies, teachers can maintain a balanced lifestyle that supports both their personal well-being and their professional effectiveness. By demonstrating healthy ways to manage stress, you’re serving as a role model for your students and colleagues by inspiring them to deal with stress appropriately.”

Jessica Matheson is the 2022 SHAPE America National Health Education Teacher of the Year. Jessica has presented and is an active participant in workshops and conferences across the country. Jessica thrives on writing curriculum and has developed eight different courses in high school health and physical education, as well as online physical education. She is very active in social media, sharing lessons, assessments, and curriculum suggestions. Jessica resides in Chanhassen, Minnesota with her husband, three children, and Weimaraner. Twitter / X→ @CoachMatheson