Teaching can be fun but to be honest, it is hard work.
Working on lesson plans, teaching, coordinating students and ensuring they are educationally sound – all these can take a toll on teachers who also have to deal with life outside the classroom.
The danger that comes with coping with all of that without taking out time to refresh, is that it can lead to even greater problems like underproductivity, demotivation, and health complications due to stress.
In this article, we will be highlighting five (5) techniques teachers can adopt to de-stress.
These techniques are simple, guaranteed to help teachers move from a stressful state to a more restful state and help them better respond to stressful situations.
Breathing
When teachers engage in focused breathing, it helps them focus their thoughts on other positive things other than the problems they are having.
Teachers can try one of the forms of intentional breathing called box breathing which involves them inhaling for a few seconds then exhaling through their mouth for a few seconds in a repeated process till they are calm.
Calming music
We all can attest to the calming effect of music.
Teachers can play music in class at a low volume while they carry on with their work for the day.
While music has a calming effect, teachers must bear in mind that not all music has that effect.
You can search for soothing songs online or request access to a playlist of songs that are suitable for meditation.
Self-hugging
Hugs have been proven to have an oxytocin effect on people. Teachers may not be around people at the time they are experiencing stress. That is why self-hugging is recommended.
Teachers can wrap their hands around themselves while asserting a squeeze to achieve the same result as hugging another person.
Valsalva maneuver
For those who fly, you may be familiar with this technique when you had to help your ears equalize due to the pressure that builds up in them mid-flight.
The Valsalva maneuver can also be used to reset the autonomic nervous system by stimulating the vagus nerve and calming a racing heart.
To achieve this, Teachers have to pinch their noses, hold their breath by closing their mouth, try blowing out the air with little pressure while maintaining this position for a few seconds.
Hand-over-heart
This technique has been proven to release oxytocin and reduce anxiety.
This involves teachers placing their hands over their hearts, their foreheads, and their abdomens while repeating the process and breathing deeply into their space as they evoke positive and calming feelings
This is somewhat similar to yoga and allows teachers focus their moves on different areas of their bodies and the sensations that come from their hands until there is a change in their mood.
Don’t miss important articles during the week. Subscribe to edbuild daily digest for updates
