3 Ways the Anxious Educator Can Manage Back to School Stress
By Rachel Hyland, MS, NCC
Back to school! Those three words can evoke a number of big emotions depending on who you talk to. It’s a time of transition, bidding farewell to the slow, unstructured rhythm of summer and entering into a stringent, daily routine with early bedtimes and even earlier mornings. The end of summer can feel chaotic, exciting, and even melancholy for both students and parents.
But what about educators? What does “back to school” elicit for those who make education their livelihood?
Prior to my work as a counselor, I was a teacher for over 20 years. For me, back to school meant returning to a grueling routine that consumed my days and most of my nights. It wasn’t that I didn’t find my career rewarding, because I did. So much of my work as a teacher was satisfying, but starting a new school year brought with it significant anxiety for me. It began with the first sight of school supplies on store shelves in July and continued well into September. I placed expectations on myself to get the ever increasing list of “to-dos” done with a warm, nurturing smile on my face. As the pressure to meet the demands required of me increased, so too did my perfectionism. There was so much to do and so little time to get it done. I often felt overwhelmed, exhausted, powerless, and – dare I say it – resentful at the beginning of each new school year.
Now teachers have the ongoing pressure of closing the social, emotional, and academic learning gaps caused by Covid.
And far worse, educators are forced to grapple with the growing number of active shooters in recent years. Teachers are having to take extra precautions within their classrooms to ensure the safety of their students. Scheduled lockdown drills and armed security guards placed at every school have become the norm for students and educators. The uncertainty of what each new school year holds can feel unbearable at times.
If you’re an educator struggling with beginning a new school year and the pressures that await you – you are not alone. Your feelings are valid. The work you do is valued and sorely needed. But to properly care for and educate your students, you must be mindful to care for yourself. As the saying goes, you can’t pour from an empty cup.
Someone once described self care as soul-care. Tending to what restores and rejuvenates your soul can serve to refill your empty cup. Here are a few simple tips to incorporate self care into your weekly routine when work life stress and anxiety begin to creep in.
(1) A Healthy Work/Life Balance
A healthy work/life balance begins by setting clear boundaries between work and your personal life.
Leave work at work so that you can allow more time for relaxation and quality time with loved ones at home.
Disable notifications on work email and texting apps to help you stay present with family and friends outside of work.
If you happen to read an email or text from work, fight the urge to respond during your personal time. Your response can wait until you're back at work.
Just say “no” to working over the weekend. Your weekends are time for you to rest and recharge for the week ahead. Your to-do list can wait until Monday.
Setting boundaries communicates to yourself and others that your personal time is meant for YOU!
(2) Intentionally Plan Your Personal Time
It is so tempting to binge-watch Netflix or mindlessly scroll through social media after a long, tiring day. But screen time is rarely as rejuvenating as we’d like it to be. Intentionally prioritizing the way you connect with yourself and others during your personal time is key to your overall physical and mental well-being. Free time activities don't have to be a huge time commitment. Here are a few ways you can intentionally plan your personal time.
Exercise - Thirty minutes of exercise several times a week can significantly improve your mental well-being. Meet a friend for a 30 minute walk or attend a group fitness class after work. Chances are you’ll feel better and sleep better too. Win-win!
Meditate - Meditation is a fancy word for sitting quietly and observing your thoughts and feelings without judgment. You can do this in a number of ways. Find a quiet place to sit. Try focusing on slow, even inhalations and exhalations while mentally scanning your body for parts that feel tight or tense. Meditate several times throughout the week to bring greater awareness to mind, body, and emotions.
Journal - This one pairs well with meditation. Take notice of the thoughts and feelings that come up while meditating. Then process your thoughts and feelings by writing them down. Journaling gives expression to your feelings and can help break the cycle of unhelpful thoughts that plague you throughout your workday.
Spend time in nature - Being in nature has several mental benefits and can improve your mood and emotional well-being. So go for a hike, eat your lunch outside, or simply sit on your patio after work. Restore your soul outside in the natural world.
Pursue hobbies you enjoy - The list is endless here! Meeting a friend for dinner, booking an upcoming painting class, or taking dance lessons can give you something to look forward to and will shift your focus away from the stresses of work.
(3) Seek a Professional Counselor
Sometimes, despite our most valiant efforts, work life stress can take its toll on our mental and emotional health. If the stress and anxiety of a new school year continues to be overwhelming or unmanageable after your new routine has been established, you may want to consider seeking professional help from a counselor. Processing your thoughts and emotions with a therapist can help you make sense of your problems. You and your counselor can work together to help you gain insight and better cope with the anxiety brought on by the stress of work. Contact us today at Cypress Counseling Group to be connected to a counselor.
Because, you AND your students need your cup to be full…
Rachel Hyland, MS, NCC is a master’s level counselor under the supervision of Stephanie Grissom. She enjoys working with adults of all ages who experience anxiety, perfectionism, and an overall sense of “not being good enough.” She is passionate about helping men and women grow in self-acceptance and discover their own intrinsic value and self-worth.