Managing Stress: A Resource for Educators & Support Professionals
For educators it can seem that stress is everywhere. Even positive events can be stressful. Stress can help people achieve peak performance – but too much stress can impair performance and be harmful to health.
But stress isn’t just limited to adults. A survey by the American Psychological Association found that teens experience stress, too – and their stress levels rival that of adults.
Educators and school professionals interact with students and serve as mentors and role models. Learning strategies for managing stress is a lesson you can share with students – and it’s one that will benefit your overall health to boot. Below are some key tips on dealing with stress.
Examine What Causes Your Stress
When we’re stressed, our body produces cues – physical responses such as dry mouth, rapid heartbeat or increased perspiration. Think back to when you’ve experienced those cues from your body, and make a list of what causes your stress. You list may also include WHENs, such as when you’re hungry or when you’ve haven’t had much sleep.
Now look at your list:
- Draw a circle around those causes that are changeable – either on your own or with the help of your colleagues, etc.
- Put a star next to the ones that are events you find positive, but are nevertheless stressful.
- Then draw a triangle next to the items that are short-term.
Your list will look different from someone else’s. Don’t judge yourself for your emotional response to certain situations. Instead, approach this from a place of self-compassion and focus on mapping out a plan for coping with stress.
Examine How You Cope with Stress
Make a list of all the ways you currently cope with stress. It’s not uncommon to list some habits that are less healthy, such as vegging out in front of the TV after work or downing a pile of junk food.
Now draw a line through the ways that are less healthy. Circle the ones that are healthy or worth doing more of. Need more ideas on healthy ways to cope with stress? Add any of these to your list:
- Taking a quick walk outside
- Asking for help
- Cupping a warm mug of tea or coffee while breathing slowly in and out
- Making a list
- Stretching
- Focusing on meditation or spirituality
- Chewing a piece of gum
- Grabbing a favorite fruit
Map Out Your Coping Strategy
Now it’s time to plan ahead. The first step is to create time to help tackle those changeable stressors impacting your life. Don’t try to chew off too much at once – break this up into small, manageable tasks that you accomplish over a reasonable amount of time.
What about other stressors that you just have to deal with? Take a few minutes before your day starts and visualize the stressful situation. Decide which tool you’ll use to cope with the stressor, and visualize how you’ll make it happen. If you’re going to make sure you have a cup of tea with you, make sure you have a tea bag ready! If you want to make sure you’ve gotten physical activity in before a stressful meeting, then make sure you schedule time to go on a walk or hit the gym beforehand. If you map out your coping strategy, you’ll help reduce the anxiety and stress associated with those situations.
Physical activity is an important strategy for managing your stress response. If you’re not currently engaging in 2.5 hours of moderate activity a week, find ways to boost your activity. Being active outside of work can help you better manage stress on the job!
Pat Yourself on the Back – You Got This!
You’ve made a strategy and a plan for changing up stressors you can change, and managing the kinds of stressors we just can’t avoid. Spread the word so your colleagues and family members can tackle stress in their lives, too. Click here for more on stress management and to download our “Kill Stress Before It Kills You” guide.
Posted by
on April 18, 2014