5 ways teachers can regulate their nervous system during stressful school days

Practical, evidence-based tips for teachers and education staff to help regulate the nervous system, reduce stress, boost focus, and beat burnout during busy school days.

Guides / 2 mins read

Tips to regulate the nervous system

Teachers, school leaders and education staff often work in high-pressure environments with constant demands, emotional labour, and little time to recover during the day.

Over time, this can lead to stress overload and nervous system dysregulation, where the body stays stuck in a heightened “fight or flight” state. This can affect focus, energy levels, sleep, and emotional wellbeing.

The good news is that there are simple, practical ways to help calm your nervous system during the school day and support longer-term mental and physical health.

Below are five evidence-informed strategies you can use at work and beyond.

What is nervous system regulation?

Nervous system regulation refers to your body’s ability to move between states of stress (activation) and calm (recovery).

Physiotherapist and Neurophysiology expert, Jessica Maguire, explains that everyone has a set point at which they feel comfortable and function at their best. Like a thermostat in a house, our brain and body work together via our nervous system to bring us back to our set point - or what scientists call homeostasis.

When working in education, it is common for you to swing away from this set point, and for the nervous system to become over-activated due to:

workload pressure
constant interruptions
emotional demands from supporting pupils
time pressure and decision fatigue

When this happens, you may feel anxious, overwhelmed, exhausted, or unable to switch off. Regulation techniques help bring the body back into a calmer, more balanced state.

1. How does human connection help reduce stress?

When stress levels rise, many people withdraw socially. However, connection is one of the fastest ways to help regulate the nervous system.

A short conversation with a colleague, a check-in message, or even a shared moment of humour can help signal safety to the body and reduce stress responses by lowering cortisol, and increasing feel-good hormones.

Try:

• Speaking to one colleague during the day, even briefly

• Sending a message to someone you trust

• Sharing how you are feeling without needing solutions

Even small moments of connection can interrupt stress cycles and improve emotional wellbeing. Get practical tips from a Staff Wellbeing Advisor on ways to build healthy workplace relationships.

2. What grounding techniques calm the nervous system?

Grounding techniques help bring your attention back to the present moment when stress feels overwhelming.

These techniques work by shifting focus away from racing thoughts and into physical sensations.

Try:

• Slowing breathing (in for 4, out for 6)

• Noticing 5 things you can see, 4 you can feel, 3 you can hear

• Gentle movement such as stretching or walking

• Pressing your feet firmly into the floor and noticing support beneath you

These simple tools can help reduce physical stress responses during the school day. Explore A guide to meditation for teachers and education staff.

3. How does spending time outside reduce stress?

Spending time in nature helps regulate the nervous system by reducing stress hormones and supporting mental recovery.

Even short breaks outdoors can make a meaningful difference.

Try:

• Taking a 5–10 minute walk at lunchtime

• Stepping outside between lessons if possible

• Noticing natural sounds, light, and movement around you

Movement combined with fresh air can help the body process stress and restore energy. Learn how to complete your stress cycle with movement and other evidence-based strategies.

4. What types of rest help recovery from stress?

Rest is more than sleep. Different types of rest support different needs, including physical, emotional, and mental recovery.

Research by Dr Saundra Dalton-Smith highlights several types of rest that can help restore balance.

They include:

• Physical

• Mental

• Sensory

• Emotional

• Social

• Creative

• Spiritual

Understanding what kind of rest you need can help prevent burnout and exhaustion. Explore the 7 different types of rest.

5. When should teachers seek support for stress?

If stress feels overwhelming or persistent, talking to someone can help.

Speaking about how you feel can reduce emotional pressure and help you feel less isolated.

Support options include:

• Talking to a trusted colleague or manager

• Seeking professional support or counselling

• Using our confidential helpline:

Our free, confidential helpline is available 24/7. You can speak with a trained counsellor who understands the pressures of working in education and can offer non-judgemental support and advice. Call us, we’ll listen: 08000 562 561

Download the tips

We have created a pdf download of these tips to share with your teams.

Download 5 ways to regulate your nervous system

5 ways to regulate your nervous system

Quick nervous system reset techniques (during the school day)

If you only have a minute, try:

Slow breathing for 60 seconds
Stepping outside for fresh air
Naming 3 things you can see around you

Small actions, repeated regularly, can help regulate stress throughout the day. Starting by acknowledging your feelings as valid can help you create balance and makes space for your team to do the same. To do this, it can help to understand your Window of Tolerance and try this short exercise.

Why nervous system regulation matters for teachers

Supporting your nervous system is not about removing all stress - it is about helping your body recover from it.

Regular regulation can help:

improve focus and clarity
reduce emotional overwhelm
support better sleep
Support long-term health

These strategies are especially important in education roles where emotional and cognitive demands are high.

About the Author

Emily Kenneally is a communications professional with over 10 years’ experience in the UK charity sector, specialising in workplace wellbeing, education, and social prescribing. Emily holds a Master of Design (MDes) with Business Studies from the University of Brighton, and is trained in delivering adapted mindfulness-based interventions through the Sussex Mindfulness Centre, an NHS-associated, trauma-informed programme.

Emily also designs and teaches wellbeing workshops for adults and children across the UK, using evidence-informed approaches to support stress management and emotional wellbeing, with a focus on supporting neurodivergent individuals.

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