Stress toolkit for teachers

One of the most effective ways to reduce teacher stress is to bet clear on your prorities.. Set healthy boundaries that prevent you from taking on too much or saying yes to work that don’t align with your personal priorities. Prioritising and practicing say no helps manage workload and avoid burnout—a common issue for any stressed teacher

Understanding what causes your stress is key to effective teacher stress management. Make a list of situations that leave you feeling emotionally drained with one or two ways to reduce the stress for each. When they occur, use them as an opportunity to practise your stress-reduction techniques and note what works. Recognising and preparing for these triggers is an important part of stress management for teachers.

Self-compassion plays a powerful role in reducing stress in teachers and education staff. Feelings of guilt, remorse and regret cannot change the past, and they make the present difficult by sapping your energy. Be kind to yourself. Make a conscious effort to do something that brings you joy or peace.

Open conversations are vital for reducing teachers’ stress. Share frustrations with a trusted colleague or friend. Talking things through can lighten the load—remember, emotional wellbeing is a key part of successful teacher stress management.

Regular movement is one of the most effective stress management strategies for teachers and education staff. Whether it’s walking, swimming, yoga or dance, find what suits you best and make it a habit. Hobbies that absorb your attention can also help reduce teaching stress.

Feeling constantly rushed is a major contributor to stress in teaching. Request time to orient yourself to a new task or responsibility at work. If rushed, ask people to wait until you are ready. Plan ahead to arrive at appointments early, composed and having made allowances for unexpected hold-ups.

Keeping perspective can be grounding for any stressed teacher. Try and find something positive about each work day – even the tough ones. Visualise situations you have handled well, and hold those memories in your mind when going into stressful situations.

Relying on alcohol, smoking, stimulants or sedatives can increase long-term teacher stress and create mental and physical health problems in the long term. Instead, focus on healthy alternatives that support both your physical and emotional wellbeing. Recognising what you’re trying to cope with is the first step toward more sustainable habits.