Teaching is an incredibly rewarding profession, but it can also be overwhelming. Long days, high expectations, and constant multitasking can leave even the most dedicated teachers feeling drained. If you’re looking for stress relief tips for teachers that actually work, one of the most powerful places to start is your own nervous system. Helping yourself to feel calm and grounded isn’t just beneficial for you, it positively impacts your students too.
Watch Your Caffeine and Screen Time
Two of the biggest drivers of a hyperactive nervous system that many teachers don’t often consider are caffeine and screen time. That morning coffee might give you a quick boost, but too much caffeine can keep your nervous system on high alert. Similarly, constant screen use: emails, lesson planning, marking, online meetings, all make it difficult for your body and mind to switch off… and limiting these can be a game-changer! Try enjoying a soothing herbal tea during your planning periods or scheduling regular breaks away from screens. Even small adjustments can make a huge difference in how calm and focused you feel.
The Calming Power of Nature
Another incredibly effective, and often underestimated, way to reset your nervous system is through nature. Spending time outside, even for a short walk, can have profound effects on your body and mind. Did you know that trees and plants have subtle vibrations that can help calm your nervous system? Immersing yourself in greenery, listening to birds, feeling the breeze, noticing leaves and flowers, can help you self-regulate and reduce the physical symptoms of stress. Even a five-minute walk in the school grounds or nearby park can help you feel more centred and ready to face the rest of your day… give yourself that gift; you’ve earned it!
Move Your Body to Release Tension
Movement is also a simple but powerful tool. Gentle stretching, yoga poses, or even a quick walk between lessons can help release tension in the body and signal to your nervous system that it’s safe to relax. Pairing movement with deep, slow breathing magnifies the calming effect, helping your mind and body reset together
Pause and Notice Your Emotions
Another key stress relief tip for teachers is pausing to notice your emotions. Acknowledging how you feel, without judgement, can prevent emotions from building up and becoming overwhelming. Sometimes, writing down what’s on your mind or talking with a supportive colleague can provide clarity and relief. This simple act of awareness can help you respond to stressful moments rather than reacting to them.
Putting It All Together
All of these strategies are connected, and the good news is you don’t have to do everything at once. Even small changes: taking a short walk, noticing your breath, or stepping away from screens for a few minutes, can make your day feel calmer and more manageable. Starting with yourself sets the tone for everything else: lessons, marking, classroom energy… all of it tends to flow more smoothly. And the best part? When teachers take care of their own wellbeing, it naturally shows students how to stay grounded and focused too. You’re not just surviving the day, you’re creating a calmer, more positive environment for yourself and those around you.
At M.Y.T.E, we know how important self-regulation is for both children and adults. Our M.Y.T.E Toolkit, based on four simple yet powerful practices: Breathe, Feel, Think, and Move, teaches kids, teens, and even adults how to manage their thoughts, regulate their emotions, and move past depleting feelings. Just as teachers benefit from simple stress relief strategies, young people can thrive when they learn practical tools to manage their own nervous systems. Supporting students in this way creates a calmer, more focused classroom environment and helps everyone feel more confident and resilient.
Support Yourself and Your Students
If you’re a teacher looking to reclaim calm and build lasting strategies for your own wellbeing, exploring the M.Y.T.E Toolkit could be the perfect next step. By equipping yourself and your students with these practical tools, you can transform stress into focus, overwhelm into clarity, and anxious energy into positive action.
“Almost everything will work again if you unplug it for a few minutes… including you.” – Anne Lamott