As the school year kicks off, teachers face a deluge of responsibilities: lesson planning, grading assignments, and various administrative tasks. With such an overwhelming workload and different pressures coming from all sides, it’s no surprise that many teachers feel anxious and tense. If these feelings aren’t addressed, they can lead to serious physical and mental health issues. Here are some tips to help you manage back-to-school stress.
Teaching Is Not Easy
Recently, a survey found that teachers work over 51 hours a week. Their stress comes not just from the usual administrative and teaching tasks, but also from new policy demands and students' emotional issues. In today's world, teaching is undeniably challenging, and the public often overlooks the immense pressure teachers face, assuming they can handle it without much support. Emotional distress, such as "Back-To-School Anxiety," is widespread among teachers, yet it remains largely unrecognized by the public.
Regaining Happiness for the New School Year
Since "Back-To-School Anxiety" isn't exclusive to students, how can teachers manage their emotions and prepare for the new school year?
1. Prepare Lessons in Advance to Boost Motivation
Planning lessons ahead of time is like knowing your "enemy" in battle; it helps you get familiar with the upcoming curriculum and enhances your sense of control. This feeling of mastery is crucial for building confidence. When teachers lose control over their work, anxiety can easily take over. By preparing adequately, teachers can maintain a sense of mastery, making it easier to tackle challenges when they return to the classroom.
2. Balance Work and Life
The phrase "resting yet not resting" likely describes many frontline teachers. With heavy workloads, many take work home or continue during breaks, leaving little time for themselves. Research from the University of Zurich shows that employees who can clearly separate work from leisure report greater happiness and productivity. In the new school year, try setting aside just 10 minutes each day for activities you enjoy, like walking, and remind yourself, "I will stop feeling guilty about resting and fully enjoy the relaxation it brings!"
3. Allow Yourself "Worry Time"
If your worries feel overwhelming, consider designating 10 to 15 minutes each day as "Worry Time." Whenever anxious thoughts arise, jot them down, then shift your focus to what's happening in the moment. Only during your scheduled "Worry Time" should you dive into those concerns. After 15 minutes, tell yourself that you've worried enough for the day, and save any remaining worries for tomorrow's "Worry Time."
4. Learn the Basics of Brain Gym®
（Image source: The Hong Kong Council of Social Service）
Brain Gym® is a movement program created by Dr. Paul E. Dennison that helps improve learning, manage emotions, and promote overall well-being. While the full program includes 26 movements, you can start with these four warm-up exercises to "open your mind":
- Drink plenty of water to hydrate your brain.
- Brain-Button: Place one hand on your navel and the other on your collarbone, then rub your hands left and right. Switch hands and repeat.
- Cross-Crawl: Stand up, lift your right leg, and tap your right knee with your left hand. Switch hands and legs and repeat.
- Hook-Up: Cross your feet and stand straight with your arms out. Bring your hands together with backs facing each other, wrists crossed, and fingers interlocked. Pull your hands back to your chest while breathing deeply. Switch hands and legs and repeat.
In addition to these tips, many organizations offer counseling services and mental health resources for teachers:
Teachers' Helpline
https://www.edb.gov.hk/tc/teacher/teacher-helpline/about-teacher-helpline/index.html
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