5 Quick & Powerful Techniques to Relieve Teacher Stress...
Transcript of 5 Quick & Powerful Techniques to Relieve Teacher Stress...
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NeedsFocusedTeaching.com
5 Quick & Powerful
Techniques to Relieve
Teacher Stress Right Now
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NEEDS-FOCUSED TEACHING Coping Strategies for Stressed Teachers
© 2016 Needs-Focused Teaching All Rights Reserved www.needsfocusedteaching.com
Coping Strategies for Stressed
Teachers
5 Quick & Powerful Ways to Relieve Teacher
Stress Right Now
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NEEDS-FOCUSED TEACHING Coping Strategies for Stressed Teachers
© 2016 Needs-Focused Teaching All Rights Reserved www.needsfocusedteaching.com
In this FREE (But Extremely Useful) Report You’re About to
Discover the Special Technique You Can Use to REDUCE
ANXIETY and STRESS-PROOF Yourself Plus 4 Additional Stress
Management Strategies
But first, some comments from a few of our Quiet Mind for Teachers
satisfied customers:
“I now feel much more content, calmer and happier even when I have a lot going on.” “I used to feel that my life was in a rush all the time. I was stressed and anxious over silly things and felt life was passing me by. I now feel much more content, calmer and happier even when I have a lot going on. I am able to take things slowly now and think much more positively.” Sue Howarth, Teaching Assistant
“I am able to stay calm in stressful situations and to focus on NOW rather than worrying my life away. I am enjoying life again.”
“I was very stressed before the course. I worried a lot and was unable to relax. I felt responsible for the happiness of my whole family. I am now finding it much easier to stay relaxed and not become stressed. I am able to stay calm in stressful situations and to focus on NOW rather than worrying my life away. I am enjoying life again.” Steph Jack, Bursar
“I feel as if the stress is like drops of rain on my waterproof jacket – they just run off rather than soaking in.” “I used to constantly mull over what had happened at work and repeat scenarios over and over in my head. I worried about what might happen in the future and couldn’t switch off at all. I felt totally overwhelmed. Now, even though work and home life is just the same, I am able to deal with it effectively without dwelling on things. I am also able to switch off and detach from situations without losing empathy or compassion for those I’m dealing with.
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I feel as if the stress is like drops of rain on my waterproof jacket – they just run off rather than soaking in.” Linda Smith, Head Teacher “Better sleep, anxiety way down, no longer being upset with the craziness at work (student fights, fowl mouths, dangerous urban setting)” “It has been a Godsend. I continue to be thrilled by the positive impact it has had on my life. Better sleep, anxiety way down, no longer being upset with the craziness at work (student fights, fowl mouths, dangerous urban setting), physical pain mitigation, improved sense of smell and taste, weight loss without any dieting. . . If it sounds miraculous, it is because sometimes it feels that way. I feel like I'm getting a life back and am so grateful!" Barbara Hinners, Teacher NJ
To find out how you can take part in this career-saving stress
reduction program for teachers and learn powerful tools you can use
for the rest of your life, register for one of our web tutorials here:
http://needsfocusedteaching.com/webinar-sign-up-2/
http://needsfocusedteaching.com/webinar-sign-up-2/
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NEEDS-FOCUSED TEACHING Coping Strategies for Stressed Teachers
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Introduction
I know you’re busy and short on time; you’re at the sharp end of education so you’re
bound to be. For that reason, I’ll keep the preamble to a minimum and get straight into
this.
Bottom line: stress is a killer.
It’s the main reason why so many teachers are leaving the profession and, let’s be
honest, it’s the reason why you’re reading this.
Because without getting too melodramatic, I’m guessing you’re already concerned about
the effects your ridiculously heavy workload is having on your life.
Effects such as being increasingly irritable with your students, your colleagues and
perhaps even those close to you. Feeling overwhelmed by the constant demands on your
attention and time. Feeling annoyed that you no longer seem to have any time for
yourself or your family. Finding it difficult to concentrate. Dismayed by the senseless
paperwork. Annoyed at the ridiculous stress and strain of constant student testing.
Angered by the lack of support & needless pressures placed upon you. Feeling drained and
tired out but unable to sleep when your head finally hits the pillow after yet another
evening of planning, marking and other school work.
With all this pressure you may have already noticed a few cracks. Perhaps you suffer from
headaches? Maybe you’re worried about the fact that you find it so difficult to relax. You
might have already seen your doctor about stress-related illnesses? You may even have
had thoughts of leaving the profession.
If ANY of that is true… you might want to read the rest of this little report very carefully
because I’m going to tell you about some powerful tools you can use to alleviate the
pressures you’re facing right now as well as how to stress-proof yourself against further
difficulties and responsibilities. I’m also going to show you how to achieve a state of deep
calm and relaxation whenever you feel things are getting too much.
But I’m getting a little ahead of myself. Let’s start by looking at why it’s so important that
you learn how to protect yourself from the ravages of stress…
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The human body is not actually designed to cope with the type of stress associated with
the teaching profession. Our innate mammalian stress reflex, the ‘fight or flight’ response,
was originally intended to protect us from genuinely life-threatening dangers such as
hungry wild animals.
I’m sure you know how this automatic reflex operates – your body, in response to a
dangerous situation, releases stress hormones (such as adrenaline and cortisol) so that
you are prepared and ready for immediate action – to either run away or defend yourself.
Heart rate and blood pressure is increased (to get more energy round your system),
muscles become tense (to cope with the strain you’re about to put them under) and non-
essential systems such as your digestive organs – are temporarily shut down (because
they’re obviously not needed at this time).
The key word here is ‘temporarily’ - this process is supposed to be a short term
intervention because stress hormones are detrimental to your health over time.
Fortunately, once the danger subsides, hormone production is shut off and everything
reverts back to normal; you can relax again. If you’re ever lucky enough to go on safari or
watch a wildlife film showing grazing animals such as zebra, you may see this process in
action. When a predator appears, the animals spring into action and run like crazy (the
stress reflex has kicked in) - but as soon as the danger has passed, they immediately go
back to munching on grass as if nothing has happened. The automatic reflex shuts down
automatically and the animals revert back to their normal, relaxed state.
In teaching, of course, the stress we face is different to that encountered by our ancestors
and life-threatening situations are very rare (unless you teach in Gateshead). Having said
that, the thing that makes this type of stress so dangerous and damaging is that it is
CONSTANT. It’s relentless. The goal posts keep changing and the bar is continually being
raised.
Managing difficult students and trying to get them interested in learning, dealing with
unsupportive parents, putting up with school leaders who don’t seem to care, being
walked on by bureaucrats who don’t know what they’re talking about, meeting crazy
deadlines or any of the million-and-one other pressures you face each day in school (not
to mention the additional pressures you face at home – ill/elderly relatives to care for,
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children and spouses to look after, money worries, your own health etc. etc.) – results in
a near-constant stream of toxic stress hormones circulating round your body.
Did you get that? When you’re under continual pressure, the stress hormones in your
body aren’t given chance to subside. Unlike the zebra, you rarely revert to your fully
relaxed condition – your body experiences a never-ending succession of mini-fight or
flight reactions leaving you in a perpetual state of TENSION and ANXIETY.
The longer you live like this without doing something about it, the more unhappy,
unhealthy and VULNERABLE you become.
You see, when you consider the effect of these stress hormones on the body - increased
blood sugar, raised heart rate, muscle tension and shutdown of non-essential systems and
organs – is it any wonder that so many of us today are suffering from stress-related
illnesses and complaints?
High blood pressure, heart disease, ulcers, strokes, migraines and irritable bowel
syndrome are well known stress-associated problems but it is now believed that almost
ALL illnesses can be attributed to stress in some way.
Research suggests that raised levels of stress hormones can cause inflammation in the
body and this can aggravate conditions like arthritis, psoriasis, eczema and skin rashes.
This inflammatory response can also have a debilitating effect on our immune system
making it harder to fight off colds and other infections.
Then there is the issue of unrelieved chronic muscle tension. This has been shown to
cause tension headaches, back pain, joint problems, tendonitis and bones being pulled out
of alignment resulting in further pain.
Finally there are the knock-on effects which can spring from chronic exposure to these
health complaints - depression, panic attacks, irritability, obesity, social withdrawal,
insomnia etc.
Many of us cope with stress and the problems it causes by reaching for cigarettes, alcohol,
food or even drugs. Of course, a glass of wine can help us relax, and a bar of chocolate
can cheer us up (mmmm, chocolate), but ‘self-medicating’ excessively by consuming any
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of these things in excess can lead to further health problems that in turn create even
more stress. And even healthy coping strategies - such as exercise and offloading to
friends, can’t be relied on 100% as they merely mask the underlying causes of your
stress.
So it becomes something of a downward spiral once stress starts to impact on your life,
and the magnitude of the problem can’t be overlooked. According to the Health and
Safety Executive in the UK, stress is now the biggest cause of sickness in the UK with up
to five 5 million people ‘very’ or ‘extremely’ stressed through work. It is estimated that as
many as one in four will experience some kind of mental health problem in the course of a
year.
The very fact that you downloaded this report would suggest that some or all of these
issues are of concern to you. And unless you do something about your situation, it isn’t
likely to improve.
So what’s the answer?
Well, in the next few pages I’m going to show you how you can effectively stress-proof
yourself from here on in by learning an incredibly powerful method of relaxation by
getting connected to all the peace, calm and clarity that lies inside you. And I’m going to
give you four additional strategies to further equip you against the immense pressures
you’re under.
But first, let me tell you a little bit about myself so that you can trust what I’m saying
here.
First and foremost… I get it. I understand. Believe me, I understand. I’ve been extremely
close to the end of my rope on many occasions.
As a young teacher I was passionate, committed and devoted to my students… but
hopelessly ill-equipped to deal with the stress & strain of the teaching profession. True, I
am now the author of a best-selling book on classroom management (cue the shameless
plug for Take Control of the Noisy Class) … but you must understand that I really
struggled with the pressures of teaching before I finally started to get a grip on things. I
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hated pointless paperwork, tough students frustrated the hell out of me and I could see
no point whatsoever in the constant hoop-jumping and box-ticking exercises.
I truly came very close to leaving the profession because of my frustration and it was only
a lack of money which kept me in the job. A period of resentment followed during which I
had to literally drag myself to work each morning and spent every minute of the day
complaining bitterly and getting more and more depressed.
My first big turnaround came simply as a result of becoming better at my job. To cut a
long story short, I had a few breakthroughs with some very troubled and badly behaved
students and my confidence started to go up. The more success I had, the better I felt.
It’s obvious, I know, but progress is a tremendous antidote to stress. It removes the
feeling of helplessness, of not having any control. Incidentally, if you are looking for some
really effective (and quite novel) strategies and tools in the areas of classroom
management, student engagement, connecting with tough students, time management
and other teaching related topics, pop over to my blog when you get chance. You’ll find
everything you’re looking for there. Here’s the link: www.needsfocusedteaching.com/blog
My second big turnaround (really big) came much later – after I had left teaching and had
set up my first training business – Behaviour Needs Ltd. Again, I’ll not go into detail here
but let’s just say life had got on top of me and I was finding it hard to get out of bed in a
morning; I was on the verge of a breakdown. This time it was ‘life stress’ rather than
teaching stress but I’m sure you’ll appreciate and understand some of the pressures
because they are common to most adults at some stage – house moves, relationship
breakdown, financial hardship, parenting issues and caring for dying relatives (my poor
mother had dementia and cancer while my dear father had Parkinson’s and leukemia). In
addition, my elder sister was desperately in need of a kidney transplant and I was rapidly
developing stress-related health issues of my own. All in all it was a very difficult time.
Actually, there was nothing out of the ordinary really – most people experience similar
trials and tribulations in life - it’s just that over a period of about 5 years, I was
experiencing everything at once.
Things came to a head in 2010 when my partner, Sally, and I were almost killed in a
bizarre knife attack while we slept at our home. From here, for another couple of years we
added Post Traumatic Stress Disorder to our list of difficulties.
http://www.needsfocusedteaching.com/blog
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But I’m a firm believer in the old adage ‘what doesn’t kill you makes you stronger’ and
that every problem carries with it a tremendous opportunity for growth… should we
choose to look for it.
My big growth opportunity was finding a way to deal with the incredible anxiety I was now
under and I’m delighted to say that eventually, after trying almost every imaginable
therapy and technique, I discovered true, lasting, life-changing peace and happiness.
My life changed totally after learning the techniques I’m going to tell you about in a
moment and ANYONE can experience the same incredible benefits.
Oh, and let me clear here - my circumstances didn’t change – certainly not immediately.
The same stressful stuff was still present – the time pressures, the people pressures, the
health pressures, the financial pressures. It was all still there. Life didn’t change… I
changed.
You see, you can’t escape stress. You can’t change the world so that it suits you. You
can’t change the weather. You can’t change other people. You can’t control events. Life
doesn’t work like that. The more you try to control life, the more you try to bend it to suit
you, the harder it becomes.
There will always be unwelcome reforms and changes in education. There will always be
crazy deadlines, ridiculous amounts of paperwork and curriculum initiatives which make
no sense. There will always be students who refuse to behave appropriately, parents who
offer no support and colleagues who make things worse. There will always be managers
who don’t have a clue, don’t offer support and use bullying tactics to get what they want.
You can’t escape these things. And even if you manage to achieve a breakthrough in one
area, something else will come along to take its place. You can’t escape stress.
But what you can do is change the way stress affects you.
You can make yourself more resilient. You can learn to remain calm, relaxed and
composed in the face of chaos and adversity. You can learn to be happy even when life
isn’t going the way you’d lie it to.
Let’s find out how…
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I want to now tell you about the incredibly effective stress-management technique I
learned a few years ago - and have been practicing ever since – which completely
changed my life for the better and enabled me to cope with the extreme stress I was
facing. The technique is MINDFULNESS and I practice it in various ways, including
meditating.
Mindfulness can be defined as simply paying full attention to the present moment. Sounds
simple, and it is, but it is paying attention in a very specific way which creates the magic.
This unique quality of awareness is the golden key that unlocks the door to absolute
freedom from stress, anxiety, unhappiness and worry.
What you can expect from mindfulness:
1. You’ll stop getting so wound up
As I’ve already mentioned earlier in this report, you can’t stop stressful events from
happening. Life continues to do what it does – stressful things happen, day in day out. But
when you practice mindfulness you begin to notice that things which would normally wind
you up simply don’t bother you as much. You’ll be able to face the same situations and
circumstances without the same level of anxiety, depression, anger, irritability and
confusion. You’ll experience life without being so tied to the turmoil.
A friend of mine – who trained to be a meditation teacher with me - describes the feeling
you get from practicing as being ‘Teflon-coated’ and I really can’t think of a better
description. Stressful events no longer get their teeth into you; they just slip away.
From a practical point of view this means you’ll become far less reactive. You won’t get so
annoyed and you’ll be able to respond to difficult circumstances coolly and calmly. It really
is quite amazing that a few minutes doing something so simple can bring about such
profound results.
2. You’ll be able to relax much more easily
With surprisingly little practice, mindfulness can lead you to a deep level of relaxation and
peace within a matter of minutes; a state of profound stillness where NOTHING can
bother you. This can be a massive relief if you’re going through a difficult patch or just
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need a break. It’s like going to your own private oasis; your mental chatter slows down
and you settle into a very calm state of being.
In this stillness even sounds won’t disturb you and stress and worries simply melt away.
And the best thing about this is that these benefits continue LONG after your actual
practice – you can feel waves of peace and calm washing over you throughout the day
which makes it MUCH easier for you to relax.
3. You’ll sleep better
As your ability to overcome the effects of stress improves and as your busy mind starts to
settle and become more peaceful, problems associated with sleep naturally subside.
You’re likely to find yourself dropping off to sleep much more easily and waking up during
the night less frequently. This was a major event for me having long suffered from
insomnia and Restless Leg Syndrome. The first day of my mindfulness training course I
slept right through the night for the first time in years.
4. Your immune system will work better
People who practice mindfulness regularly have been found to be better able to ward off
infectious disease and develop serious illnesses far less often than non-meditators.
Psychosomatic Medicine (2003), Perspectives on Psychological Science (2011), Journal of
Alternative and Complementary Medicine (2010 )
5. You’ll experience more freedom from negative emotions
Anger, grief, sorrow, fear, anxiety and depression can prevent us from enjoying life and if
not addressed they can lead to illness. While you can’t force the world to change and
make all the problems go away you CAN learn to feel calm & peaceful in the midst of
these things. People who meditate regularly tend to find that negative emotions no longer
bother or affect them the way they once did.
6. You’ll probably start to feel happier
Research using brain imaging shows that parts of the brain associated with happiness
actually change when people meditate. Networks linked with happiness, empathy and
compassion become stronger and more active while those relating to anxiety, stress and
general unhappiness appear to weaken and dissolve. Biological Psychology (2004).
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One of the biggest improvements I’ve noticed since learning to meditate is coming to the
realisation that happiness doesn’t depend on material ‘stuff’ or situations. It doesn’t really
matter what we’ve got (or not got) because ultimately it’s only our thoughts about these
things which make us happy (or unhappy). Meditation helps you see that you have total
choice over your thoughts and that by changing them, you really can change your world.
Shakespeare wrote a wonderfully perceptive line in Hamlet which explains this beautifully
‘There is nothing either good or bad, but thinking makes it so.’
He obviously meditated a lot in between best sellers.
So… whichever areas of your life you want to improve, be it:
✓ to reduce the effects of stress and be able to relax deeply
✓ to stop out-of-control emotional feelings from running your life
✓ to improve your sleep and overcome insomnia
✓ to reduce feelings of anxiety and depression
✓ to feel a general sense of increased happiness
✓ to have more energy and a greater sense of health and well-being
… it’s highly likely that meditation and mindfulness can provide you with a realistic way of
getting through all the blocks to achieving these things. And the most amazing thing is
that you can see results from just a few minutes practice each day.
I’ll explain how you can find out more about these techniques at the end of this guide in a
special program I’ve put together just for teachers like you. For now, while it is beyond
the scope of this report to give you a comprehensive training in mindfulness, I’ve included
a special mindful breathing technique which can help reduce your anxiety levels and make
you more resilient when under stress. Practice this for a few minutes a day and you
should very soon start to see an improvement in your ability to remain calm and in-
control when facing a difficult class or stressful situation at school. You’ll find the
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breathing technique at the end of this guide along with three other techniques for
managing teacher stress…
Stress Management Strategies for
Teachers
1. Whole-Class Behaviour Files
Most teaching courses train student teachers to be adept at organizing the ‘teaching’ part
of the job. When new teachers qualify they very quickly develop special mark-books,
subject files, schemes of work files, assessment sheets, report banks, lesson plan
templates etc. etc.
But there is, of course, much more to the job than just teaching. Increasingly, a large part
of the busy teacher’s day is taken up managing behavior problems and dealing with
associated pastoral concerns, external agencies, parent contacts etc.
Teachers seldom get shown how to handle the sheer mountain of paperwork related to
this part of the job despite the fact that it takes up a large part of the working day and
causes endless stress, headaches and frustration.
The best way of coping with this is to have a separate file – specifically for behaviour and
associated issues.
The benefits are enormous and it will make your job a whole lot easier if you don’t already
do this. Being able to lay your hands on important information from impromptu meetings,
documented evidence of behavior incidents and having a comprehensive record of
conversations with outside agencies and parents is very useful.
How to make your behaviour files
1. Have one file for each class you teach – otherwise you’ll find one file will fill up too
quickly.
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2. Have dividers labeled as follows…
i) Students’ Timetable
In this section you keep a timetable for each child so that you know at any time of the
school day where they should be.
ii) Teachers’ Timetables and contacts
In this section you keep a timetable of all the teachers so that you know where to find
them at any time of day. Also have a sheet with email addresses and other contact
methods for each member of staff.
iii) Map of the school
iv) Students’ Contact Details
In this section you have a separate page for each student in the class – phone numbers,
medical details, specific behavior problems (if any), and any other relevant information.
v) Record Cards
Have a copy of each child’s completed ‘Record Card’ (hobby/interest questionnaire).
You can read about them in my book ‘Take Control of the Noisy Class’
vi) Parent contact log
In this section you have a sheet for each child and record any phone calls or
conversations you have with parents.
vii) I.E.P for each child
This document (Individual Education Plan) details recommended strategies for dealing
with a individual students as well as specific short term targets the child should attain in a
given period of time.
viii) Pupil Log
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I find these INVALUABLE. They are so simple to use and yet so beneficial – for writing
reports and feeding back to parents, staff, outside agencies etc. I strongly advise you
start keeping these.
All you really need is a blank sheet of A4 paper for each pupil with their name at the top
so that you can log information about a child when you teach them. You don’t have to
write in them every day – it’s just there as a place to log important events, conversations,
achievements, incidents etc. as and when they occur.
Whenever a child has caused trouble in a lesson, conversely, been helpful or hard-
working, simply turn to their page, and under the date write a sentence or two about
what happened such as “John was using foul language repeatedly throughout the lesson”,
“Stephanie had to be removed from class today for refusing to follow instructions” or Jake
finished his work early and helped two other pupils.
Over time, these comments build up to form a comprehensive record of a child’s
performance so that whenever you are in a position where you have to give feedback on
the child, you have at your disposal this wonderful record rather than having to rely on
your memory.
Hot Tip: If you use plastic wallets to hold individual sheets of paper in your files they will
end up being wider than the actual dividers – so you won’t be able to see the dividers
without leafing through the whole file – very time consuming. Instead, you can use
masking tape to extend the dividers outwards by sticking a piece of tape to the divider
folded over on itself. You can then write on the tape instead of the divider and it will stick
out past the plastic wallet for easy visibility.
2. Learn to Deal Effectively With Requests From School
Managers and Other Colleagues
Sometimes we need to say “no” in order to protect our time. We say “yes” to others
because we want to please them but sometimes our desire to please can lead to us taking
on more than we can cope with. When eventually we can't continue, we feel guilty and
both parties suffer. A desire to please often prevents us from saying no in the first place
and preventing ill feeling or stress.
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Next time you're asked to do something outside your normal duties:
i. Make sure you understand exactly what is being asked of you before you
respond. Perhaps the task is more time consuming than you thought. On the other hand,
it may not take much effort at all. Think it all through carefully - knowing all the facts can
save you from embarrassment or frustration.
ii. Remember that others may take you for granted and even lose respect for you
if you say “yes” to every request. You have a right to say no. Be polite but definite if
you say no. You only build false hopes with wishy-washy ‘maybe’ responses.
iii. Keep your answers and reasons short. This way, you can say no without feeling
the need for a lengthy justification. ("I'm sorry, I'm not available that night.") On the
other hand, some say that giving a longer answer with reasons reinforces your credibility.
Let the situation decide.
iv. Always try to provide suggestions or alternatives for the person who is
asking. This is a key point and stops people thinking you're just being awkward. You
should always look for a suitable alternative or helpful suggestion.
When in doubt, it's easier to say no now and change your mind to a yes later, than it is
the other way around.
What about when you have to say ‘yes’?
Sometimes saying ‘no’ is simply unavoidable but that doesn't mean you have to be any
less assertive. Here are some techniques to use when you have to say 'yes':
- Tell the person you can agree to their request this time, but suggest the two of you
discuss how they might plan better for the next time.
- Tell them yes, but remind them they owe you one. For example, they might cover you
for a lesson/break duty next time you need time off.
- Tell them yes, but take control by saying you'll come back to them with a timetable. For
instance, say, 'I expect I'll be able to do that for you by the end of the week'.
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- Put a condition on your agreement such as 'If it would only take an hour, I'd be able to
help, but I can't give you more than that.' You can always respond to requests by asking
for a bit of time to think about it. Sometimes we make decisions without really considering
whether we have the time to do a job, or whether we really want to do the job in the first
place. Give yourself some 'think time' to look thoroughly at what's involved.
3. Exercise
Exercise is one of the most important coping mechanisms to combat anxiety and stress.
By discharging negative emotions and stress hormones through physical activity, you can
enter a more relaxed state from which to deal with the issues and conflicts that are
causing your anxiety.
The benefits come in many ways: the sheer distraction from your worries, the effects on
self-image, and the biochemical and physiological changes that accompany the exercise.
Exercise increases blood flow to the brain, releases hormones, stimulates the nervous
system, and increases levels of morphine-like substances found in the body (such as beta-
endorphin) that can have a positive effect on mood and pain.
I know exercise can seem a daunting prospect for many people so let me try and convince
you that exercise should play a part in your life…
Firstly, exercise increases your energy levels. This is because it causes an increase in the
number of mitochondria (tiny energy-producing organelles) in your cells. In numerous
studies and surveys, people who exercise regularly have been found to have higher
energy levels and significantly less tension and stress than they had before they started
exercising.
Studies have shown that definite psychological changes take place in people who
undertake regular exercise. They seem to find it easier to accomplish their daily tasks and
become more effective in achieving their potential in all areas of their lives. Participants in
exercise studies have been found to be more emotionally stable, better able to cope with
stress and much more self sufficient and confident.
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NEEDS-FOCUSED TEACHING Coping Strategies for Stressed Teachers
© 2016 Needs-Focused Teaching All Rights Reserved www.needsfocusedteaching.com
Exercise also enhances the production of Nor-adrenaline, a hormone found to be
responsible to lift your mood and combat sensations of fatigue and depression giving a
much more balanced emotional state. This accounts for the fact that so many emotional
disorders have been successfully treated with exercise.
Even moderate exercise can raise levels of brain chemicals such as endorphins and
improve a person's mood. One such substance is phenylethylamine, or PEA, a natural
stimulant produced by the body. It is related to amphetamines but does not have the
long-lasting effects that make "speed" or "ice" such deadly drugs.
Researchers now argue that this increase in PEA causes the euphoric mood often called
"runners' high." And because depressed people tend to have low PEA levels, the
researchers say this is an explanation of why exercise has a natural antidepressant action.
Finally, exercise burns fat. Yay! Studies in both animals and people have shown time and
time again that exercise helps burn fat and make you lean. And the benefits of exercise
don’t stop when you leave the gym, take off your walking shoes or get off your bike.
Studies have shown that after 30 minutes of exercise you will continue to burn calories
throughout the day at a faster rate than normal because the exercise speeds up your
RESTING metabolism. That means you not only burn extra calories during the exercise,
you burn extra calories when you rest as well!
So there you have it. Now you know why you simply have to start exercising!
4. The Special Breathing Technique You Can Use to
REDUCE ANXIETY and STRESS-PROOF Yourself
The simple mindful breathing technique I’m going to share with you here is a natural
tranquilizer for the nervous system. The effects are subtle when you first try the exercise
but become more obvious with repetition and practice. Variations of this controlled
breathing method are actually used by elite athletes to improve performance and by the
military to help soldiers remain calm in traumatic conditions.
The technique is called Box Breathing and is best explained with the aid of the following
diagram...
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NEEDS-FOCUSED TEACHING Coping Strategies for Stressed Teachers
© 2016 Needs-Focused Teaching All Rights Reserved www.needsfocusedteaching.com
As you can see, the pattern is simply a box (hence the name), whereby you inhale to a
count of 4, hold for a count of 4, exhale to the same count of 4 and hold again for 4. You
can start at 3 if this is difficult, or take it up a notch if easy. You should be reasonably
comfortable throughout the exercise – don’t stretch yourself so that breathing and/or
holding becomes a strain.
Note: Box breathing is best done in a relaxed setting – it is a way of ‘preparing’ yourself
for stressful situations rather than a remedial technique to be used in the middle of
arguments and other stressful events - for the simple reason that it’s best not to hold
your breath in such circumstances. If you are interested in a breathing technique that can
INSTANTLY RELAX & CALM you when faced with confrontation and stressful circumstances
the following web session will be of interest to you…
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NEEDS-FOCUSED TEACHING Coping Strategies for Stressed Teachers
© 2016 Needs-Focused Teaching All Rights Reserved www.needsfocusedteaching.com
Want to know how to permanently free yourself
from the hazards of stress?
The QUIET MIND for Teachers program has been
specially developed for YOU
CLICK HERE to read all about it
About Rob Plevin:
Rob provides resources & runs training courses internationally for teachers, lecturers, parents and care workers on behaviour management, student motivation, stress management & mindfulness. His live workshops are frequently described as 'unforgettable' and his materials are used in thousands of schools worldwide. He can be found at www.theliferaft.org, www.biglovechallenge.org & www.needsfocusedteaching.com
https://www.theliferaft.org/twbs/http://www.theliferaft.org/http://www.biglovechallenge.org/http://www.needsfocusedteaching.com/