With nearly 90% of all teachers experiencing moderate to high levels of stress it is very important that teachers use stress relieving techniques to improve both their career and their health. While stress is evident in any job, teachers seem to face increased levels of stress due to their unique circumstances. Think about what a teacher must deal with day in and day out...high stakes exams, overcrowded classrooms, grading tests, grading homework, grading classwork, administrative paperwork, meeting with parents, department meetings, faculty meetings, challenging students, angry parents, an unsupportive community, and the list goes on...
Without using stress relieving techniques, teacher stress can manifest itself in many ways including headaches, back pain, frequent illness, heartburn, anger, impatience, depression, eating disorders, and insomnia. If not addressed, these manifestations may likely turn into heart disease and hypertension. Stress can even damage memory and cognitive skills.
What's worse is that teachers often don't know how to handle their stress and therefore it comes as no surprise that nearly 50% of all teachers quit within their first five years.
Fortunately, there are many simple stress relieving techniques that teachers can use that will help improve both their health and their career.
Here are five stress relieving techniques:
1. Get exercise! Do NOT use the excuse that you don't have time. You must make time. Make it part of your routine everyday. While it may be tough at first, you'll quickly find yourself with more energy and you'll be much more efficient at work.
2. Learn to say no. This can be quite difficult...especially as a new teacher. New teachers think they must say "yes" to everything in order to keep their job, but this can quickly lead to teacher burnout.
3. Join teacher discussion boards/forums. There are many teacher forums on the internet where teachers can not only vent their frustrations, but get real advice from real teachers who have experienced the same problems.
4. Think positive. In fact, don't just think positive thoughts, but actually say them out loud. In the morning, or on your way to work, say positive things about your job, about your students, about your colleagues. You'll be amazed at the impact that saying these things out loud can have on the rest of your day.
5. Cool down and take breaks. Teachers have a tendency to go straight through the day (and night) without taking a break. This is unhealthy and only adds to your stress level. Make sure to NOT work through lunch. Take that time to eat a healthy meal and talk to colleagues about things other than school. In other words let yourself take a mental break from the job during the day. Also, at the end of the school day, make a to-do list for the next day and then take ten minutes to relax and cool down with some other stress relieving techniques such as deep breathing exercises, stretching, or visualization.
To begin with, my children already lived here with their mother and stepfather. The varsity football team, the Stephenville Yellow Jackets, was the winningest Texas football team in the 90's and my sons, along with their stepfather, urged me to come and see these kids play. "They are phenomenal!" I was assured. I went to watch them play as they won the Texas State Championships in 98 and 99. They WERE phenomenal! My youngest son played football at Stephenville High. His underclass teams won district and he played Varsity ball on a team that went to the Bi-District finals his Senior year. This was enough to get me to criss-cross the wide open spaces of Texas from Arlington, chasing after my son's football games for four years, including quite a few contests right in his home town of Stephenville.
Game by game, the town was growing on me.
Some unusual things were happening there that caught my attention from my apartment in Arlington. For starters, on a Christian radio show I used to listen to, the host, Dawson McAllister, mentioned he would soon be speaking at a rally in...where else? Stephenville! Hmm. Intriguing. Turns out, my kids attended that rally. I found out later, most EVERYBODY's kids attended.
Another happening that the Holy Spirit used to lure my attention to Stephenville was the war against prayer in the schools, particularly at sporting events and graduations. The reports were on virtually every nightly newscast. I noticed during my brief visits to town that there were many kids wearing a bright yellow t-shirt with the words "I Pray before I Play" emblazoned boldly upon the front. Following are some pieces of articles I found on the Internet, the likes of which I seemed to be hearing regularly back in the late 90's. They speak for themselves, painting an accurate picture of the climate of those days:
"...the athletic field is rapidly turning into a culture war battle zone, as it did Friday night at a game in Stephenville, Texas, over the issue of school prayer. Education boards and school principals across Texas are struggling with federal guidelines on religious activities, including the ban on official school prayer. Earlier this year, the 5th U.S. Circuit Court of Appeals ruled that some religious references were permissible at school events like graduation ceremonies, but were inappropriate -- not sufficiently sacred -- during other activities like athletic contests. Jurists ruled that the hootin' and hollerin' of a down-home football standoff lacked the "singularly serious nature" of other functions, such as a graduation event.
"That didn't stop a small group of 15 students on Friday night, though, from smuggling a portable public address system into a high school game in Stephenville, Texas, to lead supporters in public prayer...
"One of the "prayer warrior" students at Friday night's game told the Stephenville Empire-Tribune paper, "This was not about football, it was about God. We decided to pray for God (sic)." According to an Associated Press report, local high school superintendent Larry Butler said that the impromptu prayer rally did not have support of authorities from the district. "With that being said," added Butler, "I applaud them for doing something that they feel really strongly about. I think the entire community of Stephenville believes in school prayer."
"So far, there are no other reports of spontaneous prayer outbreaks at weekend football games. News accounts suggest that most school district throughout Texas are abiding by the Circuit Court guidelines..."
FROM ANOTHER ARTICLE...
"A number of "spontaneous" protest at football games have taken place in Stephenville. Last week, the Board of Trustees of the Stephenville Independent School District grappled with a policy which would permit a student selected by popular vote to deliver a pre-game "message," provided certain rules were observed. The local Empire-Tribune newspaper noted: "The rules are that the purpose of the message is to encourage good sportsmanship and student safety and to promote the proper environment for the competition... The message may also be used to welcome or greet fans and the opposing team and/or to commend them for their achievements.
"While one board member mused that the new policy "would legally create an open forum for a period of time designated for the message and designate a 幼稚園 place for the student message," another member saw through the obfuscation. Referring to the 5th U.S. Circuit Court decision disallowing pre-game prayer, he told fellow board members: "This is the law today whether we like it or not. Until this is cleared up, I personally think we go against the law if we allow student prayer, or any prayer, before the game..." "
HERE'S ONE MORE FROM '99...
Students Defy Federal Judge on Prayer at High School Game
Stephenville, TX - The August 27th football season opener for the Stephenville High School Yellow Jackets was not only memorable for the lop-sided victory they had, but also for the courage shown by the student body and the fans in the crowd. A district federal judge had issued a decision forbidding prayer at public school gatherings, even if initiated by students. The students of Stephenville High believe this is a violation of their constitutional right to freedom of religion. The student body not only takes pride in being the defending 4A state champions, but in exercising their constitutional rights.
Before the opening kickoff, one of the students of Stephenville High grabbed a microphone and led a "spontaneous" prayer. Several students joined the young man on the sidelines, but what was even more powerful was the fact that not some, but all of the people in the stands stood up, removed their hats and joined in the prayer. Local news stations were there to cover the game and questioned the police and high school administrator as to what they planned to do about the "illegal" praying. There was no response from the police, but the high school administrator simply said that no actions were to be taken against the students. School officials also pointed out that since the school had not officially sanctioned the action, it could not be held legally liable for what happened.
The federal judge, upon hearing about the public prayer, said that the prayer was in violation of the constitutional separation of church and state. Some supporters of the students pointed out that the Constitution does not demand separation of church and state, but guarantees that there will be no laws made establishing any official religion or prohibiting the free exercise of religion.