It’s a truth universally acknowledged that managing teacher stress requires long hours of meditation and therapy to see any improvement.
Gotcha! That’s absolutely not true.
In reality, incorporating quick, targeted activities into your day can significantly help your stress management without overhauling your entire schedule.
In this post, I’m going to show you ten 20-minute things you can do to manage teacher stress.
By the end, you will not only master your stress levels, but also transform that energy into creative fuel for your teaching. You may even find yourself so invigorated that you start moonlighting as a superhero. Sorry, stress!
Grab yourself 20 of your very important minutes and a comforting iced latte, and let’s get into how you can manage teacher stress before the year is out.
#1. Use a Breath Reset
Breath reset involves dedicating 20 minutes to mindful breathing exercises aimed at calming the mind and body, opening up space for creativity.
When I first started practicing breath resets, my goal was to manage stress more effectively and unlock my creative potential as an educator.
I had no idea how much it would change my approach to teaching and overall well-being.
Initially, I began incorporating short, five-minute deep breathing sessions into my daily routine. As I noticed a significant decrease in my stress levels and an increase in my creative ideas, I gradually increased the daily practice to longer durations. Sometimes I break this up into multiple sessions throughout the day.
This practice became a cornerstone of my daily routines. And it doesn’t even have to take 20 minutes!
The plan is simple:
- Set aside 5-20 minutes each day in a quiet space where you won’t be disturbed.
- Sit comfortably, close your eyes, and focus on taking slow, deep breaths.
- Inhale deeply through your nose, allowing your stomach to expand, then exhale slowly through your mouth.
- Concentrate on the sensation of your breath moving in and out of your body. If your mind wanders, gently bring your focus back to your breathing.
What you can expect:
The result will be a profound sense of calm and clarity.
Your reset mental state will help you manage teacher stress and enhance your ability to approach teaching challenges with fresh perspectives. Over time, you may notice improved emotional regulation, increased patience, and a more positive mindset.
Through intentional breathwork, I’ve seen remarkable transformations in myself and my clients.
Educators who practice this technique report feeling more centered, less overwhelmed by the demands of teaching, and more capable of innovative teaching.
#2. Make Time for Gratitude Moments
When you’ve been struggling to find peace in the chaos of teaching, something as simple as dedicating time to acknowledge what you;re thankful for can feel like an unnecessary addition to an already packed to-do list.
But if you skip this step, it’ll be hard to cultivate a positive mindset in the face of challenges.
Gratitude journaling offers a structured way to shift focus from stress to positivity. By regularly acknowledging and writing down what you’re grateful for in your teaching experience, you begin to not only notice but also appreciate the small wins and positive moments throughout the day.
This practice can transform your perspective, helping you see teaching through a lens of gratitude rather than one of overwhelm.
What you can expect:
Once you make time for gratitude moments, you’ll have a more appreciative and positive outlook on your teaching career.
This isn’t just about feeling good; it’s about reshaping your professional identity from one that’s burdened by stress to one that’s empowered and enriched by the joys of teaching.
You’ll find this not only supports your well-being, but also impacts the interactions you have with students and colleagues.
A colleague of mine, who felt overwhelmed by the demands of her teaching role, started gratitude journaling as part of her morning routine.
Initially skeptical, she soon found that this simple act of reflecting on and writing down three things she was grateful for each day significantly improved her mental and emotional state.
Over time, she reported feeling more engaged and positive at work, experiencing a renewed sense of purpose and enthusiasm for teaching. Her relationships with students improved, and she became more resilient in facing daily challenges.
Want more info on mindfulness and self-care? Have a look over here.
#3. Keep on Meditating
One of the best things you can do to sift your energy from overwhelmed to empowered is to practice energy shifting meditation. Even when it feels like the stress of teaching is too much to bear, taking small steps to integrate a meditation practice can be a huge help as you manage teacher stress.
Let’s face it, sometimes the things that have the most impact on our mental and emotional health are monotonous and tedious. And they can be incredibly time-consuming.
So if you’re spending disjointed amounts of time on managing stress without seeing much improvement, you’re not alone. This is something most educators struggle with.
I struggled with it, too. Sometimes knowing that you need to do something and having the mechanics and know-how to put it into action are two completely different things.
The good news is, energy-shifting meditation is a perfect candidate for the 20-minute rule.
Instead of trying to force yourself into an hour-long meditation session or thinking you don’t have enough time to make a difference, just do it for 20 minutes. You can use a simple timer app or guided meditations to help you keep track. Then dive back into your regular activities.
What you can expect:
Working in regular meditation allows you to gradually build your resilience to teacher stress and enhance your ability to channel creative energy.
This approach is manageable, even on the busiest days, and creates a sustainable habit that fits into your schedule.
I love meditation for shifting my energy and managing stress. My ability to remain calm and think creatively about solutions rather than feeling bogged down by problems improved dramatically once I began using meditation regularly.
This change not only benefited my mental health, but also helped me to create a more relaxed and productive learning environment for my students.
Related Post: How to Change Your Teacher Mindset in 5 Steps
#4. Try Creative Lesson Planning
If you’ve been firmly on the side of traditional, textbook-driven teaching, you may want to consider integrating more creative approaches into your lesson planning.
Embracing creativity in your curriculum can breathe new life into your classroom, making learning more effective and engaging for your students. This result also helps you manage teacher stress, since you won’t have to deal as much with disengaged students.
In today’s education landscape, it’s crucial to explore new strategies that cater to diverse learning styles and interests.
Creative lesson planning, such as incorporating project-based learning, gamification, or integrating arts into subjects like math and science, can engage students and help them retain material.
Here’s how to keep this one to 20 minutes so you can test it out and see if it’s a good fit for you:
- Tip #1 – Start Small. Begin by selecting one lesson or concept that you feel could be taught more creatively. Spend 20 minutes brainstorming how you can apply a creative twist, such as through storytelling, a short video project, or a hands-on activity that can be completed within a class period.
- Tip #2 – Use Online Resources. Allocate 20 minutes to explore online platforms like Pinterest, Teachers Pay Teachers, or education blogs for innovative lesson ideas that other teachers have successfully implemented. You don’t have to reinvent the wheel. Adapting existing ideas can save time while adding a creative flair to your teaching.
- Tip #3 – Gather Student Feedback. After trying out your new lesson plan, spend 20 minutes getting and reviewing feedback from your students. This can be done through a quick survey, a reflective discussion, or an exit ticket. Understanding what works and what doesn’t directly from your learners can guide your future planning efforts.
What you can expect:
By embracing more engaging ways to teach and facilitate learning, you’ll not only make your classroom more enjoyable, but also increase student engagement and understanding.
I’ve seen firsthand the impact of integrating creativity into lesson plans. After experimenting with project-based learning in a unit on environmental science, my client’s students were more engaged, performed better in assessments, and could apply what they learned in real-world contexts.
Their excitement and curiosity toward the subject matter grew, transforming the classroom into a vibrant learning community.
#5. Take the Time for Inspiration Walks
We don’t all have the time for weekend retreats or wellness workshops. And that’s perfectly okay, because nowadays there are other options available that don’t require a significant investment of time and money.
You can absolutely still manage teacher stress by trying nature walks for inspiration. And the kicker is, you can do this one in less than 20 minutes.
There are many simple, yet effective resources out there, including:
- Local Parks and Nature Trails can serve as an immediate source of inspiration and rejuvenation. Just a brief walk in a natural setting can help clear your mind, reduce stress, and spark creative ideas for your teaching or personal projects.
- Guided Audio Walks available through apps or online platforms can enhance your nature walks with meditation, mindfulness exercises, or educational content, making each step an opportunity for growth and inspiration.
- Community Walking Groups offer a chance to connect with others who are also seeking inspiration and motivation. Sharing your insights and experiences as you walk can lead to new perspectives and ideas.
And of course, integrating the insights and inspiration gained from these walks into your daily teaching or personal well-being practices can be transformative.
What you can expect:
By making Inspiration Walks a regular part of your routine, you can expect to see a noticeable improvement in your mental well-being, creativity, and overall job satisfaction.
Some of my former college students have shared how incorporating elements from their inspiration walks into their classrooms has led to more engaged students, more innovative lesson plans, and a more joyful teaching experience.
For instance, one educator used patterns observed during her nature walks to teach mathematical concepts, resulting in increased student interest and participation.
#6. Implement a Classroom Revamp
The hardest part of creating an engaging learning environment is ensuring your classroom layout supports positive energy flow and maximizes student engagement.
This means an excellent way to use today’s allocated 20 minutes is to reassess and reorganize your classroom layout to better suit energetic flow. This also helps to manage teacher stress because the environment is more inspiring for you and your students.
My favorite way to do this is through “energetic space planning,” because it focuses on the intangible aspects of the classroom environment, such as energy and atmosphere. And it recognizes the impact of these aspects on learning and creativity.
This method also allows for flexibility, enabling the space to evolve with the needs of your students and curriculum.
Here’s how it works in a nutshell:
- Step #1– Assess Current Flow. Spend the first few minutes observing your classroom as it is now. Note the areas that are cluttered, the sports where students seem disengaged, and where the energy feels stagnant.
- Step #2 – Visualize the Ideal Layout. Imagine the ideal flow of your classroom. Consider the types of activities you most frequently conduct and how you can arrange desks, reading nooks, and technology stations to facilitate these activities and energy flow.
- Step #3 – Start Small Changes. Begin with small, manageable changes. Maybe move a reading corner to a spot with more natural light. Or reposition desks into clusters for collaboration. The key is to start these changes within your 20-minute timeframe.
Here’s an example of how one school experimented with creating classrooms of the future to foster 21st-century skills at all grade levels.
What you can expect:
The first thing I noticed after revamping my classroom with this energetic space planning process was how students shifted in their interactions with the space and each other.
The classroom became more dynamic, with students more engaged and willing to participate. The layout facilitated smoother transitions between activities and helped create a more positive learning atmosphere.
Remember, the effectiveness of your classroom layout isn’t set in stone. It may not be perfect from the start, but the more you observe and adjust the space according to the flow of energy and engagement, the better it will be for learning.
Encourage your students to give feedback on the layout as well. After all, they are the ones experiencing the environment every day.
#7. Remember to Map Your Vision
It may seem counterintuitive, but building in regular time for vision mapping and aligned goal setting means more effective and aligned decision-making. A clear vision guides your actions to manage teacher stress, and ensures you’re moving in the right direction.
Many educators in my community have had great results just by taking 20 minutes at the start of the month to sketch out their goals and the steps needed to achieve them.
Click the image below to grab my free Goal Planner now >>
With all the other things you need to do to teach, you may be tempted to skip over this, but please don’t!
Vision mapping is crucial for maintaining focus, motivation, and alignment with your core values and objectives as an educator. Without it, it’s easy to become overwhelmed by the day-to-day tasks and lose sight of your bigger picture. This leads to burnout and feeling stagnant.
Here are other 20-minute ways you can check-in on your goals and purpose:
- Reflect on Achievements: Spend time reflecting on what you’ve accomplished towards your goals. This can boost your morale and help you see the progress you’re making, even if it’s incremental.
- Adjust Your Course: Use this time to assess if your current actions are still aligned with your vision. It’s an opportunity to pivot or adjust your strategies to stay on track towards your goals.
- Plan Small Steps: Break down your larger goals into smaller, actionable steps. Planning just one small step in each session can make your goals feel more attainable and keep you constantly moving forward.
What you can expect:
There are so many reasons why vision mapping should be part of your regular routine.
Starting with clarity, having a clear vision and understanding the steps to achieve it can dramatically increase your sense of purpose and direction. This is super helpful as you manage teacher stress.
Additionally, this practice is a proactive rather than reactive approach to your personal and professional life. It allows you to seize opportunities that align with your goals and navigate challenges more effectively.
Finally, regular vision mapping supports your ability to make aligned decisions to your long-term goals, leading to more satisfaction and fulfillment in your role as an educator.
#8. Plan out Energetic Renewal
If you’re like me, you tend to dive in head-first without a lot of thought or preparation.
Take the time I decided to completely reorganize and cleanse the energy of my entire house in one day. By noon, I was surrounded by half-sorted belongings, feeling more overwhelmed than renewed.
Whoa, talk about learning the hard way!
Planning your energetic renewal sessions, like deciding to incorporate energetic clearing exercises into your daily or weekly routine, is not only beneficial but can be quite fun and only takes a few minutes each day.
Here’s what my energetic renewal plan looks like: setting aside a short period each day for focused breathing exercises, followed by a quick session of decluttering a small area of my space, and finishing with visualizing a clear and positive energy flow throughout.
The best part about planning like this is that you end up feeling more centered, clear-headed, and ready to tackle any challenge that comes your way.
Want to know more about energetic renewal? Have a look at this post: How to Tell if You Need to Refresh Your Teaching Mojo.
What you can expect:
As I said, feeling more centered and clear-headed is just the beginning.
Just ask my client, Michele, about the time she was struggling with constant overwhelm and trying to manage teacher stress. Thankfully, we were able to practice incorporating energetic renewal exercises into her daily routine.
She quickly noticed that she felt more in control of her day, had an improved mood, and was more patient with her students. In addition, she gained more tools to easily shift the energy of her classroom at any moment.
Planning your energetic renewal and making it a consistent part of your routine can lead to profound benefits. Reduced stress, increased productivity, and greater well-being are just a few.
#9. Don’t Focus on the Negative
It can be tempting to dwell on doubts and insecurities about your abilities as an educator.
Instead, you can channel that energy into creating and repeating positive affirmations related to your teaching goals and aspirations.
This practices shifts you from trying to manage teacher stress based on lack to focusing on the strengths and potential you possess. This develops a growth mindset along with a more positive outlook on your teaching journey.
Creating positive affirmations is a simple, yet powerful, way to boost your confidence and creative energy.
Start by identifying areas where you feel uncertain or want to see improvement.
Then, craft affirmations that reflect your aspirations as if you’ve already achieved them.
For example, instead of thinking, “I’m not engaging enough in my lessons,” affirm, “I am captivating and insightful, and my students are deeply engaged in my classes.”
And the best part is, you can shift your mindset in only 20 minutes a day rather than succumbing to feelings of inadequacy or frustration.
What you can expect:
This will reinforce your self-esteem and energize your approach to teaching.
This method doesn’t just manage teacher stress; it combats negative self-talk and propels you toward your goals.
Teachers who incorporate positive affirmations into their daily routines report feeling more confident, motivated, and connected to their purpose.
#10. Finally, Reignite Your Passion for Teaching
If you’ve been following me for a while, you may know that I’m committed to helping teachers thrive, regardless of the challenges we face in and out of the classroom.
I’m excited to announce the launch of Reignite Your Passion for the Classroom, a 4-week journey designed to transform educators from feeling burned out to being fully energized and passionate about teaching again.
So if you really want to save time and maximize your results, head on over and take a peek at Reignite Your Passion for the Classroom.
It includes comprehensive modules on overcoming burnout, reconnecting with your purpose, shifting your energy, and being your best teacher self, along with weekly quantum coaching sessions.
Click the image below to learn more about Reignite Your Passion for the Classroom now >>
What you can expect:
A transformational journey that equips you with the tools to manage stress, realign with your teaching purpose, enhance your classroom environment, and significantly improve your work-life balance.
Here’s what you will get out of the program:
- Overcome Burnout: Gain resilience against stress, discover revitalizing self-care practices, and restore your energy levels to bring joy back into teaching.
- Rediscover Purpose: Reconnect deeply with the reasons you became a teacher, reigniting your passion and motivation for making a difference in students’ lives.
- Positive Energy Shift: Learn techniques to maintain a constructive mindset, enabling you to approach classroom challenges with creativity and positivity.
- Empowered Teaching Identity: Develop strategies for engaging students more effectively, creating dynamic learning experiences that reflect your best self as an educator.
Sound good? Don’t wait because enrolling in Reignite Your Passion for the Classroom can be the first step toward a more fulfilled, balanced, and joyful teaching career.
That’s a Wrap! 20 Minutes to Stress Relief Success
It’s amazing what you can accomplish in 20 minutes when you’re focused and diligent.
As Anne Lamott said, “Almost everything will work again if you unplug it for a few minutes, including you.”
The best way to manage teacher stress is to be consistent and integrate small, manageable practices into your routine, and I hope this guide has been helpful for you.
Oh, and let me know in the comments which of these ideas you’re going to try first!
And don’t forget to come say hi on Instagram or Facebook.
Just a heads up: social media is where I let my hair down a bit. You might catch me sharing some behind-the-scenes laughs or even attempting a viral challenge. Fair warning: educator by day, viral Insta star by night – I’m a work in progress!
Click the image to get on the waitlist for Reignite Your Passion for the Classroom now!
