Stress comes in many forms; here are 30 proven tips, all of which can help in the right circumstances, and reduce the threat to your well-being.
1. Review the symptoms
Choose the right time, place and mindset (Analyst) and review the list of physical and mental symptoms associated with stress. Here. If you genuinely feel that you may be suffering from excessive stress, make an appointment with your GP and discuss this. Treat the situation exactly as you would a mysterious rash on your leg: get professional advice. I hope that this list - and other Web advice - is helpful, but it is no substitute for a medically qualified specialist.
2. Take a reality check
Still wearing your analyst hat, break down your situation into different categories. This includes things which cannot be changed - for example, it's raining - forget about it. Take care to separate out (a) things which are outside of your control and influence, and (b) things which can be more-or-less tackled in some way. Resolve to focus on the latter. At your most creative time, consider options. Then choose. Then act. To clarify: don't waste time and emotion on things which are out of your control.
3. Acknowledge and respect emotions.
This stuff about analysing symptoms and taking reality checks is all very well, but you are a human being, with emotions. Spend a little time thinking about how you are feeling - angry and powerless and frustrated and disappointed and, well... list them all. Give them names. Then think about which of them are likely to be helpful (anger is often a useful source of adrenalin) and which ones aren't.
4. Timebox Introspection
We do recommend some analysis - of yourself and of your situation. However, you should avoid excessive introspection, reflection and rumination by time-boxing this self-talk, which can easily drift towards negative outcomes and self-blame. Time-box your reflections (minutes not hours) and focus on acting to deal with aspects that you can realistically influence
5. Tackle addictions
Acknowledge any genuine addictions (alcohol, tobacco) and make plans to tackle them. Then tackle them. Get help if needed.
6. Consider pleasure
Spend some time thinking about sensible exercise and diet, but more important: make changes to your lifestyle which might give you pleasure as well as a sense of achievement. Actively improve your health, but strive to improve your happiness too.
7. Take time off
Review your Yearly Plan, revise your schedule, and the use your time off as time off. When you have a day off school, also take a day off from household chores, family obligations and anything else which puts pressure on you. Sit down somewhere and make a list of things which make you relax. Then choose one and do it.
8. Accept help
Accept offers of practical help whenever possible, wherever they come from, with thanks and a smile. Be prepared to offer practical help to others if the opportunity arises.
9. Don't multi-task
Remember the TM4T mantra, which applies just as much outside of school as it does inside school: do not multi-task. Do one thing at a time, and do it well.
10. Know your limits
Know your own limits, especially if you are competitive and ambitious by nature. Be prepared to suspend your ambition temporarily and aim for what is achievable. That is: know your limits, and accept them.
11. Know your friends-1
Have a mental list of people you can talk to. Nurture them, and use them (in a nice way): when you need to talk to someone, talk to someone. This means being prepared to share with someone you trust - at work or outside - exactly what is upsetting you.
12. Find ways to vent
Make a mental list of ways to vent powerful emotions in a harmless physical way: run at high speed, yell at a mountain, or punch a mattress.
13. Walk away
Be prepared to walk away from stressful situations outside of work. Recognise that this is a strength and do it with pride. Consider where this could be applied at work as well.
11 again. Know your friends-2
Have a mental list of positive people who are rewarding to be with - not necessarily from your own age group or social circle. Try to spend time with them when you need to recharge.
14. Practise physical relaxation
Use slow breathing and relaxation techniques. Choose a time and place where you can practice regularly.
15. Use the help available
Make yourself aware of the counselling and support which is available to teachers in confidence. Your professional association will have information. Discuss with your GP what support is available in your area for teachers with stress-related issues. Knowing what is there is often a help, even if you never use it.
16. Review your hours
Look at your working hours and consider alternative options. Rush-hour traffic, bathroom queues, and childcare handover deadlines can all contribute to stress at work. If you have short-term, part-time options, consider them. Knowing that they are there is sometimes a help.
17. Find a method and use a method
Use this website, and its advice, and its downloads. Standardise and proceduralise and make chunks of your work routine. Actively seek to build positive relationships at school with people using the same method. If you don't like our method, find another one which focuses on step-by-step approaches and standard routines.
18. Build relationships
Treat colleagues - even difficult and unlikeable colleagues - with the respect and consideration that you would like from them. Take pride in your profession and pleasure in your professional relationships.
19. Be aware of policies
Be aware on polices and practice in your school and your union on subjects like harassment, bullying, or racism, so you know how to challenge unacceptable behaviour, and what back-up exists.
20. Talk to the right people
Be prepared to discuss real work-related problems with your head of department or mentor; and if difficulties really can't be resolved, with your union representative and school management
21. Sleep
People think better when they are relaxed and refreshed. Get some rest; get some sleep.
Find out, through gentle experimentation, how much sleep you really need. Eight hours is certainly not true for everyone. Get into a routine and stick to it. If you are prone to stay awake grizzling at the day's issues, find a sleep technique which works for you: for example imagine troublesome people boarding a holiday coach, loading suitcases full or your worries and problems into the hold, and then being driven off for a nine-hour mystery tour. They won't be coming back till you've had your sleep.
22. Limit
Work makes more work. The more you start the more you have to finish. Timebox yourself. Be realistic about what really must be done. Draw lines.
23. Balance
Look at how and when you work, when you are frantically busy and when you are totally idle. Limit both extremes. Try to achieve a balance between hyper-active and non-productive. Even the load and talk to the people involved about what you are doing.
24. Double up
One technique for dealing with deadlines is to do your work twice - once in the quickest stress-free way possible, then again in a more professional manner. Clearly if reality interrupts, and it is not possible to carry out the second iteration, your first attempt must be good enough to pass without serious consequences. Example here
25. Spread the load
Share your work with others; delegate; trade and negotiate.
26. Plan
Do not panic if the task is huge or the deadline is frightening: calm down, evaluate the workload, and start it at a maintainable pace. Eat that elephant one bite at a time (vegetarian option available).
27. Relax
Physical techniques like massage, closing your eyes, or walking round calmly can help in the short-term.
28. Feed
Healh resolutions are all very well, but not the most urgent issue. Ignoring diets and regimes: just for now, make sure you eat regularly and stay hydrated.
29. Share
Talk, share, support, accept. Get more people in your life, using the people-advice above to make sure they are the best people.
30. This Stuff
Spend a little time thinking, reading, talking, understanding stress itself. This list is a good start. Much more advice and information here.
And Finally
Stress, unfortunately, is rarely simple. It does not arrange itself in compartments to be tackled by specialist authors. My focus is clear: the world of work, the job of teaching, and the stress which can accompany that role. Stress, on the other hand, can spin around many or all aspects of your life, both outside and inside work: romantic love, spiritual nourishment, financial security, professional respect, moral probity, family life. They all rattle up together sometimes, and it's up to each of us, dear reader, to untangle what sits where.
This process of untangling, of analysis, can be difficult and painful and it is important that you bear in mind that help is always available. This website needs to remain focused, so I am not going to discuss the many-faceted spectrum of stress. In closing this list of advice, I am simply going to remind you that confidential advice is always available, free of charge from health professionals in the UK. This is a right and you should use it if you need it.