I am sure that you will agree that teaching is one of the most stressful professions to work in. The pressure and demands in teaching are constant.
If stress is experienced continuously or long-term and nothing is done to manage the stress, it will eventually take its toll on health and well-being, creating problems physically, emotionally or mentally. Therefore, it is important that you do not ignore stress. Taking action to deal with the issues that create you stress and using stress management techniques to relieve stress is a positive way forward.
Below are 3 quick and easy techniques that you could use to reduce stress:
A breathing technique
Breathing techniques are quick and effective and switch off the stress response. Using a breathing technique will help you to feel calm and more relaxed.
You will need to breathe in through your nose and out through your mouth. As you breathe in, ensure you are breathing from your diaphragm and not breathing from the upper chest. Your diaphragm is underneath the breast and above the top of the stomach muscles. As you breathe in, your stomach muscles should go out and when you breathe out, your stomach muscles should go in.
As you breathe in take slow deep breaths and at the same time push out your stomach muscles. Hold this breath for a mental count of 3.
Slowly breathe out through your mouth for a mental count of 5 and at the same time pull in your stomach muscles.
Repeat 4 to 5 times.
Switch Your Thoughts
When you are experiencing a stressful day, switch your thoughts for a few minutes to a good experience that you have enjoyed in the past. You could think about a past holiday or think about something special that you have experienced. This will disassociate you from the stress. Repeat this several times during your day.
Physical activity burns up excess stress hormones within the body. It increases alpha waves in the brain and therefore promotes calmness. Exercise also increases endorphins in the brain and therefore will help you feel good.
You don’t need to sign up to a gym or anything, a brisk walk is a good form of exercise.
Please note: If you have any concerns about your health you must consult with a GP. The above techniques do not replace any treatment or advice from a medical professional. Please do not use these techniques when you have a need to be alert and focused. Before you commence with any new form of exercise, please consult with your GP. If you are feeling physically drained, it isn’t recommended that you exercise.
Written by Suzanne Gardner-Cuthbert
Suzanne Gardner-Cuthbert is a Stress Management Consultant, EFT Practitioner and Hypnotherapist.
Suzanne enjoys teaching self-help techniques. She has a keen interest in Stress Management and has been developing her skills and knowledge since 2008.
Suzanne has used her skills to help clients overcome fears and phobias, increase confidence, reduce stress and anxiety and has helped mums-to-be have a more confident childbirth.