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Combating Stress for Educators

Posted by Faith Mackey on Oct 6, 2021 6:51:45 PM
Faith Mackey

This fall we've heard from teachers who are feeling the stress of not only returning to teach but also returning to in-person instruction. There are many different tools and small changes to one's routine that can be made in order to help with combatting stress. Below are our top seven ways to combat stress for educators! 



One way to practice mindfulness is to add a breathing exercise to your routine to help regulate your emotions when you are stressed or upset. Here we share a video on how to do the box breathing technique. 

Practicing Gratitude 

    • Expressing gratitude makes us feel happy and thankful because we are able to recognize all of the great things we have in our lives. Making a habit of expressing gratitude is good for us because we feel positive emotions while reflecting. The more positive emotions we feel, the better! 
    • Visit this post for a journal that can be used to promote more optimistic thinking! 

Getting enough sleep

Most adults need 7 hours of sleep to be able to fully function mentally and physically during their waking hours. Getting enough sleep can help you:

  • Get sick less often
  • Stay at a healthy weight
  • Lower your risk for serious health problems, like diabetes and heart disease 
  • Reduce stress and improve your mood
  • Think more clearly and do better in school and at work
  • Get along better with people
  • And more!

The U.S. Department of Health and Human Services offers tips to getting enough sleep. 

Fuel your body 

When we are stressed it can be difficult to want to eat, but just as it's important to get enough sleep and drink water, nourishing our body can help reduce stress. The Cleveland Clinic provides a list of stress-busting foods to add to your next shopping trip. 


Drinking at least eight glasses of water a day isn't just good for your health, it's also good for your mind! Proper body hydration promotes clearer thinking and less anxiety. Don't just take our word for it. Studies show that dehydration causes an increase in cortisol—the stress hormone. 

Taking time for yourself 

Self-care is essential for helping to wind down, reduce depression and anxiety, and practice your coping skills. Read this post to learn how to make your own self-care kit!


If you are just starting out, try doing any exercise of your choosing for 15-30 minutes a day. This can be walking, riding a bike, stretching, or taking the stairs instead of the elevator. Working out releases endorphins, which are feel-good hormones that will help you to de-stress! Here's a morning yoga routine to get your day started on the right foot.

How do you de-stress? Share with us on our social channels. 

If you enjoyed this content, please share it with a friend or fellow educator! 

Topics: Emozi Program, self-management, Social Emotional Us, Self-Care