Written by: Kim Brooks
August 20, 2024
"Teachers have summers off and end their days end by 3:00! How can they complain?"
We've all heard that before, and if you're a teacher (or know a teacher), you know that's absolutely not the case. So much happens behind the scenes to create a positive learning environment where students can thrive.
The workload is a little different depending on the grade and school, but the demands are nearly impossible to meet within a day. Most of the day is spent in front of students teaching and contractual hours are not much longer than the students' school day, so to get everything done, teachers have to either work beyond their hours or take time away from student learning.
To put things in perspective, when not with students, teachers have to:
Lesson plan- No, you can't just pull out the ones from last year and teach as many may think. Think how long it takes to plan out a week for yourself or your family, then imagine planning for 25-30 students. If you're an elementary teacher, you're keeping track of when they have to go to the nurse, band, early-dismissal, etc.
Meetings- team meetings, collaboration with resource teachers, after-school meetings and professional development, and parent meetings which typically occur before school, after school, during planning time or lunch.
Emails- many of which are unnecessary and take time away from the important work teachers do. (ie. can you tell xxx he's taking the bus home, can you send xxx to the office to get their lunch, can you explain my child's missing grade that just popped up in the online grading system)
No matter how much heart and energy you pour into your students, it often feels like it’s never quite enough.
For many, the adrenaline rush of fitting things in at the last minute can feel like a superpower—a quick burst of accomplishment that propels you forward.
But what happens when that rush becomes the norm rather than the exception? When we regularly operate at this high caliber, our sympathetic nervous system (our fight-or-flight response) stays activated and we’re paying a hidden price because of it: our health and well-being. More on that below.
In the early stages of our teaching careers, we might not notice the toll our high-achiever mentality takes on us. But over time, the effects will appear, often in ways we can’t ignore.
“The body keeps the score, and it always wins. It keeps the score through illness, through pain, through nightmares, through flashbacks, through sleep disturbances.” – Bessel van der Kolk
The Science Behind the Stress
When we’re in “survival mode,” our sympathetic nervous system is activated, preparing us to fight or flee from perceived threats, such as the proverbial lion. In this state of heightened awareness, adrenaline surges through our veins, heart rates spike, and focus narrows. This reaction is incredibly effective for short bursts of activity (or if there is an actual lion), but it’s not meant to be sustained. We want our autonomic nervous system (which controls our rest and digest functions) to be taking the driver's seat, so all of the systems in our body can function optimally.
Unfortunately, the sense of urgency is a constant reality for many educators and school leaders. The pressures of the job—whether managing the classroom, meeting curriculum standards, or analyzing student data—can keep the sympathetic nervous system in overdrive, which prevents the autonomic nervous system from doing its job. But not to worry, you can make simple shifts that will make a huge impact.
The Hidden Costs of Constant Urgency And What Is Needed
Operating in a state of continuous urgency can lead to chronic stress, which has profound effects on the body.
Over time, chronic stress can result in:
fatigue
chronic pain
burnout
anxiety
gut issues
and even serious health conditions like hypertension and heart disease
The body's natural ability to repair and restore itself is compromised when it doesn't have time to switch back to the parasympathetic state—the “rest and digest” mode.
In the parasympathetic state, the body lowers its heart rate, reduces blood pressure, and promotes digestion and healing. This is the state where true recovery happens, both physically and mentally. Without regularly accessing this state, educators and leaders risk not only their health but also their effectiveness and longevity in their roles.
“Almost everything will work again if you unplug it for a few minutes, including you.” ― Anne Lamott
A Call for Better Work-Life Balance
To counteract the damaging effects of living in a constant state of fight-or-flight, it’s crucial to create a balance between moments of urgency or stress and periods of rest. This means being proactive rather than reactive—streamlining tasks, asking for help, and carving out time for your health and well-being.
Practical Tips for Educators and Leaders:
Set Non-Negotiable Boundaries: Choose one boundary to focus on for the first quarter or for 30 days, such as not taking work home on weekends or limiting after-hours email.
Prioritize Quiet Time Daily: Whether it's before bed, in the morning, or during a break, take 3-30 minutes to breathe deeply, journal, read, or set an intention for the day.
Nourish Your Body: Plan simple, healthy meals or snacks for the week. Even small changes, like adding more greens or hydrating more, can have a significant impact on your energy levels.
Incorporate Daily Movement: Gentle stretching, yoga, or a quick walk outside can make a world of difference in your mood and energy levels.
Incorporating calming techniques into your daily routine will help regulate your nervous system. When you have tools to support yourself in those heightened states, you are teaching your body to trust you and to feel safe, allowing you to return to a relaxed state.
School leaders, having a better school climate starts with you. It’s vital to take care of your own health and well-being while encouraging your community to do the same.
Strategies for School Leaders to Promote Wellbeing:
Respect Work Hours: Avoid sending emails after hours and encourage teachers to do the same. Tools like scheduled email sending can help maintain this boundary.
Be Mindful of Workload: Before implementing new initiatives, consider their necessity and whether they align with the school’s mission, vision, and values. Always seek input from teachers.
Clear, Consistent Communication: As Brené Brown says, “Clear is kind.” Start the year by reviewing the vision and strategic plan, keeping communication concise and aligned with these goals. Offer clear, supportive, actionable feedback.
By fostering an environment where well-being is prioritized, schools can create a healthier, more sustainable culture. The ripple effects of this shift will extend beyond individual staff members and positively impact the entire school community.
In the end, it’s not about abandoning urgency altogether but about recognizing the need for balance. By creating space for both action and rest, we can ensure that we’re not just surviving in our roles but truly thriving.
No more powering through. Here is your permission slip to take rest when you need it!
Remember: Less is more. Happy, healthy teachers lead to a happy, healthy school.
With over 15 years of experience in leadership roles in elementary schools across the globe and my extensive training in stress management, I know the importance of balance over urgency. I also know firsthand the impact stress can have on our health and well-being.
Share your tips for bringing more balance into the classroom in the comments below. Let's work together to make schools a place where everyone is thriving. ❤️
Want support for yourself or your school team?
Want to learn more about me or get more tips for improving your overall well-being?
A few blog posts to check out:
Listen to a podcast I've been featured on while you're cooking, walking, cleaning, driving:
Teacher Burnout- Two Humans Talking Podcast
Former Teacher Turned Holistic Wellness Curator (Episode 45)- Leaving the Classroom: A Teacher Transition Podcast
Stress in the Workplace- Pique Your Interest Podcast
The Messy Middle of Entrepreneurship- (Episode 3 &10)- The Mind, Body, Spirit Mastery podcast
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