Coping with Teacher Stress: Strategies for a Healthier Classroom and Life
Teaching is one of the most rewarding professions—but it’s also one of the most stressful. In this module, we explored the causes of stress, how it influences teachers’ daily lives, and strategies to cope with and manage it more effectively.
As Montgomery and Rupp (2005) explain, “Stress is an interaction between a person and his or her environment in which he or she perceives that interaction to be overwhelming.” For teachers, this reality shows up in both subtle and obvious ways, from classroom management challenges to feelings of exhaustion that follow us home.
What Causes Teacher Stress?
Causes of stress vary from person to person, depending on how situations are perceived. Still, common stressors in education often include:
Large class sizes
Lack of time for preparation or planning
Excessive workload
Constant evaluations
Limited personal time
It’s important to remember that you are not alone. Teachers everywhere—new and veteran alike—face these same challenges.
Recognizing the Symptoms
Understanding the symptoms of stress helps us catch the warning signs before they escalate.
Physical symptoms may include:
Rapid breathing, increased heart rate, or sweating
Tense muscles and fatigue
Nausea or difficulty swallowing
Changes in sleep patterns
Mental and emotional symptoms may include:
Anxiety or depression
Heightened emotional sensitivity
Difficulty concentrating or making decisions
Reliance on unhealthy coping mechanisms (such as alcohol or substance use)
Left unchecked, these stressors can erode not only personal well-being but also classroom culture and student outcomes.
Coping Strategies That Work
The good news? Stress can be managed with intentional strategies. This module offered several practices that educators can adopt right away:
Relaxation techniques: Abdominal breathing, muscle relaxation, and meditation can be used throughout the day to calm the body and mind.
Physical health: Regular exercise, hydration, and a nutrient-rich diet (especially foods high in protein, calcium, and vitamin C) can reduce stress and improve resilience.
Positive self-talk: Replacing negative thoughts with affirmations builds confidence and shifts perspective. Instead of fearing mistakes, reframe them as opportunities for growth—for both you and your students.
My Personal Reflection
Through journaling in this module, I identified two of my biggest stressors: time management and being a perfectionist to a fault. Recognizing these patterns was eye-opening. Moving forward, I’m committed to practicing the coping strategies we explored so I can bring more balance into both my professional and personal life.
A less stressed teacher isn’t just healthier—it’s also better for students. By modeling resilience and self-care, we create more supportive classrooms where both teachers and students thrive.
References
Coping with Teacher Stress – Inspire Teaching. (2017). Inspire Teaching and Learning. https://online.inspireteaching.org/modules/coping-teacher-stress/
Durlak, J. A., Domitrovich, C. E., Weissberg, R. P., Gullotta, T. P., Shriver, T. P., Buffett, J., Comer, J. P., Goleman, D., & Darling-Hammond, L. (2016). Handbook of Social and Emotional Learning: Research and Practice. The Guilford Press.