Stressed Out?
Right now, some of you are still completing in-service while others are already back with kids (in-person or virtual). Either way, we have no doubt that the stress of the last several months and the unknowns of the future could be creeping up on you. The title of this blog suggests that managing stress is as easy as some 3-step plan. However, we all know it isn’t as simple as that.
Stress affects each of us differently. To make it even trickier to manage, oftentimes we don’t even realize what stress is doing to our bodies until it’s done a decent amount of damage. Figuring out how to recognize when you’re stressed out or what things stress you out, is critical to how you plan to manage it.
STRESS AND YOUR PHYSICAL BODY
Ever heard of a Short-Term Stressor?
An example of a short term stressor would be that feeling you get right before walking into an intense meeting. This may be with your supervisor/administrator or it could be a parent/teacher conference. It’s the feeling that could cause you to pace, muscles tense, and you might feel your heart pounding faster. Most of the time a short-term stressor is relieved once the stressful situation is over.
What about a Long-Term Stressor?
It’s safe to say that many people are in this category right now. The constant changes, the infinite wait on decisions to be made about school, and the contradicting opinions have been dragging on since March. It’s no wonder so many are finding themselves dealing with this kind of stress. Like short-term stress, the effects of long-term stress are also evident in our bodies. Chronic stress means our muscles have been tense for long periods of time. This creates muscle tension, headaches or migraines, and even grinding our teeth. It can also affect our heart and blood pressure. And this is where we can get into real trouble.
How’s your Gut?
Then there are the all too familiar Gastrointestinal Issues related to chronic stress. Did you know teachers rank in the top percent for insurance claims related to gastrointestinal health issues? It probably doesn’t surprise you as it’s likely you’ve scarfed down a processed food lunch or postponed a much needed bathroom break so you could get through a lesson, or six. These gastro issues could include super fun things like bloating, weight gain, acid reflux, poor gut health, IBS, and recurring UTI’s. Chronic stress starts a dangerous ripple effect that almost always warrants a visit to a medical professional.
NOT EVEN CLOSE
There are books & studies upon studies on the negative effects stress has on our bodies. This little list of ours doesn’t even begin to scratch the surface of all the interwoven, complex facets of stress and what it can do to the body. But it’s a simple list for you to consider when assessing your own stress levels & triggers.
The harsh reality is stress affects our bodies well beyond the short term and well beyond the rationalization of simply “overthinking” things. It is so important to know and understand your own body so you can stop the havoc before it is too far gone.
STRESS MANAGEMENT
So, how do you manage stress when you work in a such a constantly stressful environment? Here are just a few tips. Remember - some may be easier said than done, some may not help you at all, and some may just seem pointless to you. But you have to find something that helps you, so give one of these a shot!
CONTROL YOUR THOUGHTS. You are in control of how you negatively or positively talk to yourself. If you find it hard to have positive thoughts right now, try changing just one thing you will think differently about and start there. It could be as simple as being thankful for a teammate or your family.
BE ASSERTIVE. When you tell people what you need or when you set boundaries, speak up. This does not mean being mean or disrespectful. Often, the people around us don’t even know we are struggling with stress, therefore it’s very important that we are clear and concise when communicating. Do not be afraid to set and stick to the boundaries you set for yourself. These can be a life line for you in high stress times.
EXERCISE REGULARLY. This does not have to be every day or for long periods of time. Start with 3 days a week for 20-30 minutes, or even twice a week for 10. Just start somewhere and be realistic with yourself. Tips from our favorite morning routine book, Hello Mornings by Kat Lee, even suggest 5 squats! That’s it! We also love going on walks with friends & family (or ALONE)!
ORGANIZE YOUR DAY. Set out your priorities of what you’d like to get done, but don’t let that list be the dictator of your day. Use it as a guide, but if you don’t get to everything, learn to let it go. You’re a human, not a super human, and teachers are the worst at thinking they can do it all. Stop it!
SURROUND YOURSELF WITH POSITIVE PEOPLE. There are times in life when we just need to be lifted up. And that’s pretty difficult to have happen with negative friends or coworkers surrounding you. Find at least one friend that you can count on to pour positivity into your life, that will let you fall apart when you need it, but that won’t let you set up camp in that darkness.
BREAK THE CYCLE. Listen to music, read a book, dance, take a nap...anything that will break the cycle of a toxic routine. You know your day. You know what habits send you down the rabbit hole. Do whatever you can to avoid those by swapping them with a positive.
Sweet educators, we know that right now is one of the most stressful times to be in education. It is OK to feel stress!! There is nothing wrong with you for falling apart as a result of bearing the repercussions of this crazy-whirlwind ride we are one right now. No one is walking through this life un-scathed.
The role that stress plays in our wellness is overwhelming, but you have the power to manage it. Whether you take some time to slow down and get to know your body, or you get your butt straight to professional help, knowing what you need and what works for you is critical to your health and happiness.
Making choices to actively combat the stress in our lives each day, means choosing freedom over bondage. Leave yesterday behind and hold steadfast to the new morning in front of you. Stay consistent with a positive routine, positive thoughts, and positive people surrounding you.
Let go of your stress and rest knowing that God’s got you.
Written by Jamie Harrison
