Stress in School Settings
Anyone who works in a school setting quickly experiences the mix of energy and fun on the one hand as well as the fast pace and stress on the other. It doesn't matter if you are new to education, returning after being away for a bit, or a longtime educator—stress can become overwhelming if you are not prepared with strategies for self care and self control.
The stresses of the classroom environment can build slowly over time, such as falling behind from one activity to the next or having to manage repeated student misbehavior. Some stresses come quickly and seemingly out of nowhere, such as an unexpected emergency drill or a sudden, over-the-top student outburst.
As a substitute teacher, it is of the utmost importance that you are prepared to handle stressful situations and seek support when needed. Students look to adults as that solid center that they can trust, and students who are misbehaving are often most in need of that solid, unwavering role model (even when an issue appears to be directed at you).
Defining "Overwhelmed"
Know your limits. It is important to be aware of your own base level of emotional regulation as well as signs that you are losing a balanced center. Catching these signs early allows you to re-center yourself and move ahead in positive ways for yourself and students.
Some common signs of feeling overwhelmed include
- impatience with students
- negative facial expressions
- negative body language
- raised volume or negative tone of voice
- resorting to shame, manipulation, or force to get compliance
- taking away more and more privileges
- taking things personally that students do or say
- feeling paralyzed or powerless when something needs to be addressed
- feeling apathetic when things are not going well
- feeling like you want to cry
As you keep attuned to your mood throughout the day, you can catch these feelings early and take proactive steps to have a positive, successful day.
The #1 Rule
If you are feeling completely overwhelmed, seek support by calling the school office or reaching out to nearby school staff. Do not ever allow yourself to lose control; this will lead to greater problems and can lead to regrettable circumstances.
Prevention First
Having strong classroom management and understanding how to work with different student challenges can prevent many of the issues that lead to frustration and stress. The following resources can help you grow your skills and prepare for common classroom issues.
- 10 Classroom Behavior Management Essentials
- De-Escalating Student Behaviors
- Teaching Strategies
- Special Education Teaching Strategies
- Fostering a Growth Mindset
- Boosting Your Interaction with Students
- Activities for Extra Class Time
- Bullying Prevention in Schools
- Electronic Devices in Schools
- School Safety
Strategies for Self Care and Self Control
Sometimes, despite your best efforts, you may start to feel overwhelmed with the responsibilities and high energy of the classroom. Here are a few strategies to help you take care of yourself and keep a balanced center.
Positive Talk at All Times
Teachers work to instill positive self-talk into students, and staff should model that by using positive talk throughout the school day. Even and especially when things are difficult, positive talk should dominate the tone of the classroom, and that begins with you. If you fall into giving out a negative tone, students will respond in kind.
Positive talk includes things like
- pointing out and praising the good things that are happening
- "I love how so many of you got started right away on the assignment!"
- encouraging desired behaviors when giving redirection
- "I'm looking for all eyes on me...I see 7 students ready...now I see 12 students ready...and now everyone is ready. Great job!"
- countering negative student comments with positive ones
- "Well I think it's fun to do math problems that make us think. It's like being a detective and solving mini mysteries."
- "Well I think it's fun to do math problems that make us think. It's like being a detective and solving mini mysteries."
"We'll talk about this later."
When there is misbehavior, it's important to respond and maintain classroom expectations. It is often repeated misbehavior that can feel overwhelming, such as having to keep telling students to stop talking during a lesson or stop touching each other's things, etc.
When you feel your own frustration rising or notice student frustration rising, it is sometimes appropriate to give a quick intervention and defer a longer conversation with the student until later, allowing feelings to cool down.
For example:
- "Jared, I need your full attention during the lesson. You need to move over to this desk for right now, and we will chat after the lesson is over."
- "Julia, it's time to get moving on your work. I'm going to give you time to get those first 5 problems done, and I'll be back to chat and check your work."
- "Liam, put your phone away. We will chat about this at the end of class. I'm hoping it stays put away and we can have a positive chat."
Use Transitions to Reset
Sometimes, a lesson or activity ends up being rough—it just doesn't go as well as you expected. This is a normal experience even for regular educators! Rather than let these moments weigh you down, you can look forward to the next part of the lesson plans.
Transitions involve a shift, and as students make that shift, you will notice a natural change of energy in the room. This is where you can let go of the rough and capitalize on setting a positive tone for what comes next. For example, "I am so excited for this next part of our day...we are going to..."
For middle and high school classes, this transition is often the end of one class period and the start of the next. Learn from the things that didn't go well and make adjustments with the new group. It's okay to give the next class pointers that will help them avoid challenges, and you can certainly emphasize expected behaviors that you noticed were lacking in the previous class. For example, "In the last class, I noticed that the students who focused were able to finish the assignment and the others now have homework. Everyone needs to get started right away and stay on task."
Keep a Healthy Work-Life Balance
Obviously, financial considerations are a driving factor in taking on work opportunities, and it can be hard to take any days off or find time for yourself after work. Almost all wellness organizations recommend scheduling time for yourself, even if it is only in small amounts. By scheduling the time, you are more likely to keep it available and not feel guilty because you figure out a way to fit it in and still give attention to all the other things you balance.
If you are able, consider strategically scheduling days off from working so that you aren't getting burned out. On days that you are working, schedule some time for yourself after work hours. If this in of itself seems overwhelming or impossible, start with 5 minutes a day. Find an activity that will rest or revitalize you, such as sitting in quiet meditation, listening to a favorite song, going for a walk around the block, playing a game on your phone, or whatever you enjoy for "you time."
If you don't take care of yourself, difficulties are likely to increase, and even physical health can be impacted. You deserve to be well, including your mental and emotional health!