7 Stress Management Tips for Teachers That Actually Work

Teaching can be deeply rewarding, but it’s no secret that it can also be stressful. Whether you’re managing a busy classroom or teaching back-to-back online lessons, the constant demands can take their toll. Emails, lesson planning, marking, and supporting students all add up, and before you know it, you’re running on empty.

That’s why practical self-care isn’t just a nice extra, it’s essential. Below are seven stress management tips for teachers that genuinely work. These are realistic, evidence-based strategies you can begin using straight away, without needing to overhaul your routine.

1) Stress management tips for teachers using mindfulness

Mindfulness doesn’t have to mean long meditation sessions. Even one or two minutes of breathing calmly or noticing your senses can reset your focus.

Try the 5-4-3 grounding technique: notice five things you can see, four you can hear, and three you can touch. It’s simple, discreet, and can be used between classes.

For more ideas, see our Mindfulness & Stress Relief ESL lesson plan.

2) Use a quick body scan

A body scan is a short check-in with yourself. Close your eyes for a moment, move your attention from your toes up to your head, and notice any tension. Releasing even small areas of tightness can reduce stress and help you feel more present before your next lesson.

The NHS also recommends relaxation techniques like this as part of everyday stress management.

3) Build micro-breaks into your day

Teachers often power through, but skipping breaks actually reduces productivity. Even five minutes away from the screen can help. Make a cup of tea, stretch, or step outside for fresh air. These small pauses add up and can prevent burnout.

4) Practise self-compassion

We are often our harshest critics. When lessons don’t go to plan, remind yourself that mistakes happen to everyone. Self-compassion is linked with resilience and lower stress levels. Instead of saying “I failed at that activity”, try reframing it as “That didn’t land well, but I learnt something for next time.”

5) Visualise success before challenges

If you feel anxious before a tricky class, presentation, or observation, spend a few minutes visualising a positive outcome. Picture yourself teaching calmly and confidently. This mental rehearsal can ease nerves and boost performance.

Mind.org.uk highlights the value of positive thinking strategies like this for managing stress.

6) Connect with others

Talking about your stress with a colleague, friend, or fellow teacher can provide real relief. Sometimes we just need to “let off steam” and know that someone understands. Building a support network reduces isolation, especially for online teachers working from home.

7) Reflect and reset regularly

At the end of the week, take ten minutes to reflect: what went well, what was challenging, and what you can let go of. Reflection creates a sense of closure and helps you reset for the week ahead.

Final thoughts

Stress is part of teaching, but it doesn’t have to define your experience. By practising small, consistent strategies — from mindfulness and self-compassion to micro-breaks and reflection — you can protect your wellbeing and show up as your best self in the classroom.

If you’d like to bring these ideas into your lessons, explore our Mindfulness & Stress Relief ESL lesson plan, which gives students (and teachers) practical tools for staying calm and resilient.