STRESS MANAGEMENT

By Patricia Smith, R.N.

As a new faculty member, the thought of a new school year brings both excitement and feeling overwhelmed! What will the students think of me? How will I get all of these papers graded in time? How will I handle the discipline problems? Why am I so tired? What ever made me think I could be a teacher? One instructor, after thirty years of teaching, admitted to the same reoccurring nightmare at the beginning of each school year- standing before the class without any clothes on!

Or perhaps you are a veteran teacher, returning bone weary. The public often believes a teacher's day ends at 3:00 p.m. What they don't see is the time and effort involved in grading papers, record keeping, assisting students after class, course preparation, attending school functions and committee meetings, the many hours spent on hiring committees, working with school clubs and organizations, and attending to professional growth and development.

Teaching is a rewarding profession in that it encompasses all of our resources -physical, social, psychological and spiritual. However, it is easy to become depleted! Being "other focused" - we often put our own needs and our family's needs last. Burnout is not uncommon. By recognizing the early warning signs of burnout, we can take steps to control stress.

Remember you don't have to give away the well! Buckets will do!

Utilize your resources. Other teachers, faculty development workshops, and professional journals and references can help with classroom management tips. Find a role model. Become familiar with and utilize student support services on your campus. You do not have to do it alone! As a teacher, you can create a psychologically safe classroom where optimal learning can occur. Look for opportunities to participate in college wide decision making processes and plan your own development. Refuel through growth and learning. What do you need to unleash your creative potential in the classroom? Finally, enlist the support of family and friends in your stress management plan.

We all feel the symptoms of stress.  What are yours?

Examples of Stressors

Immediate Stress Reducers

• ask yourself  "Can I control this?"  If not, let it go....
• breathe
• SCREAM!!!!!!
• take a walk around the block
• music
• bubble bath

Other Tips for Reducing Stress

• talk it over with a friend
• consult with your health care provider
• get up ten minutes earlier so that you are not rushed
• choose a time and place to do your work.....and leave it there!
• know what is expected
• delegate
• get organized
• alternate right brain and left brain activities, e.g. mental and physical tasks or sleep
• avoid clustering -- plan ahead if possible.  Too much change, too fast is stressful
• welcome change
• congratulate yourself for what you are able to accomplish
• keep a journal

Time Management Tips

• schedule work
• prioritize
• break big jobs down into small parts
• group similar tasks
• take breaks
• look for ways to increase efficiency -- return phone calls at one time, combine errands, cook several meals at once
• are your beeper, cell phone, e-mail and voice mail running you?
• include yourself in your schedule as your first priority, not your last.
• learn to say no.  No is a complete sentence. No.
• what are your favorite activities and when did you last do them?

Do you have a WELLNESS Lifestyle?

 Sleep, exercise, and nutrition are the first to go when experiencing stress. Extra attention to these will increase your ability to cope!

Sleep

Are you sleep deprived? Eight -nine hours of sleep per night at regular times may be all that is needed to combat stress.

1. Avoid alcohol and caffeine.
2. Exercise during the day.
3. Take a warm bath.
4. Pray or meditate.

Exercise

1. Exercise at least 30 minutes each day to reduce tension and improve your health
2. Choose an activity that you enjoy and look forward to.
3. Try a new activity, for example, Yoga or Tai Chi.

Nutrition

1. Eat breakfast
2. Choose a low fat, high fiber diet
3. Eat regular meals,
4. Reduce sugar intake
5. Don't over-eat.

Are you getting your FIVE a day? Five fruits and five vegetables per day are recommended for optimal health.

Relaxation techniques can improve well-being:

    1.  Progressive Relaxation

 Sit or lie comfortably. Tighten the facial muscles and then relax your entire body. Move on to other muscle groups - shoulders, arms, chest, legs, feet -- continue until you have tensed and relaxed your whole body.

    2. Visualization

Imagine a peaceful scene and imagine yourself in this setting.

    3. Meditation

Close your eyes and concentrate on a calming word or thought.  If other thoughts pass through your mind, simply ignore them.

    4. Deep Breathing

     Lie on your back in a comfortable position. Place one hand on your chest and the other below your rib         cage. Inhale through   your nose and feel your abdomen rise. Exhale through your mouth, emptying your lungs, and allowing your abdomen to fall.  Let the exhales be twice as long as the inhales. The breath is a natural tranquilizer.

Develop a Stress Management Plan 

1. Set your stress management goals and plan of action. Don't forget a target date.
2. Get support. Tell family, friends and co-workers about your goals for extra encouragement.
3. Keep a log or journal of your progress
4. Reward yourself

Plan for Stress Management 

Finally, if stress gets out of hand, contact:

• health care provider
• local hospital
• mental health centers
• employee assistance programs
• state and local mental health associations
• student health center
• clergy, social workers, nurses, counselors, psychiatrists, and psychologists
• or take a wellness or fitness class at the community college, park and recreation center, or university.

Don't let stress get the best you! Take steps now to control it. You are worth it!