Let’s be real: teaching is a lot. From the moment your students walk through the door to the final bell, it’s non-stop decisions, interactions, and problem-solving. Add to that the never-ending to-do list, and it’s no wonder we’re all overwhelmed teachers,
When the stress starts to build, your nervous system kicks into overdrive. You might feel your heart racing, your breath quickening, or your shoulders creeping up to your ears. That’s your body’s way of saying, “Hey, we’re in survival mode here!” The good news? You can help yourself shift out of that state with some simple, quick nervous system “hacks” that can calm your overwhelm and help you feel more grounded—even in the middle of your busiest day.
Here are five easy strategies you can try, no matter where you are.
1. Slow, Controlled Exhale
Did you know that the actual way you breathe can tell your body to chill out? A slow, controlled exhale is like pressing the “calm down” button on your nervous system. The key is in the exhale – making sure it’s longer than your inhale. It taps in to your vagus nerve which is a major player in all of us overwhelmed teachers being, well, overwhelmed!
How to do it:
- Take a deep breath in through your nose for a count of 4.
- Exhale slowly through your mouth for a count of 6 (or longer, if you can).
- Repeat a few times.
This simple practice signals to your body that it’s safe to relax. It’s perfect for those moments when you’re feeling frazzled between lessons or during a tough meeting.
2. Hold a Soothing Object
Sometimes, you just need something tangible to bring you back to the present moment. Enter: your soothing object. It could be a smooth stone, a fidget tool, or even a favorite pen. I personally have a bead on my lanyard that I lean to. I am drawn to the texture, and I know I am always wearing my lanyard at work.
How to do it:
- Keep your chosen object in your pocket, desk drawer, or lanyard.
- When you’re feeling overwhelmed, hold it in your hand and focus on its texture, temperature, and weight.
This small act of grounding can help anchor you when your mind feels scattered.
3. Mindful Sipping
Drinking water (or coffee, let’s be honest) can be more than just staying hydrated—it can be a moment of mindfulness. Mindful practices get a reputation of being drawn out, complex experiences. Yes – they can be! But a mindful moment can be so small and simple, and still really help center yourself so you can focus on what you need to do: teach!
How to do it:
- Hold your mug or bottle with both hands.
- Take a sip and notice the temperature, taste, and sensation as you swallow.
- Breathe deeply before and after each sip.
By turning this everyday action into a mindful pause, you create a mini reset for your mind and body.
4. Alternate Nostril Breathing
This yoga-inspired practice is a hidden gem for overwhelmed teachers. This type of controlled and intentional breathing calms your mind and balances your nervous system. It might sound a little out there, but give it a try—it works wonders.
How to do it:
- Sit comfortably and use your thumb to gently close off your right nostril.
- Inhale deeply through your left nostril.
- Close your left nostril with your ring finger, release your right nostril, and exhale through the right side.
- Repeat, alternating sides, for about a minute.
This technique is like a mental “reset button,” perfect for those days when your brain feels like it’s running in overdrive. This is one of the 5 hacks that is a bit more obvious that you’re doing it. I think teaching this one to your students could be a great way to normalize and teach this breathing strategy. It opens up so many doors: you can engage in this breathing exercise alongside your students, and you can engage in this solo and be a model for kids as they then know what you’re doing! Win, win.
5. Palm Massage
Your hands do so much during the day—why not show them a little love? A quick palm massage can be surprisingly calming. By the way, this one is my favorite!
How to do it:
- Use your thumb to press into the center of your opposite palm.
- Make slow, circular motions, applying as much pressure as feels good.
- Work your way around the palm and fingers, switching hands when you’re ready.
This simple practice can help release tension and bring a sense of calm back into your body. Pro tip: add a dab of your favorite lotion into the mix and it’s even better!
You don’t need a quiet room, fancy equipment, or a ton of time to use these hacks—that’s what makes them so teacher-friendly!
Try incorporating one or two into your day when you feel the stress creeping in. Over time, these small moments of self-regulation can add up to big changes in how you feel and handle the daily challenges of teaching.
Remember: taking care of yourself isn’t just good for you—it’s good for your students, too. When you’re calm and grounded, you’re better equipped to create the kind of learning environment where everyone can thrive. Overwhelmed teachers are spilling out of every area of education, and it’s hard to remember that there are small things we can do to help our minds and bodies through the rollercoaster of our days.
Which of these hacks are you excited to try first? Let me know in the comments below or share your own go-to strategies for calming the overwhelm!
