Coping Skills to Combat Stress

Stress and anxiety among school employees is at a critical high. An October 2021 report prepared by the Mission Square Research Institute for the National Education Association (NEA) found that K-12 public school educators were likely to report higher levels of anxiety, stress and burnout during the pandemic.

Life is demanding and for educators it can be doubly so. In addition to teaching, managing deadlines and technology, they are emotionally invested in their students. Pour on the stressors caused by the pandemic against a backdrop of financial insecurity, constantly changing health mandates and divergent parental input on vaccinations and masking, and one can begin to understand the level of pressure facing some educators.

“We put so much focus and energy on students we forget to take care of ourselves,” says Homer-Center Elementary School physical education teacher Scott Bauer.

Strategies for self-care are abundant, but educators are so overwhelmed that self-care can feel like another obligation added to an already overflowing plate, Bauer says. Instead of self-care, it might be helpful to think in terms of developing more effective coping skills.

Staying Connected

According to the American Psychological Association (APA), emotional support helps a person’s resiliency against stress. The APA notes the reverse can also be true. Loneliness has been associated with numerous physical health issues included high blood pressure, diminished immunity, cardiovascular disease and cognitive decline.

“Stay connected to the people who are watching out for you,” Bauer suggests.

Bauer recommends staff members not overlook their school’s guidance counselors or the principal. Guidance counselors are there for support and are trained in mental health evaluation.

Exercise

The Centers for Disease Control and Prevention (CDC) states that physical activity helps a person feel, function and sleep better, and can reduce anxiety. Exercise does not have to be hardcore physical exertion. Walking and regular movement throughout the day qualify.

Exercise and social activities can also be combined. Think in terms of group classes like yoga or meet-up groups for running, cycling or walking. Skiing, sledding and snowshoeing in the winter or hiking, swimming and paddling during warmer months represent a few of many options.

Nutrition and Hydration

Eating nutritious, well-balanced meals is another strategy the CDC recommends for coping with stress. Load up with a colorful array of vegetables, adding healthy fats such as avocados, nuts and seeds, fish and cold-pressed oils, along with a healthy dose of fiber. Additionally, replace sugary drinks and carbonated beverages with water to ensure adequate hydration throughout the day.

Practice Good Sleep Habits

A person’s body and mind need the restorative powers of sleep to maintain good mental and physical health. The National Sleep Foundation notes poor sleep habits can leave a person feeling irritable, fatigued and forgetful, which can contribute to feelings of increased stress and anxiety. Good sleep also strengthens the immune system and plays a role in improving the body’s antibody response to vaccines.