Stress Busting Resources
Coping with Stress
We are aware that the past few years have been challenging for school staff. As important as the mental health and wellbeing of children and young people is, we want to ensure that teaching staff are also looked after.
To help cope with stress, we have created some resources and tips on how to reduce and manage stress. Including a Stress Test, tips on reducing stress, a resource briefing pack, a blog and a webinar with wellbeing expert Nigel Lowson.
Tips to Reduce Stress
- Be mindful when eating and eat more slowly
- Cut down on your intake of caffeine, alcohol, nicotine and refined sugars.
- Make sure you drink enough water throughout the day.
- Chewing gum can help reduce stress.
- Dark chocolate is good for stress as it cuts down the amount of stress chemicals in your body.
- Read, listen to or watch an inspiring story, perhaps a biography of a hero of yours or an inspirational person who has overcome hardships.
- Take in some good news. Perhaps watch a TED talk, or a news report that is positive.
- Unplug yourself from social media, the computer, phone etc. for at least an hour before you go to bed. It will help you sleep more easily and more deeply.
- Write a “To do” list before you go to sleep.
- Do the unpleasant tasks that you have to do first.
- Let the unimportant tasks wait until you have completed the important ones.
- Keep a diary of stressful events - in it you could write down what happened, when and where it happened, how it made you feel and why you think it caused that reaction.
- Say “No” more. Kindly, but firmly learn how to not take on more responsibilities and activities. You may need to practice this if you find this difficult to do.
- Take two deep, full breaths through your nose and out through your mouth. Allowing your chest, abdomen and stomach to expand and contract.
- Laugh. Find something that makes you smile and laugh out loud.
- Listen to soothing music and the sounds of nature such as waves, streams, wind or birds.
- Listen to some lively, foot-tapping music that gets you up and dancing.
- Talk to other people, face to face if possible.
- Walk quietly in Nature and just listen as you walk. If you can’t get outside, download some birdsong, some lapping or crashing wave sounds, some gurgling river sounds and sit and really listen to them for a few minutes.
- Take a brisk walk outside regardless of the weather.
- Exercise more. This could mean more work in the gym or out running etc. but it might mean just doing a little more each day with simple easy wins such as taking the stairs rather than the elevator or lift, parking the car further from the shops or work, getting up and walking a little every twenty minutes.
- Stretch more. Whether you are getting out of bed, at your desk, sitting down or standing up just stretch your limbs. Slowly and gently and being careful not to over-reach just stretch your fingers, hands, wrists, arms, toes, legs, torso - whatever you feel needs it.
- Relax your shoulders. Now - how does that feel? Scan and actively relax your shoulders as often as you can through your day. You could add a shrug or two as well if you’re feeling bold!
Resources
Stress Test!
When does a busy day become a stressful one? This quick Stress Test will give you an indication of how stressed you have felt recently.
A-Z Stress Poster
More and more children and young people are feeling the negative effects of stress. We have created this handy poster filled with different ideas from A-Z on how to help people to de-stress.
Stress Blog
In this blog, Nigel Lowson explains what causes stress, the role of the autonomic nervous system and effective techniques to self-manage stress and trigger your body’s ‘relaxation response’.
Top Tips to Reduce Stress
The effects of stress are almost always not good for us. Here are a few tips that prevent stress by reducing those chemicals the brain releases that cause you to stress.
Staff Briefing Pack
Share with your colleagues to make sure they are aware of the different tips and techniques to reduce stress and take care of their mental health.
Stress Webinar
In this webinar, essential for all Safeguarding leads, wellbeing expert Nigel Lowson explains how to best deal with stress in the moment, and how to spot the signs of stress in others.
