Teaching uses the body in a particular way: constant attention, managed expression and a day full of other people’s moods. These seven tools fit into the real gaps, such as the corridor, the empty classroom, and the three minutes while the next class files in. They do not replace the supervision duties of your role, and you should always put students’ safety first.
1. Drop the teacher stance in the doorway
Between classes, you can let the held posture go, if only for a moment: shoulders down, jaw loose, face off duty. If your students are in the room, keep it subtle and keep your attention on them. The gap is for you, as far as the situation allows.
2. Pause before the next class arrives
Whatever has just happened, take a moment before the next group arrives. You might let your breathing go easy, with a slow, relaxed long exhale if you like, with no count. Stop if you feel dizzy, and skip it if breath focus makes you more tense. If you are on duty, keep your eyes on the door and your attention on the room.
3. Feel your feet while they test you
Mid-lesson, when a class is pushing, you can press your feet into the floor for a breath before you respond. Grounding is subtle. Then respond as you normally would. If the situation involves a safety concern, follow your school’s procedures first.
4. Scan and unclench at the board
While students work, you might run a ten-second check: jaw, shoulders, hands, breath. Let go of what you can. A quick body scan takes only a moment. If you find pain rather than tension, it is worth mentioning to a doctor.
5. Shake out the day before you leave
In the empty classroom or the car park, you can shake out your arms and hands for a minute, roll your neck, and sigh loudly where no one can hear. Shaking is a simple way to loosen up. Skip it if it hurts. Do not do it while driving, and do not leave students unsupervised to do it.
6. Notice one thing that went well
Before you leave, recall one moment from the day that worked: a question that landed, or a student who got it. Spend a few seconds with the memory. You might also write the moment on a sticky note and keep it in a drawer for harder weeks.
7. Keep one boundary that is only yours
One no-work window, one unmarked evening, one lunch eaten sitting down. Boundaries in teaching are not selfishness. They are a way to keep going. If your school culture makes this difficult, start with something very small, and talk to a colleague or a union representative about workload.
Small habits that fit a school day
You do not need long breaks to look after yourself. A few options:
- Keep a water bottle in the classroom and drink during transitions.
- Eat something at a regular time, even if it is brief.
- Stand up and move during silent work, if the situation allows.
- Keep a short list of what is going well, and read it on hard days.
- Speak to a trusted colleague about a difficult class.
When one class is the difficulty
Some days one group or one student takes most of your energy. Between that class and the next, you might take a different route to the staff room, step outside for a minute if your duties allow, or talk to a colleague you trust. You could also write down what happened in a few factual lines, so you can raise it with a line manager or follow school procedures if it needs attention. If a pattern of behaviour is affecting your wellbeing or safety, you do not have to deal with it alone, and your school should have a process for support.
If the exhaustion is deeper than the day
If Sunday dread, numbness or constant exhaustion describe your term, these may be signs of burnout, which is a recognised problem for people in demanding jobs. Talking to your doctor or a therapist can help. If you have thoughts of harming yourself, contact a crisis line or your local emergency number.
Related: a daily somatic routine that fits a school day.
