In-Class Stress Management (What to do when it doesn't go to plan)

• Remember your Essential Skills for Classroom Management (ESCMs)

• Use a brain break, or put on some meditative music

• Clarify who to call for help and when

  • Does your school have emergency lines? 

  • Can you get your Head of Department or mentor's number? 

  • Assess when student safety is a risk and when it is appropriate to use these numbers

Strategies to pre-emptively manage stress when it arises in class

• Give yourself a break - you're doing great, and if you’re unregulated, the students are too

• Find your tribe - Facebook pages for teachers in your specific subject areas and geographical areas are great

• Make sure you have a clear mentor as a beginner or early career teacher - this doesn't just have to be your official in-school mentor. Ask if someone will mentor you in the Facebook groups or from university or your placement teaching supervisor

Work-Life Separation

• End-of-day ritual: Something like a short walk, changing clothes, or a mindfulness practice to mark “work is done.”

• Clear workspace: Keep your professional notes and resources at school; avoid excessive work at home unless necessary.

• Digital boundaries: Set limits on checking work emails or messages outside school hours.

Handling Confrontation

• Role-play scenarios: Practice handling angry parents, challenging students, or sensitive topics with a trusted peer or mentor.

• Prepared responses: Have scripts for common difficult conversations, which reduces stress and emotional drain.

• Assertiveness training: Being firm yet empathetic will protect both you and the students.

Stress Management

• Grounding exercises: Deep breathing, progressive muscle relaxation, or 5-4-3-2-1 sensory techniques for intense moments.

• Mindfulness: Even 5–10 minutes daily can help you regulate emotions and prevent taking work home mentally.

• Physical release: Walking, yoga, or light exercise after work can act as a buffer between your job and personal time.

Emotional Awareness and Boundaries

• Daily reflection: Spend 5–10 minutes after work journaling: “What impacted me today?” “What did I feel?” This helps you identify triggers.

• Boundary-setting practice: Learn to say “I need to check that and get back to you” instead of responding immediately to emotional or confrontational situations.

• Emotional distancing: Practice separating student concerns from your personal life. Remind yourself: “I can empathize without taking this on.”