Cozy Classroom
Primary
K-2
Upper Elementary
Homeschool Life
Teacher
Talk
Cozy Classroom
Primary
K-2
Upper Elementary
Homeschool Life
Teacher
Talk
You know how some days feel like they just never let up? One moment you’re settling a squabble over crayons, the next you’re dodging a million questions, grading, planning, answering emails—and somehow still trying to be the calm in everyone else’s storm. Yeah… me too! As teachers, it is important to take time for some teacher decompression. I like to think of it as brain breaks for the teacher.
Teacher decompression is just as important as healthy eating and exercise! That’s why building in little decompression moments throughout the day is super important. There are lots of easy ways you can decompress during the day. It doesn’t have to be anything big. A couple of deep breaths, a walk during lunch, a mindful minute before transitioning to the next thing. These small moments can make a huge difference in how the day feels. It can make each day less chaotic, more grounded.
This isn’t about adding more to our plates. It’s about giving ourselves permission to take care of ourselves, just as we do with everything else in the classroom.
To decompress during the school day means giving yourself little chances to breathe – to step out of the go-go-go rhythm, even for a minute, and reset. It could be as simple as closing your eyes for a few deep breaths, doing a quick stretch at your desk, or getting out of your room during lunch. It’s not about checking out – it’s about checking in with yourself so you can show up with more patience, clarity, and energy.
Have you ever thought about what a day in the life of a professional outside of education looks like? Let’s just say it is very different. Between my own experience working in the legal field and listening to friends describe their days, I realized how much time they get to decompress! Other careers lend themselves to adult interaction as they move about the office. They get to chat while filling up their coffee cup or, in the good old days, have “water cooler chats.” They can step away from their desk or cubicle throughout the day without consequence.
Teaching is just different. Without these decompression opportunities that naturally arise, we have to plan it intentionally. As teachers, we are always on. Our office is our classroom, and instead of being filled with files, it is filled with little humans. We can’t just step away anytime.
It took me a long time to implement this, and my only regret was that I didn’t start earlier! This will depend on your schedule at school, but take some time for yourself to reset during the day. Here are some ideas of easy ways you can decompress during the school day.
One day, my neighbor teacher asked if I wanted to go for a walk. I had said no countless times, so I decided to say yes. GAMECHANGER! These few minutes to step away were a great addition to my day for a few reasons. First, it let me break up my day with some adult interaction. I could ask for advice, vent, bounce ideas off of them, or just talk about life. It also let me clear my head and reset for the afternoon. I don’t know about you, but the after-lunch slump is real! That little bit of movement and ‘downtime’ helped me recharge, making me ready for the afternoon. And. . . you can’t forget about the benefit of a little exercise! I know when I am tired and burnt out, exercise is one of the first things I cut, but this ensured I got my body moving.
The best part is, if it is nice out, you can soak up some Vitamin D and get that natural melatonin boost, which will also help you sleep better.
This one is great because I can do it on my own in any little pockets of time I have available. If it has been a chaotic morning, I try to slow down a couple of minutes before the school day starts. If the classroom has been a little chaotic, this is my go to during lunch or right after dismissal. It’s an easy way to hit the reset button.
Guided meditations or just sitting with my eyes closed and breathing deeply do wonders for calming my nervous system. It’s a small act with a big payoff in helping me feel grounded and less reactive throughout the day. Talk about teacher decompression – I can physically feel myself let go of tension.
Depending on how stimulating my day has been, I enjoy putting on some calming music while I eat my lunch. The music tends to slow me down and set the pace of my activities. I eat slower, I move slower, and I enjoy the relaxation that comes from the change of pace. Music is a powerful tool, so why not use it to help us when we need to decompress?
I have been told I am an active relaxer, meaning I have a hard time sitting still and being. Doing an activity that keeps my hands busy offers the same benefits as guided meditation. A hands-on activity shifts my focus away from school chaos and lets me do something different in the middle of the day that brings me back to center. Even a few minutes of creativity can bring a surprising sense of calm and clarity!
Teaching can be extremely isolating because we feel the need to work every second. Taking the time to recharge and refuel my body is better with friends. Whether it is the teacher’s lounge or another classroom with your friends, getting a change a scenery for a few minutes is gold! Laughing, venting, or just chatting with people who get it can be incredibly refreshing. It’s a reminder that you are not doing this alone.
The ultimate teacher decompression? NAP! A short 10-20 minute power nap has some amazing benefits. From improving mental alertness to increasing productivity, a power nap can be a game changer. If you have a hard time waking up from a nap, this one might need to be practiced on the weekends first! And. . . if you are feeling really tired, I might opt for exercise over a nap just to make sure you don’t oversleep.
Nap at school? Sure! Turn off the lights and lock your classroom door or head out to your car. And don’t forget to set an alarm. . . or two!
Movement and exercise are a great way to decompress, but if I’m doing it in the middle of the day, I don’t want to get sweaty. That’s why I love chair yoga! Yoga can be done anywhere, so ditch the fancy mat and stay in your chair. A few stretches right in the chair – neck rolls, shoulder shrugs, or a twist – can release built-up tension and get your blood flowing. Or grab your phone and pull up a chair yoga video like this one to guide you through. It’s a great way to shake off stress in the middle of a packed schedule.
I hope you are starting to plan some you time into your day! If you want even more ideas, check out these reads, too. You will be a self-care pro before you know it!
Pin this post to your Pinterest to revisit just before school starts to ensure you are taking time for you! Take 2 minutes right now to pick ONE decompression tip and write it in your planner or on a sticky note so you are ready to implement it!
Amy is a former classroom teacher, Teacher of the Year, and presenter of professional development for educators. With two decades of experience in both traditional classrooms and homeschool settings, she loves creating engaging, hands-on activities that turn everyday lessons into what she calls “undercover learning.”
Years ago, I traded the courtroom for the classroom, and I’ve never looked back. I’m passionate about making learning fun through hands-on, interactive activities that keep students engaged and wanting more. Around here, we call that undercover learning. When students are engaged, teaching becomes easier.
Looking for easy ideas that keep students engaged without overcomplicating your day? Join my email list for practical tips, activities, and a little teacher encouragement each week.
