Issue link: http://educator.cta.org/i/2864
Relaxation techniques to cope with stress “Picture yourself at the beach, flowing like a wave. Wave and flow with your body. Take all your worries and release them. Let the tension out of your body.” Sharron Lewis-Campbell offers this ad- vice to her dance students at Norte Vista High School in Riverside, helping them cope with stress that’s related to midterm exams and an upcoming dance competition. As they practice their deep breathing and stretch their limbs, tension seems to ease from their bodies. Campbell, a member of the Alvord Edu- cators Association, teaches the same stress- reduction techniques in workshops for fel- low school employees as a cadre trainer for CTA’s Human Rights Department. “Everywhere I go, teachers tell me they are stressed,” she says. “Teaching is a very stressful job with so many responsibilities and the pres- sure of No Child Left Behind. Most teachers feel they are always playing catch-up.” A recent survey by Optum Research shows that 88 percent of teachers experi- ence moderate to high levels of stress from overcrowded classrooms, testing pres- sures, paperwork, anxious parents, de- manding administrators and students with behavior problems. High stress levels can lead to health problems that include hypertension, back pain, headaches, in- somnia, overeating and depression. “The problem with stress is that it builds,” says Campbell. “You can’t avoid it. The key is how you manage it. You have to try and re- lease it every day so it doesn’t build up. When stress builds, people start feeling hopeless. They feel tired. They feel that no matter what they do, things will not improve.” She tells colleagues the first step in re- ducing stress is valuing themselves. “When we value ourselves, we exer- cise and eat right,” she explains. “When we stop valuing ourselves, we give up on our dreams and stop thinking we deserve wonderful things.” When people value themselves, they find time for things that make them happy, she continues. “One of the biggest problems is that people need balance in their lives to help them manage their stress.” “Take a relaxing bath. Go to a yoga class. Take time to exercise. Do exercises that stretch your body. Have a massage. Do some- thing you enjoy that’s totally for you, whether it’s dancing lessons Sharron Lewis-Campbell instructs Lucenda Casillas in dance class at Norte Vista High School in Riverside. 20 California Educator | FEBRUARY 2009 Other tips for coping with stress: > Pick your battles. Some things are worth fi ghting for — others are worth letting go. > Change your reaction. Decide not to get angry about everyday annoyances. > Strengthen relationships with supportive friends and family members. > Look for creative solutions to problems, such as team-teaching or carpooling. > Say “no” in a friendly way to extra responsibilities, such as serving on another committee or being in charge of the school fundraiser. > Keep things in perspective. Think, “Will this be looked at as a catastrophe in fi ve years?” > Become more involved in your local CTA chapter. Stress can occur from feelings of powerlessness, and teachers can gain power through bargaining. > If you are severely depressed or considering suicide, seek professional help. Many districts offer employee assistance plans that offer psychological counseling. or spending some time reading. A lot of teachers say they only read in the summer, when reading can be soothing every day. Teachers say they don’t have the time, but they have to find the time. It’s okay to go to a movie after work before going home and grading papers.” Laughter, she adds, is also a great stress reliever. “Kids laugh all the time. As adults, we don’t laugh enough. Just because we are educators doesn’t mean we need to be so se- rious. Laughter is a wonderful way to cope with stress.”