5 Simple Lifestyle Habits to Support your Nervous System when going Back to School

With the new school year fast approaching, it’s a time of mixed emotions for children, students, parents and teachers. We can probably all remember as children, the excitement of a new term and of seeing our friends again. Perhaps, as we got older, those feelings were mixed with the anticipation of extra homework and the hard work that we suspected another year would bring. Maybe there was also some fear of the unknown. But I’m quite sure that as I was going back to school for another term all those years ago, how my teacher was feeling never crossed my mind.

According to the HSE’s (Health & Safety Executive) report, published earlier this year, teachers and those who work in education are in the top 3 most stressed professions.

According to the charity Education Support’s annual Teacher Wellbeing Index 2023, 78% of all teachers are stressed, a figure which is up 6% on 2022. This rises to 89% of senior leaders and 95% of all headteachers. 36% (+9% vs 2022) of teachers and 40% of senior leaders had experienced symptoms of burnout and a staggering 81% of all school staff had experienced poor mental health symptoms.

The NASUWT’s Wellbeing Survey 2024 established that 86% of teachers said that work had adversely impacted on their mental health in the last 12 months. 68% reported that work had adversely impacted their physical health in the last year. 87% reported that they had suffered a loss of sleep and 84% reported low energy levels.

If you're a teacher, you're probably not shocked by these numbers. But I am. I'm sorry, but..

In what world is it acceptable for a job or profession to have such a detrimental impact on a person’s health??

It makes me cross because I’ve been there and I know how it feels. Looking back, I should have taken more responsibility for my own wellbeing, but at the time I prioritised work. I considered my job and career to be more important than my health and I just kept going. And going. And going. Until I couldn't. The body eventually says no and takes choice away from you. When you work in a culture where everyone is overworked and stressed, making a stand and putting yourself first can be really hard. But it's important that we do. Both employees and employers have shared responsibility when it comes to employee wellbeing. It is not right that hard working teachers who care for and educate the next generation are having their health, and sadly in some cases lives, put in jeopardy. It’s a job I could never do and I salute you all.

If you’re a teacher, please put yourself first this year. There are lots of things which you can do to help manage stress ands support your nervous system, but here are 5 simple tips for you. They may seem obvious and you may be already doing them, but if you're not then they're definitely worth giving a go...

1. Fuel yourself to manage your stress levels. By this I mean, please do not skip breakfast before work. It is one of the worst things you can do if you suffer with stress. Your cortisol (stress hormone) levels are at their highest in the morning as they are part of our waking up system and when we don’t eat after waking they can continue to rise because fasting puts stress on an already stressed body. It’s important to choose the right food for breakfast. Stay away blood sugar spiking cereals and 'healthy' cereals bars instead opt for a protein rich breakfast. Eggs are a great choice. If you struggle to eat before work because you don’t have an appetite, a protein smoothie is a better option than skipping breakfast. Don’t go hungry during the day, but again, you don’t want to spike your blood sugar. Choose snacks like unsalted mixed nuts for between lessons and drink plenty of water (water helps to flush out cortisol). What we consume makes SUCH a difference to how we feel and our ability to manage stress.

   
   

2. Create some personal playlists of music you like which make you feel differing emotions. i.e. a playlist which calms you down, one that lifts you up, one that comforts you, one that makes you want to sing at the top of your lungs to etc. Play whichever playlist you feel you need on your commute to and from work. This will provide some escapism and will help you to shut off and get some respite after leaving work.

   
   

3. Get outdoors. Try and get half an hour of walking in fresh air every day. If possible, meet up and walk with someone who you can chat to and who you find supportive. If you don’t feel that you can find half an hour, try 10 or 15 minutes initially. If you’re walking on your own play one of your playlists or just listen to the birds. If possible, try and find a green or blue space for your walk.

   
   

4. Focus on sleep. Make decisions which will set you up for a good night’s sleep. This includes not eating too late - ideally stop eating 3 hrs before you go to bed. Limit alcohol, or better still don’t drink during the week if you can help it. If you’re in the habit of drinking every night, try and alternate one night on and one night off. Then look to decrease it to one on, two off until you’re not having anything during the week. Note how you feel in the mornings. Not only does alcohol really impact on the quality of our sleep which impacts on our stress levels, but when we drink alcohol our body produces cortisol in order to process it, so we’re essentially drinking in liquid stress. Having a bath with relaxing essential oils and magnesium salts before bed works wonders. (Magnesium relaxes muscles). If you’re a light sleeper, try ear plugs and a sleep mask to get a deeper sleep. If your mind won’t shut off when you're trying to go to sleep, give the Shipping Forecast a go! (See below.) If you have someone beside you who doesn't want to hear anything being played out loud then a Roberts Pillow Speaker is a great option.

   
   
   
   

5. Find someone to listen to you. Pick someone empathetic who is a good listener. When you need to talk, you don’t want the focus of the conversation continually reverting back to the other person. You may choose someone who has the same or similar job to you, or you may decide to choose someone entirely removed from the same industry.

I’ve picked lifestyle tips which should be fairly easy to implement. Suggesting you do half an hour of yoga everyday, attend a gym class multiple times a week or start meditating is something that is easy to not feel like doing after a long day and when you’re chronically stressed. The simple tips above are things which you can incorporate into your everyday lifestyle and you shouldn’t feel like you want to put them off until tomorrow. They are small steps, but they will help. You can then build on them further when you're ready.

Let go of what you can’t control and focus on what you can. Make this academic year the year when you focus on your self care.