A Calmer Classroom Starts With You

The start of a new school year brings fresh energy, new routines and plenty of excitement—but for teachers, it can also bring a significant amount of stress. While it may not be possible to eliminate classroom stress, teachers can build small moments of regulation into the school day. 

One of the simplest ways to manage stress in the classroom is to notice what is happening in your own body. When you feel yourself becoming overwhelmed, take a slow breath and consciously relax your shoulders, unclench your jaw and plant both feet on the floor. These small resets can be incorporated throughout the day—before students arrive, between classes, after a difficult interaction or before responding to challenging behavior.

Students often respond well to consistency, especially when they know what to expect. Consider building short transition rituals into the school day. This could mean beginning class with one minute of quiet breathing, playing soft music while students settle in, doing a quick stretch or simply taking a few quiet moments before instruction begins.

The goal isn’t to turn the classroom into a meditation studio. It’s to give students a predictable signal that it’s time to transition from one activity or emotional state to another.

When a student is upset, restless or overwhelmed, asking them to immediately “pay attention” may not be enough. Sometimes the first step is helping them feel calm enough to engage. Teachers can encourage simple grounding techniques, such as asking students to take three slow breaths, stretch their arms and shoulders, take a drink of water or notice five things they can see in the room. Movement can also be helpful. A brief stretch, standing break or classroom movement activity can give students an opportunity to release some physical tension.

Teachers are often expected to move from one responsibility to the next without much time to decompress. If you have five minutes between classes, resist the urge to fill every second with another task. Step outside if possible. Take a few deep breaths. Drink some water. Stretch. Look out a window. Sit quietly for a moment.

Teachers don’t necessarily stop thinking about school when the final bell rings. Creating a small ritual to mark the end of the workday can help signal to your brain that it’s time to shift into personal time.

Before leaving, write down anything you need to remember for the following day. Take a few minutes to tidy your workspace. Then, when possible, physically step away from the classroom and allow the day to be finished. A short walk, a favorite playlist during the commute or a few minutes of quiet at home can also become part of that transition.

When teachers care for their own nervous systems, they model an important lesson for their students: Taking a breath, slowing down and starting again are all valuable skills. And sometimes, the most powerful thing a teacher can give a classroom isn’t another lesson plan or activity. It’s the example of what it looks like to pause, regulate and begin again.

Michaela Leung is a multimedia storyteller, wellness writer and Pilates instructor based in Columbia. She is passionate about making holistic wellness more accessible—through movement, mindful living or sharing stories that inspire. Leung is the founder of All is Well, a wellness platform and newsletter, and a former Columbia ambassador who is still dedicated to supporting local businesses and healthy living. To connect with her, email [email protected] or follow @michaelaleung__ on Instagram.