Quick stress-busters for busy teachers: 5-minute break ideas

It’s finally time to talk about something very important. 

And it is our ESL teacher’s mental wellbeing. 

Teaching English, whether it is online or offline, can be incredibly rewarding at the same time mentally exhausting. 

Teachers juggle lesson planning, student engagement, and feedback while maintaining energy and enthusiasm in the classroom or on screen. 

I myself tried several ways how to keep sane and not to lose my drive towards my job and I would like to share some five-minute stress-busting ideas for busy teachers that you can incorporate into your day.

One of the quickest ways to relieve stress is through mindful breathing. 

Doesn’t always work for me though, still I do it once in a while. 

Try inhaling for four counts, holding for four, and exhaling for four. 

It is claimed that even just five minutes of deep breathing or guided meditation can help reduce anxiety and clear your mind, readying you for your next class.

For teachers working online, a quick guided meditation video can offer a calming escape between lessons. 

Offline teachers can step out of the classroom or find a quiet corner to practice mindfulness.

Sitting in front of a computer screen for online lessons or standing for hours in a classroom can lead to stiff muscles and tension. 

A five-minute stretch session can work wonders. 

It is a good idea to do any kind of sport in your free time, since this is the main source of dopamine. 

If you have very limited time, stretching will do. 

Any physical activity releases endorphins, which naturally combat stress, while a change of scenery provides a mental reset.

Music has a powerful effect on our mood and energy. 

Whether you need something to pump you up or calm you down, music can offer a quick emotional reset. 

Works like a charm every time. 

Moreover, you can sing along!

You might already know the Valsalva maneuver if you’ve ever used it to equalize pressure in your ears while flying.

To perform the Valsalva maneuver:

Take care not to blow too hard, as this could harm your eardrums. 

If you have high blood pressure or an irregular heartbeat, consult a doctor before trying this method. 

Sometimes it works for me.

This simple self-compassion technique involves placing your hands over your heart and taking deep breaths while focusing on positive and calming thoughts. 

Dr. Peter Levine, a somatic therapist, has introduced an extended version where one hand is placed on the heart and the other on the forehead. 

After that, move the hand from your forehead to your abdomen and repeat, paying attention to the space between your hands. 

This technique can help ease anxiety and release oxytocin, the "calming" hormone. 

Very much like meditation.

Remember, we have only 5 minutes? 

We got to make the best out of it. 

It may seem awkward, but wrapping your arms around yourself and giving a firm squeeze can calm your nervous system just as well. 

If a public hug feels uncomfortable, try a discreet self-hug, take a break outside, or even encourage your students to join you in practicing stress-relief techniques if you are an offline teacher.

Dehydration and hunger can contribute to feelings of stress and exhaustion. 

Take a five-minute break to drink a glass of water and have a healthy snack like nuts, fruit, or yogurt.

For online teachers, this could be as simple as grabbing a snack from the kitchen between lessons. 

For offline teachers, keeping a bottle of water and a snack handy in your bag or desk ensures you’re ready when you need a quick break. 

But be careful and don`t turn snacking into binge eating. 

Spend a few minutes outdoors, surrounded by trees, plants, and fresh air to help you unwind and reduce stress. 

As little as 10 minutes outside can begin to lower blood pressure, enhance mood, and boost focus, according to a 2020 study by Cornell University. 

If you’re feeling overwhelmed, stepping outside can clear your mind and offer a fresh perspective, even if it is just a balcony.

Exposure to natural light during the day helps regulate your body’s circadian rhythm, promoting better sleep. 

If you're struggling with restlessness, spending more time outdoors can help your body adjust to the natural cycle of day and night.

Teaching, whether in a physical classroom or through a screen, requires high levels of concentration and emotional energy.

Regular, short breaks can prevent burnout, enhance your teaching performance, and make you feel more present with your students.

Next time you're feeling overwhelmed, remember that just five minutes can make a world of difference. 

Try these stress-busters and see how they improve your well-being and keep your teaching experience joyful and sustainable! 

Try it even after reading this article.