A Call to Educators for Stress Management and Self-Care  – Faculty Focus

Dear Fellow Educators, 

As we near the end of another semester, I sense a rise in activity and busyness across campus. The stress is starting to seep in with many approaching deadlines looming. Many of us are intimately familiar with marathon grading sessions, hurried lesson planning, and feelings of exhaustion. Prioritizing stress management and self-care during such hectic times is essential.  

A personal memory comes to mind that highlights the consequences of failing to manage stress. The semester in question was in its 12^th or 13^th week—close to wrapping up. Final exam week was approaching, and I was up to my ears in grading, teaching, attending meetings, serving on committees, and more. Despite my best efforts to stay organized, the heavy workload and constant pressure began taking a toll on me. The whispers of warning were there: lack of sleep, inconsistent eating, impatience with my loved ones—nevertheless I continued to push myself because the to-do list wasn’t getting any shorter. One morning the whispers turned into roars and the warnings signs could no longer be ignored. I woke up feeling completely depleted, drained, and sapped of energy. My body and mind did not care one bit that I had a dozen things to do that day—I was a mere shadow of myself. Having hit my breaking point, my work suffered in quantity and quality for the remainder of the semester. Amazingly, it took another few weeks until I realized the root cause of my burnout: total lack of self-care and utter disregard for stress management.  

Once I came to my senses, I decided to research what the experts had to say about combating work-related stress. I read dozens of articles filled with suggestions and recommendations for how to achieve a healthy work-life balance, but none of them quite did the trick for me. Then, I came across something called the Pomodoro Technique, which is a method that involves working in 25-minute blocks followed by 5-minute breaks. The simplicity of this method resonated with me, and its positive effects on my productivity were a welcomed surprise. By organizing my tasks into timed intervals with breaks in between, I noticed a significant boost in my focus and productivity. As a result, my anxiety levels decreased, and I felt less overwhelmed. Breaking up my to-do list into chunks helped me work more efficiently and manage my tasks without feeling swamped. Taking scheduled breaks gave me time to relax, stretch, and unwind during the day leading to an overall improvement in my mental and physical health. By following a structured approach to my work routine and regularly incorporating physical activity and meditation into my daily schedule, I found a way to stay calm amidst the hectic pace at the end of the semester—a common struggle for many educators. Facing burnout served as a wakeup call for me and underscored the importance of efficient time management and self-care. I also realized that my ability to help students combat stress-related challenges was directly tied to how well I managed my own stress.  

Educators are not the only ones at risk of experiencing burnout; it’s crucial we talk to our students about the importance of taking care of themselves, especially during times when they are stretched thin. By openly sharing our own struggles with stress and discussing effective coping strategies, we can provide a healthy example of how to thrive even during periods of intense pressure. Whenever I share some of my stress relief techniques with students, they respond quite positively. We talk about the significance of self-care routines and the value of seeking support when necessary. I recall a moment when a student approached me after finishing an exam. She was beaming with pride as she explained how the stress relief methods we discussed in class, like time management and mindfulness, had helped her stay calm and prepare for the exam—which she aced! Her story highlights the impact we can have on our students’ lives, reminding us that every word and action can make a lasting impression.  

In moments of stress and added duties, it’s important for us to provide one another with support, empathy, and kindness. Having a self-care routine is key in helping us handle chaotic times with resilience and adaptability. Let’s face the end-of-semester frenzy together as a close-knit community of educators and learners who value each other’s wellbeing above all else.  

In unity, 

DT 

Dr. Dunja “Dee” Trunk, a professor of psychology at Bloomfield College of Montclair State University, has a passion for teaching and a genuine belief in the transformative power of education.