Here are five of the experts’ suggestions:
- Learn to say “no” the smart way
Got heaps of marking but still find yourself agreeing to run the school fundraiser? “A good thing to have in your toolbox is a master list of all the projects you’re working on,” suggests Graham Allcott, author of How to be a Productivity Ninja. “If you get approached to do something new, show that person the list, then the conversation almost becomes, ‘You tell me what you want me to drop in order to do that’ - said, of course, in a polite way. It’s more objective, rather than saying no in the abstract, which could feel like you’re letting that person down.”
- Curb caffiene
This won’t be popular, but experts advise that you step away from the espresso. “When you’re facing something stressful, not only does your body produce cortisol, which narrows your arteries, but it also produces epinephrine, a hormone that increases heart rate,” explains leading dietician Emer Delaney, who regularly speaks to the media on behalf of the British Dietetic Association. “Put together that can lead to a panicked feeling. Caffeine won’t help because it’s a stimulant and can make you jittery. Most people can get away with one or two cups but more can leave you on edge. Try to choose herbal teas or other drinks instead. Even English breakfast tea has about a third of the caffeine of coffee.”
- Avoid future delusion
“When they’re busy, most people get into the mindset of, ‘In two weeks, things will be quieter’. You think you can see light at the end of the tunnel, but what you don’t know yet is that the light is actually someone with a torch coming to bring you more work,” jokes Allcott. “Accept that you will never get to the end of your to-do list - and that’s OK. Don’t put your personal life on hold until you have more time, because there will never be any. Once a week, look at your calendar and schedule some personal plans, whatever else you have on, as a chance to relax.”
- Find a co-counsellor
“Establish a good relationship with one of your colleagues so you can do what I call ‘co-counselling’,” suggests Sir Cary Cooper, professor of organisational psychology and health at the Alliance Manchester Business School, University of Manchester. “If you have problems at work, then there’s someone you trust who you can discuss them with. It helps that they understand the context of the school, which other friends and family might not. Actively develop this relationship by asking a colleague you get on with if, for example, they’d like to go for a drink after school. Remember to tell them that they should feel welcome to call on you if they have an issue they would like to discuss, too.”
- Take a power nap
“Napping is proven to be an incredibly powerful performance enhancer. It will improve your ability to manage stress if you’re tired and will mean you have more focus and attention, so you’ll be able to get jobs done efficiently, which stops stress building,” says sleep physiologist Guy Meadows, who runs programmes for organisations whose employees are struggling with shut-eye. “Some companies are now installing napping rooms, but you could even just take yourself off to the loo and lean your head against the wall for 10 minutes. Don’t go for longer than 20 minutes or you may end up in deep sleep and wake with brain fog.”
“Between 12 and 3pm is the best time to nap as we have a natural lull in what are called our ‘alerting signals’ then, so it’s easier to sleep.”
Jessica Powell is a freelance journalist @JPJourno
This is an edited article from the 26 August edition of TES. Subscribers can read the full article here. To subscribe, click here. To download the digital edition, Android users can click here and iOS users can click here. You can also download the TES Reader app for Android and iOs. TES magazine is available at all good newsagents.
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