Some days don’t end when the bell rings.
The kids are gone… now what? After you’ve left the classroom, your mind is still replaying moments, conversations, and all the things you didn’t get finished. After a long school day, many teachers carry stress home with them.
Teaching can be rewarding and exhausting. It’s easy to carry the load of the day with you long after it’s over.
Here’s the good news: you don’t need a full routine to feel better. You just need a few small ways to reset after a long school day.
1. Create a Transition Moment Before You Get Home
Before You head home, take a few moments to create a short transition.
- Adjust the air temperature to feel more comfortable.
- Put on a calming playlist or just sit with the quiet for a bit.
- Take a few deep breaths in through your nose and exhale through your mouth fully. Do this a few times to recenter your mind and any thoughts that may be still running through your mind.
This small pause can make it easier to leave the work day at work and school where it belongs.
2. Reset your Body
- Take notice where your body is holding tension. Maybe clenching your jaw. Furrowing your brows. One great tip is to yawn intentionally to de stress your facial muscles.
- Roll your shoulders up toward your ears as you inhale. Exhale, and roll your shoulders back. Do this a few times until you feel the tension release.
- Take a stroll through your neighborhood. Focus on the sights and sounds around you. The vibrant colors of the trees, flowers or birds tweeting a tune.
- Do one movement that feels good and not forced. Maybe shake out your hands or a full head roll to release any remaining tension.
- Allow your body to catch up with your mind that the day is over.
Letting go is hard, remember to give yourself grace and gratitude for all that you do. A few minutes to reset is all it may take. You’ve got this!
3. Clear the Mental Clutter
- Let your thoughts be somewhere other than your mind. Visualize a bubble, put a thought inside and let it go. No need to carry around the stuff that no longer serves you in this moment.
- Journal writing can help to let go of the clutter. Don’t know where to start? Write the first thought that comes in your mind.
- Make a quick “Tomorrow List.” Write down all the things you need to get done. For example, grades, lesson plans, parent teacher emails etc.
- Give yourself permission to not feel like you have to get everything done all at once. Do a mental mind dump.
- Unplug your mind and stop scrolling mindlessly after 8 pm. Dim the lights. Light a candle or read a favorite novel you’ve been meaning to get back to.
- Remind yourself the day is done, even if everything isn’t and that’s okay.
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4. Create a Small Comfort Ritual
- Take a nice warm bath, add essential oils like a few drops of lavender.
- Fix some herbal tea in your favorite mug add a little lemon and a sprig of mint.
- Change into your favorite cozy PJ’s to signal the day is done.
- Dim the lights or burn your favorite candle for a little ambiance.
- Play some soft jazz or a relaxing playlist to put your mind at ease.
- Do something familiar that helps you feel grounded.
- keep it simple and repeatable-no effort, just ease.
5. Reflection
Even on the busiest of days, remember you owe it to yourself to do self care. Self care is selfless and necessary. You can’t pour from an empty cup. When your cup is full you can show up as your best self. Give yourself grace and permission to slow down, you’ve done enough already. You’ve done enough today. Give yourself permission to rest.
This post is part of a gentle wellness series focused on simple ways to reset and recharge.