Harnessing the power of happiness is one of the most effective ways to prevent or reduce stress in teaching. While many teachers shrug off the idea of burnout, believing it won’t happen to them, the truth is that stress can creep in subtly. The key to combating this is finding joy and purpose amidst the challenges.

Let’s explore five proven strategies—gratitude, journaling, exercise, reflection, and acts of kindness—that can help you harness the power of happiness to de-stress and thrive.

Have you ever felt stressed like this?

Imagine this: you’re creating a test from scratch, and the printer refuses to cooperate. Your heart races and frustration boils over. Suddenly, you realise the toll it’s taking on your mood and energy. Sound familiar?

Stress doesn’t announce itself loudly—it quietly builds up until it’s overwhelming. Recognising these moments is the first step to regaining control. Let’s explore how happiness can help dissolve that stress and make room for joy.

1 – Gratitude and Humour

Gratitude costs nothing, yet its impact is profound. Each day, take a moment to think of one thing you’re thankful for. Whether it’s a supportive colleague, a sunny day, or a student’s breakthrough moment, focusing on gratitude can shift your perspective.

During holidays, schedule time for activities that bring you joy. For me, it’s drawing and painting while my husband fishes. We reconnect, share stories, and enjoy the simple pleasures of life—like a fresh catch and a newly painted scene.

Humour is another powerful stress-buster. A good belly laugh changes your biochemistry and clears emotional tension. Practice finding the funny, absurd, or lighthearted in daily situations. Laughter can turn a tough day into a manageable one.

2 – Journaling: a tool for clarity

Journaling is a simple yet transformative practice. Start by listing what’s causing your stress. Then divide these into two categories: things you can control and things you can’t. Focus on solutions for the issues within your control.

For instance, if keeping up with marking is a recurring stressor, set a goal like dedicating 30 focused minutes daily to tackle it. Use positive language in your goals, such as, “I will create a manageable routine for marking and stick to it.” This mindset fosters a proactive approach and helps reduce the overwhelm.

Looking for more tools to boost your work-life balance? Explore how tools like gratitude journals and practical strategies can help simplify your teaching life in this blog post.

Journaling not only helps you prioritise but also provides clarity, allowing you to approach challenges with a refreshed perspective.

3 – Move your body and refresh your mind

Physical activity is a cornerstone of stress relief. Regular exercise improves your mood, energy, and resilience. It doesn’t have to be a marathon—simple activities like walking, yoga, or dancing to your favourite playlist can work wonders.

Take breaks to get outside, even if it’s just for a quick walk. A change of scenery refreshes your mind and boosts your creativity. Pair this with a good book that takes your thoughts away from school life, giving your brain the rest it needs.

4 – Acts of kindness: uplifts others, uplifts yourself

Kindness isn’t just good for others—it’s good for you. Small, thoughtful actions like leaving a kind note for a colleague or helping a student in need can create ripples of positivity.

In my upper primary class, we practice random acts of kindness weekly. Whether it’s helping a classmate or doing something special for their guardian, the students learn the power of generosity. Journaling their experiences adds another layer of reflection and growth.

5 – Reflection and planning

Reflection helps you identify what’s working and what needs adjustment. Use your holidays to outline your year, focusing on reducing stress points. For example, plan your classroom layout to improve organisation or digitise resources for easy access.

But don’t overdo it—balance planning with relaxation. Sketch your classroom setup, brainstorm improvements, and tackle one or two major tasks. This approach leaves you time to unwind and recharge.

Let the Power of Happiness Evaporate Stress

Stress doesn’t have to dominate your life. By embracing gratitude, journaling, exercise, acts of kindness, and reflection, you can create a buffer against the pressures of teaching.

Take a moment to watch Shawn Achor’s TED Talk on the power of happiness — it’s a fantastic resource to reinforce these ideas. And remember, setting boundaries and unplugging during holidays is vital. Spend time with loved ones, share laughter, and enjoy simple pleasures. Happiness is not just a state of mind; it’s a powerful tool for thriving in and out of the classroom.