Pressure management (stress management) for teachers - taking breaks

Why take breaks?

Too many teachers go far too long without breaks. The body has natural cycles throughout the day (and night) called ultradian rhythms. They repeat at intervals of one and a half to two hours. Each period cycles from low energy and low efficiency to high energy and efficiency and back again.

Ideally, you need to take a 20 minute break in each of the troughs. Unfortunately, the school day is so highly regulated that this is not feasible. However, it is quite possible to get fairly close to the ideal - especially if the Senior Management Team are prepared to make small adjustments. Even within the existing structure teachers should be able to take a break every 1½ - 2 hours. Eg

• a break just before school starts (perhaps a social interlude in the staff room or the journey to work itself
• a mid-morning break (perhaps a refreshment break)
• a midday break (perhaps a short walk away from the premises)
• a mid-afternoon break or a break before after-school meetings.

What is a break?

A break is a low concentration task that is not part of normal work or duties. Examples might include

• a chat over tea or coffee (not talking shop)
• a quiet rest, meditation, contemplation, short nap
• listening to music
• swimming, walking or cycling (exercise also helps to relieve the build-up of stress)

The important thing is not to let work intrude on your regular break times.

Ultradian rhythms and sleep

At night, each period cycles from deep to light sleep and back again. At each new cycle the deep sleep and the light sleep are less deep. You will wake up naturally at the top of the light part of a sleep cycle. Knowing this can help you to understand your sleep patterns.

• if you lie in in the morning, expect to re-awake 1½ - 2 hours later
• if you plan to go to bed earlier or later than normal, do so by 1½ - 2 hours or your alarm clock will wake you in the middle of the deep part of the sleep cycle

Of course, this assumes that you have regular sleep patterns. One of the effects of stress is to disrupt sleep (see stress symptoms).