Teacher anxiety: When teaching feels like a test

In the years since the COVID-19 pandemic, anxiety has been on the rise among the general population. But for teachers, it might be even worse. Research shows that many educators are facing emotional burnout, depression, and anxiety. In turn, 55% of teachers are leaving or making plans to leave the profession. 

So if you’re a teacher experiencing anxiety, know that you’re not alone and it’s OK to ask for help. With a combination of self-care and professional support, you can learn to manage your anxiety and create a safe, supportive learning environment for yourself and your students.

What causes fear and anxiety in teaching?

Most of us understand that teaching is an inherently rewarding but stressful job. Issues like large class sizes, low pay, student behavior, political upheaval, inadequate resources, and gun violence have shifted what it means to be an educator over the past few decades. 

In addition to rigorous academic requirements, teachers must also consider things like:

• How do I provide personalized instruction to a class of 40?
• How will my students perform on standardized tests when they’ve missed so much instruction due to excessive absences?
• How do I keep up with the evolving standards related to social and emotional learning?
• How will I pay my bills when the cost of living continues to skyrocket but my pay doesn’t?
• How do I keep my classroom safe when many students aren’t getting the emotional or behavioral support they need?
• How do I manage my elementary classroom during an active shooter drill?
• How do I stay positive about my profession when I’m shouldering so much criticism from the outside world?

Of course, not every teacher will wrestle with these exact challenges. But for those who do, anxiety would be a natural response. At the same time, in addition to these systemic concerns, teachers, just like anyone else, may be more likely to develop an anxiety disorder if they have any of the following risk factors:

• Genetics: Like other mental health conditions, anxiety disorders are often heritable. This means that having a close relative, like a sibling or parent, with an anxiety disorder may increase your risk.
• Environment: Being exposed to ongoing stress or trauma may make you more likely to develop an anxiety disorder.
• Brain differences: People with anxiety disorders may have differences in their brains that affect their mood and the way they manage fear and anxiety.

Recognizing anxiety disorders in teachers

We’ve highlighted some of the reasons teaching can lead to an increase in anxiety. But there are differences between job-related stress and symptoms of an anxiety disorder. What’s most important to know is that, if you have an anxiety disorder, you may still experience anxiety even when the stressor is resolved. Left untreated, your symptoms may worsen over time and interrupt your daily life in significant ways.

For example, let’s say you’re gearing up for a meeting with a parent and you’re worried that it might be a difficult conversation. You spend hours getting your documentation organized so you feel prepared to provide helpful feedback and offer support. Despite your apprehension, the meeting goes better than you expected. By the end, you and the parent are brainstorming solutions together, and it feels good to work together to help the student thrive. 

If, after the meeting ends, your stress subsides, you may have been experiencing some job-related stress. However, if your anxiety level never subsides, no matter what happens in situations like these, it could be cause for concern. Experiencing an ongoing pattern of persistent anxiety that compromises your ability to function could be a sign of an anxiety disorder that could require professional help to overcome. 

Six tips for dealing with teacher anxiety

Life in the classroom can feel overwhelming sometimes. But there are things you can do to keep your anxiety at bay when things get chaotic.

1. Take a deep breath. Focusing on your breath can help you calm your body and regulate your thoughts. It’s a simple technique that can help alleviate stress almost anytime, anywhere. Just take a slow, deep breath, pause, and slowly exhale. Repeat until you begin to feel more at ease.
2. Do a grounding exercise. When you’re feeling anxious, grounding yourself in your senses can help you feel calmer. Whether you’re in front of your class, in the hallway, or doing bus duty, pause to notice what you see, taste, smell, feel, and hear.
3. Share your thoughts. Whether it’s a friend, family member, or trusted colleague, talking about what you’re going through can help you feel less alone. Plus, other teachers might have some ideas for regulating anxiety that could work for you too.
4. Care for your body. Keeping your body strong by getting enough sleep, eating a balanced diet, and making time for regular movement you enjoy can have a positive impact on your mental health.
5. Consider other opportunities. Leaving the classroom and saying goodbye to your students is a difficult decision that only you can make. But know that it’s OK to take care of yourself and look for new opportunities if that’s what’s best for your mental health.
6. Ask for help. If you’re a teacher experiencing anxiety that doesn’t seem to subside, support is available. A therapist can help you learn new ways to cope with stress and manage anxiety.

Find care with Rula

For many dedicated educators, teaching is more than a job. It can feel like a vocation, a purpose, and an important part of who they are. But remember, it can also be a very challenging job, and it’s OK to ask for support when you need it. If anxiety is affecting your ability to teach or other important parts of your life, talking to a therapist can help. 

With Rula, you can access affordable, convenient, in-network care for anxiety and any other mental health concerns you’re facing. To get the process started today, check out our therapist-matching program. In just a few clicks, you can find the right provider for your needs and schedule your first appointment for as soon as tomorrow.

Find a therapist with Rula