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Relax, Teachers!

Teachers spend their day with students every day. Hence, they are easy targets to viral and bacterial infections. Depending on the work, muscle pull, sprain, back injuries, blood pressure and strain are commonly caused. They are also prone to stress and occupation burn out. Stress regulated due to long work hours, number of students to handle, number of classes and paperwork, tends to affect the entire system. Mood fluctuations, sleep issues, anxiety, headache, anger, behavioural changes are some if its effects.


Relaxation is a good way to keep the health in check and mange stress. It helps keep teachers fit and healthy. By adopting effective relaxation techniques, teachers can cope with illness and everyday stress.

Benefits of relaxing:

Practicing relaxation techniques can reduce symptoms by:

  • Optimising heart rate

  • Reducing anger and frustration

  • Reducing blood pressure

  • Lowering fatigue

  • Reducing activity of stress hormones

  • Improving concentration and mood

  • Increasing blood flow to major muscles

  • Reducing muscle tension and chronic pain

  • Boosting confidence to handle problems

These relaxation techniques along with other coping methods, such as positive thinking, finding humour, problem-solving, managing time, exercising, getting enough sleep can be very beneficial.

Types of relaxation techniques

Substituting medicines with relaxation methods increases awareness in the body and gives a calming effect. Following them on a regular basis will reap long term benefits. Some of them are:

  • Autogenic relaxation- In this technique, visual images and body awareness are used to reduce stress. For example, you may need to imagine a peaceful setting and then focus on controlled breathing.

  • Progressive muscle relaxation- It is done by tensing and relaxing the muscles from your toes and progressively working your way up to your neck and head. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.

  • Visualization- This method tries to use senses of smell, sight, sound and touch. If you imagine relaxing at the ocean, for instance, think about the smell of salt water, the sound of crashing waves and the warmth of the sun on your body.

Other relaxation techniques include:

  • Deep breathings

  • Massage

  • Meditation

  • Yoga

  • Music and art therapy

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