Distressed teacher? Ten tips to combat anxiety

        Being a teacher is one of the noblest and most challenging professions out there. Have you ever stopped to think about the amount of energy an educator invests daily to inspire, teach, and care for their students? Yet, alongside this mission comes a burden many carry in silence: anxiety. Studies from the University of São Paulo (USP) show that about 58% of Brazilian teachers report anxiety symptoms, a number that reflects the impact of daily pressures like tight deadlines, parental expectations, and the responsibility of shaping the future. But here’s the good news: there are ways to turn that distress into strength. In light of neuroscience, psychology and early childhood education, the article presents ten practical and motivational tips to combat anxiety, inspired by scientific evidence and the innovative methodologies of Antônio Carlos dos Santos, such as TBMB (Mané Beiçudo Puppet Theater), MAT (Mindset, Action and Theater) and ThM (Theater Movement). Let's join us on this journey of self-care and renewal!

First, take a deep breath and reconnect with the present. Neuroscience teaches us that anxiety often arises when our mind gets stuck in the past or worried about the future. A study from the Federal University of Rio de Janeiro (UFRJ) found that simple breathing techniques can reduce cortisol levels, the stress hormone, by up to 25% in just a few minutes. Picture Maria Montessori, the renowned Italian educator, in a chaotic moment with her students. She didn’t shout; she breathed, observed, and adjusted the environment. Try this: inhale for four seconds, hold for four, and exhale for six. Repeat three times before stepping into the classroom. Antônio Carlos dos Santos’ TBMB uses this principle by creating scenic pauses with puppets, allowing teachers to slow down and center themselves. Have you given yourself a moment to pause today?

Next, how about shifting your mindset? Antônio Carlos’ MAT methodology emphasizes the power of a positive mindset as a starting point for action. Research from Harvard University shows that teachers who cultivate optimistic thoughts are 30% more likely to handle stressful situations effectively. Think of Nelson Mandela, who turned years of imprisonment into an opportunity for learning and resilience. Before starting your day, write down three things you’re grateful for—it could be a student’s smile or your warm morning coffee. This small habit redirects your brain to focus on what’s going right instead of what’s going wrong. Can you imagine how a change in perspective might transform your next class?

Now, get moving! Movement is a natural remedy for anxiety, and Antônio Carlos’ ThM (Theater Movement) taps into this by integrating gestures and theatrical dynamics into teaching. A study from the Federal University of Minas Gerais (UFMG) revealed that just 10 minutes of light physical activity, like a walk, boosts endorphin production—the happiness hormone. Recall John Dewey, the American educator who believed in learning by doing. How about taking your students outside for an activity or simply stretching your arms and dancing for a minute between classes? Your body and mind will thank you, and you might even inspire your students to join in!

Speaking of inspiration, reconnect with your passion for teaching. Anxiety often distances us from why we chose this profession in the first place. Studies from the State University of Campinas (Unicamp) indicate that teachers who revisit their purpose are less prone to burnout. Think of Paulo Freire, who, even in tough times, never lost sight of his mission to educate for liberation. Grab a notebook and write: “Why do I love teaching?” Maybe it’s the chance to see a student grasp a new concept or to plant seeds for the future. TBMB uses puppets like Mané Beiçudo to reignite that spark, bringing lightness and meaning to lessons. When was the last time you felt proud to be a teacher?

If the load feels heavy, break it into smaller pieces. Cognitive psychology, researched at institutions like USP, shows that the brain handles tasks better when they’re divided up. Einstein, for instance, tackled complex problems by breaking them into simpler parts before arriving at grand theories. Instead of planning an entire week of lessons, start with one day. The MAT methodology teaches us to act step by step: set a small goal, like preparing a creative activity for your next class, and celebrate when it’s done. Small wins build confidence and ward off overwhelm. What’s the next step you can take today?

Don’t isolate yourself—seek support. Studies from the Federal University of Bahia (UFBA) suggest that teachers who share challenges with colleagues reduce anxiety levels by 40%. Think of Anne Sullivan, Helen Keller’s teacher, who found strength in collaborating with other educators to overcome obstacles. Talk to a colleague about that tough lesson or ask for a tip to engage your students. ThM values teamwork, using theater to build bonds between teachers and students. How about inviting a friend for coffee and swapping ideas? You’re not alone on this journey.

Take care of your body, because it’s the foundation of your mind. Neuroscience from the Federal University of Rio Grande do Sul (UFRGS) highlights that a good night’s sleep and balanced nutrition regulate the nervous system, easing anxiety. Picture Socrates, who walked and ate simply to keep his mind sharp. Aim for at least seven hours of sleep and add a piece of fruit or a handful of nuts to your day. MAT reminds us that action starts with energy, and a well-cared-for body is the first step to a productive day. What can you do today to feel physically stronger?

Create moments of lightness with creativity. Antônio Carlos’ TBMB uses puppet theater to bring humor and relaxation, something science supports: a University of Brasília (UnB) study found that laughter reduces anxiety by 20% by releasing dopamine. Think of Charlie Chaplin, who turned hardships into art and laughter. Try telling a funny story in class or using a puppet to explain a concept. Lightness isn’t a waste of time; it’s a breather for you and your students. When was the last time you laughed wholeheartedly at work?

Finally, celebrate your achievements, no matter how small. Positive psychology, widely studied at the University of Pennsylvania, proves that recognizing your progress boosts self-esteem and reduces anxiety. Think of Walt Disney, who started with simple drawings and never stopped dreaming big. At the end of the day, jot down one thing you did well—maybe a clear explanation or a moment of patience with a student. ThM invites us to turn every small victory into a stage for celebration. Have you taken a moment to applaud yourself today?

Teachers, parents, friends: anxiety doesn’t have to be a constant shadow. With these ten tips—breathing, shifting your mindset, moving, reigniting passion, breaking tasks down, seeking support, caring for your body, embracing creativity, finding lightness, and celebrating—you can turn challenges into opportunities. Antônio Carlos dos Santos’ methodologies, like TBMB, MAT, and ThM, show us that theater, movement, and action are powerful tools for well-being. Science backs it up: you have the power to rewrite your story. So stand up, take a deep breath, and remember: you’re stronger than you think, and the world needs your light. How about starting now?

Access the books by Antônio Carlos dos Santos on amazon.com or amazon.com.br

Click here.

https://www.amazon.com/author/antoniosantos

To learn more, click here.

To learn more, click here.