Back to School, Back to Stress?
Why the start of the school year can feel harder than you expect — and what you can do about it.
The start of a new school term can be an exciting time — fresh lesson plans, new students, and a renewed sense of purpose. But for many teachers, especially those working far from home, it’s also a season of hidden stress.
Why is this time of year so challenging?
As a psychotherapist working with expats, teachers and students here in Shanghai, I often hear a familiar pattern. After the slower pace of summer, September arrives with a rush — jet lag from travel, the scramble to get classrooms ready, new colleagues to meet, and the challenge of setting boundaries with fresh groups of students. The emotional load builds up and suddenly exhaustion rears its head.
When you’re teaching abroad, this pressure can be magnified. You may be away from family, navigating a different culture, or juggling time zones to stay connected with loved ones. These factors can quietly chip away at your emotional reserves.
The body keeps the score
One thing psychodynamic therapy teaches us is that stress doesn’t just live in the mind — it shows up in the body. Teachers often notice:
- Tension headaches at the end of the day
- Tight shoulders from long hours at the whiteboard or computer
- Difficulty sleeping because your mind won’t switch off
- Digestive issues when your schedule changes suddenly
If these symptoms are left unchecked, they can set the stage for mid-term burnout.
Small shifts, big impact
The good news is that small, intentional steps now can make the rest of the term much smoother:
- Daily decompression– Take 5 minutes after the last bell to slow your breathing and let your mind settle before diving into marking or emails.
- Mini check-ins– Ask yourself, “What am I feeling right now?” a few times a day. Naming emotions reduces their grip.
- Physical reset– A simple shoulder roll, neck stretch, or walk outside can shift both mood and posture.
You don’t have to do it alone
At our clinic, we take a whole-person approach to teacher wellbeing. Psychotherapy can help you navigate stress and maintain emotional resilience, while our Traditional Chinese Medicine practitioners, chiropractors, and physical therapists can help release tension and restore balance in the body.
So as you prepare your students for a successful year, remember to prepare yourself too. Investing in your own wellbeing isn’t selfish — it’s the foundation that lets you bring your best self to the classroom.