Five Practices to Signal Safety to our Nervous System
Across Ontario this summer, educators will be heading into another round of contract negotiations with the provincial government. While the headlines will focus on salary grids and bargaining tables, many teachers know the conversation is about something deeper: the daily conditions inside classrooms.
Union leaders have been clear that educators are asking for meaningful improvements like smaller class sizes, better support for students with academic and emotional needs, and more resources to address unprecedented levels of violence in schools.
I have worked with thousands of educators across fifteen school boards, and educators continue to highlight growing stress and burnout, with many describing their workdays as a constant effort to keep up with workload demands and classroom challenges, with too little support.
None of this is new to you. You feel it every day. The constant mental load. The emotional labour. The pressure to show up calm and steady for students, even when the system itself is unstable. So, how can you protect your time, save energy, and create a little more calm and balance in your life? Let’s take a look at your nervous system.
The Nervous System: The Hidden Driver of Stress and Resilience
Your nervous system does far more than manage stress. It governs your body’s sense of safety, balance, and ability to respond to challenges. When it is regulated, you feel grounded. You can think clearly and respond to situations with patience. But when the nervous system becomes overwhelmed, the body shifts into survival mode—you know that feeling! That is when you might notice:
• reacting more quickly to classroom disruptions
• feeling emotionally drained
• struggling to focus on tasks that once felt manageable
• carrying the weight of the school day long after you get home
This isn’t a personal failing and could also be symptoms of perimenopause or menopause! In both cases, it’s biology.
Your nervous system is designed to scan your environment for cues of safety or threat. When your environment feels overwhelming, your brain moves into what researchers call the fight, flight, or freeze response.
In today’s classrooms, where teachers are navigating increased behavioural needs, large class sizes, and unrealistic expectations, the nervous system often remains activated for long stretches of time. The result? Exhaustion that goes deeper than simply being “tired.”
Negotiations, Uncertainty, and the Educator Stress Cycle
Contract negotiations add another layer to this already complex landscape. Whenever there is uncertainty about working conditions or potential labour action, the nervous system registers that uncertainty as stress. Even when educators are passionate about their work and deeply committed to their students, the constant sense of instability accumulates in the body. You might notice it as:
• tension in your shoulders during staff meetings
• difficulty sleeping when education news dominates the headlines
This is the nervous system doing its job: trying to protect you. But when that protective response stays switched on for too long, it can push you into chronic stress or burnout. This is why conversations about educator wellness cannot exist separately from conversations about the conditions in schools. They are connected.
The Encouraging Truth: Your Nervous System Is Trainable
Here is the empowering part. Your nervous system is not fixed. It is adaptable. Research in neuroscience and behavioural psychology shows that small, consistent practices can help the body shift out of survival mode and back into a state of calm and regulation. This does not require a major lifestyle overhaul or hours of meditation. In fact, the most effective practices are often brief and simple. The key is consistency. The goal is not to eliminate stress. That would be unrealistic in any profession—especially education. The goal is to return to calm more quickly, and that is something every nervous system can learn.
Five Practices to Send a Signal of Safety to Your Nervous System
1. Slow your breathing. Inhale through your nose for four seconds. Hold for two seconds. Exhale slowly for six seconds. Repeat as needed.
2. Intentionally create a mindful morning or bedtime routine. Choose a couple of calming practices that feel right for you, such as journaling, sitting in silence, or yoga poses. To make the space feel special, try igniting your senses by lighting a scented candle or playing music—you do you.
3. Connect with colleagues. It is important to connect with others who are living the same experience and feeling a sense of belonging, which in itself brings a sense of calm to the mind and body. Don’t underestimate the power of community.
4. Eat, sleep, and move. Yes, let’s get back to basics! This is not new, and yet, we all need a gentle reminder of its impact on our daily lives. What small changes can you make to your daily routine to improve these foundational health elements?
5. Be honest about your screen time. It is the thief of our wellness. Our screen time often leaves us feeling overwhelmed and dysregulates our nervous system. Reduce your screen time by trying one of these strategies: delete social media and/or your work email from your phone, schedule a time to reply to emails and/or check in with social media accounts, and, lastly, think about what you are going to do instead of scrolling—it helps to have a plan!
Less is more, and consistency is key. YES YOU CAN!
ABOUT THE AUTHOR
Lyne Frank
Lyne travels across the country to coach and facilitate wellness sessions to teachers, early childhood educators, and educational assistants. She is a certified life coach and women’s circle facilitator. She runs a coaching practice and leads The Mindset Revolution, an empowerment group of 1400 people. She is the author of Lost and Found: A Roadmap to Clarity, Confidence, and Authentic Living, which offers readers practical insights for personal transformation.
This article is featured in Canadian Teacher Magazine’s Spring 2026 issue.
