Stay in the Game, Teacher

My husband is a former college baseball player, a pitcher. Over our 36 years together, I’ve learned a few things about pitching. A pitcher’s most important task is to throw strikes, which means staying in the strike zone. The strike zone is the width of home plate (17 inches), and the height spans from the top of the batter’s knees to a few inches above the batter’s waist.

Because the strike zone is determined by the batter’s height and stance, it differs for each player. The home plate umpire judges whether a pitch passes through the strike zone, and each umpire may be more or less generous with the exact size of the zone. Consistently throwing pitches outside of the strike zone makes a pitcher less impactful and eventually gets that pitcher pulled out of the game.

As educators, we also have a zone in which we can make a greater impact and stay in the game. It’s called the Zone of Tolerance. Although we don’t have to deal with umpires (I won’t try to stretch this analogy that far), our zones are also not static. They shrink or expand with our levels of well-being and stress.

Just as pitchers welcome a larger strike zone, a larger zone of tolerance helps us be more successful in our classrooms and schools.

The Zone of Tolerance

Psychiatrist Dan Siegel refers to this zone as a Window of Tolerance because it represents the optimal window of psychological and emotional arousal. When you are in this window or zone, you can effectively manage emotions, process information, and respond to situations with clarity and intention.

In the zone, you feel calm and in control. You are able to interact with others in a constructive way. In other words, you can tolerate the normal stressors and challenges of life. Staying in the zone is important for emotional regulation – the ability to monitor, manage, and adapt your emotional responses to situations that arise. As an educator, you navigate emotionally charged and difficult situations every day, and being in the zone of tolerance allows you to respond to those situations in ways that are good for others and good for you. Out of the zone, you have less impact and could end up out of the game.

Getting Back in the Zone

Stress and overwhelm are inevitable, which is why it’s essential for educators to have a toolbox of quick calming techniques to reset, refocus, and continue making an impact. Below are five simple yet effective techniques that take only a minute and can be used anytime throughout the school day.

Box Breathing - Box breathing is a simple yet powerful technique that helps regulate the nervous system. It involves inhaling, holding the breath, exhaling, and holding again, each for an equal count—typically four seconds. Follow these steps to practice Box Breathing:

• Inhale deeply through your nose for four seconds

• Hold your breath for four seconds

• Exhale slowly through your mouth for four seconds

• Hold your breath again for four seconds

• Repeat the cycle three to four times

Grounding – This technique helps bring your focus back to the present moment, reducing stress and anxiety by reconnecting you with your body and surroundings. It is especially useful when you feel overwhelmed, anxious, or emotionally distressed. Follow these steps to practice grounding:

• Feel your feet firmly on the floor or your body against the chair

• Allow yourself to feel securely supported

• Get quiet, and pay attention to your surroundings

• Notice what you can see and hear

Ragdoll – This relaxation exercise helps release physical tension and reduce stress by mimicking the loose, floppy posture of a ragdoll. It encourages deep relaxation by focusing on letting go of muscular tension, particularly in the shoulders, neck, and spine. Follow these steps to practice the ragdoll:

• Bend at your hips and let your upper body drape forward, allowing your head, arms, and torso to hang loosely toward the floor

• Relax your shoulders, neck, and arms completely, like a ragdoll

• Hang there for 30 seconds, and then slowly roll back up

Visualization - This mental technique helps reduce stress and cultivate positive emotions by creating detailed, positive images in your mind. When you imagine calming scenes or favorite places, your body responds as if they are real. Here are the steps to practice visualizing:

• Close your eyes and take slow, deep breaths

• Picture a peaceful place (beach, forest, favorite spot)

• Engage your senses by isualizing colors, sounds, smells, and textures

• Hold the image in your mind for a few minutes, focusing on the feelings of peace and serenity

Hydration - Even mild dehydration can increase cortisol (a stress hormone), impair concentration, and contribute to feelings of anxiety. Drinking water helps maintain balance. Cold water can have an immediate calming effect, while warm water (like herbal tea) can soothe the nervous system. Sip slowly, paying attention to the present moment.

Stay in the Game

We all feel stress and rising emotions at times. When you get outside your zone of tolerance, you can use quick, calming strategies to adjust. Staying in the zone is the key to finding more peace and satisfaction in teaching.

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