Q: I’m struggling mightily with my position in senior leadership. I’m a superintendent and I’m currently dealing with a difficult school board. To manage my stress, I’ve turned to unhealthy habits like drinking alcohol. How can I make better choices and take care of myself while dealing with the stress? I know this isn’t sustainable.
-Signed, A stressed superintendent
A: Whether you are a superintendent or another senior administrator, the pressures of leading an educational institution can be immense. The weight of decision-making, stakeholder expectations, and the relentless pace of the academic calendar can lead many to seek solace in unhealthy coping mechanisms, such as excessive alcohol intake or overeating. If this resonates with you, know that you are not alone, and there are healthier ways to manage stress that can help you regain control.
It’s essential to recognize that experiencing high stress in your position is a common issue. Educational leaders are often at the forefront of challenges affecting their institutions and the communities they serve. The key is to acknowledge this stress without judgment. It’s OK to feel overwhelmed; what’s important is how you respond to that feeling. What was most challenging in my leadership position was feeling like I had to please everyone, often compromising on issues I was passionate about. There was a slow eroding of expectations. Ultimately, I decided to leave the position because my mental health and well-being were not worth the position or the money. Leaving your position may not be an option, but you can always decide to make a plan to change your circumstances.
While it might feel like a temporary escape, relying on alcohol, drugs, or food to cope with stress can lead to more significant problems, including health issues, impaired decision-making, and strained relationships. It’s crucial to understand that while alcohol may provide short-term relief, it doesn’t address the underlying issues causing your stress. Instead, let’s explore healthier alternatives.
Identify stressors
Begin by identifying the specific factors contributing to your stress. Is it the pressure of upcoming meetings, budget cuts, or conflicts among staff? Write these down. Sometimes, clarifying what’s bothering you can provide insight and make the challenges more manageable. It was once suggested that I keep a notebook by my bed to write down the things that kept me up at night. Writing down the varied stuff that kept me up allowed me to sleep more peacefully. Once I identified what was on my mind, I was better equipped to work through it.
Develop a support network
Reach out to colleagues, friends, or a mentor who understands the unique pressures of your role. Sharing your experiences can be incredibly cathartic. Consider establishing a peer support group to discuss challenges and share coping strategies. Remember, you don’t have to navigate this journey alone. Many professional organizations provide affinity groups where you work with job-like peers who can understand your day-to-day stress and give some of their successful strategies. Additionally, my friends balance my hectic life, and spending time with them keeps me grounded. A few good friends can help so much.
Implement mindfulness practices
Incorporating mindfulness practices into your daily routine can significantly reduce stress. Techniques such as meditation, deep-breathing exercises, or even short walks can help ground you. Start with just five minutes a day and gradually increase this time as you become more comfortable with the practice. Apps like Headspace or Calm can guide you through mindfulness exercises. If being in nature calms you, try walking meditation.
Prioritize physical health
Physical activity is a powerful stress reliever. Aim to incorporate regular exercise into your routine, whether a morning jog, yoga, or even a brisk walk during lunch. Proper nutrition and a balanced diet can profoundly impact mood and energy levels. When I was in my leadership position, I struggled to find a routine that supported my well-being. I started waking up earlier to work out in the morning. I also set alarms on my phone to ensure I ate throughout the day and drank lots of water instead of running on coffee. A few minor adjustments made a big difference, leading to better decisions. Remember, your body and mind are interconnected; caring for one supports the other.
Set boundaries
In leadership roles, it can be tempting to be available 24/7. However, setting boundaries is essential for your well-being. Designate specific times to check emails or take calls and communicate these boundaries to your team. This will protect your time and foster a culture of respect for work-life balance within your organization. It is helpful to set away messages on your email after certain hours. Not only does this protect your time, but it also sends the message to your staff that you value the work-life balance, and it permits them to do the same.
Seek professional help
If you find that stress is becoming unmanageable, consider reaching out to a mental health professional. Therapy can provide you with tools to cope with stress more effectively and address any underlying issues. It’s a sign of strength to seek help when needed. Although therapy isn’t for everyone, it has been my go-to. Seeing a good therapist to talk through challenges is a healthy way to have judgment-free support from a professional who can offer advice to work through your situation. This person can also be there to help you make a plan for healthier choices. Plus, your health care likely covers mental health support.
Engage in hobbies
Make time for activities that bring you joy outside of work. Whether painting, gardening, or reading, hobbies can provide a much-needed escape and help recharge your mental batteries. Engaging in something you love can shift your focus away from stressors and allow creative expression. My friends paint; I enjoy photography, scrapbooking, and spending time with cats. I enjoy watching reality television, too — I’m always so cognitively engaged that watching stuff that doesn’t require too much thinking is a nice vacation.
Reflect and adjust
Finally, take time to reflect regularly on your progress. What strategies are working for you? What challenges remain? Adjust your approach as necessary. Remember, managing stress is an ongoing process, and seeking new methods or revisiting old ones is OK.
Remember, your well-being is crucial for you and your entire educational community. Taking the time to care for yourself will allow you to lead more effectively and compassionately. You can transform your stress into a path of growth and resilience. Take that first step today.
Have a question that you’d like Career Confidential to answer? Email ssackstein@educatorsrising.org. All names and schools will remain confidential. No identifying information will be included in the published questions and answers.
ABOUT THE AUTHOR
Starr Sackstein
Starr Sackstein is the Massachusetts state coordinator for PDK’s Educators Rising program, COO of Mastery Portfolio, an education consultant, instructional coach, and author. She was a high school English and journalism teacher and school district curriculum leader. She is the author of more than 15 educational books, including Hacking Assessment (Times 10, 2015), Making an Impact Outside of the Classroom (Routledge, 2024), and Actionable Assessment (Routledge, 2026).
Visit their website at: https://www.mssackstein.com/
