Welcome to The Flourishing Teacher's Field Guide.

This week, we're exploring something that transformed my teaching practice and brought me back from the brink of burnout - learning to read the warning lights on my emotional dashboard. 

If you've ever found yourself in the midst of a stress response before you even realised what was happening, this one's for you.

Let's jump in...

When Did You Last Check Your Warning Lights?

I used to think I was pretty good at handling stress.

At one stage, a few years ago, I was a head of year, head of department and member of my school’s SMT. I never had a moment when I wasn’t being bombarded by demands, and I thought I managed them with a real sense of professional flair.

Looking back, I was managing the demands, but I wasn’t managing myself…

You know that feeling when everything's fine, until suddenly... it's not? When you snap at a student or burst into tears in the staffroom, and wonder where it came from?

That was me for years. 

I'd power through, ignoring all my body's warning signals until something would tip me over the edge. A challenging parent email. A difficult conversation with a colleague. One more challenge. 

But here's what I've learned: those moments of 'sudden' overwhelm aren't sudden at all. Our bodies and minds give us plenty of warning signs - we just need to learn how to read them and act on them.

As we explored in our articles on Managing Your Teacher Energy and The Hidden Cost of Emotional Labour, understanding our emotional patterns is crucial. 

And the first step is to recognize what those patterns actually look like.

Here's how...

3 Evidence-Based Strategies For Reading Your Stress Signals

1. The Body-Mind Alert System

Think of your body as having its own early warning system - like a car's dashboard. Different warning lights come on at different times, but we often drive straight past them.

The truth is, we’re much better teachers (and far, far healthier people) if we listen to the warnings and respond accordingly.

Here's how I learned to read my personal dashboard:

Green Light (All Systems Go):

• Shoulders relaxed

• Breathing steady

• Thoughts clear

• Voice calm and measured

• Reactions positive and empathetic

Yellow Light (Watch Out):

• Shoulders creeping up

• Breathing getting shallow

• Thoughts starting to race

• Voice becoming tighter

• Reactions becoming snappier and less kind

Red Light (Time to Act):

• Shoulders around my ears

• Breathing rapid or held

• Thoughts scattered

• Voice strained or sharp

• Reactions aggressive, negative or stressed

The key isn't working out how to deal with the yellow or red lights - it's recognising them early enough to respond effectively and avoid them altogether.

2. Response Pattern Mapping

Just as every car has its quirks, we all have unique stress patterns. Understanding yours is crucial for managing them.

Try mapping your personal patterns:

Triggers (What switches on your warning lights?):

• Behavioural challenges

• Time pressure

• Feeling unprepared

• Conflict situations

• Professional criticism

• Dehydration and hunger

Physical Responses (How does your body react?):

• Tension patterns

• Energy changes

• Digestive signals

• Sleep disruption

• Headaches

Emotional Signals (What feelings come up?):

• Anxiety spikes

• Irritability

• Overwhelm

• Withdrawal

• Imposter syndrome

The more specific you can be about your patterns, the better equipped you'll be to manage them.

I always start by trying to minimise the triggers. By planning my day to avoid them (or just being aware of them if they happen), the physical and emotional responses are far less impactful.

My top tip is to make a list of your triggers, then, for each one, develop three actionable strategies to minimise the likelihood of them occurring. Build your personal timetable using these strategies to manage your days.

Here’s that process in a bit more detail…

3. The Regulation Roadmap

Once you've identified your warning lights and patterns, you need a clear action plan for each stage:

Green Light Actions (Maintenance):

• Regular check-ins

• Preventative practices

• Building resources

• Maintaining boundaries

Yellow Light Actions (Early Intervention):

• Quick reset techniques

• Environmental adjustments

• Engaging with support

• Boundary reinforcement

Red Light Actions (Emergency Response):

• Immediate grounding practices

• Direct support seeking

• Clear communication

• Recovery planning

Research shows that having specific, pre-planned responses makes us up to three times more likely to use them effectively when needed.

Lots of these strategies are sprinkled through our previous issues - check them out here.

Common Dashboard Reading Challenges

So, this all sounds simple enough in theory, but how does it work in practice? Here's how to handle some common hurdles:

"I only notice what’s happening when I'm already in the red"

• Start with end-of-day body scans to build awareness

• Set regular check-in alarms

• Ask trusted colleagues to share their observations

• Keep a simple signal diary

"I don't have time to keep checking my dashboard"

• Build checks into existing routines (between classes, during breaks)

• Use environmental cues (door frame = quick body scan)

• Create simple tracking systems

• Focus on one signal at a time

"I can't control my response once triggered"

• Practice responses when you're in green

• Create emergency response cards

• Build a support network

• Focus on progress, not perfection

What Are You Waiting For?

We believe that teachers achieve extraordinary things under challenging circumstances and that we all deserve to be valued, supported and celebrated.

That's what this newsletter is all about.

If you haven't subscribed yet, why not join the Marigold community? You'll get weekly strategies for sustaining your wellbeing, avoiding burnout and flourishing as a person, not just a teacher.

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It's free and always will be.

You can find out more about what to expect in this weekly newsletter here, or just go straight to our sign-up form.

Get Exclusive Access To Our Free Online Course…

As a valued subscriber, we’re delighted to offer you free lifetime access to our short course in teacher wellbeing. It’s just part of the value you get from being a member of the Marigold community.

Our five lessons introduce you to some essential elements of teacher wellbeing:

• How to compartmentalise your life and work

• How to manage your work/life balance

• How to boost your productivity and efficiency

• How to get the support you need

• How to build a positive mindset

Click the link below and start getting value from the course now!

Thank You For Everything

Teaching is one of the few professions in which we're expected to maintain emotional equilibrium while constantly responding to others' emotional needs. 

I once heard it described as being like an emotional Formula 1 driver - you need to read your dashboard while navigating complex terrain at high speed.

The fact that you're here, learning to understand your warning signs, shows incredible professional wisdom and personal courage. You're not just managing your own wellbeing - you're modelling emotional intelligence for your students.

So, we hope you know that if no one else acknowledges how skillfully you handle this challenge every day, we do. Your commitment to understanding and managing your emotional responses makes you not just a better teacher but a more authentic human being.

And that’s a win for you and everyone around you.

Here's a quick reminder of our strategies for reading your emotional dashboard:

Remember, you're more than your marking, your lesson observations and your planning.

You're you. And that's all you need to be.