The Overstimulated Teacher: Managing Triggers in the Classroom

Teaching is often described as a calling, a profession driven by passion and dedication. But just like students, teachers are human. We experience exhaustion, frustration, and overstimulation—sometimes to the point of feeling overwhelmed by the very environments we strive to create. While educators prioritize the social-emotional well-being of their students, it’s just as critical to acknowledge and address our own triggers and sensory overload.

Understanding Overstimulation in Teachers

In a world of ringing bells, constant movement, and the ever-present hum of adolescent energy, classrooms can be overwhelming sensory landscapes. Overstimulation happens when multiple sensory inputs—noise, visual clutter, movement, or even emotional demands—push our nervous system into overdrive. Some common triggers include:

• Constant Noise – Students chatting, technology alerts, hallway commotion, and school intercoms can make it difficult to focus and regulate emotions.

• Visual Clutter – Classroom decorations, student projects, and the necessity of multi-tasking across multiple screens and papers can lead to cognitive overload.

• Emotional Labor – Managing student emotions, responding to behavioral challenges, and maintaining high energy levels all day can be draining.

• Unpredictability – Changes in the schedule, surprise observations, last-minute emails, and unexpected disruptions make it difficult to find a sense of stability.

Some schools, unfortunately, add to this burden by placing unreasonable expectations on teachers’ time and emotional capacity. At my last school, we were asked to schedule home visits for each of our students in our free time—an expectation that added another layer of emotional and logistical strain to an already demanding job. Additionally, twice a year, teachers were required to conduct back-to-back 10-minute parent-teacher conferences from 8 AM to 4 PM, with only a 45-minute lunch break. While the intention was to foster strong school-home connections, the reality was that teachers were left physically and mentally exhausted, with little consideration for how this intensity impacted their ability to sustain high-quality instruction.

Just as students have different sensory thresholds, teachers also experience and process stimulation in unique ways. Neurodivergent educators, in particular, may be more susceptible to sensory overload, requiring strategies to maintain focus and calm.

Managing Overstimulation and Triggers

Acknowledging that overstimulation is a normal part of the job is the first step. The next is developing proactive strategies to manage it:

1. Control What You Can

While you can’t eliminate every source of stress, small changes can help reduce triggers. Consider using soft lighting, minimizing classroom clutter, or incorporating sound-absorbing elements like rugs or fabric bulletin boards to lessen noise impact.

2. Build Sensory Breaks into Your Day

Just as students benefit from brain breaks, teachers need moments to reset. Step into the hallway for a minute of quiet, take a deep breath between classes, or keep a grounding object (such as a stress ball or textured item) at your desk.

3. Use Noise Management Tools

Noise-canceling headphones during planning periods, calming background music, or setting clear volume expectations with students can make a difference. Some teachers use visual noise meters or nonverbal cues to help manage the classroom volume without needing to raise their own voice.

4. Set Boundaries with Emotional Labor

You care deeply about your students, but you can’t pour from an empty cup. Create healthy boundaries—schedule specific times to check emails, limit after-hours grading, and allow yourself to disengage from work in the evenings. If your school has unrealistic expectations, advocate for change. If leadership is unsupportive, consider your long-term well-being when deciding whether to stay.

5. Find Your Reset Rituals

Identify small, reliable rituals that help you reset. This could be a cup of tea, deep breathing exercises, a short walk after school, or listening to a favorite podcast on the drive home.

6. Normalize Conversations About Teacher Well-Being

Just as we advocate for student mental health, we need to normalize discussions about teacher overstimulation and burnout. Connecting with colleagues, seeking administrative support, or even just venting to a trusted friend can be powerful.

The Ripple Effect of Self-Care

When teachers take steps to regulate their own sensory input and emotional well-being, students benefit, too. A calm, centered teacher fosters a more positive classroom environment where students feel safe and supported. By modeling self-regulation strategies, we teach students that their own sensory needs and emotions are valid, too.

Teaching is demanding, but it doesn’t have to be all-consuming. By recognizing and addressing overstimulation, we create not just better classrooms, but better, healthier lives—for both ourselves and the students we serve.

How do you handle overstimulation in the classroom? Let’s start the conversation.