The Sensory Overload of Being a Special Ed Teacher (And How I Decompress After a Loud Day)
Teaching special education, and honestly, teaching in general, is a job like no other. But let’s be real for a second: it can be immensely overstimulating. By the time the final bell rings, our nervous systems are often fried, and we're operating on complete sensory overload.
I know I’m not alone in coming home feeling dysregulated, exhausted, and incapable of doing anything except staring at a wall. When I’m that overwhelmed, my brain shuts down, and I catch myself getting short or snippy with the people I love most, like my boyfriend or my mom. (And yes, I constantly have to remind myself to apologize and repair those moments when they happen!)
Over the summer, I’ve made a conscious effort to build a toolkit of decompression strategies for after school, and to become unafraid of advocating for my own sensory needs.
Here is how I protect my peace, regulate my nervous system, and reset after a loud, demanding day.
1. Protecting My Morning Routine First
It might sound counterintuitive to talk about mornings in a post about post-school decompression, but hear me out: how you start your day dictates how much sensory bandwidth you have left at the end of it.
I worked hard to establish a calm, grounding morning routine, and I was adamant about keeping it intact so that when August rolled around, shifting back to early wake-up calls wouldn't shock my system.
If you’re looking for inspiration to build your own grounding morning habit, here is what mine looks like (depending on whether it's a running day or not):
☕ AM Routine (No Run)
4:30 – 4:50 AM: Alarm goes off. Let the dogs out, start the tea kettle, head to the bathroom, pour morning tea, and pop out my retainers.
5:00 – 5:45 AM: Head to my den. Enjoy my tea while doing a chosen yoga video followed by a Pilates/strength session.
5:45 – 6:15 AM: Make a protein coffee (white chocolate mocha is my current go-to!), shower, and get ready.
6:20 – 6:45 AM: Walk the dogs, make breakfast and my AG1, and pack lunch if I didn't prep it the night before.
7:00 AM: Out the door for work!
🏃♀️ AM Routine (Run Day)
4:30 – 4:50 AM: Alarm, dogs out, tea kettle on, pour tea, retainers out.
5:00 – 5:15 AM: Quick yoga stretch and Pilates warm-up in my den.
5:30 – 6:30 AM: Trail run with the dogs (distance varies depending on how my body feels!).
6:30 – 6:55 AM: Make coffee, AG1, and breakfast/lunch.
7:00 AM: Out the door!
***Note: Please don't look at these times and feel overwhelmed! Some days I move slower, some days I adjust based on what my body needs. The goal isn't perfection; it's giving yourself quiet, intentional space before the classroom noise begins.
2. Reframing My Mindset with Meditation
When you're overwhelmed daily, it’s easy for your mindset to slide into negativity or feeling like a victim to the job's demands. I noticed this happening to me over the last couple of years, and I decided to take active steps to change it.
I started incorporating daily guided meditations and positive affirmations (I love the ones in the Fabletics Fit app alongside their movement routines). Taking just 5 to 10 minutes to quiet my brain and repeat grounding statements has made a massive difference in how I bounce back from stressful days. And even my mindset and view on my day and life I have felt has changed.
3. My Go-To After-School Decompression Toolkit
When the workday ends and sensory overload sets in, I need low-stimulation activities that gently bring my nervous system back to baseline. Here are a few ways I decompress:
Binge-Watching a Comfort Show: When my brain is completely spent from making hundreds of micro-decisions all day, I don't want plot twists or high suspense. Rewatching a familiar, funny, or cozy show lets my mind completely turn off and rest.
Reading a Good Book: Escaping into a totally different world through a great story helps shift my focus entirely away from IEPs, behaviors, and classroom logistics.
Sipping Warm Tea: The simple, sensory ritual of holding a warm mug, smelling herbal tea, and taking slow sips acts like a physical cue for my body to drop its shoulders and relax.
Taking a Hot Bath: Water therapy is real! A warm bath with Epsom salts helps release the physical tension I carry in my neck and shoulders after a high-stress day.
Heading Out for a Hike or Walk: Nature is the ultimate sensory reset. Swapping fluorescent lights and classroom chatter for quiet trails, fresh air, and green trees immediately regulates my nervous system.
Going to the Movie Theater: There is something so therapeutic about stepping into a dark, cool theater, turning my phone off, and being completely immersed in an experience where nobody needs anything from me for two hours.
Snuggling My Dogs: Animals offer unconditional comfort. Just sitting quietly on the rug and petting my dogs lowers my heart rate faster than almost anything else.
Connecting with Friends (Without Talking Shop!): Sometimes decompression means getting out of my own head. Spending low-key time with close friends, where we just laugh and talk about life outside of education,reminds me of who I am beyond my job title.
4. Creating a Safe Physical Space & Evening Routine
I recently moved into my boyfriend's home and set up my own dedicated "den." Having a quiet, low-sensory space that is entirely mine has been a game-changer. It’s a room designed purely for me to feel safe, reset, relax, and work uninterrupted.
Creating this physical sanctuary has also highlighted my need for a better evening routine. I've struggled with waking up tired, largely because I wasn't letting my body properly wind down before sleep. Just like we create transition periods for our students between high-energy activities and quiet work, we have to create transition periods for ourselves before bed!
Final Thoughts: Fill Your Bucket First
If you work in education, I urge you to find strategies that genuinely protect your peace. If you don’t show up for yourself, take care of your body, and refill your emotional bucket, you will have nothing left to pour into your students.
I am definitely a work in progress, and I don't get this right every day. But prioritizing my recovery after loud, hard days has made me a better teacher, partner, and person.
Now over to you: How do you decompress after an overstimulating day in the classroom? What strategies keep you grounded? Share your favorites in the comments below!
