Moving to a new country and starting a teaching job in the UK can be a big challenge. As September turns into October, you’ve had a month to settle in, but by now you may be feeling the strain of adapting to a new school system, curriculum, and culture. It’s perfectly normal to feel overwhelmed at this stage, but managing stress early on is key to maintaining your well-being.

At Hourglass, we’re here for our candidates throughout and whole process, and after. Here are some practical tips we’ve gathered from speaking to hundreds of brilliant teachers to help you navigate this transition smoothly.

1. Create a Personalised Timetable

The fast pace of September when schools are back after a long summer break can feel a bit overwhelming, especially when you’re still adjusting. Creating a timetable is a great way to manage your time effectively and reduce unnecessary stress. This isn’t just about scheduling lessons but also building in time for planning, marking, and personal downtime.

Make sure your timetable includes breaks and moments to breathe throughout the day, so you avoid overloading yourself. At Hourglass, we like to place an important emphasis on ensuring you have time for yourself too. Whether this is exploring your new area on the weekend or setting time to call family and friends either side of work hours. It’s important to make time for yourself!

2. Set Clear Boundaries Early

As a new teacher, there’s often a temptation to take on more than you can manage. Saying yes to extra tasks, after-school clubs, or additional responsibilities might seem like a good way to make a positive impression, but setting boundaries from the start is crucial. Politely decline additional work if your schedule is already full and make a point of trying to leave school at a reasonable time each day.

It’s easy to fall into the trap of staying late to get everything done, but prioritising your health and work-life balance will ultimately make you more effective and a better teacher in the long run.

3. Build a Support Network

Being new to the UK can feel a bit lonely at times, especially if you’ve left behind close friends and family. Building a support network within your school is essential. Seek out other teachers who may have gone through similar experiences and connect with them. Many schools have mentoring programmes, so take advantage of these to help guide you through those initial months.

Forming friendships with colleagues can also help you feel more at home, and sometimes a chat in the staff room about non-work topics is all it takes to relieve some stress. You may also want to reach out outside of your school to see which communities you can join, whether that’s joining a run club, a church or a book club!

4. Immerse Yourself in UK Life

One of the unique challenges of moving to the UK is adapting to cultural differences—both in the classroom and beyond. Taking the time to explore your new surroundings can help you feel more settled. Whether it’s visiting local landmarks, joining a community group, or simply embracing the local culture, this can provide a sense of belonging. It’s easy to get caught up in the school routine, but stepping outside of that and experiencing what the UK has to offer can be refreshing for the mind.

5. Prioritise Physical and Mental Well-being

After a long day at school, it’s tempting to go straight home and collapse on the sofa. However, making time for regular physical activity can do wonders for managing stress. Whether it’s going for a walk, attending a fitness class, or simply stretching at home, exercise releases endorphins that help improve your mood. Fresh air and movement can also provide perspective and clear your mind after a busy day.

Equally important is your mental well-being. Consider mindfulness practices such as journaling, meditation, or even practising breathing exercises. These small acts can help to calm your mind and reduce stress levels. Setting aside just 10 minutes a day for these practices can make a noticeable difference in how you feel.

6. Remember Why You Chose Teaching

On particularly tough days, it’s easy to get bogged down in the stress of lesson planning, marking, and meeting expectations. During these moments, remind yourself of the reasons you decided to pursue teaching in the first place. Reflecting on the positive impact you’re making on students’ lives can help rekindle your passion and provide that extra boost of motivation. You chose this career for a reason, and sometimes, reconnecting with your purpose is enough to get through a challenging day.

Stress is a natural part of any new job, especially teaching, but it’s how you manage it that counts. You’ve already made it through the first month—well done! Now’s the time to reflect on what’s working for you and what might need adjusting. By building healthy habits and knowing when to reach out for support, you’ll be in a much stronger position to handle the demands of your role. Remember, you’re not alone in this journey—help is always available, and you’ve got the skills to thrive!

We know that moving to a new country for work is a big decision, and we’re here to help you succeed every step of the way.