Why Email Notifications Trigger Anxiety for Teachers in the Run-Up to Christmas
As the Christmas break gets closer, many teachers notice their anxiety rising rather than easing. Your body is counting down the days, but your mind is still on high alert. Even a simple notification can make your stomach drop. Many teachers describe that familiar rush — a mix of dread, tension, and “I just can’t deal with one more thing.”
This spike of teacher email anxiety isn’t about the message itself. It’s about the months of pressure leading up to it.
If you’re feeling this way in the final weeks of term, you’re far from alone. I support many teachers navigating this exact pressure — you can read more about how therapy can help here.
Why your body reacts before you’ve even opened the message
Anxiety is closely connected to perceived danger. Our brains are wired to look for predictability — it’s how we feel safe.
So when a notification appears and you don’t know what’s waiting behind it, your body responds before you consciously do. You might not even realise you’ve held your breath. You might feel your jaw tighten or your heart pick up.
In the run-up to Christmas, teachers often say their minds jump straight into worst-case scenarios. This is where anxiety about school emails really spikes — not because the email is bad, but because your nervous system is tired, overloaded, and bracing for the next thing.
There’s nothing wrong with you. Your body is trying to protect you.
The faulty smoke alarm: why everything feels louder right now
A metaphor I use often in therapy is the faulty smoke alarm.
Your internal alarm system has been going off all term — lesson after lesson, decision after decision, fire-fighting, checking in, following up, adjusting plans, and managing behaviour. By December, the alarm doesn’t need much to start ringing again.
This is why a notification can feel like a threat.
Even though the break is close, your system hasn’t caught up. Teachers frequently describe feeling overstimulated, jumpy, or unable to “turn off,” especially in these final weeks. That sense of being constantly “on” isn’t a character flaw — it’s the result of prolonged strain.
This is the time of year when many teachers say, “I can’t switch off teaching,” no matter how much they want to.“ If you’re curious about how long-term stress affects your body, you might find this blog helpful: how chronic pressure in teaching shows up in your body.
“I feel like I’m never off”: what teachers often share in therapy
Whether someone is newly qualified or has been teaching for years, December tends to bring the same themes:
“I can’t relax because there’s always something else.”
“My inbox stresses me out more than anything else.”
“I’m counting down, but I’m running on fumes.”
There is a specific kind of teacher exhaustion before holidays — it’s physical, emotional, and nervous-system deep. The closer the break gets, the harder it can be to cope with extra meetings, last-minute tasks, seasonal events, and the general intensity of the term ending.
If email notifications make your whole body brace, your system isn’t being dramatic — it’s overwhelmed.
Small moments that can help right now
You don’t need a full self-care plan or hours of spare time.
Tiny adjustments can help your nervous system feel less on edge.
1. A slow breath before opening anything
Not to “fix” your anxiety, just to soften the jump.
2. A quick body check-in
What tightened?
What sped up?
What clenched without your consent?
Noticing gives the reaction somewhere to go.
3. Reminding yourself: “The alarm is loud, but it doesn’t mean there’s a fire.”
Your faulty-smoke-alarm metaphor fits perfectly here.
Your brain is trying to protect you, not punish you.
4. Reducing exposure where possible
This might mean silent notifications until after work, or scheduled inbox times so you’re not being startled every 10 minutes. These aren’t avoidance strategies — they’re boundaries that help you cope with December’s intensity.
A gentle word as you move toward the break
If you’re struggling to keep up, or you’re noticing your anxiety spike more than usual, it doesn’t mean you’re not coping “well enough.” It means you’ve been carrying too much, for too long, with not enough space to recover.
Your nervous system won’t magically reset the minute term ends. It will take time — and that’s okay.
The way you’re feeling makes sense.
If you’d like support
If this resonates and you’d like a space to understand your stress response, explore burnout, or learn how to support your nervous system, you’re welcome to get in touch.
You can reach out or read more about therapy for teachers here
You don’t have to navigate this season alone.