Ask any teacher in an ABE/ESOL setting how she's doing, and chances are she'll reply, "busy" or "stressed." Our jobs are stressful. We work in a system that is chronically under-funded and with adult learners who are facing poverty, violence and the consequences of incomplete or interrupted education.

Many of us decided to be educators because we had a passion for teaching, for helping, or because of ideals in which we believe. But it's no secret that the demands of working in this system can be a challenge. Even taking the time to relax might bring on feelings of guilt, as we confront the fact that the time and solitude necessary for meditation - or even just a long, soothing bath, can be luxuries our students can not afford - and don't they need these things more than we do?

But in order to keep doing our work - and to do it well, we have to learn to manage our stress and to keep our minds focused on our ideals - and not be distracted by the frustrations inherent in our work. Studies show that stress can result in a wide variety of physical and emotional problems, including trouble sleeping, irritability, and having a hard time concentrating, among other effects. If we don't manage our stress we are also likely to experience burn-out.

Unfortunately, some of the most commonly recommended antidotes for stress, from taking a vacation to taking up meditation, can seem like just one more thing to do. In short, they can seem stressful.

In addition to teaching creative writing in ESOL and ABE settings, I am also the author of the book Mindful Moments for Stressful Days (Storey Books, 2002). Since writing the book, I have led workshops for adult learners and staff in ABE/ESOL settings. I have found that there are plenty of highly effective stress-busters that only take a moment, that don't require expensive classes or equipment, and that anyone, of any educational or financial background, can employ. In fact, one of the best ways to relax is to drop in to the present moment. Take a few deep breaths and check in with all of your senses. Let yourself be truly present. This is a technique you can use in the grocery store, during a rush hour commute, while you're on the phone or even teaching a class.

Here are some more simple ways you can reduce stress in your life and enter the fullness of the present moment:

• Exhale: Research has shown yoga to reduce chemicals that cause anxiety and to heighten relaxation. Vital to any yoga practice is conscious breathing. Whether or not you take yoga classes, you can attain some of the benefits by learning the basics of yoga breathing. Practice by making your exhalation slightly longer than your inhalation. Try this any time you feel stress, or just to center your mind and body.
• Take ten: Count slowly from one to ten. Breathe in and out and think one, breathe in and out and think two, etc. Don't let any other thought enter your mind. Don't look ahead to three when you are still on two. When you get to ten, start over from one.
• Access the arts: Expressing your feelings through drawing, writing, painting, dance or photography is a good way to de-stress. Detailed writing including descriptions of sights, sounds and feelings has been shown to help combat depression.
• Get moving: Physical exercise can also alleviate depression and anxiety and may even help nerve cells in the brain grow, make better connections and suffer less damage with aging. You don't have to commit to a strenuous regime to get the benefits of exercise. Take a brisk walk, play catch with your dog or go out dancing.
• Have a good cry: Aristotle sensed the benefits of a cathartic cry when he said that crying at a drama cleanses the mind. Modern research backs this claim. Studies show crying relieves tension and may reduce blood pressure and flush harmful chemicals produced by stress. Don't keep your feelings inside. Let your emotions out by talking to someone you trust. You might even rent a sad movie to give yourself an excuse to cry.
• Create an oasis: Take time off from planning, plotting, progressing - and just be. Find a way to put your urge to achieve, gain and get on pause for an hour, afternoon or day. You might set aside an afternoon each week when you turn off the telephone, the television or the computer.
• Take a bliss break: Walk through a greenhouse, read a favorite poem, float on your back in the community swimming pool, make a snow angel like you did as a child, listen to music, paint pictures, sit beside a babbling brook and listen to what it has to say.. do anything that makes you feel awake and alive.

Tzivia Gover is the author of Mindful Moments for Stressful Days: Simple Ways to Find Meaning and Joy in Daily Life (Storey Books). She leads Mindful Moments workshops for community groups, educators, students and professionals. She teaches poetry and creative writing to adult new readers and ESOL students. She can be reached at: www.tziviagover.com