10 Things to Do to Prevent Burnout This School Year
Would you like to navigate this school year without the emotional and physical exhaustion that has characterized previous years? Take these active steps to prevent teacher burnout.
What Is Teacher Burnout?
Teaching is more than a 9-5 job. It is a job where you give of yourself every day.
While teaching is a calling and a vital role in our society, it can take a toll.
Teaching can zap you mentally, physically, and emotionally.
Burnout happens when you have nothing left to give. It can happen to classroom teachers and homeschool teachers alike.
How do you know if you have teacher burnout? Check for these signs.
- Less joy
- More anxiety
- A short fuse
- Feeling hollow
- Social withdrawal
- Increased alcohol use
- Exhaustion and fatigue
- Regular stomach aches or nausea
If you experience one or more of these signs, teacher burnout could be the cause.
These physical and mental symptoms are detrimental! Take active steps to avoid teacher burnout this year.
10 Ways to Prevent Teacher Burnout
Teacher burnout is preventable!
The trick is to take these active steps to have a fulfilling year.
Prioritize Physical Activity
Physical activity offers numerous benefits.
It relaxes you, centers you, boosts your mood, and increases your strength and stamina.
If you wait until you “feel like it,” you will never do anything.
Instead, make daily physical activity a fixture of your school day.
The morning is often the best time for physical activity because you are not yet drained from the school day.
However, if you are not a morning person, evening can also work well.
Do a type of activity that appeals to you, whether that is walking, yoga, circuit weights, or dance aerobics. Just get moving!
Go Off the Clock at a Set Time
Teaching and planning can take up all of your time.
You could stay up 24 hours and still not finish your “to-do” pile. This is especially true if you are in your first or second year in a new role.
That is why it is so important to “go off the clock” at a set time every day (like 4 pm). Leave your work at school.
Even homeschool teachers can clock out of the teaching role and focus on being mom. Close the door to the school room or set the books aside.
It’s beneficial to have time for yourself and your family.
Consider Two Devices
Classroom teachers need to be able to step away from work.
When you are off the clock (and outside of your contract hours), you do not need to be accessible to parents, colleagues, or even the administration.
Although there is an investment cost, consider having two devices (two phones and two laptops) for complete separation.
One phone is for work, the other for personal use. One laptop is for work, the other is just for you.
Power down the work devices after you clock out (and certainly on weekends).
Then you can enjoy your personal devices without emails, calls, and to-do lists from work.
Get Plenty of Sleep
Just like exercise, sleep is a linchpin of physical and emotional health.
You need to prioritize your sleep. That means getting at least seven hours of sleep a night.
If you have trouble sleeping, practice sleep hygiene to wind down your body and mind before bed.
Make Plans with Others
Teaching is your job; it should not be your life. This is true if you are a homeschool or classroom teacher.
To that end, make a plan with others at least once a week. Get coffee, go out for after-work appetizers, take a walk together, or have a date night with your partner.
Having a social item on the calendar each week will give you something to look forward to.
One note: Don’t discuss work-related matters. This is your time to be yourself, not a teacher. Keep the “teacher talk” to a minimum.
Let “Good” Be Good Enough
As Theodore Roosevelt stated, “Comparison is the thief of joy.”
This is true with teaching, whether you are a classroom or homeschool teacher.
You do not need to have a Pinterest-worthy classroom or homeschool room.
Keep it simple, fun, and functional with these classroom and homeschool setup ideas.
Prep your bulletin boards for the year. They can be both attractive and simple.
You want your classroom and schoolroom to be organized, but it does not have to be a sensational wonderland like the ones you see online.
When it comes to classroom and homeschool decor, let “good” be good enough.
Have a Morning Routine You Enjoy
If you’re a morning person, cultivate and prioritize a morning routine that you truly enjoy.
Here are some ideas:
Exercise
As mentioned before, do whatever you enjoy.
Savor a Hot Drink
Sip your favorite coffee or tea. Sit in a comfy chair and enjoy a moment of quiet.
Journal
Check out this article on journaling for teachers.
Make Your Shower a Spa
Take a bath or shower and use products you love.
Eat a Great Breakfast
You can prepare your breakfasts for the week ahead if that helps with time.
Try some of these delicious breakfast ideas.
If time is an issue, check out these yummy grab-and-go breakfasts.
Take Personal Days and Sick Days
Most classroom teachers rarely use their personal days or sick days.
There is a reason for this. Preparing for a substitute takes a lot of time. Why bother taking the day at all?
But sometimes you need a break. If you are sick and push through work, it will take you longer to recover.
You will be stuck in a cycle of exhaustion that could last weeks.
Instead, take the sick day. Go to the doctor, get your medication, and get some rest.
Keep two days’ worth of emergency substitute plans in a folder in your desk drawer. They don’t have to be amazing! Use some worksheets from our freebie library.
The same applies to personal days. Get your annual physical, visit your sister when she has her new baby, or just do something for yourself.
Take the day. Be refreshed.
Homeschool teachers, I know what you are thinking. “Who is my substitute?”
As a mom, you’re accustomed to pushing through, but you also need sick days and personal days.
Have some fun worksheets and activity pages for sick days. Keep them printed and at the ready.
Turn on a nature documentary (Disney nature films are the best!) and sleep during the movie.
For personal days, you have two options. Take your kids somewhere fun that you would also enjoy, such as the beach, a nature trail, the movies, or the aquarium.
You can call it a field trip (but we all know it is a personal day).
If you have a friend who also enjoys time to herself, consider watching each other’s kids once a month so you can each have a day to yourself.
Get a Digital Photo Frame and Display the Great Memories
When you are a teacher, it is easy to remember the hard things: the misbehaving child, the difficult parents, and the days when you are tested to your limits.
But the truth is, there are good moments too. Remind yourself of those people and moments. Remind yourself that in this job, you do make a huge difference.
Consider getting a digital photo frame and placing it on your desk if you are a classroom teacher.
Display photos of past students who have made strides in the right direction, fun classroom moments, and pictures of students celebrating milestones.
If you are a homeschool teacher, consider rotating school-related photos. Include photos of the good days, evidence of learning, and your kids’ smiling faces.
When we are feeling down, it is easy to misremember the year and think it has always been this hard.
But the truth is, there are many good days. And you are making a difference in the lives of these kids.
Avoid the Complainers; Seek Out Positive People
You become like the company you keep. Choose your teacher friends wisely.
If you spend time socializing with the people who complain about teaching, you will start to see the glass half empty, too.
Instead, seek out the people who (mostly) like what they do.
A good attitude is catching, too.
Avoiding Teacher Burnout
Teacher burnout is preventable!
Follow these ten active steps to avoid the dreaded teacher burnout this year.
If you commit to following these steps, you can have a positive year!
