Self-Care for Teachers: Avoiding Burnout and Staying Motivated

Prioritising Your Mental Health While Balancing High Expectations

This is the ninth post in the ‘Insights from Teaching’ Series.

I’m no self-care expert—far from it. Like many teachers, I’ve struggled with work-life balance. During my teaching career, I was juggling full-time work and full-time study, and to be honest, it was exhausting. Finding time for self-care often felt impossible.

This post isn’t coming from someone who has it all figured out. Instead, these are just the lessons I learned along the way—insights from my own experiences and the wisdom shared by others. Teaching is a demanding profession, and burnout is real. But hopefully by making self-care a priority, we can protect our well-being, stay motivated, and continue to give our best to our students without losing ourselves in the process.

Key Concepts of Teacher Self-Care

1. Recognising Burnout:
   • Burnout can manifest as physical and emotional exhaustion, cynicism, and a sense of ineffectiveness. Recognising these symptoms early is crucial for taking proactive steps to address them.
   • Common causes include excessive workload, lack of support, and high-stress environments. Understanding the root causes can help in developing effective self-care strategies.
2. Prioritising Mental Health:
   • Mindfulness and Relaxation: Incorporate mindfulness practices such as meditation, deep breathing, and yoga into your daily routine to reduce stress and improve mental clarity.
   • Setting Boundaries: Establish clear boundaries between work and personal life. This can include setting specific times for work-related tasks and ensuring you have time for relaxation and hobbies.
3. Staying Motivated:
   • Take time to celebrate your achievements, both big and small. Recognising your successes can boost your morale and motivation.
   • Surround yourself with positive people! This one is so underrated. If you’re in a office full of complainers and negativity, it will rub off on you.
   • Engage in professional development opportunities to stay inspired and motivated. This can include attending workshops, joining professional networks, and pursuing further education.

Practical Self-Care Strategies for Teachers

1. Physical Self-Care:
   • Exercise: Regular physical activity can reduce stress and improve overall well-being. Find an exercise routine that you enjoy, whether it’s walking, running, or joining a fitness class.
   • Healthy Eating: Maintain a balanced diet to fuel your body and mind. Plan your meals and snacks to ensure you are getting the nutrients you need.
   • This may seem too obvious but make time for toilet breaks!
   • Practise mindfulness techniques such as meditation and deep breathing.
2. Emotional Self-Care:
   • Make time for the people you love and for those who love you. I know too many teachers who put social outings or catch ups on hold till the school holidays.
   • Do things you love. Make time for your hobbies. Don’t let work be your everything.
   • Build a support network of colleagues, friends, and family who understand the challenges of teaching. Share your experiences and seek advice and encouragement.
   • Consider seeking professional support if you are struggling with stress or burnout. Counselling and therapy can provide valuable tools and strategies for managing your mental health. I used my school EAP service after some traumatic incidents and found it really helpful.
3. Professional Self-Care:
   • Time Management: Develop effective time management skills to balance your workload. Use tools such as planners, to-do lists, and digital apps to stay organised.
   • Delegation: Don’t be afraid to delegate tasks when possible. Whether it’s involving students in classroom responsibilities or seeking help from colleagues, delegation can lighten your load.
   • Don’t be afraid to ask for help!
   • Build on relationships at work and help one another. See when others are in need and offer help when you can.

Final Thoughts: Teacher Self-Care

Self-care is essential for teachers to avoid burnout and stay motivated. By recognising the signs of burnout, prioritising mental health, and implementing practical self-care strategies, teachers can maintain their well-being and continue to inspire and educate their students.

I’d love to hear your thoughts on self-care for teachers. Share your experiences in the comments below, and let’s continue this important conversation.