How to Manage Teacher Burnout
Teaching is often described as one of the most rewarding careers, but it’s also one of the most demanding (our founders know firsthand!). From long hours and constant lesson planning to addressing students’ varied needs and administrative expectations, the pressures of teaching can feel overwhelming.
Unsurprisingly, teacher burnout is on the rise. Burnout isn’t just about feeling tired; it’s a state of emotional, physical, and mental exhaustion. Over time, it can erode enthusiasm and lead to feelings of detachment. To combat burnout, it’s essential to have an arsenal of strategies geared towards recharging those mental batteries. Taking care of yourself and sustaining your passion for teaching is the best thing you can do to help your students. Here are our tips for teachers on managing burnout.
1. Recognise the Signs
Burnout doesn’t develop overnight. Being able to spot these early signs allows you to take proactive steps to manage stress and preserve wellbeing so you prevent the feelings of exhaustion from snowballing. Symptoms may include:
Feeling emotionally drained and depleted.
Feeling physically tired, even after restful sleep.
Becoming detached or less empathetic toward students/colleagues (depersonalisation)
Reduced performance and productivity in daily tasks.
Struggling to focus or plan.
2. Prioritise Self-Care
While it might sound simple, self-care is essential. A solid self-care routine can help restore energy, clear the mind, and prevent physical burnout. Self-care encompasses anything that plays an active role in boosting your well-being and happiness, from a hobby to mindfulness activities or socialising. Whether you find inner peace when exercising, meditating, or spending time with family and friends, make sure you take some time to fill up your cup.
2. Nutrition & Sleep
Nutrition plays an important role in managing your energy levels. Eating a balanced diet rich in whole foods keeps energy levels stable throughout the day, while avoiding excessive caffeine and sugar can help reduce energy crashes (don’t worry, we don’t expect you to give up the lattes or Coke Zero altogether!). And don’t forget to stay hydrated!
Similarly, teaching demands high levels of concentration, so prioritising quality sleep improves mood, focus, and patience. Three tips for better sleep are:
Avoid blue light before bed
Stick to a routine of going to sleep and waking up at the same time each night/morning
Create screen-free rituals before bed that help you relax, such as skincare, breathwork, or reading
3. Take Breaks
Teaching can often blur the lines between personal and professional time. Whether it’s answering emails, marking homework, or planning lessons, we know from our experience as educators that most teachers end up taking work home — sometimes, it’s just unavoidable. But taking regular breaks is essential to managing burnout, which enhances productivity in the long run. Research shows that short breaks help reset attention, while focus and performance can actually decline over time if uninterrupted. A popular productivity method involves working for 25 minutes followed by a 5-minute break (with longer breaks after several cycles if you need).
4. Set Boundaries
Creating clear boundaries between work and personal life is extremely important to help you recharge. Consider having specific “office hours” for email and communication with parents or students. This can even be enforced with an automated message for after hours emails, letting recipients know when you’ll be available to respond.
Of course, there will be times when flexibility is needed, such as during exam periods, the start of a new term, or close to an assignment due date. During these peak times, consider extending office hours temporarily or scheduling designated check-in times to keep communication efficient and manageable without overwhelming yourself.
Remember, it’s ok to say no. Teachers often go above and beyond, your school should always be supportive of your mental health above all else.
5. Practice Mindfulness and Stress Management Techniques
Mindfulness and stress management techniques can help teachers handle challenging situations with calm and clarity. Some effective practices include:
Mindful breathing: Taking deep, slow breaths when feeling overwhelmed helps reset the nervous system and regain focus. This is an easy activity to implement during a work day, as all it requires a few quiet moments (although some days, even that feels impossible! We feel you.)
Gratitude journaling: Reflecting on positive aspects of each day can help shift focus away from stress and toward what’s going well. Don’t forget to celebrate your wins, no matter how small.
Stretching and Movement: Movement helps release tension and invigorates the body. It can be as simple as standing up and doing a few stretches, or taking a short walk between classes, but moving your body is a great stress reliever (and a good way to clear/reset the mind).
6. Professional Development
Professional development can also be a great way to find inspiration during burnout. Training sessions, workshops, and conferences offer fresh perspectives and new ideas, as well as create spaces where you can connect with like-minded peers. Engaging with others in your field can reignite your passion, while learning new strategies can make your work feel more manageable, reducing the stress that often leads to burnout.
Attending these events can also provide a sense of accomplishment and growth, helping to combat the feeling of being "stuck" in routine. Sometimes, stepping outside of your day-to-day environment is all you need to return to work with renewed energy.
7. Seek Professional Help When Needed
Sometimes, self-care and mindfulness aren’t enough to manage the mental load. Seeking help from a mental health professional, such as a counsellor or therapist, can provide valuable coping strategies and tools. Talking to a professional can be especially helpful for teachers facing severe burnout symptoms like anxiety or depression. Many schools offer Employee Assistance Programs (EAPs), which can be a starting point for finding mental health resources.
8. Be Kind to Yourself
Remember, teaching is one of the hardest but most important jobs in the world! It’s natural to feel the weight of those expectations, but it’s also important to give yourself credit for the amazing work you do every day.
When the pressure builds, it’s okay to step back and remind yourself that you’re only human. Like your students, you’re learning and growing too. Embrace progress over perfection, and let yourself celebrate the little victories along the way.
Compassion toward yourself doesn’t just lighten your load, but it helps you be the best teacher you can be, for yourself and your students. You’re a superstar!