Teacher Self-Care: Essential Tips for Preventing Burnout
Teacher Self-Care: You Matter
Hello, fellow teachers! As educators, we're always looking out for our students and trying to balance our work and home life, often leaving little left for ourselves.
It doesn’t work…we’re burning out. I’ve been teaching for twenty-five years...and not too long ago I wasn’t sure I would make... it... another... day.
I found myself exhausted, unhappy, and feeling defeated. This was affecting my teaching, my family, and my wellness.
These last few years, I’ve nerded out on habit formation and self-care practices.
I took a deep dive into everything wellness, from mindfulness and yoga to gratitude and exercise. As a mom and teacher time is not something I have a lot of, so I had to find healthy, effective, and sustainable habits that would fit into my busy teacher lifestyle.
Over time, with a lot of trial and error, I found the right self-care recipe for me, and I want to share what I’ve learned in hopes that it can help you.
Let's talk about some easy and effective self-care tips that can make a world of difference in our lives.
Grab a cup of coffee ☕ (or tea, if that's your jam), and let's dive in!
Importance of Teacher Self-Care
Teacher self-care is crucial to maintaining our well-being and preventing burnout.
By incorporating simple self-care practices into our daily routines, we can boost our mood, energy levels, and overall happiness.
Easy and Effective Self-Care Tips for Teachers
Hydrate Like a Boss 🥤
Did you know that staying hydrated can boost your mood and energy levels?
Everyone talks about drinking water, I know… but it’s actually important.
If we can drink three cups (or more) of coffee during the school day, we can try to replace one of those cups with water. Not all of them, let’s not go crazy. So drink up…plus, it gives you a legit reason to take those much-needed bathroom breaks.
Tip: Keep a reusable water bottle on your desk and set reminders to drink throughout the day. Make it a fun game – every time a student asks to go to the bathroom, take a sip yourself! Actually, don’t do that because you’ll float away (that is if your students use the restroom as much as mine). 🤣 After all, our bathroom breaks are limited.
Move It, Move It 🏃♀️
Exercise isn't just for fitness enthusiasts. A quick workout can help reduce stress and improve your overall mood.
No need for a gym membership – a brisk walk around the school or a mini dance party in your classroom works wonders.
I’m not an exercise machine. Kudos to those of you who work out regularly. I’m just trying to stand, walk, and stretch enough so my watch completes those fitness rings.
Tip: Incorporate movement into your day. Try walking lunches or preps, or chair yoga between classes. Your students will love joining in, too!
Breathe In, Breathe Out 🍃
Breathwork is a powerful tool for managing stress.
Taking a few deep breaths can help you stay calm and focused, even during those chaotic moments.
This has been my golden ticket. A few minutes of breathwork in the morning, between periods, or during lunch will have a profound impact on your overall wellness.
Tip: Practice deep breathing exercises. Inhale for four counts, hold for four, and exhale for four. Repeat a few times, and you'll feel the calm come over you.
Stay Connected 📞
Staying connected with family and friends can provide much-needed support. Plan regular social activities and make time to connect with loved ones.
Tip: Call or text someone different every day. Schedule regular coffee dates, walks, or book clubs with those you care about. Strike up a conversation with the customer on the Target line. I spend a lot of time on Target lines... you?
Have a Blast 🎉
Remember to have fun! Laughter is priceless. Spend at least fifteen minutes a day doing something that brings you joy.
Tip: Plan fun activities that you enjoy. Maybe it’s drawing, singing, cooking, reading, jogging, or something else. A funny story or joke can brighten everyone's day.
Soak Up the Sun☀️
Sunlight is a natural mood booster. A few minutes outside can help you feel more energized and happier. Plus, it's a great excuse to escape the confines of your classroom.
Tip: Take your lunch break outside or incorporate outdoor lessons when the weather permits. Park the car a bit farther away and catch a few extra rays on the way into school or a store. Fresh air and sunlight are a winning combo.
Practice Gratitude 💙
Gratitude can shift your mindset and help you focus on the positives. It's a simple but effective way to boost your overall happiness.
Tip: Start a gratitude journal. Each day, write down three things you're thankful for. You'll be surprised by how this small practice can make a big difference. When you reflect on all the people, places, things, and activities you have to be grateful for... it’s a transformational experience.
Affirm Your Awesomeness🥳
Affirmations are a great way to boost your confidence and remind yourself of your worth.
We all need a little pep talk now and then. As teachers, we cheer for our students all the time and we need to do the same for ourselves.
Tip: Write down positive affirmations and place them where you'll see them daily – on your desk, bathroom mirror, or even your planner. Repeat them often and believe in your awesomeness!
Setting Boundaries🚫
Teachers, as a whole, are people pleasers. We are! It’s ok to say no and set boundaries.
Let me repeat that…it’s ok to say no! We do not have to say ‘yes’ to every request.
It’s not balance we need, it’s boundaries. Set boundaries that align with your values.
Tip: For years I read and responded to emails in the evenings at home. (If that works for you, go for it… it didn’t work for me.) I no longer do that. Once I’m home my time belongs to my family. It’s a boundary I’ve put in place to protect my peace.
Habit Help
Don’t try to do all the things, all at once! I know you want to take care of yourself or you wouldn't be reading this right now, but take it one step at a time to set yourself up for success.
Start small! Pick one or two habits to start. Keep the habit small. If you run on coffee only, don’t try to consume 64oz of water on day one. Start with a glass.
Once you’ve established a habit, you can begin stacking on others. Take your time.
We always say that education is a journey...so is self-care.
Be consistent. If you forget or skip a day treat yourself with compassion and try again.
Celebrate all your small wins. High Five! ✋
If you’d like support, download your FREE Summer (or Anytime) Self-Care Workshop for Tired Teachers. If you have twenty minutes, I have eight simple, effective, and sustainable self-care habits for you.
Remember, self-care isn't selfish; it's essential. By taking care of ourselves, we can better care for our students and loved ones. So go ahead, pamper yourself a bit – you've earned it!
I’d love to hear about your self-care journey. Remember, you don’t have to get it perfect, just get started!
You can email me at [email protected]
Be well,
Christine
