Updated 5/7/25
Being a teacher has never been easy, but for the past few years, it’s been exceptionally hard.
Every day, we see articles discussing how teachers are leaving their jobs in record numbers. And while we understand why this is happening, it saddens us because students need dedicated and compassionate teachers.
Like you.
Given this, we want to take a moment to say that we see you. We hear you. We understand that the past two years have probably been the most challenging of your career.
We know that there is no magic button we can push to immediately make your job easier and that larger systemic changes are needed, but in the spirit of gratitude and solidarity, we want to share some simple self-care tips for teachers.
Following these tips won’t erase all the stresses of your job, but they might make each day feel a little more doable.
Many of us talk a big game about taking time for ourselves, but aren’t as great with the follow-through. And with all the prepping, grading, and nurturing that your career entails, it’s true that “me time” is limited.
But it’s imperative to set aside time to do the things that energize you, be it jogging, yoga, journaling, gardening, reading, or spending time with your friends, family, or pets. Countless studies show that decompressing activities make us happier and more productive, which will help us be better teachers. So guard this time, and don’t let anything interfere with it.
If your district hasn’t already, you could ask them to look into time-saving teaching solutions, such as MATHia or Fast ForWord, that automate grading and streamline lesson planning. Using tools like these allows teachers to spend less time on administrative tasks and more time on the more emotionally rewarding aspects of teaching and on hobbies.
Mindfulness work is one of those things that teachers either love or love to hate. But the research doesn't lie; mindfulness-based practices like meditation, yoga, or breathwork reap actual rewards. Teachers who practice mindfulness—even minimally—have reduced stress, better emotional regulation, enhanced well-being, and increased classroom effectiveness.
If you're still unsure about mindfulness, try a short exercise, like "Three Breaths,"to help acquaint yourself with the practice. Where mindfulness is concerned, something—a breath exercise, a journal prompt, a 5-minute meditation—is far better than nothing.
You know that your colleagues are as stressed as you are, which means that you might be reluctant to ask them for help. But given the fact that good relationships at work significantly impact worker happiness, you should resist the urge to do your work in a bubble. After all, teachers are a naturally helpful bunch, and your colleagues, particularly those who’ve been teaching for a while, probably have oodles of lesson plans, classroom activities, teaching strategies, and pep talks to share with you.
Ideally, administrators should set aside time for teachers to connect with each other in learning communities. Colleagues can use this time to share triumphs and difficulties, troubleshoot, offer support, and plan curriculum together. There’s nothing quite like collaborating with people who are in the same boat.
While you’re relating to your colleagues, practice expressing gratitude towards them in the form of a short handwritten note. Showing gratitude, particularly in written form, is a simple thing you can do to boost your sense of well-being. And your colleague will appreciate it too!
Of course, you want to be there for your students, but it’s okay to make it known that you have a life outside of school. Be transparent with your students about what they can expect from you, particularly when it comes to when you’ll be available to meet with them. It’s fine to say no to early morning or late afternoon meetings. It’s also reasonable (and healthy!) to take breaks during the school day.
When it comes to requests from colleagues and administrators, say no when you need to. If you just don’t have time for another task force or committee, say so. Colleagues will respect you for establishing healthy boundaries and will be more encouraged to do the same for themselves.
It gets repeated so often that it’s almost a cliché, but getting adequate sleep is one of the best things you can do for your mental and physical health. Sleep deprivation can lead to cardiovascular disease, diabetes, immunodeficiency, and hormonal abnormalities. Plus, it generally makes you more irritable with your students and colleagues, who need you to be well-rested, particularly during such a tense time.
Being a teacher is synonymous with early mornings, and not much can be done to change that, which means that you need to protect your bedtime. Establish a nightly ritual that helps you wind down, and generally practice good sleep hygiene, including turning off all screens at least an hour before sleep.
While on the topic of clichés, let’s talk about the teacher who spends all their afternoons, evenings, and weekends lesson planning and grading. Don’t be that teacher! Rather, set aside an hour or two during the school day to prep and grade, and then refuse to do it at home. Knowing that you’re done for the day when you walk through your door will do wonders for your state of mind and let you rest and recharge.
If you’re feeling that there’s no way to instate a no-work-from-home policy and still stay on top of everything, consider some curricular changes. You can have students direct their own learning, perform more self-assessments, and give each other feedback. Project-based collaborative learning is also a good option. You can also utilize resource libraries such as iCulture from Carnegie Learning’s world language solutions or ELA anthologies such as Mirrors & Windows to save you time collecting and evaluating resources.
While teaching has always been an intense profession, the number of teachers who reported feeling stressed rose to a whopping 84% during the pandemic. Both stress and anxiety compound pre-existing mental health struggles and lead to new disorders in people who’ve never had mental health challenges before.
Luckily, the stigma around therapy is growing weaker every year, and the more we can talk about mental health struggles, including our own, the more normalized seeking help will become. In the meantime, if therapy seems like a good option for you, consider seeking it or increasing it. Therapy can equip you with an understanding of your triggers and teach coping strategies to use both in and outside the classroom.
Let's face it: teaching is much harder today than it was five years ago, and ongoing issues will take time to address. While there are no quick fixes, prioritizing self-care can go a long way toward combating burnout and enhancing one's impact.
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