Nurturing Teachers' Well-being: Expert-Recommended Self-Care Strategies for Educators
Teaching is a frickin' hard gig, y'all. Those classroom warriors are the glue that holds society together, shaping the minds of our future leaders and thinkers while dealing with daunting stress levels on the daily. But what about their own mental and physical health? That's where self-care comes in, helping teachers to keep their energy up and avoid burnout so they can continue making a difference in students' lives.
With that in mind, let's dive into some handy-dandy self-care tips designed specifically for educators. Whether you're fresh off the boat or a grizzled vet, these bad boys will help you recharge like never before.
11 Self-Care Tips for Teachers
Even if you're swamped, finding a little time to practice self-care is crucial. Here are 11 self-care strategies that'll help you stay on top of your game:
1. Chill out your classroom digs
Stress management is more effective when your surroundings are calming. Make your classroom feel like a sanctuary for both you and your students by:
- Going easy on the fluorescent lights and opting for soft lighting
- Plugging in some peaceful tunes
- Adding plants and squishy pillows around the room
2. Set your boundaries, honeys
Respecting your peace is a crucial part of any high-stress job, and teaching is no exception. To maintain a balance between work life and personal life:
- Communicate your working hours and stick to them
- Make it clear when you're available and when you're not
- Limit work that goes home by utilizing planning periods to handle grading and lesson planning
- Turn off those damn email notifications outside of school hours – give your mind a break
3. Seek therapy, bud
Teaching can take a toll on your mental health, but talking to a therapist can help you build resilience. Here's what you can do:
- Schedule regular visits with a therapist you vibe with
- Practice stress management techniques you learn during sessions
- Integrate what you've learned into your everyday life between sessions
4. Deep breathe, bruh
Taking just a few minutes to deep-breath can reduce anxiety, sharpen focus, and clear your head. Use your breaks between classes or prep periods to:
- Take deep, slow, measured breaths
- Focus on something while inhaling and exhaling, like your breath or a picture on the wall
- Politely remind yourself to refocus when your mind wanders – but keep chillin' and breathing
5. Pour your heart out in a journal
Writing about your thoughts and experiences can help you process and learn from them. Give your journal a regular workout:
- Get started every day
- Scream into a digital void, scribble in a notebook, or talk to yourself using voice notes – whatever feels good
- Use your journal as a guidance tool in therapy sessions
- Celebrate victories – even small ones – because they'll inspire you when shit gets real
6. Hang with educator pals
Finding a network of teaching peeps who truly get what you're going through can make a world of difference. Here's how to network with fellow educators:
- Organize regular meetups outside of school hours
- Seek out peeps who genuinely understand the trials and tribulations of teaching
- Share resources, ideas, and support during faculty meetings and as much as possible throughout the day
7. Get movin'!
Staying active can be a challenge in a classroom, but physical activity can boost energy and reduce stress. Try these ideas:
- Squeeze in a quick workout during your prep period or after school if you can't fit it in beforehand
- Do short bursts of exercise during breaks, like stretching or going for a walk during lunch
- Get your wiggles out with students before class, even for just a minute or two – it can help you both stay focused
8. Eat healthy junk
Keeping your body fueled with good stuff helps you conquer long days. Pack yourself some nourishing snacks for school:
- Choose healthy options to avoid midday crashes and keep you energized
- Preparation and organization is your bestie here, so plan ahead and pack some deliciousness
9. Learn new school things
Continuing education might feel like an obligation, but it doesn't always have to be awful. Choose professional development opportunities that inspire you:
- Work with mentors who share your passion
- Take summer seminars on topics you're interested in
- Lobby your school for permission to attend a weekend intensive seminar or lecture and bring a friend
10. Wake up right
How your mornings go sets the tone for your day. Establish a peaceful morning routine to start your day off right:
- Enjoy a peaceful cup of coffee first thing in the morning
- Practice yoga or meditation
- Read something inspiring
- Take time to journal
11. Unplug and move on
Disconnecting after school is essential for recharging. Establish boundaries for when your workday is over and stick to 'em:
- Turn off work devices and resist the urge to check email
- Engage in activities that bring you joy outside of teaching
- Meet friends and family for uninterrupted face-to-face fun time
Bonus Tip: Reach out for pro help
Sometimes, you might need to take things a step further and seek professional help. Online therapy can offer a convenient, private, and accessible way for teachers to work through stress, anxiety, and burnout. Remember, asking for help is a sign of strength, not weakness. Don't be afraid to reach out and get the support you need.
Sources:
- Steiner ED, Doan S, Woo A, et al. Restoring Teacher and Principal Well-Being Is an Essential Step for Rebuilding Schools: Findings from the State of the American Teacher and State of the American Principal Surveys. RAND. June 14, 2022. https://www.rand.org/pubs/research_reports/RRA1108-4.html2.Study: Teachers Experienced More Anxiety than Healthcare Workers During the Pandemic. AERA. Accessed September 5, 2024. https://www.aera.net/Newsroom/Study-Teachers-Experienced-More-Anxiety-than-Healthcare-Workers-During-the-Pandemic
- Smyth JM, Johnson JA, Auer BJ, Lehman E, Talamo G, Sciamanna CN. Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General medical patients with Elevated Anxiety Symptoms: a preliminary randomized controlled trial. JMIR Mental Health. 2018;5(4):e11290. doi:10.2196/11290. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305886/
- Mahindru A, Patil P, Agrawal V. Role of Physical Activity on Mental Health and Well-Being: A review. Cureus. Published online January 7, 2023. doi:10.7759/cureus.33475. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9902068/
This content has been crafted by our team of experienced mental health-wellness contributors. They ground their work in scientific research and evidence-based practices to provide up-to-date, valuable, and objective information on mental health-related topics to aid readers in making informed decisions. Articles contain trusted third-party sources that are either directly linked within the text or listed at the bottom for readers' convenience.
- Acknowledging the high levels of stress that teachers encounter daily, it's essential to integrate stress management techniques into their routine, such as optimizing classroom environments to foster mental health and well-being.
- Online therapy can provide a convenient and private avenue for teachers to address their mental health concerns, build resilience, and manage stress more effectively.
- Engaging in science-backed self-care practices, like deep breathing exercises, journaling, and seeking support from fellow educators, can enhance teachers' personal growth and promote a state of well-being.
- Exploring education and self-development opportunities, such as attending workshops or taking courses in areas of interest, can help teachers advance professionally and cope with the demands of the profession.
