Spotting the Signs and Taking Action

Teaching is an incredible profession—it’s meaningful, rewarding, and filled with moments of inspiration. But let’s be honest: it can also be exhausting. Between planning lessons, managing classrooms, and grading piles of assignments, it’s easy to forget about yourself. That’s where self-care comes in. It’s not selfish; it’s essential.

Let’s dive into how to recognize the signs of burnout, practical ways to prevent it, and what to do if you’re already feeling the strain.

How Do You Know If You’re Burned Out?

Burnout can sneak up on you. It doesn’t happen overnight, but if you’re constantly running on empty, the signs will show. Here’s what to watch for:

Emotional Signs

• You feel drained, irritable, or anxious all the time.
• The joy you used to find in teaching has faded.
• Little things—like a noisy classroom or a tight deadline—feel overwhelming.

Physical Signs

• You’re always tired, no matter how much you sleep.
• Headaches, muscle aches, or frequent colds have become your norm.
• You’re finding it harder to stay energized throughout the day.

Behavioural Signs

• Tasks that used to feel easy now feel impossible.
• You avoid colleagues, friends, or family because you’re “too busy” or “too tired.”
• Coping with stress means unhealthy habits, like binge-watching TV, overeating, or skipping meals.

If any of this sound familiar, it’s time to hit pause and focus on you.

How to Prevent Burnout

The best cure is prevention, and self-care is your first line of defence. Here are some practical strategies you can start today:

1. Set Boundaries

Example: Decide on a strict work cutoff time, like 5:00 PM. After that, no checking emails or tweaking lesson plans.

How to Stick With It: Use a calendar app to schedule reminders, or let coworkers know you’re offline after hours. Your time matters, and it’s okay to protect it.

2. Take Small Mindfulness Breaks

Example: Spend 5–10 minutes each day meditating, practicing deep breathing, or just sitting quietly with your thoughts.

How to Start: Use free apps like Insight Timer or Calm to guide you. Even a moment of calm can reset your day.

3. Move Your Body

Example: Take a quick walk during lunch or stretch for 10 minutes after class.

How to Make It a Habit: Pair it with something you already do—like walking while listening to your favourite podcast.

4. Stay Connected

Example: Have lunch with a coworker or join a teacher group where you can vent and share ideas.

Why It Helps: Teaching can feel isolating. Connecting with others reminds you you’re not alone in the struggles.

5. Keep a Gratitude Journal

Example: Before bed, jot down three things that went well today. Maybe it’s a student’s kind words or a lesson that really clicked.

Why It Works: Focusing on the positive shifts your mindset, even on tough days.

6. Do Something You Love

Example: Set aside 30 minutes to read, paint, garden, or do anything that makes you happy.

How to Find Time: Treat it like an appointment. Block it off on your calendar, and stick to it.

What If You’re Already Feeling Burned Out?

If burnout has already set in, don’t panic—you can turn things around. Here’s how:

1. Talk to Someone

Reach out to a counsellor, therapist, or even a trusted friend. Sometimes, just sharing how you feel can lighten the load. You can reach out to Deesha, We are one click away from professional help

2. Delegate When You Can

Identify tasks you don’t have to do yourself. Can a student help with organizing supplies? Can a coworker pitch in? Don’t be afraid to ask.

3. Take a Break

Use a personal day or a weekend to unplug completely. Rest isn’t a luxury; it’s a necessity.

4. Reassess Your Priorities

Look at your workload and ask: What can I let go of? What really needs my energy right now? Advocate for support if you’re stretched too thin.