Refueling Your Passion: Intentional Self-Care to Combat Teacher Burnout
Published 24 November 2024
(In Ep #0 of the Professionall Pathways Podcast | Cal’s Journey into Teacher Education)
“For novice teachers, managing burnout symptoms is something you really have to take seriously. If you ignore for too long, so many things can get out of hand, like physical health and mental health, but like when we’re under duress and we are burnt out, things start to add up and get more complex. The complexity of those kinds of problems only compound when you’re in burnout. Taking burnout symptoms seriously is something that you really have to train yourself into doing. Treating yourself like a Tamagotchi: really setting tasks for yourself with the sole intention of ‘This is to take care of myself, to make sure that I can continue doing this wonderful job for many more years to come.’ So, today put something on your to-do list that is going to bring you joy and help relieve the stress in your life.”
Teacher burnout is an ever present concern in education, with professionals facing immense pressure to meet academic goals, support students, and balance personal responsibilities. Intentional self-care activities can play a transformative role in managing symptoms of burnout and fostering resilience in the teaching profession.
Understanding Teacher Burnout
Burnout stems from chronic stress, often characterized by emotional exhaustion, detachment, and reduced accomplishment. The American Federation of Teachers (2017) found that 61% of teachers feel their work is "always" or "often" stressful. Ignoring these symptoms can lead to long-term health and career dissatisfaction. However, research indicates that practicing intentional self-care can significantly alleviate stress and enhance emotional well-being (Oberle & Schonert-Reichl, 2016).
The Science of Intentional Self-Care
Intentional self-care goes beyond bubble baths or spa days; it involves mindful practices tailored to individual needs. Activities like physical exercise, mindfulness meditation, and setting boundaries have been shown to reduce stress hormones and increase overall happiness (Shapiro, Brown, & Biegel, 2007). A study by Jennings et al. (2013) emphasized that teachers practicing mindfulness reported less emotional exhaustion and greater job satisfaction.
Strategies for Teachers
Intentional self-care requires a proactive approach. Here are five practical tips to incorporate self-care into your daily routine:
Set Boundaries: Establish clear work-life boundaries to avoid overcommitment. Limit after-school grading or emails to specific hours.
Engage in Physical Activities: Exercise is a powerful stress-relief tool. Consider yoga, walking, or even dancing to your favorite tunes after a tough day.
Practice Mindfulness: Incorporate meditation or breathing exercises into your day. Apps like Calm and Headspace can offer guided practices to help reduce stress.
Connect with Peers: Build a support system with fellow teachers. Sharing experiences and advice can help foster a sense of community and lessen isolation.
Celebrate Small Wins: Focus on achievements, no matter how minor. Reflecting on positive classroom moments can reignite your passion for teaching.
The Role of Leadership and Culture
Self-care shouldn’t rest solely on teachers. Administrators play a crucial role by fostering supportive school cultures. Schools that prioritize mental health through wellness programs, flexible policies, and peer support networks experience higher teacher retention and satisfaction (Greenberg et al., 2016).
Intentional self-care is not selfish—it’s essential. Teachers who prioritize their well-being are better equipped to inspire their students and handle the challenges of the profession. By making small, meaningful changes, educators can regain their sense of purpose and create a sustainable career in education.
Discussion Question
How do you currently practice self-care, and what intentional activities could you add to your routine to manage stress and prevent burnout?
Related Posts
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American Federation of Teachers. (2017). 2017 educator quality of work life survey. Retrieved from https://www.aft.org/sites/default/files/2017_eqwl_survey_web.pdf
Greenberg, M. T., Brown, J. L., & Abenavoli, R. M. (2016). Teacher stress and health: Effects on teachers, students, and schools. The Pennsylvania State University. Retrieved from https://www.rwjf.org/en/library/research/2016/07/teacher-stress-and-health.html
Jennings, P. A., Frank, J. L., Snowberg, K. E., Coccia, M. A., & Greenberg, M. T. (2013). Improving classroom learning environments by cultivating awareness and resilience in education (CARE): Results of a randomized controlled trial. School Psychology Quarterly, 28(4), 374-390.
Oberle, E., & Schonert-Reichl, K. A. (2016). Stress contagion in the classroom? The link between classroom teacher burnout and morning cortisol in elementary school students. Social Science & Medicine, 159, 30-37.
Shapiro, S. L., Brown, K. W., & Biegel, G. M. (2007). Teaching self-care to caregivers: Effects of mindfulness-based stress reduction on the mental health of therapists in training. Training and Education in Professional Psychology, 1(2), 105.
