Today’s guest blog post is all about avoiding teacher burnout from the veteran special educator, Whitney Lowrey. Whitney teaches K-6 resource in Arizona. You can follow her on instagram here!
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Teacher burnout is nothing new, but it sure has increased since the pandemic. Teacher burnout is real, and teachers are feeling it everywhere, especially during a teacher shortage. AND don’t even get me started on the shortage of subs everywhere! When I first became a special education teacher, I was told the burnout rate was 3-5 years. Can you believe that? I was shocked! How could I have just spent all this time and money on this degree to potentially feel burnt out so quickly? I was determined not to be part of that statistic, so I became very mindful of how I was feeling. How much was I letting work consume me? I wanted to do everything in my power not to get burnt out. I’m a dreamer and have my entire future planned. I can’t let burn out ruin my goals!
Here are 7 strategies I’ve used to avoid teacher burnout.
Talk about how you are feeling and what you are experiencing.
As I type this out, I can almost hear the grumbling of those who hate to talk about their feelings. I know, I know… it’s not always easy, I get it. The point is… don’t suffer alone. Talk to someone about what’s going on and don’t wait until you’re “done” and “over it”. Many teachers have been there before and know what you’re going through. You don’t have to suffer alone. Talk to someone who can help lighten the load you are carrying.
Take time for self-care.
Give yourself a break. Get your nails done, go on a walk, watch your favorite tv show, read a book, go on a coffee date with a friend, go on a hike. Whatever it is you enjoy, make time for it. Did you know self-care reduces stress and anxiety? It protects your mental health, and you know what? You’re worth it! Sundays can be really tough if you’re a burned out teacher. Be sure to front load some of these strategies to allow for a healthier start to your week.
Keep a gratitude journal.
One thing I’ve learned is that it’s hard to be unhappy with a grateful heart. Taking time to write down what you are grateful for helps balance your perspective with what you are feeling burnt out with.
Keep a feel-good file.
Anytime I receive pictures or notes from students, a positive parent email, a nice note from admin or a co-worker I add it to a file that I keep in my classroom. Occasionally, I will take the file out and thumb through it and every time it makes me smile. I’m reminded that I do have good days. I am reminded that I do well at my job. I’m encouraged that I’m making a difference in my students’ lives. This file makes me happy and helps lift my spirit when I’m down, it reminds me of my “why”.
Balance work life and personal life.
I personally love my classroom. It’s my own space, and I love the peace and quiet after everyone has left. I play music and just hang out in my classroom. There’s never an issue finding something that needs to be done or worked on. The problem is, I like it so much I tend to get sucked into hanging out in my room after contract hours, whether I am working on something important, grading papers, or making the cutest anchor chart. What I’ve learned is I need balance. I need to pick one day out of the week that I call “my late day” and I do whatever needs to be done. I use my time wisely and have a game plan to be productive. When my timer goes off, I leave work. When I leave work, I can then start my personal life and make time for family, friends and even myself. The balance is so imperative or else you will feel so burnt out from work because, quite frankly, you are spending too much time there and when you’re not there you’re mentally thinking about work. Figuring out a schedule that works will help keep a balanced, happy life.
Ask for help when you need it.
We all need help sometimes. You must advocate for yourself and speak up. We can’t expect others to read our minds! If you need to delegate the workload, do it! Start saying no and not adding so much to your plate. If you’re like me and are afraid to say no in fear of upsetting others or because they “need you” then let me let you in on a little secret I’ve learned… saying no is not as scary or as big of a deal as you think it is. Try it out, you may just be pleasantly surprised with the weight that is lifted.
Use a Surrender jar.
I’m sure you read “surrender jar” and wondered what it is. It’s exactly what it sounds like. Someone told me about this years ago and I have continued using it. When I am upset, stressed, angry, frustrated, or worried, I will write down what I’m anxious about. For example, if you are worried about an observation coming up then write down “upcoming observation” on a piece of paper and drop it in the surrender jar and let it go. One thing I’ve learned is to let go of what I can’t control. I can only control myself so that’s all I need to focus on. When I put the paper “upcoming observation” in the jar, it’s a physical reminder to let it go. We can’t control other people or situations so do what you need to on your end and let go of the rest. Your mental health will thank you.
These strategies have been so beneficial for me in my work life and personal life. I hope you find these strategies to be helpful and allow you to have an awesome school year!
