Teaching is widely regarded as one of the noblest professions, as teachers play a vital role in shaping the minds of the future. Their job requires patience, time, energy, will, and dedication, and even though it can be rewarding, teaching is also incredibly demanding.
Lesson planning, grading, classroom management, meetings with parents, staff and faculty meetings, and professional development obligations leave many teachers little time to care for their own well-being. That said, self-care for teachers is crucial for balancing the emotional investment their jobs take. Without it, teacher burnout and stress can cause significant mental and physical health-related issues.
If you’re looking for self-care tips explicitly designed for teachers, keep reading. The following 11 expert-recommended teacher self-care strategies will help you recharge and maintain a healthy work-life balance with the energy to impact your students positively. Whether you’re new or you’ve been in the classroom for decades, these self-care tips for teachers are empowering.
The Importance of Self-Care for Teachers
Teaching is one of the most stressful professions. Research shows teachers are twice as likely to feel stress than adults in other professions. In some studies, they reported more anxiety than even healthcare workers.
Teachers face standardized testing, increasing class sizes, low pay, classroom behavior issues, and a shortage of supplies, all of which amplify the pressure they face daily in and out of the classroom. Working in a high-stress environment, it shouldn’t be surprising that many educators find it difficult to maintain their mental, emotional, and physical well-being — which is why self-care is vital.
Self-care for teachers isn’t a luxury. It’s a critical necessity; without it, teachers may be unable to effectively teach, implement classroom management, or sustain overall job satisfaction. Teachers who prioritize self-care are better equipped to manage the challenges of their profession. They’re more emotionally grounded and able to maintain passion for their profession.
Integrating a regular self-care routine will improve your well-being and create a more positive learning environment for your students. The following self-care tips for teachers will help you sustain energy and enthusiasm for your job, so you can continue making a lasting difference in every student’s life, without burning out.
11 Self-Care Ideas for Teachers
Even if you worry that you don’t have time to practice self-care, having a few proven tips and tools in your back pocket will ensure you can fit at least something in every day.
1. Create a relaxing classroom ambiance
Stress management is easier and more effective when the space you work in is calming for both you and your students. Transform your classroom into a peaceful environment you enjoy, so coming to work every day is pleasant and something you look forward to.
What you can do:
- Use soft lighting and calming colors
- Play soothing music or run a diffuser with a mild scent that promotes relaxation
- Add plants and soft textiles around the room
2. Set boundaries to protect your peace
Boundaries are crucial self-care practices for any high-stress profession. For teachers, they’re even more essential in maintaining the balance between professional life in the classroom and personal life outside of school.
What you can do:
- Establish and make known office hours for students and parents
- Make it clear when you are (and are not) available for questions or discussion
- Limit how much work you take home by using your planning periods to finish as much grading and lesson planning as possible
- Consider turning off email notifications outside of school hours, so you have uninterrupted time to rest and recharge
“Teachers can clearly set boundaries including mutual respect, honesty, and kindness. This can be done through example and reinforced with posters and reflections throughout the school year.” Cynthia Catchings, Ph.D., LCSW-S
3. Prioritize your mental health by connecting with a therapist
Teaching is an emotionally and physically taxing profession. Talking to a mental health professional can significantly improve your resilience and ability to manage the stress you encounter. A therapist can help you work through challenging situations so you can maintain a healthy perspective about your job.
What you can do:
- Schedule regular sessions with a therapist you trust
- Work on coping techniques that help with stress management
- Implement the tools you learn in therapy in real life between sessions
4. Practice mindful breathing during breaks
Mindful breathing is an excellent way to reduce stress on a busy or overwhelming day. Even a few minutes of deep breathing can reduce anxiety, enhance focus, and clear your mind so you can find a calm space and continue teaching.
What you can do:
- Use short breaks between classes or your prep period to practice some deep breathing techniques
- Take deep, slow, measured breaths
- Focus on one thing while inhaling and exhaling— your breathing, something you can hear, a picture on the wall
- Gently refocus if your mind wanders and continue slowly breathing
5. Keep a reflective journal
Journaling is proven to help effectively manage stress and anxiety. Writing down your thoughts and experiences — good and bad — can help you process, learn from, and let go of your day.
Journaling for your mental health is also an excellent way to track triggers or patterns contributing to stress or leading toward burnout. It can improve self-awareness and highlight areas to focus on in an effort to regain balance in your life.
“Journaling is a simple but powerful tool. It can help you boost your mood and practice reflection and calmness. An example of a prompt you can use is: List 5 things, sounds, or activities that calm you down when you feel upset. How can I be more mindful and intentional and use them in the future?” Cynthia Catchings, Ph.D., LCSW-S
What you can do:
- Start writing in a journal every day
- Use digital, handwritten, or voice notes — choose whatever feels the most comfortable and convenient
- Leverage your journaling in sessions as a guide for the therapist
- Celebrate victories when you have them so you can return to them on difficult days
6. Connect with other teachers
One of the best (and easiest) self-care activities for teachers is finding a solid network of colleagues who understand what you go through on a daily basis. A support system can be a game-changer when you’re feeling isolated — sharing resources, experiences, and ideas will help you feel understood and less alone.
What you can do:
- Schedule regular meetings to get together outside of school hours
- Connect with people who truly understand what teachers go through
- Get out of your classroom as much as possible during the day so you can socialize with faculty and administration
7. Integrate movement into your day
Staying active can be difficult when you’re standing or sitting in a classroom most of the day. Physical activity is proven to boost energy and reduce stress. It’s also a great way to improve your mood and energize you throughout your school day.
What you can do:
- Try to do something immediately after school if you can’t incorporate a quick workout before school
- Incorporate small bursts of movement into your day, like stretching or taking a quick walk during lunch or between classes
- Get the wiggles out with your students before class — even just a minute or 2 of jumping and movement can get the blood flowing and rejuvenate energy levels
8. Prepare healthy, energizing snacks
Fueling your body with healthy and energizing snacks helps you endure long days. Prepare and bring snacks to school so you’re less tempted to grab those donuts and cookies that always seem to be in the faculty room.
When healthy options are readily available, you can avoid the midday energy slump and stay focused and energized throughout the day.
9. Engage in professional development that inspires you
Continuing education might feel like a chore or “one more thing” that’s added to your plate, but it doesn’t have to be an obligation you don’t get something out of. You can often choose your professional development opportunities, so find something that ignites your passion and fuels your curiosity.
The right professional development courses can enhance your enthusiasm for teaching, from learning new teaching techniques to exploring subjects you want to implement in the classroom.
What you can do:
- Look for opportunities to work with mentors
- Take summer seminars in subjects you find interesting
- Ask administration to approve a weekend trip for an intensive seminar or lecture and invite a teacher you’re close with
10. Create a calm morning routine
How your mornings go will significantly impact your stress level throughout the day. Creating a morning routine that improves mindfulness and sets a calm and positive tone can improve how your day unfolds before you dive into the hustle of the school day.
What you can do:
- Enjoy a quiet cup of tea first thing in the morning
- Do yoga
- Read something inspiring
- Take time to journal
11. Unplug after school & leave work at work
Disconnecting when your school day ends can be difficult, but it’s critical to do. Set clear boundaries for when your workday is over, and then stick to them. Give yourself permission to relax when work is over so you can recharge and return to the classroom tomorrow refreshed and with renewed energy.
What you can do:
- Turn off work devices
- Don’t check or respond to email
- Engage in things that bring you joy outside of teaching
- Meet with friends or family for uninterrupted quality time
Empower Your Well-Being with a Little Extra Support
Knowing and using effective self-care for teachers is crucial to maintaining positive mental health. Teachers face overwhelming daily challenges, and the stakes are high if you’re not at your best. Sometimes, you need to take things a step further and reach out for professional help.
Access to mental health resources can make a huge difference in how well you maintain emotional well-being — because only when you’re at your best can you be the best for your students.
Remember, self-care is an ongoing journey, and asking for help is a sign of strength, not weakness. Reach out to your best known therapy clinic.
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.html. Accessed September 5, 2024.
- Study: Teachers Experienced More Anxiety than Healthcare Workers During the Pandemic. https://www.aera.net/Newsroom/Study-Teachers-Experienced-More-Anxiety-than-Healthcare-Workers-During-the-Pandemic. Accessed September 5, 2024.
- 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/. Accessed September 5, 2024.
- 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/. Accessed September 5, 2024
