Balancing Work and Well-Being: Self-Care Tips for Teachers

Teaching can be equal parts fulfilling and demanding. For every student success story that a teacher helps create, there are often long hours and emotional energy invested behind the scenes. This can lead to a risk of burnout if self-care is neglected. 

We draw from our own filled cup to pour into our students. Prioritizing self-care ensures our cup remains full — sustaining our mental, emotional, and physical well-being. This not only helps us to be our best selves but also enables us to give our best to our students. How are you replenishing your cup? Consider these self-care strategies and incorporate them into your daily routine. 

Why Self-Care is Crucial for Teachers 

Teaching has one of the highest burnout rates among professions, with nearly half of K-12 teachers — as well as 35% of college and university workers — reporting frequent feelings of burnout, according to Gallup.  

High workload, limited support, continuous change, and emotional exhaustion may contribute to burnout. By practicing self-care, teachers can take important steps toward managing stress, developing a healthy work-life balance, and preventing burnout. When you prioritize your well-being, you are more effective in the classroom and better serve students who need you the most. 

Practical Self-Care Tips for Teachers 

In addition to managing the day-to-day challenges of the classroom, educators often support their students emotionally. This dual responsibility can compound existing feelings of stress and burnout if not properly addressed. Establishing a self-care routine that balances work demands with personal well-being can be a big help in addressing these issues before they become too large.  

The following tips offer practical ways to incorporate self-care into your daily life, helping you recharge and maintain a positive outlook. By taking intentional steps to care for yourself, you can ensure that you remain an effective, empathetic educator. 

1. Schedule alone time 
   Taking moments to yourself during the day can be rejuvenating. This could be as simple as arriving early to enjoy the quiet of your classroom or taking a walk during a free period. This time allows for reflection and emotional decompression.

2. Create a self-care pack 
   Prepare a self-care pack with items that bring you joy and help you relax. This might include a favorite book, essential oils, a small craft project, or a snack. Having these items on hand can provide a quick emotional boost during stressful moments.

3. Practice mindfulness and meditation 
   Add mindfulness practices into your routine: deep breathing exercises, guided meditation, or simple stretches can help reduce stress and improve focus.

4. Set boundaries 
   Clearly define your work hours and stick to them to help avoid bringing work home as much as possible. Establishing boundaries helps maintain a healthy work-life balance and prevents burnout.

5. Engage in physical activity 
   Regular physical activity is essential for managing stress and improving your mood. Whether it’s a daily walk, a yoga session, or a dance class, find a form of exercise that you enjoy and can commit to regularly.

6. Cultivate social connections 
   While alone time is important, so is staying connected with people whose company you enjoy. Schedule regular times to connect with family and friends. These relationships provide emotional support and a sense of community.

7. Develop a sleep routine 
   Prioritize getting enough sleep, as at least 36 percent of teachers reported insomnia symptoms in a 2022 study. Establish a calming bedtime routine and stick to a consistent sleep schedule. Adequate rest is vital for overall health and well-being.

8. Focus on nutrition 
   Eating a balanced diet can significantly impact your energy levels and mood. Plan and prepare healthy meals that are easy to take to work. Avoid relying on caffeine and sugary snacks, which can lead to energy crashes — especially later in the school day.

9. Explore creative outlets 
   Engage in creative activities that you enjoy, such as painting, writing, or playing music. These outlets can provide a sense of accomplishment and relaxation, and they can also help you build relationships with students by sharing your creative passions in the classroom. For example, I love making music and often play the piano to rest my mind; my students enjoy it when I share my music with them.

10. Seek professional support 
    Therapy can be beneficial for everyone, whether you’re feeling overwhelmed or simply looking to maintain your mental health. Seeking support from a counselor or therapist provides valuable strategies for managing stress and enhancing overall well-being. Some school districts even offer employee assistance programs (EAPs) that include free or discounted access to counseling.

11. Embrace flexibility and adaptability 
    Teaching and learning are dynamic and messy processes, especially as we cultivate relationships of trust and understanding with students and families. Embracing flexibility is essential for maintaining well-being as a teacher. By being adaptable, you can navigate unexpected changes with ease — whether it’s adjusting lesson plans on short notice or exploring new ways to engage students. Your role is to respond to your students’ needs and create learning opportunities that are flexible and responsive.

12. Celebrate small wins 
    Take time to acknowledge and celebrate small successes in your daily work. Whether it’s a breakthrough moment with a student or successfully implementing a new teaching strategy, recognizing these achievements can boost your morale and provide a sense of accomplishment.

How Moreland University Helps Teachers Feel Balanced and More Confident 

Prioritizing self-care is a necessary part of being an effective and healthy educator. By adding these strategies into your daily routine, you can manage stress, maintain a healthy work-life balance, and continue to inspire and educate with passion and enthusiasm. 

Moreland University is dedicated to supporting teachers at every stage of their careers with resources designed to promote a healthy work-life balance and help educators thrive personally and professionally. Explore how Moreland can assist you in achieving your career goals with our 100% online TEACH-NOW teacher certification program and master’s degree programs.