What to Do If You’re Experiencing Teacher Burnout

Teaching is one of the most rewarding professions. Yet, at times, it can feel overwhelming. As a former K-12 educator, I’ve lived the unique joys and challenges that come with standing at the front of a classroom. But one challenge I wasn’t prepared for in my early teaching years was burnout. The long hours, the emotional weight of helping students, and trying to “do it all” without proper boundaries left me exhausted. If you’re reading this and feel the same, you’re not alone. 

Teacher burnout is increasingly common, particularly among K-12 educators. And it can lead to many leaving the profession. Consider:

• 78% of teachers have thought about quitting the profession since the COVID-19 pandemic, according to a 2025 survey from researchers at the University of Missouri. Those teachers cite factors like a lack of administrative support, excessive workloads, and inadequate compensation (to name a few). 
• 60% of teachers have experienced burnout, according to a 2024 report from RAND. That’s compared to just 33% of comparable, non-teaching working adults.  
• 59% of teachers report frequent job-related stress, according to that same RAND report, and 22% report difficulty coping with job-related stress.

So, what can you do? First, I want to stress that burnout does not have to mean the end of your teaching story. By identifying burnout signs, understanding the impact, and taking intentional steps to mitigate it, you can reclaim your energy and passion for teaching. Read on for more. 

What is Teacher Burnout?

Burnout is a state of emotional, mental, and physical exhaustion caused by prolonged and excessive stress. While anyone can experience burnout, the unique demands of teaching amplify its prevalence among educators. Teachers often juggle multiple roles as mentors, caregivers, and subject-matter experts, all while managing administrative responsibilities and trying to maintain work-life balance. 

For teachers, burnout can be pervasive. It impacts how you interact with your students, your colleagues, and even your loved ones. Over time, it can erode your ability to teach effectively, make decisions, and care for yourself.

Signs of Teacher Burnout

The first step to managing teacher burnout is to recognize the warning signs. Here are some indicators it might be time to pause and take care of yourself.

• Constant exhaustion: You feel completely drained, no matter how much sleep or time off you’ve had.  
• Lack of enthusiasm: Activities or lessons that once excited you now feel tedious or pointless. 
• Irritability: You’re more short-tempered or easily frustrated by students, colleagues, or even yourself. 
• Difficulty focusing: You have trouble concentrating on tasks or maintaining attention during lessons. 
• Withdrawal: You’re pulling away from colleagues, students, or your support network. 
• Feeling ineffective: You doubt your own abilities and question whether you’re making any impact. 
• Detachment: You have a growing indifference toward your work, including students and colleagues. 
• Lack of motivation: You’re no longer excited about teaching or lesson planning. 
• Physical symptoms: You have persistent headaches, stomachaches, and/or fatigue. You’re having trouble sleeping and/or are experiencing muscle tension without a clear medical cause.

If these warning signs resonate with you, it could be a sign that burnout has crept into your day-to-day life. Remember, burnout is not a personal failure. It’s a sign your body and mind need support.

What Causes Teacher Burnout?

Burnout doesn’t happen overnight. Rather, it’s typically a result of sustained stress. These are some of the most common factors contributing to burnout in education:

• Heavy workload: Juggling lesson planning, grading, and administrative duties can push any teacher to the brink.  
• Role overload: Teachers are often mentors, counselors, disciplinarians, and more.  
• Limited resources: A lack of adequate teaching materials, support staff, or funding can make the job even more difficult.  
• Pressure to perform: High expectations from school leadership, parents, and even society at large create constant stress.  
• Challenging student behavior: Difficult classroom dynamics can become emotionally taxing over time.  
• Work-life imbalance: When evenings and weekends are swallowed by school tasks, it leaves little room for personal time or relaxation.

Understanding what’s behind your particular feeling of burnout is crucial, because it can give you clarity on where adjustments might be made.

Why Addressing Teacher Burnout is Essential

Ignoring burnout won’t make it go away. I’ve seen colleagues try to quietly push through, hoping things would improve, only to find themselves walking away from teaching altogether. 

That’s why proactivity is key. By taking intentional action, you can create a positive change not only for yourself but also for your students, your colleagues, your family, and your entire support community. 

The good news? There are proven strategies that can help.

How to Handle Teacher Burnout

Teacher burnout isn’t permanent. With the right strategies, you can begin to reclaim your energy and enthusiasm for the classroom. Here’s a list of 5 actionable ideas that can help:

1. Acknowledge Your Feelings

Step 1 is to admit you’re feeling burned out. It’s okay to not be okay. Saying, “I’m overwhelmed” is not a weakness; it’s an honest recognition of where you are.

2. Share Your Struggles & Build a Support Network

Talk to trusted colleagues, friends, or family. When you open up to others, you’ll likely realize you aren’t alone. And sharing your feelings creates opportunities for support and connection. 

Peer groups, professional counseling, and/or online communities for educators are also great for building support networks. At Moreland University, for example, we have an online community for our alumni from around the world to connect, share ideas, and build strong networks. I’m always pleasantly surprised to see the great insights and words of wisdom our community members share with each other.

3. Develop Work-Life Balance

This step is so important yet often challenging to accomplish! That’s why we dedicated an entire blog post to achieving work-life balance as a teacher. But here’s the takeaway: Do what is necessary to leave work at work and reclaim your personal life.  

Set boundaries. Don’t feel obligated to respond to emails at 10 p.m. or take on every additional duty just because someone asks. Learn to say “no” when your plate is already full.

4. Prioritize Self-Care

Find time to rest and reenergize:

• Take breaks. Your planning time shouldn’t always be about catching up on grading or emails. 
• Prioritize good sleep and nutrition. This promotes good energy! 
• Incorporate more movement into your day, whether it’s a short walk, stretching, or yoga. 
• Spend at least one hour per day in nature. 
• Rediscover a hobby. If you’re like me, grabbing a book is a great way to unwind, and it can help remind you there’s life beyond the classroom.

Even a small activity or break can make a big difference. Whatever you choose, it should be something you are doing for you. (And a friendly reminder: You should never feel guilty about making time for yourself.)

5. Seek Professional Help

Counselors or therapists can help you develop strategies to manage stress. Many school districts offer employee assistance programs, so take advantage of whatever resources are available to you.

Long-Term Strategies to Avoid Burnout

Once you start to recover from burnout, focus on long-term steps to maintain a healthier teaching career.

1. Advocate for Change

Is excessive workload a consistent issue? Speak with your school administration or union representatives about what changes could help. Examples might include adjusting curricula or requesting additional resources.

2. Develop a Routine

Creating a predictable schedule for when you prepare lessons, respond to emails, and grade assignments helps keep things manageable while reducing last-minute stress.

3. Invest in Professional Development

Sometimes, reigniting your passion for teaching means learning something new. Seek out training opportunities, classes, or certifications that align with your interests.

4. Practice Classroom Management

Strong classroom management strategies can minimize stress by reducing disruptive behaviors and fostering a positive learning space.

5. Celebrate Small Wins

Whether it’s a breakthrough moment with a struggling student or simply making progress on a daunting project, acknowledging accomplishments, big and small, keeps motivation high.

Moving Forward Together

Teacher burnout is real, but it’s also manageable with the right tools and support. I’ll leave you with this thought that has stuck with me throughout my transition from K-12 teaching to working with educators at Moreland University: 

You are human first and an educator second. By prioritizing self-care and seeking support, you’re not stepping away from your responsibilities; you’re strengthening your ability to show up for others. 

If you’re looking for more resources to support your teaching journey, subscribe to Moreland University’s newsletter for advice, tips, and exclusive tools designed to empower educators. You’ve got this!