TEACHER DEVELOPMENT

6 Practical Strategies to Overcome Teacher Burnout

28 April 2024/ By Zineb DJOUB

What are the most practical strategies to overcome teacher burnout?

Burnout can affect almost any teacher. More than fifteen years into my career, I thought I had to quit teaching. However, a deep-rooted belief in the value of education and its transformative power kept me determined to confront burnout. In this post, I share six practical strategies to overcome teacher burnout. These have really helped me regain my love of teaching and enhance my well-being.

1. Take a break from work

Taking a break or time off from work (such as utilizing sick leave) can be an effective strategy for coping with burnout. This doesn’t always require extravagant holidays; finding peace and relaxation can be achieved at home or in serene environments.

For me, taking a break from work was the best decision I’ve ever made to overcome burnout. It ignited my passion for teaching as I missed my students and thought of twisting my instructional strategies for more novelty and creativity.

When I returned, it also allowed me to gain perspective and approach challenges with a clearer mind.

Further, I had the chance to reflect on my personal and professional life, asking myself: ‘What have I achieved so far? Where do I want to get next? How should I enhance my well-being?’.

Engaging in such reflective dialogue was the stimulus for making the necessary decisions to thrive on and off the job.

 2. Prioritize self-care

Prioritizing self-care is one of the most important strategies to overcome teacher burnout.

Setting a dedicated self-care schedule ensures that we allocate time for activities that nurture our physical, mental, and emotional well-being.

However, self-care is not only about exercising, relaxing, having sufficient sleep, and proper nutrition, it also includes activities that reduce anxiety, boost mood, and cultivate a positive mindset.

This involves distancing ourselves from negativity, avoiding dwelling on the past or worrying excessively about the future, and breaking free from negative thought patterns.

Mindfulness plays a crucial role in self-care.

Practices such as mindfulness meditation, gratitude journaling, mindful breathing exercises, and mindful awareness allow us to tune into our thoughts, emotions, and bodily sensations with openness and acceptance.

Through mindfulness, we can cultivate inner calm, patience, gratitude, empathy, and optimism, all of which are vital for maintaining our well-being in the teaching profession.

3. Focus on quality work

Being busy working does not lead to burnout, but the stress, overwhelm, and disinterest the work engenders are responsible for that. The quality of work we do matters.

So, focus on doing less and more relevant tasks/assignments to your students’ learning.

You’re not supposed to explain things more than twice and do much of the talking in class, instead involve your students in peer teaching, participating, making decisions, and self-directing their learning.

By focusing on quality work that is impactful and relevant to student learning, you improve student engagement and performance and rejuvenate your energy and passion for teaching throughout the day.

Further, when your main concern is to create meaningful learning opportunities for your students, you’re likely to get flexible, differentiate your instruction, and provide opportunities for making choices to respond to diverse learning needs.

This can help you break down monotony and boredom, which are responsible for not only student distraction and disruption but also teacher burnout.

 4. Empower yourself

In the world of teaching, we often feel frustrated as our expectations are not met. Though we always strive to do our best, our efforts are not acknowledged or we’re not rewarded with simple words.

Instead of waiting for external validation or support, focus on empowering yourself. Seek opportunities that promote self-worth, build confidence, and enhance professional growth.

You can participate in professional development programmes, attend education conferences, join professional learning communities (PLCs), engage in mentorship programs, and practice self-reward strategies.

By taking proactive steps to invest in your own development and well-being, you regain a sense of control and fulfilment in your teaching journey, regardless of external circumstances.

5. Learn to say NO

Learning to say NO” is a crucial skill for maintaining balance and preventing burnout in the teaching profession.

Despite being adept at setting boundaries (in my personal and professional life) I’ve experienced the challenge of balancing my passion for teaching with the need to prioritize self-care.

My passion and enthusiasm to support my students in learning pushed me to accept to do more work (teach more classes and engage in projects) without getting paid or receiving any kind of reward.

As a result, I struggled with time management, often bringing work home while having no time for self-care.

To avoid sacrificing your well-being for the sake of others, it’s essential to learn when and how to say no. This involves assertive communication, prioritizing tasks based on importance and impact, and valuing your time for both work and personal growth.

Remember, saying no doesn’t mean being selfish; it’s about preserving your energy and focus to be more effective in your teaching and ongoing learning journey.

 6. Manage stressful moments

Managing stressful moments is a vital skill in preventing burnout and maintaining a positive work environment.

Professionalism and strategic stress management are key to handling challenging situations effectively.

So, avoid draining your energy by engaging in arguments with disrespectful students, parents, or colleagues. Self-regulate and practice active listening, assertive communication, and conflict resolution strategies.

Maintain a positive mindset and focus on constructive solutions rather than dwelling on negative experiences.

Further, knowing when to disengage from toxic conversations or conflicts is essential to preserve energy and focus.

By managing stressful moments with professionalism and resilience, you can create a supportive and productive learning environment while safeguarding your own well-being.

These were the six strategies to overcome teacher burnout. These have been instrumental in reigniting my passion for teaching and enhancing my well-being. Remember, overcoming burnout is a journey, and it may involve reassessing priorities, setting boundaries, and seeking support. Wishing you all the best!”