Burnout is like a guest who overstays their welcome, and for employees in school systems, it’s become all too familiar. It’s no surprise that a Gallup News study reveals a staggering 44% of K-12 workers in the U.S. feel “always” or “very often” burned out. The culprits behind this burnout? It’s a perfect storm: communities with increasingly diverse needs, ballooning class sizes, growing expectations from state and federal governments, and the lingering effects of the COVID-19 pandemic. These factors have left educators and others who work in the field of education feeling overworked and stressed. Self-care has never been more essential, yet it often feels like there’s no time for it.
In honor of Self-Care Awareness Month, let’s prioritize our well-being! Here are five essential tips to help you navigate the choppy waters of high stress. After all, who wouldn’t want to sprinkle a little joy into their day?
- Prioritize Sleep – Adequate sleep is crucial for relieving tiredness and maintaining your mental health. Getting 7-9 hours of quality sleep each night is key for your physical health, immune system, and emotional well-being. You’ll feel better while regulating your mood more effectively.
- Practice Mindfulness – Mindfulness is often associated with meditation, but at its core, it involves being fully present with your emotions without judgment. Whether through brief reflective pauses during the day, a five-minute deep breathing session, or even yoga, mindfulness helps you stay in the moment and build greater mental resilience when dealing with stress.
As Silvia Boorstein beautifully puts it: ‘Mindfulness is the aware, balanced acceptance of my present experience. It’s not more complicated than that—opening myself to the present moment, whether pleasant or unpleasant, without clinging to it or rejecting it.’
- Exercise – Finding time for exercise during the week can be challenging. Try incorporating short bursts of activity into your day. It can significantly improve your mood and well-being. This could include neighborhood walks, pickup basketball, nature hikes, or yoga. Get creative!
- Setting Boundaries – There’s always more work to be done—emails, calls, and constant screen time can blur the line between work and home. Establishing clear boundaries and maintaining balance is key to practicing effective self-care.
- Seek Support – Connect with colleagues and peers in education to build solidarity and provide a strong foundation of emotional support. Utilize school mental health resources and support services for educators. This is an effective way to manage the everyday pressures of working in the field of education.
While the stress of working in school systems can feel overwhelming at times, remember that there is hope. As you start the year, try to focus on your “why”. How does your work positively impact others? Who brings joy to your workday, and how do you bring joy to others? We must center our energy on the answers to these questions. When we apply the self-care strategies that work for ourselves, we can conquer anything.
Let’s also focus on supporting one another so we can continue to be there for those who need us most. More important than any list of self-care “how-tos,” the most crucial aspect is self-awareness: understanding how you’re feeling, why you’re feeling that way, and how you choose to address it. This skill requires practice and patience; it transcends work and will bring you clarity and the resilience needed to handle life’s stressors.
