Self-Care Tips for Teachers

Teaching is a rewarding career that offers countless opportunities for making an impact on students and their communities. However, teaching can be stressful — and even overwhelming.

In fact, compared with the overall population of working adults, teachers are twice as likely to report that they experience job-related stress. This finding, which think tank RAND notes in its 2023 State of the American Teacher survey, illustrates the need for educators to find ways to cope with mental and emotional challenges — and the physical issues that often are linked to those stressors.

Self-care can help teachers manage these concerns.

Actions that enhance people’s physical, emotional, mental and spiritual well-being are self-care habits. For teachers, self-care can range from small steps, such as journaling or practicing gratitude, to larger tasks, such as strengthening their confidence through advanced education degree work.

Why Do Teachers Need Self-Care?

From heavy workloads to disruptive behavior, teachers face challenges that lead to concerns such as those that a 2024 Pew Research Center report identifies:

Among public school teachers, 77 percent indicated they frequently experienced stress on the job.
Of those surveyed, 68 percent described their work as overwhelming.

Impact of Stress on Teachers

Left unchecked, stress can lead to a host of problems for teachers and their students. It may cause or exacerbate the following problems that can affect a person’s quality of life:

Burnout: Experiencing a lack of energy and lack of interest in work
Depression: Facing persistent feelings of sadness
Anxiety: Worrying frequently about everyday situations
Physical illness: Lessening the ability to prevent or fight acute or long-term health conditions
Relationship challenges: Struggling with feelings of low self-worth, affecting personal interactions

Impact of Teacher Stress on Students

Student outcomes also may suffer as a result of teacher stress. When teachers struggle with issues such as burnout and depression, effective classroom management can be difficult, and the environment may not be conducive to learning. A 2023 research article in Psychology in the Schools notes, for example, that long-term stress in educators can lead to poor classroom behavior and strained teacher-student relationships.

7 Self-Care Tips

Self-care for teachers can help with managing the stress that educators may face — and the impact that stress can have on their well-being. Below are seven ways that teachers can practice self-care.

1. Establish Boundaries

Because teachers have various responsibilities that go beyond classroom instruction, such as grading assignments or communicating with parents, they may spend many hours working outside school hours.

To avoid this interruption of work-life balance and lack of time to recharge, teachers should schedule their day with clear breaks. Then they should commit to sticking with the schedule, establishing a set end time for their daily work.

2. Practice Gratitude

Taking time to note moments or people they’re thankful for can be a quick way for teachers to focus on something other than a stressful situation.

Making note of items and situations for which they’re grateful, and then reviewing the list during challenging times, can help alleviate stress. Also, celebrating classroom wins with their students can help teachers show gratitude for the efforts of those in their class.

3. Engage in Reflection

Teacher self-assessment provides an opportunity for educators to consider whether they’re providing a positive learning environment. As educators reflect on their teaching and its impact on students, it’s helpful to also take time to consider the emotions they’re feeling — and how they can address any work issues that are causing the negative thoughts that adversely affect instruction.

Meditation and journaling can help with exploring emotions and managing stress.

4. Recognize Limits

Teachers should consider which situations they can manage, recognizing the limits of their control. Then, to help keep stress at bay, they should focus their attention on areas where they can make an impact.

They can’t control their students’ study habits when they’re outside the classroom, for example. However, teachers can devote their attention to helping students develop effective habits by establishing firm classroom routines.

5. Focus on Relationships

Strengthening professional and personal relationships can help teachers gain the support they need during challenging times. School committees and professional development activities provide good opportunities to connect with others.

Maintaining strong relationships with people outside the teaching profession also can be a good way for educators to manage stress, providing a way to focus on individuals and topics not related to work.

6. Commit to Exercise

Physical activity, especially outdoors, can be a great stress reliever, and it represents another form of self-care for teachers. The World Health Organization (WHO) recommends at least 150-300 minutes of moderate physical activity each week.

Going for brief walks throughout the day is an example of an action that teachers can take to follow this recommendation. However, a broad range of other exercises, from yoga to running, also can be beneficial for physical and mental health.

7. Strengthen Skills

Positive feelings, such as confidence, are associated with lower levels of stress, and developing instructional skills can help teachers gain this self-assurance. From engaging in professional development to pursuing a graduate degree, learning the latest about effective classroom instruction can help teachers feel more comfortable in their work. Additional education often has the added benefit of increasing teacher salary potential.

Benefits of Self-Care for Teachers

When teachers engage in self-care, they can enjoy a host of mental, emotional and physical benefits. Among the benefits of self-care for teachers are the following:

Empowerment: Taking control of one’s own health and sense of well-being
Stress Relief: Managing emotions that can lead to burnout
Stronger Relationships: Maintaining a positive attitude that helps in building bonds with friends and family, students, and colleagues
Disease Management: Controlling or preventing illness through physical activity and emotional support

In short, practicing self-care can help teachers improve their quality of life.

Build Your Skills and Your Confidence

If you’re ready to equip yourself with the skills that build confidence in your teaching, explore the Master of Education (MEd) in Instruction program from Augusta University Online. The program offers tracks that focus on various subjects and grade levels, with the following concentrations:

Elementary
General
Middle grades
Preschool through 12th grade
Secondary
Special education

With online instruction that offers the flexibility to pursue a graduate degree while managing other responsibilities, the program is a good fit for those who want to continue teaching as they learn. Explore how AU Online’s MEd in Instruction program can help you develop your teaching skills — and pursue your professional goals.

Sources:
For the Love of Teachers, The Impact of Stress & Anxiety on Educators
International Journal of Environmental Research and Public Health, “Stress, Burnout, Anxiety and Depression Among Teachers: A Scoping Review”
Pew Research Center, “What’s It Like to Be a Teacher in America Today?”
Prodigy, The Importance of Self-Care for Teachers & 20 Ways to Help
Psychology in the Schools, “Teacher Stress and Supports, Classroom Practices and Student Outcomes in High-Poverty Urban Elementary Schools”
RAND, “Teacher Well-Being and Intentions to Leave: Findings From the 2023 State of the American Teacher Survey”
TeacherVision, “The Importance of Teacher Self-Care: Tips for Prioritizing Your Well-Being”
Understood, “Practicing Self-Care: 5 Tips for Teachers”
Verywell Health, “What Is Self-Care and Why Is It Important?”
Waterford.org, “What Is Teacher Self-Care, and How Do You Practice It?”
World Health Organization, Physical Activity
World Health Organization, Self-Care for Health and Well-Being