Tips to Avoid Burnout for a Secondary School Teacher

Teaching is one of the most rewarding professions, but it also comes with its unique set of challenges. The most unique being that it’s uniquely hard. Teaching can you make you feel great about yourself at times, yet there are other days that are just really tiring. Of course, there are so many other careers that will absolutely exhaust you, but teaching is absolutely one of them.

As a secondary school teacher, you play a pivotal role in shaping the minds of future generations, yet the demands of the job can sometimes lead to burnout. For those of you not in the know, burnout is a state that you enter when you are emotionally, physically, or mentally exhausted, often caused by prolonged stress. It’s clear that many, many teachers do suffer from burnout – it’s one of the reasons why the Conservatives in the UK have failed to meet their recruitment targets for teachers year-on-year. It’s also why 10 out of 17 secondary school subjects are looking to be under-recruited in the next academic year.

To help you to maintain a healthy work-life balance, and to keep you in the classroom longer, take a look at these practical tips to avoid burnout.

1. Prioritise Self-Care

Make Time for Yourself

One of the most important strategies to avoid burnout is to prioritise self-care. This includes ensuring you get enough sleep, eating a balanced diet, and engaging in regular physical activity. Today could be the day that you re-read my post on exercise for teachers – or perhaps you’d rather check out my 4 strategies to get you moving after work.

Remember, you can’t pour from an empty cup. Taking care of your physical health is essential for maintaining the energy and resilience needed to handle the demands of teaching.

Develop a Morning and Evening Routine

Establishing a consistent morning and evening routine can help set the tone for your day and provide a sense of calm. In the morning, consider activities like stretching, a short walk, or meditation to start the day on a positive note. In the evening, find ways to unwind and disconnect from work, such as reading a book, taking a bath, or practising mindfulness. Here’s some more inspiration for your morning and evening routines:

My morning routine.

Hacks for better sleep

My evening routine.

2. Set Boundaries

Define Your Work Hours

Setting clear boundaries between work and personal time is crucial. Define specific work hours and stick to them as much as possible. Avoid taking work home unless absolutely necessary. If you need to mark books or plan lessons, set a specific time for these tasks and ensure it doesn’t encroach on your personal time. Equally, don’t forget about the game-changing Work-Life Balance Rule.

Learn to Say No

It’s easy to overcommit when you’re passionate about your job, but taking on too much can lead to burnout. Be realistic about what you can handle and don’t be afraid to say no to extra responsibilities that could overwhelm you. Prioritise tasks that align with your core responsibilities and values.

3. Organise and Plan Effectively

Use a Planner or Bullet Journal

Staying organised can significantly reduce stress. Use a planner or Bullet Journal to keep track of your tasks, deadlines, and appointments. This can help you stay on top of your workload and prevent last-minute rushes. Make a to-do list each day and prioritise tasks based on their urgency and importance.

You know that I love my Bullet Journal, and that I’ve collated my entire process under one blog post, but that’s not the only tool in my arsenal. I’d be stuffed without a Teacher Planner. You can usually get them through your school, or take a look at my favourite A5 one on Amazon here.*

Plan Lessons Ahead of Time

Plan your lessons well in advance. This should be a non-negotiable. This will not only save you time but also give you the peace of mind that comes with being prepared. Allocate specific times for lesson planning and stick to them. This way, you can ensure that you’re not scrambling to prepare lessons at the last minute.

I like to outline lessons for the week ahead every Thursday, and then spend time after school planning them on a Friday. That way, I can leave the building relatively work-free for a restful weekend.

4. Seek Support and Build Relationships

Connect with Colleagues

Building strong relationships with your colleagues is absolutely essential. You could be the world’s worst – or best – school but, without a good team around you, your experience may be a miserable one. Share your experiences, seek advice, and offer support to others. Sometimes, just talking about your challenges can help you feel less isolated and more understood.

I’ve been on multiple holidays with some of my best work buds – to Munich and to Prague – and this never would have happened if I simply went into work, did my job, and left work everyday at half 3.

Reach Out for Professional Support

If you’re feeling overwhelmed, don’t hesitate to reach out for professional support. Many schools offer employee assistance programs that provide counselling and mental health resources. Speaking with a therapist or counsellor can help you develop coping strategies and manage stress more effectively. It’s okay to reach out and admit that you need some help.

5. Incorporate Mindfulness and Relaxation Techniques

Practise Mindfulness

Mindfulness involves being present in the moment and can be a powerful tool for reducing stress. Incorporate mindfulness techniques such as deep breathing exercises, meditation, or yoga into your daily routine. Even a few minutes of mindfulness practice each day can help you feel more centred and less stressed.

Take Regular Breaks

Ensure you take regular breaks throughout the day. Short breaks can help you recharge and maintain focus. Step outside for some fresh air, stretch, or simply take a moment to relax and clear your mind. Regular breaks can prevent burnout and keep you feeling energised throughout the day.

6. Delegate and Collaborate

If you’re feeling overwhelmed, look for opportunities to delegate tasks. Perhaps a teaching assistant can support a a challenging student, or a colleague can share resources for lesson planning. I know that, as a History Team, we are forever sharing resources; what’s the point in working on the same thing twice? Delegating tasks can free up time and reduce your workload, and support your colleagues in the process.

7. Focus on Your Passion

Remember Why You Started Teaching

When you’re feeling burnt out, take a moment to reflect on why you became a teacher in the first place. Reconnecting with your passion for teaching can reignite your motivation and remind you of the positive impact you’re making on your students’ lives.

Engage in Professional Development

Continuing your education and professional development can help you stay motivated and inspired. Attend workshops, conferences, and training sessions to learn new skills and stay updated on the latest teaching strategies. This can reinvigorate your teaching practice and help you feel more engaged and passionate about your work.

Just this last year, I took part in an Apple Learning Coach programme. I plan to share my insights soon, but it was a great change of pace that hugely helped with my approach to coaching others.

Final Thoughts

Teaching is a demanding yet incredibly rewarding profession. Remember, though, that taking care of yourself is not a luxury – it’s a necessity. By nurturing your wellbeing, you’ll be better equipped to inspire and educate your students, ensuring both your success and theirs.

But more importantly? By avoiding burnout, you’re doing everything that you can to stay happy. If you’re not happy, what’s the point in doing anything?

What strategies do you use to avoid burnout as a teacher? Share your tips in the comments below!

*Any links marked with an asterisk are affiliate links, meaning that if you use them, I may earn a small kickback at no extra cost to you

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Hardly Hamilton

Optimise your day with productivity tips, lifestyle hacks and lifelong learning