Teaching is an all-consuming career often characterized as emotional labor. It’s physically, mentally, and emotionally draining. It’s also a job that’s almost impossible to “leave at work,” whether in the form of a stack of papers to grade or persistent thoughts about how to help a struggling student. Practicing self-care, for teachers, is both vital and challenging.
Why Self-Care for Teachers Matters
The term “self-care” might imply selfishness, but that couldn’t be further from the truth. For teachers, neglecting self-care often leads to exhaustion and burnout, making it impossible to show up fully for their students. Teaching requires patience, creativity, and composure – qualities that are difficult to maintain when you’re running on empty.
Taking care of yourself isn’t just about feeling better; it’s about being better equipped to support your students. A well-cared-for teacher can greet challenges with a smile, answer the same question fifty times with grace, and create a positive, welcoming atmosphere for learning.
This is especially crucial for teachers working with students impacted by trauma. Nearly 35 million children in the U.S. have experienced trauma, and their educators often become “trauma-adjacent,” facing secondary traumatic stress – or compassion fatigue – as a result. Symptoms like anxiety, depression, and difficulty focusing can make it hard to provide the structure and stability that these students need most. Trauma-impacted children need structure, stability, safety, and connection, which you can’t offer when struggling with these symptoms.
Ignoring your own needs not only harms you but also limits your ability to help others. Teachers who prioritize self-care are better positioned to create a classroom environment where students feel safe, supported, and inspired.
Beyond personal well-being, self-care has a broader impact on the educational ecosystem. Research shows that when teachers focus on their mental and emotional health, students benefit through improved behavior, academic performance, and emotional stability.
By modeling resilience and balanced habits, teachers positively influence both students and colleagues, fostering a school culture where well-being is valued and practiced. This culture is equally critical for school leaders, as principals may also experience burnout due to the demands of their roles. Supporting the mental health of administrators strengthens the foundation for the entire school community.
At the same time, it’s important to acknowledge systemic challenges, such as understaffing and heavy workloads, that add to the demands of teaching. While self-care doesn’t resolve these larger issues, it helps teachers navigate them more effectively. Combining personal well-being with institutional support creates healthier classrooms and stronger school communities.
Ultimately, teacher self-care isn’t a one-time fix – it’s an ongoing commitment. Starting with small, consistent habits and setting achievable goals makes the process manageable and sustainable.
No matter if it’s taking a moment to breathe, setting boundaries, or connecting with colleagues for support, self-care empowers teachers to thrive in their roles. And when teachers thrive, so do their students.
Understanding Common Stressors in Teaching
Teaching can feel like a constant balancing act, with time pressure being one of the biggest hurdles. Teachers often work far beyond their contracted hours, grading papers, planning lessons, and juggling extracurricular activities. It’s no wonder personal time can feel like a luxury.
Then there’s the teacher stress of standardized testing. With so much focus on performance metrics, it’s easy for teachers to feel more like data crunchers than the creative, inspiring mentors they set out to be. This focus on numbers can sap the joy out of teaching and make it harder to stay motivated.
On top of that, limited support from school systems can make everything feel even heavier. From handling parent conflicts and managing behavioral challenges to picking up the slack in understaffed departments, many teachers feel like they’re left to figure it out alone. It’s a lot to handle, and without proper support, burnout can creep in quickly.
Practical Self-Care Strategies for Teachers
Self-care doesn’t have to be complicated. Small moments, like stepping outside for fresh air or practicing deep breathing between classes, can provide quick resets during a hectic day.
Creating weekly “non-negotiables,” such as dedicating one evening to a hobby or family time, can also help restore balance and recharge energy. Treating these moments as essential allows teachers to focus on their well-being.
Setting boundaries is just as important. This includes saying no to additional commitments, setting limits on work hours, or choosing not to check emails after a certain time. Boundaries protect personal time and energy, making it easier to stay present and engaged in the classroom.
With consistent self-care practices, teachers can feel more balanced, energized, and ready to handle the demands of their profession.
Self-Care for Teachers: 7 Tips
Take care of yourself – and those around you – by implementing these simple self-care tips.
1. Start your day with something positive.
Create a positive morning ritual, even if it means waking up 15 minutes earlier than usual. Write in a journal, meditate, stretch or exercise, or read a chapter in a good book while sipping your morning coffee. Listen to some of your favorite songs and sing or dance along. Cuddle with your dog. Take a walk or say a prayer if you’re religious.
Whatever lifts your spirits and sets the tone for a positive and productive day, do it! It’s highly beneficial to spend some quiet time alone before the needs of others come rushing in.
2. Practice healthy habits.
Healthy self-care habits include drinking enough water, eating balanced meals, getting plenty of sleep, and exercising. When you feel good physically, you also feel better mentally. These practices also keep you feeling regulated, stable, and strong.
If you struggle to set new habits, link them to existing routines. For instance, drink a glass of water before brushing your teeth in the morning and at night, or briefly exercise while dinner cooks.
3. Make time for activities that soothe your stress.
Find at least three stress-relieving activities that work for you. What helps you feel calm, happy, and at peace? These might include taking deep breaths, listening to music, squeezing a stress ball, writing in a gratitude journal, painting, etc.
Do these activities consistently. Pay attention to what triggers your stress and learn to recognize the signs that your stress is building. Create an “emergency self-care” kit for work, so you can break out some of these activities as needed.
4. Take breaks.
As a teacher, your day is exhaustingly social. Take 10-15 minutes to decompress at the end of the school day or during your planning period. Sit quietly and reflect, or do a favorite stress-relieving activity.
If you can only grab five minutes, that’s OK. Just remember that you don’t always need to rush to answer the next email or plan the next lesson. Take a few minutes for yourself, and you can attend to these tasks with a clear mind.
5. Have reasonable expectations for yourself.
Teachers want to fix every problem for their students, take away their hardships, and change the world. When this isn’t possible by the time the bell rings, they feel a sense of failure.
Remember, even teachers are only human. Be kind to yourself by setting reasonable expectations. Think in terms of what you’d like to do and what you reasonably can do. For instance, you can provide a loving and supportive classroom environment. You can advocate for your students. You can take good care of yourself so you can show up as your best self every day.
End each school day by taking a few deep breaths and saying a mantra like, “I have done what I could do today,” or “I have done good/important work today.” Then say, “I will let the worry and stress go until tomorrow.”
6. Set boundaries.
Similarly, it’s important to say “no” sometimes. You simply can’t do everything for everyone, even if you’d like to. Don’t try to volunteer at every school event, attend every game, or serve on every committee.
Another valuable boundary is to leave your work where it belongs – at work. However, some teachers report feeling more stressed when using this strategy. Find a compromise that works for you. Don’t work after 7:00 P.M., don’t work on the weekends, or designate every other weekend as “work-free.” However, you choose to do it, make sure you hit the off switch sometimes.
7. Ask for help.
Interestingly, the people who offer the most help often have the hardest time asking for it. Create a strong support system both in and out of school, and don’t be afraid to reach out when you have a hard time. After all, you aren’t asking for anything you wouldn’t happily give!
Many teachers (and others in helping professions) also benefit from talking to a therapist or counselor. In addition, take time off when you need it. Your students will be OK for one day, and you’ll return feeling refreshed, recharged, and ready to offer love and patience to all.
The Role of School Administrators in Supporting Teacher Well-Being
School administrators play a pivotal part in fostering teacher well-being. Tangible initiatives – like introducing wellness budgets – allow teachers to access mental health resources or participate in wellness activities. Flexible scheduling can also alleviate stress, whether by rotating duties to give teachers short breaks or offering creative solutions to reduce time pressure. There’s also school-wide wellness programs – such as mindfulness or resilience workshops – that can help equip teachers with tools to manage stress effectively.
A principal’s leadership can set the tone for prioritizing well-being. When administrators actively advocate for teacher wellness, it reinforces its importance across the school community, making it clear that self-care is a shared value rather than an individual burden.
Wellness Resources and Support Systems for Teachers
Access to resources can significantly enhance teachers’ ability to manage stress and perform effectively. Mentorship programs are invaluable, providing emotional and professional guidance to both new and experienced educators. These programs also offer insights into effective classroom management strategies, further reducing the daily pressures of teaching.
District-backed counseling services – such as Employee Assistance Programs (EAPs) – give teachers tailored mental health support to navigate their unique challenges. Additionally, free or affordable resources – like local workshops, educator-focused webinars, and podcasts – can be valuable tools for personal and professional development.
By embracing these resources and strategies, teachers feel better equipped to handle the demands of their profession, creating a ripple effect that benefits their classrooms, colleagues, and school communities.
Building Resilience and Preventing Teacher Burnout
Self-care for teachers is an essential practice if you want to avoid chronic stress, burnout, and limited productivity. Banish any guilt you associate with self-care, and think of it as the only way to offer your best self to others. And remember, you deserve to be cared for too!
Taking on a growth mindset can also help educators reframe challenges as opportunities, building resilience in the face of daily demands. Equally important is the synergy between individual efforts and systemic support. Administrative advocacy and wellness initiatives complement personal resilience, creating a thriving environment for teachers.
The takeaway is clear: Teachers deserve rest, care, and resources to thrive, because healthier educators lead to healthier classrooms.
Follow these seven self-care tips, and you’ll feel much better – and teach better too.
