Teachers' mental health is undoubtedly impacted by the weight and responsibility they bear, extending far beyond the typical 09:00 to 15:00 timeframe. They frequently work long hours despite low resources and an insufficient work-life balance.
Consequently, burnout rates rise, and the working environment becomes increasingly challenging, prompting high turnover rates and causing many teachers to consider leaving their jobs.
According to the Teacher Wellbeing Index 22, published by the UK-based charity Education Support, 75% of education staff described themselves as stressed. And the negative team culture and support have an impact on those being the main reason that drive stress in education workplaces.
In this article, we will explore what burnout is and ways to help prevent it, as well tips to help overcome it.
According to Mental Health UK, burnout is a state of physical and emotional exhaustion. It can occur when you experience long-term stress in your job or have worked in a physically or emotionally draining role for a long time.
Common signs of burnout:
For this purpose, addressing the underlying issues causing burnout is crucial because it does not simply fade away with time. In fact, if left unattended, burnout can intensify and have detrimental effects on both physical and mental well-being. Neglecting the signs of burnout can lead to long-term harm and diminish one's capacity and enthusiasm to meet job demands, subsequently impacting other aspects of life. Mental Health UK also emphasizes the importance of recognizing and actively managing burnout to safeguard overall well-being.
Taking care of your mental might help you in dealing with the stressful and demanding environment. Even so, because our individual stress tolerances differ, it is difficult to say with precision whether burnout can be prevented.
However, everyone has the option of taking proactive steps to avoid burnout or simply focusing on enhancing their quality of life. To ensure your well-being, take a look at the tips below, keep an eye out for any symptoms, and get expert help if you have any doubts or questions.
Learning to say no is a critical skill for preventing and overcoming burnout. You can reduce the overwhelming weight that contributes to burnout by establishing clear boundaries between work and personal life, prioritising activities, and delegating where possible. Putting things into perspective and streamlining your life can also significantly help to reduce stress-related burnout.
But how to say no? BetterUp shares some tips on 10 different ways to say no:
Also, here are some strategies to say no more often that Jessica Schubert, a Leadership Expert, shared on her page.
Take a Pause. Take your time to decide if you want to commit. A Yes answer might increase your workload, and a No answer may cut off an opportunity. Weigh up first what serves you best. Don't let a passion project get in the way of getting more important work done.
Offer alternatives and options. You want to be helpful, but you don't want to just say Yes to the request as it stands; consider a timeline that works for you, giving it to someone else but with your supervision, or share the task with someone else. Similarly, when you direct a request at someone, especially when you know they love autonomy, give them options like time, extra resources or approach.
Brief explanation. Show your logic and explain why you have to say No. Don't lose yourself in detail but give an honest and valuable excuse. People making a request may not understand your budget limitations, current workload lack of resources. You can apply the two-sentence rule: 'Sorry, I'm not able to.' Then one sentence with your explanation.
Confidence and conviction. Say I don't, not I can't. Research by Boston College found saying, "I don't" instead of "I can't" when telling someone "no" freed participants from demands. "I can't" shows a feebleness and uncertainty, like your explanation is on shaky ground. "I don't" implies a conviction, you've set boundaries for yourself, and you honour them — it exudes stability.
Ask for permission to say No. In many situations, we feel we can't say no. For instance, when our boss assigns us work. Try to reason with them by respecting their authority and honesty. Ask them to explain how a project or request might affect other work or deadlines. If they don't want to hear it, you'll do your best, but managers don't always know your workload.
Implementing practical strategies such as practising mindfulness or meditation, maintaining a consistent sleep routine, and enjoying quality time with loved ones can help address neglected areas of self-care.
Taking these proactive steps not only aids in recovery but also fosters resilience and enhances the ability to cope with the demands of the teaching profession.
Here are some ideas to help you create your own self-care time:
When you're navigating through tough times, it's crucial to seek support to help you overcome these challenges. Finding someone to talk to, whether it's a colleague or a healthcare professional, can provide you with the emotional backing you need.
It offers you fresh insights into your situation, an opportunity to learn from others who've triumphed over similar circumstances by sharing their experiences, and a chance to confront issues from a different standpoint.
Here are a few steps to consider:
Remember, if your feelings of burnout or stress are intense and prolonged, it's worth considering professional help from mental health experts.
Reading books can be a good ally to help you cope with stress. In a study conducted by the University of Sussex, individuals who had read for merely six minutes exhibited slower heart rates, less muscle tension, and reduced stress levels.
Dr. David Lewis, the neuroscientist who conducted the study, reported that reading, “is more than merely a distraction but an active engaging of the imagination as the words on the printed page stimulate your creativity and cause you to enter what is essentially an altered state of consciousness.”
Here are some suggested readings:
Teacher burnout presents significant challenges for both educators and their students. To keep the educational spark alive and make teaching a long-lasting journey, educators can dive into understanding the signs, fallout,, and preventive measures.
Recognising the significance of supporting mental health is crucial for educational institutions and governments. By creating a nurturing environment that prioritises educational professionals' well-being, we can positively impact the entire education system.
Did you like this article?
Access our Back to School page for more resources especially made for teachers.