You can’t teach new tricks to an old dog. Or can you? Over the last few months, I’ve been feeling inspired to think about innovative and effective burnout prevention strategies, because I’m hearing from so many teachers about how stressed, tired, and overwhelmed they are feeling.
As you can imagine, this has left me immersed in the sad state of education, concerns about the teacher shortage and retaining great educators, and the myriad challenges that teacher burnout brings.
However, in trying to get my mojo back (and practice what I preach!), I’ve discovered some things that are really helping me and other educators.
If you’re in a similar place and have been experiencing burnout or are rapidly descending into it, you’re going to love this post. I’m sharing three new burnout prevention things I’ve been trying.
Hint: There’s also one thing I’m giving up despite the fact that a lot of positive psychology experts think this is the way to go.
Can you guess what it might be? Read on to find out.
Why is Trying New Things in Burnout Prevention So Important?
You may think that you have burnout prevention all figured out, and you don’t need to be stepping outside your comfort zone.
However, after working with dozens of teachers, I’ve discovered that you may be deeper into levels of burnout than you realize.
For example:
When Michele first came to me, she wanted to work on getting her students to put in more effort.
Through working together, we were both surprised to discover she was already doing great with engagement strategies, but was working harder than her students for their results. By trying some of the techniques outlined in this post, she began setting boundaries for her time and effort and even starting finding more joy in her student interactions.
Want a similar experience to shift your work/life balance? You’re in luck! I’m currently taking on new clients for my Ignite Your Teaching Magic transformational journey.
Thankfully, I’m not the only one who benefits from my masterful way of overhauling burnout prevention.
Let’s get into the three things I’ve been trying in my own burnout prevention journey.
#1. Embracing a Morning (or Evening) Ritual
As educators, we are often prone to neglecting our own needs in order to support and bring our best for others.
I know for me that means overlooking my personal well-being for the sake of doing an amazing job at work. For example, I’ve often stayed up too late grading or sacrificed my morning routine during particularly busy weeks.
Do you see the importance of self-care in your overall effectiveness as a teacher?
That’s right, when we neglect our own well-being, we undermine our ability to be present with our students and bring our best selves to work.
Remember how on airplanes, they always tell us to put our own oxygen masks on before helping others? That’s because we can’t help someone else if we’re losing consciousness.
Instead, we have to prioritize self-care as an essential part of our professional practice.
Next time you feel overwhelmed by the demands of teaching, why not try embracing a morning ritual to start your day grounded and focused? Or, if you’re more of a night owl, give an evening routine of winding down and releasing the stress of the day a try.
Bonus Tip: Check out Ten 20-Minute Things You Can Do to Manage Teacher Stress. It’s chock full of tips on how to move out of stress quickly.
Starting my day with intention has been transformative for burnout prevention.
Each morning, I carve out time for a ritual that sets the tone for the day:
- Guidance for the Day: I begin with a tarot card pull, which helps me tap into my intuition and consider the energies that might influence my day.
- Mantra or Meditation: I choose a Sanskrit mantra or a guided meditation that resonates with my current emotions or goals, reinforcing positive self-talk and mindset.
- Journaling and Wealth Scripting: This practice allows me to pour out any lingering thoughts or concerns on paper, making room for creativity and focus. Wealth scripting, in particular, helps me align with my financial goals and abundance mindset.
- Logging Daily Habits and Nutrition: Keeping track of my habits in my bullet journal and noting what I consume helps me stay mindful of my physical health, which supports my mental well-being.
I’ve noticed that when I don’t start my day off with this ritual, I’m much less likely to stay on track with my other wellness habits.
This process not only centers me, but empowers me to approach the day with clarity and purpose.
#2. Practicing Gratitude in a New Way
I know, just like you, I have been rolling my eyes whenever I hear someone preach about the transformative power of simple daily practices, such as gratitude journals.
Thankfully, years ago, a colleague called me out on my tendency to dwell on the negative aspects of my day, and I felt I finally needed to embrace a gratitude practice.
I’ve been doing the “three things I’m grateful for” exercise most days in my bullet journal over the past several years. However, I noticed that I was often saying the same things over and over and not really getting the benefit of feeling the gratitude about those elements of my life.
Inspired by Hugh van Cuylenburg‘s practice of ending the day by reflecting on three things that went well, I’ve incorporated this gratitude exercise into my nightly routine.
This process is a slight shift in looking at what I’m grateful for, because it has helped me get specific about things I might otherwise not pay attention to.
Here’s what I discovered for burnout prevention when I started reflecting on what went well for me during the day:
- I began to notice and appreciate the small wins throughout my day, which I previously overlooked.
- My overall mood improved, making me more resilient in the face of daily stressors.
- I felt more connected to my purpose as an educator, finding joy in moments I used to take for granted.
- I saw a ripple effect of positivity in my interactions with others.
- I went to bed with a sense of accomplishment and woke up more optimistic about the day ahead.
#3. Completing the Stress Cycle
Silly to think that a wellness advocate sometimes neglects her own well-being, but here I was caught in the whirlwind of administrative tasks and daily stress, with no idea how I was going to regain my passion for my work.
It dawned on me that I’d been pouring all my energy into supporting my colleagues and my students’ learning experiences, along with community volunteering, and I’d neglected my own needs.
I sat down with the book Burnout: The Secret to Unlocking the Stress Cycle by Emily and Amelia Nagoski. Thank goodness, I love reading and find that a good way to destress.
My big a-ha was that we need to complete the stress cycle every day in order to let our bodies know that the threats from the day are over and we are now safe and ready to regulate.
The authors discuss seven research-based ways we can complete the stress cycle.
I’ve been making a conscious effort to do at least one of these each day:
- Physical Activity: Whether it’s a brisk walk, dancing, or yoga, moving my body is a direct way to process and release stress hormones.
- Breathing: I incorporate deep, slow breathing exercises throughout the day to downregulate the stress response.
- Positive Social Interaction: Connecting with others, even through simple exchanges, reminds me of the kindness and trust present in the world.
- Laughter: Seeking out humor and allowing myself to laugh deeply has been incredibly refreshing and grounding. Internet cat videos for the win!
- Affection: Sharing a long hug or spending quality time with my kitties brings a sense of peace and connection.
- Creative Self-Expression: Channeling my emotions through creative activities like painting or crafting has been a therapeutic outlet.
- Crying: Allowing myself to cry without judgment has been a cathartic release, helping me to physically let go of pent-up stress. I love a good tear-jerker movie for this.
Fast forward to today, and I’m happy to say that I am finally feeling like my nervous system is regulating again and I’m holding less stress in my body. Hooray!
Bonus! I’ve Given Up On Toxic Positivity
Here’s what I’m not doing anymore.
Through my work with burnout prevention, I’ve discovered that constantly looking on the bright side or hastily slapping a smile on my face no matter what I’m really feeling just doesn’t cut it.
I remember one instance during a particularly challenging week.
The crunch of work deadlines was hitting me and I had very little free time because I’d overcommitted myself. I was getting ready to go out of town and found that my water main was leaking (outside thankfully), but it was yet another stressor.
I forced myself to maintain a cheerful demeanor. “Everything happens for a reason!” I’d chirp, ignoring the knot of anxiety growing in my stomach.
This disconnect between my actual emotions and worries and my outward expression only deepened my feelings of stress.
Fortunately everything worked out, but I learned that trying to force positivity just creates more burnout because I’m not dealing with the underlying causes.
This means that I’ve given up on forcing myself to be positive all the time.
There is enough stress in navigating the complexities of modern life without pressuring myself to perpetually radiate positivity. Especially when it covers up my feelings that I need to acknowledge and let move through me.
Letting go of toxic positivity has been liberating. I’ve been able to authentically process my emotions, acknowledge my struggles, and seek genuine solutions or support where needed.
The relief of no longer having to maintain a façade of constant happiness has opened up more space for authentic, constructive positivity. One that stems from acceptance and resilience rather than denial.
What I do instead
Now, I lean into the power of authentic emotional expression.
This doesn’t mean dwelling on negativity but rather acknowledging my feelings, whether they’re joy, sadness, frustration, or anything in between. By embracing this authentic approach, I’ve found my stress levels are more manageable. And my interactions with others are more genuine and meaningful.
I practice gratitude and mindfulness, focusing on the present and finding joy in small, real moments rather than chasing an idealized state of constant positivity.
Key Takeaways
You can make the most progress in burnout prevention when you pick a few strategies, give them a spin, and see how they work for you. And if one technique isn’t a good fit, you’re better off finding one that is better suited to your personality.
There are so many ways to heal yourself from burnout. I hope this post has given you some new ideas to try in your daily routine.
Is there a main takeaway that was especially life-changing for you? Let me know over on Instagram or Facebook. I would love to hear from you!
Here at Empowered Educators, I’m all about inspiring teaching that ripples through generations and helping teachers find their passion and joy for teaching again.
Want to know more about how you can break up with burnout? Reach out here with any questions or comments.
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