How to Prevent Teacher Burnout: Practical Strategies for Educators

 How to Prevent Teacher Burnout: Practical Strategies for Educators

Teacher burnout is a real challenge—and it can hit at both the micro and macro levels. Whether it's been a rough couple of days or you've been in the classroom for years and are simply feeling “done,” the exhaustion that comes from lesson planning, grading, and managing everything else can feel overwhelming. If you’ve ever found yourself running on empty, let me assure you—you are not alone. Fortunately, there are strategies you can implement to help prevent teacher burnout and reclaim your energy and passion for teaching.

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What is Teacher Burnout?

Teacher burnout happens when you find yourself mentally, emotionally, or physically exhausted from the high demands of teaching. Some common signs include:

• Feeling drained or waking up tired
• Dreading going to work
• A loss of enthusiasm and creativity
• Experiencing fatigue, frequent illness, or even a lack of interest in hobbies and personal activities

Burnout can occur when you feel a constant pressure to meet the demands of your classroom—balancing lesson planning, grading papers, and addressing the unique needs of each student. It can also stem from a lack of support at home or in your professional environment or difficulties maintaining work-life balance.

If you can relate to any of these feelings, don't worry. There are practical steps you can take to manage burnout and prioritize self-care.

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Strategies to Prevent Teacher Burnout

Here are four essential strategies to help you build balance, reclaim energy, and reconnect with the joy of teaching:

1. Set Boundaries

Boundaries are vital for maintaining balance between your professional responsibilities and personal life. Even though you might have your school emails on your phone, you don't need to respond to them immediately. Consider turning off notifications to create mental space and protect your time at home.

Here are a few ways to establish boundaries:

• Turn off email notifications: Avoid the temptation to check emails as soon as they come in. You
  can check your inbox periodically if necessary but allow yourself mental space by managing when you engage with emails.
• Keep work at work: Grading papers or lesson planning at home can quickly blur the lines between work and personal life. Try to finish as much work as you can at school—during prep time, lunch, or before/after school—so you can leave work at school instead of bringing it into your home life.

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2. Prioritize Sleep and Nutrition

Sleep and nutrition are foundational to mental health and overall well-being. While it can be tempting to stay up late binge-watching shows or scrolling on social media, prioritizing rest is one of the best things you can do for your mental and physical health.

Here’s how you can focus on improving sleep and nutrition:

• Get adequate sleep: While it may seem simple, consistent and quality sleep can improve your mood, decision-making, and ability to manage stress.
• Eat clean, nutritious food: Avoid fast food and processed snacks. Consider meal prepping on weekends or subscribing to healthy food delivery services like Green Chef or Purple Carrot to save time and ensure healthy meals are always available.
• Stay hydrated: Teachers often struggle with this, as balancing water intake with bathroom breaks can feel tricky. But drinking water regularly—starting your day with a big glass, having water at lunch, and replacing soda with water—can greatly improve energy levels.

Small choices like these can lead to big changes in how you feel during your workday.

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3. Build a Support Network

A strong support network can act as both a buffer during tough times and a source of encouragement. Whether it's colleagues, friends, or family members, having people you can vent to, celebrate with, or rely on makes a huge difference.

Here’s how to nurture your support network:

• Connect with colleagues: Having a trusted group of fellow educators can help you share challenges, successes, and advice. Whether it’s through a group text, lunch, or social events, being able to lean on peers is invaluable.
• Create external connections: Don’t rely solely on work friendships. Join a club, attend a class, or find a hobby group to connect with people outside of your daily school life.

Support is essential for maintaining balance and emotional well-being.

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4. Make Time for Hobbies

Hobbies aren’t just about fun—they’re vital to mental health and stress relief. They give you a space to engage in something you enjoy without having to make constant decisions, which can be mentally exhausting.

Here are some tips to make time for hobbies:

• Schedule them like a work meeting: Just as you would block off time for an IEP meeting or professional development session, block time for your hobbies. Treat this time as non-negotiable.
• Engage in low-pressure activities: Choose hobbies that bring joy, relaxation, and creativity—whether that's hiking, reading, gardening, or painting. The goal is to unwind and recharge.

When you prioritize hobbies, you're allowing yourself the mental space to return to your students with renewed energy and creativity.

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How to Sustain These Strategies

Implementing changes is easy at first, but maintaining them over time can be challenging. Here are a few ways to ensure you don’t lose sight of your self-care goals:

1. Accountability Matters

Find someone to support you on your journey. Whether it’s a colleague, a friend, or a family member, having someone to check in with can boost your motivation. For instance, you could send a simple daily text, like “I did my devotional today. Did you?”

2. Block Time on Your Calendar

Scheduling self-care just like you schedule professional commitments is key. Put boundaries, sleep routines, and hobbies on your calendar to ensure they’re not pushed aside by other demands.

3. Audit Your Time

Take a day to track how you spend your time. Look for patterns of procrastination, distractions (like excessive social media), or time that could be better used for rest and personal activities.

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Debunking Common Teacher Burnout Myths

Let’s address a few misconceptions that can lead educators down the wrong path:

Myth #1: “If I work harder, I’ll feel better about myself.”

Truth: Rest and recovery are proven to increase productivity—not endless hustle. Think of the analogy
of two lumberjacks. One spends time to sharpen his axe and takes breaks, while the other works non-stop. The first cuts more wood over time because rest allows for efficiency.

Myth #2: “Self-care is selfish.”

Truth: Nothing could be further from the truth. Teaching is a profession of giving—giving time, energy, and resources to your students. If you’re constantly depleting your energy without replenishing it, you’ll eventually have nothing left to give. Prioritizing self-care allows you to continue showing up for your students.

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Final Thoughts

Teaching is a noble profession, but it can take a significant emotional toll if you’re not prioritizing your mental health and well-being. By setting boundaries, prioritizing sleep and nutrition, building a support network, and making time for hobbies, you can build habits that prevent burnout and help you maintain balance.

You can’t pour from an empty cup. Take care of yourself first, so you can continue to inspire and educate your students.

If you found these tips helpful, check below for more resources and videos on managing teacher burnout. Thank you for stopping by for your “classroom coffee break.” You’ve got this. ☕✨

www.johnvandusen.com

Podcast: "Classroom Coffee Break"
https://youtube.com/playlist?list=PLuIaccVXQGIgUHfyl07LhQYhPw-8XVT0Q&si=3GIRtaLUVzwQmGEP

Blog post is written with the assistance of AI using the video transcript from my Podcast: "Classroom Coffee Break- E9 4 Strategies to Prevent Teacher Burnout": https://youtu.be/X6SxWYMT1XU

Classroom Management Tips

 

Classroom Coffee Break- Episode 8

If you have ever struggled with classroom management, here are six techniques to ensure your classroom runs smoothly:

Defining Classroom Management

Classroom management encompasses the skills and techniques teachers use to keep students organized, orderly, focused, attentive, on-task, and academically productive. Effective management helps both teachers and students maintain a structured, low-stress environment conducive to learning.

Why Great Classroom Management Matters

1. Reduces Student Anxiety: Clear expectations and consistent routines help students feel secure and focused. Knowing what to expect—from lesson delivery to grading timelines—creates a comfortable learning environment.

2. Reduces Teacher Stress: A well-managed classroom minimizes chaos, making teaching more enjoyable and less overwhelming.

3. Increases Academic Growth: When students understand their roles and responsibilities, valuable classroom time can be devoted to instruction and learning rather than discipline.

Strategies for Effective Classroom Management

1. Establish Clear Expectations

   • Define what is expected of students from the moment they enter the room.

   • Use visual aids like posters or daily routines written on the board.

   • Revisit expectations regularly to reinforce them throughout the year.

   • Avoid gray areas; unclear expectations lead to inconsistent behavior.

2. Develop Clear Routines and Procedures

   • Create structured methods for attendance, material distribution, and lesson transitions.

   • Introduce and practice these routines early in the year.

   • Examples include countdowns (e.g., “5-4-3-2-1”) or hand signals to regain attention.

   • Adapt routines to fit your grade level and subject.

3. Build Positive Relationships

   

   • Engage with students individually, not just as a class. 

   • Attend events like sports games or concerts to show support.

   • Personalize interactions by commenting on their interests or achievements.

   • Small gestures like remembering their hobbies can build trust and respect.

4. 
   Use Proximity and Nonverbal Signals

• Arrange your classroom to allow movement and easy access to students.

• Stand near students who are off-task to subtly redirect their focus.

• Incorporate signals like finger snaps or raised hands to regain attention.
  
  

5. Address Misbehavior Calmly and Quickly

   • Remove disruptive students from the environment temporarily to de-escalate situations.

   • Use calm, logical responses rather than emotional reactions.

   • Frame discussions around behavior versus expectations to depersonalize conflicts.

6. Teach Self-Regulation

   • Introduce tools for students to manage their emotions and reactions.

   • Programs like TRAILS Social Emotional Learning can help students process their thoughts, feelings, and behaviors.

   • Encourage self-reflection to empower students to take responsibility for their actions.

Reflection and Consistency

• Regularly evaluate which strategies are effective and adapt as needed.

• Maintain consistency in applying expectations and routines. Inconsistency leads to confusion and undermines authority.

• Avoid overreacting to minor misbehaviors to focus energy on maintaining a productive learning environment.

Final Thoughts

Classroom management is an evolving process that changes with each group of students. Reflecting on past successes and challenges allows you to grow and adapt as an educator. With clear expectations, positive relationships, and consistent routines, you can create a classroom environment where both teachers and students thrive.

www.johnvandusen.com

Podcast: "Classroom Coffee Break"
https://youtube.com/playlist?list=PLuIaccVXQGIgUHfyl07LhQYhPw-8XVT0Q&si=3GIRtaLUVzwQmGEP

Blog post is written with the assistance of AI using the video transcript from my Podcast: "Classroom Coffee Break- E8: Classroom Management Tips" found at: https://youtu.be/cDAJTCPlLKk?si=deQlL2QpOA9MK2Vq

You have two seconds...Part 2

 TL;DR:

• You have two seconds to grab and hold your students’ attention. They have conditioned their brains to consume content they wish to consume for short periods of time.
• Students lacking attention, focus, and respect for elders is not something new so how do we become better teachers tomorrow than we are today?
• Three principles that help us be better teachers: (1) build relationships (2) provide opportunities to struggle and fail (3) make learning relevant.

You Have Two Seconds

Back in November 2022, I wrote a blog post titled, “You have two seconds…” about observing my 8th-grade students coming in and out of focused attention. I observed that I had about two seconds to snag their attention and once I had it, I had about 12-15 seconds before it was gone.

“I believe that students have conditioned their brains to do two things: First, they only consume content that they want to consume. If something shows up on their screen (TikTok, Instagram, Netflix, YouTube, etc.) that they don’t like, they do not watch it. They scroll up. Next.

Second, they refresh their attention every 15-60 seconds. TikTok videos average 21-34 seconds and Instagram Reels average 15-60 seconds with bloggers and influencers stating (limited sources) that on both platforms the “best” length for video engagement is 7-15 seconds. They will watch it until the end, building up the algorithm better than if they scroll off a 30-second video when they are only 15 seconds in.”

I am a better teacher today than I was before I wrote that post due to the conversations I have had with parents, teachers, and administrators about our observations. One of my good friends who is now the principal of an elementary school printed it off and used it as professional development with his staff. He said that the conversations in their small groups were incredible!

You may only have two seconds to gain and keep a student’s attention: Use it wisely!CLICK TO TWEET

Those conversations have made me a better teacher today than I was yesterday, but I want to be better tomorrow than I am today!

Before making those observations and putting my ideas down on paper, I would get frustrated with the lack of attention, lack of focus, and what I considered disrespectful behavior. As a history teacher, I know that this is not the first time that a teacher has been unhappy with the mental behavior of their students, so I went back a little over 2,400 years and found this gem:

“The children now love luxury; they have bad manners, contempt for authority; they show disrespect for elders and love chatter in place of exercise. Children are now tyrants, not the servants of their households. They no longer rise when elders enter the room. They contradict their parents, chatter before company, gobble up dainties at the table, cross their legs, and tyrannize their teachers.”
― Socrates (470 B.C – 399 B.C.)

In 400 B.C. students didn’t have SnapChat and TikTok, but the same types of issues arose. Lack of attention, inability to focus…Interesting!

So how do we become better teachers tomorrow than we are today?

The techniques, language, and classroom dynamics have changed, but I believe that the overarching principles have stayed the same. Here are three that always float to the top of my thinking.

Relationships.

People don’t want to be alone. Biologically, we are meant to be in a tribe. Unfortunately, we can be in a room full of people and feel completely alone, chasing the next dopamine hit on social media. Building relationships between students can be difficult, but it’s something that must be done. I’m a firm believer that it must be done face-to-face. There are about 100 million (rough estimate) team-building and relationship-building games you can find based on the age of your students and their ability level. Fun, silliness, and laughter will help build friendships within your classroom.

Struggle.

I use the example of “Playing Madden on Rookie” to describe this. Once and a while, it can be fun to put up 100 points on a video game, but in reality, it’s not as fun as you would think. Daniel Coyle in his book, “The Talent Code: Unlocking the Secret of Skill in Sports, Art, Music, Math, and Just About Everything Else” states it this way, “Struggle is not an option: it’s a biological requirement.” He continues, citing a study from 1995:

“According to a 1995 study, a sample of Japanese eighth graders spent 44 percent of their class time inventing, thinking, and actively struggling with underlying concepts. The study’s sample of American students, on the other hand, spent less than 1 percent of their time in that state.”

Wow. If you read about the training routines of Kobe Bryant (I recommend, “The Mamba Mentality: How I Play”) and Michael Jordan, you will find some of the same ideas about struggling and pushing to be better.

We can do that too. Your students are more capable than they think they are.

With struggle comes failure. But is failure so bad? When I was teaching Pre-K thru 5th grade S.T.E.M., I routinely heard the following progression from students as they were attempting something difficult.

“It’s impossible.”
“I can’t do it.”
“I think I got it.”
“YES, I DID IT!”
“This is easy!”

What I observed in my S.T.E.M. classroom wasn’t a new concept. Benard Shaw (1856-1950) said, “People who say it cannot be done, should not interrupt those who are doing it.” Help your students get out of their own way! Read my blog post “Prepare to Fail!”

[scroll down to keep reading]

Relativity.

I’m not talking about the speed of light as Einstein was. Wait. Yes, I am, just in a different context. As a “more seasoned” teacher, I grew up without cell phones, iPads, Instagram, and Netflix. However, our students will never know such a world. To them, everything happens quite literally at the speed of light.

Putting that history teacher hat back on, something I struggle with every day is making events of the past relevant to events of today. Luckily, the last few years have been rich with “history repeated itself” moments. Arguments over free speech, taxes, war, and the environmental impact of industry are all hot topics of today. They were also hot topics in the 1760s, 1810s, and 1890s.

It doesn’t take that much more effort on the teacher’s side to intertwine my history lessons with modern-day events. This enhances my student’s experience in the classroom and challenges some of their preconceptions about history.

This idea of making the material relevant also sets them up to struggle in order to make connections between something that happened two days ago with something that happened two hundred years ago. Lucky for our students, because of the relationships that they build with their teachers and with each other, those struggles never have to be faced alone.

You may only have two seconds to gain and keep a student’s attention: Use it wisely!