Happiness Habits to Overcome Work Burnout for Educators

Feeling Stressed and Burned Out at Work?

If you’re an educator or school leader feeling exhausted, overwhelmed, and disconnected from the joy of teaching, you’re not alone. Work burnout is an all-too-common struggle in the education field, with heavy workloads, emotional demands, and ever-growing responsibilities leaving many feeling drained.

Why Educator Burnout Happens

Teaching is more than just a job—it’s a calling. However, the passion that drives educators can also be a double-edged sword. Long hours, emotional investments in students, administrative pressures, and a lack of work-life balance can lead to chronic exhaustion. Burnout doesn’t just impact educators individually; it affects entire school communities, diminishing morale and student engagement.

As a happiness coach, I work with thousands of teachers all across the country. As educators, we serve in one of the most stress-filled, heavyhearted professions out there. Every single one of us has struggled, suffered, and endured some type of darkness or had painful things happen in our lives. In my work, I meet so many teachers who are suffering from anxiety, stress, guilt, and feelings of defeat. In fact, when Dr. Ress treated me, he said, “Kim, the number one reason I see patients is for the common cold. The number two reason is to treat anxiety, and the number one client group who come for this help . . . are schoolteachers.”

I’ve spoken to thousands of teachers who are suffering under the workload of this profession and what it demands. One of my favorite things after I give a keynote is to spend time connecting with teachers. Many times, they find me at the front of the room and embrace me in tears. They speak about feeling called to be in this profession, but they’re wondering what they can possibly “let go of” to reclaim some peace in the other parts of their life.

How Burnout Manifests

Educators experiencing burnout may notice the following symptoms:

• Physical Exhaustion: Constant fatigue, frequent headaches, muscle tension, or trouble sleeping. You may wake up feeling just as tired as when you went to bed.
• Emotional Drain: A sense of detachment, frustration, or even resentment towards work. You may find yourself feeling emotionally exhausted after just a few hours at school.
• Lack of Motivation: Finding it hard to stay engaged or passionate about teaching. Tasks that once excited you may now feel overwhelming and burdensome.
• Decreased Performance: Struggling to keep up with lesson planning, grading, and student interactions. You may feel like you’re constantly behind with no way to catch up.
• Health Issues: Increased stress can lead to compromised immune systems, digestive issues, headaches, and high blood pressure. You may find yourself getting sick more often or experiencing chronic aches and pains.
• Irritability and Anxiety: Feeling easily overwhelmed, short-tempered, or anxious about work-related responsibilities. Small classroom disruptions or administrative requests may suddenly feel unbearable.
• Disengagement from Students and Peers: Avoiding interactions with students or colleagues, feeling isolated, or withdrawing from professional relationships.

Happiness Habits to Combat Burnout

To overcome burnout, educators must intentionally cultivate habits that restore energy and purpose. Here are some effective strategies:

1. Reconnect with Your Purpose

• • Reflect on why you became an educator in the first place.
  • Keep a journal of moments when you made a difference in a student’s life.
  • Find new ways to bring creativity into your teaching.
  • Set aside time to engage in professional learning that excites and inspires you.

2. Create Healthy Boundaries

• • Set clear work hours and stick to them.
  • Avoid checking emails after a designated cutoff time.
  • Communicate your limits with colleagues and administrators.
  • Schedule non-work-related activities into your calendar to ensure personal time isn’t compromised.
  • Leave work at work—don’t bring grading or lesson planning into your weekends.

3. Prioritize Mental and Physical Wellness

• • Exercise regularly, even if it’s just a 10-minute walk during lunch breaks.
  • Incorporate mindfulness practices like meditation or deep breathing exercises.
  • Stay hydrated and nourish your body with balanced meals.
  • Get enough sleep and establish a bedtime routine that helps you unwind from the day.
  • Use stress management techniques such as progressive muscle relaxation or guided visualization.

4. Foster a Positive Work Environment

• • Surround yourself with supportive colleagues who uplift you.
  • Create an uplifting classroom environment with positive affirmations and motivational decor.
  • Practice gratitude by acknowledging small wins every day.
  • Engage in collaborative projects that inspire you and break the monotony of daily tasks.
  • Advocate for wellness initiatives within your school, such as mental health breaks, social events, or teacher wellness programs.

The Role of Leadership in Preventing Burnout

School administrators play a crucial role in combating burnout by fostering a culture of well-being. Principals and leaders should:

• Encourage open discussions about mental health and workload concerns.
• Provide professional development that includes self-care and resilience training.
• Recognize and celebrate teachers’ efforts beyond just student outcomes.
• Ensure that workloads are manageable and that teachers receive the necessary support and resources to succeed.

How Educators Can Advocate for Themselves

Sometimes, combating burnout requires more than personal strategies—it calls for systemic changes. Here’s how educators can advocate for themselves:

• Voice Concerns: Speak up about unrealistic workloads and suggest solutions.
• Seek Professional Support: Engage in teacher coaching or therapy if needed.
• Encourage Workplace Change: Partner with school leadership to implement policies that promote well-being.

Kristen, an eighth-grade ELA teacher, told me, “Kim, just today, I was wrestling with the need to teach my next class with the need to immediately report the concerning behaviors of my previous class. Do I neglect one class of thirty students to report the nonemergency bad behaviors of students, or do I neglect to report the bad behavior until I have time to breathe, which would be after I do my after-school tutoring for kids who are struggling? I feel like nothing gets done well, the stress builds, and I’ve failed once again.”

This profession is out of control, and it seems no one has answers for how they can get their sanity back. But that is what my work does. I help teachers not be enslaved to a system and instead take control of the only thing that is in their control: how they operate in this system.

Small Steps Lead to Big Joy

Preventing and recovering from burnout doesn’t require a drastic life overhaul. Small, intentional steps lead to lasting change. Consider implementing just one or two happiness habits and build from there.

If you’re ready to take a deeper dive into creating a happier work-life balance, explore my book, Teach Happy: Small Steps to Big Joy, where I outline practical strategies to transform your well-being.

For educators looking for professional guidance, check out our Teach Happy Keynotes to gain research-backed techniques for thriving in your career.

Let’s work together to make educator well-being a priority! Contact us today.