A Teacher’s Life is not a nappy one

How to Avoid Teacher Burnout

How about we get genuine for a minute…teaching is hard, folks. Between lesson arranging, classroom administration, speaking with guardians, reviewing, going to proficiency advancement – the rundown continues endlessly – instructors are so busy. Furthermore, this frantic behaviour definitely prompts elevated amounts of stress. It’s no big surprise that 15% of US teachers leave teaching each year.  That is a large number of people, many victims of burnout! Stress management has not worked. We will look at the signs of burnout later. You already know if you have suffered from it.


Research has appeared showing symptoms that connect between worried teachers and worried students.

One study led by the College of English Columbia in 2016 followed the stress hormone, cortisol, in 400 basic studies. Scientists discovered higher everyday levels of cortisol in pupils whose teachers had elevated stress.

So it benefits both teachers and students for educators to target their own well being and learn stress reducing methodologies to use at school. One effective device to use is to Mindfulness. Sound excessively new-agy for you? Stay with me. I’m not looking at burning incense and singing “Kumbaya” (however, in the event that works for you, sing on, old buddy).

The best definition I have discovered originates from ABC reporter Dan Harris, who found Mindfulness after an on-air panic attack in 2014. He characterises Mindfulness as “the capacity to comprehend what’s going on in your mind at any given minute without escaping by it.” How could this kind of mindfulness help instructors and understudies?

Instructors must be more aware of their feelings in the classroom, they can better react when upsetting circumstances arise as they wont to do.

Teachers can beat stress and burnout


When you feel overpowered by stress, before responding, take three full breaths. Only three breaths can start to bring down cortisol levels and give you an opportunity to consider how you should to react to the circumstances.

Stroll to your school day. Even a 10-15 minute walk can raise endorphins and lower cortisol levels. Strolling with a  teacher and discussing issues from the day can help you to discover new insights. Use some type of unwinding discipline which can help early on with stress management. It could be yoga or basic meditation. Indeed, as little as 3 minutes can be successful (and simple to do on your meal break). As you sit  and breathe discreetly, let your mind wander and then pull it back to the present, again and again. It resembles doing bicep twists with your mind. In the event that you battle against ruminating about your problems, returning to your breathing.  As a teacher myself, I have encountered firsthand how taking a brief period every day is very calming. We trust you find these care tips supportive in bringing some quiet to your bustling life.

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Mindfulness helps Teachers beat stress

Therefore teachers play a crucial role in ensuring that the classroom atmosphere is optimal for their students to learn and for their well being both socially and emotionally. They have to stay ahead of many kids doing various stuff and deliver classroom content against a time constraint; as well as trying to manage the students’ emotional states during interactions with one another. All this workload can lead to teachers burning out and ultimately getting stressed. This is where mindfulness comes in! Let us look at why practicing mindfulness is a good way of reducing the effects of teachers stress.

Reduces Thoughts and, therefore, symptoms

Mindfulness is basically a psychological state of self-awareness of one’s thoughts and emotions which entails focusing on exercising an impartial attitude towards one’s current experiences. Research has revealed that practicing mindfulness boosts focus and eliminates negativity from deep thought. One cause of teachers stress is the worry of not being able to meet targets and the consequences of that. This is usually very distracting and a sure ingredient for paranoia. Practicing mindfulness will enable them to focus on one task a time and ignore the fear of the unknown.

Promotes Well-being and reduces need for stress management

The practice of mindfulness by individuals has positive effects on his or her general well-being. This is because it lessens anxiety and brings about self- fulfillment which in turn reduces the risk of contracting diseases caused by stress like cancer, ulcers, and psychopathology. This can, therefore, be harnessed as a mental and physical health tool for teachers who feel overworked by reducing their stress levels and ensuring they are generally healthy.

Enhances Relationship Satisfaction among those in the class

The practice of mindfulness protects a person against the stressful emotional effects that occur as a result of relationship conflict and equips them with the ability to positively express themselves  when faced with different social circumstances. For teachers, this will come in handy when having to deal with matters indiscipline among students that usually leads to disagreements. Finding the best way to handle the situation will lead to a more positive outcome.

Increases Focus of teachers

Mindfulness meditation also affects an individual’s ability to focus their attention while suppressing distracting information. This is an essential trait for any teacher who has a load of work to finish before a certain deadline. It will enable them to concentrate on completing one task at a time without their thoughts wandering to the other tasks in waiting. This leads to a more functional teacher with fewer symptoms which will eliminate the elements of “panic” and “stress”.

Reduces Emotional Reactivity

Teachers stress often leads them to get worked up emotionally and some may end up having a nervous breakdown from the slightest of triggers. Research has backed the practice of mindfulness to reduce the rate at which people react to emotional situations.  Then it helps a person to be more composed while preventing them from overreacting in the face of events or situations that are emotionally upsetting.

Boosts Teachers’ Memory

Teachers’ stress will normally lead to cases of amnesia and generally switching off. The result of this is a non-performing teacher who will project the same to his or her students. Practicing mindfulness can counter such symptoms by enhancing their working memory capacity and ensuring that they remember to carry out what’s on their schedule.

This link takes you to a quiz to determine your stress levels and an assessment. I found it somehow reassuring to see symptoms in writing. See what you think:

Stress/Burnout Quiz



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