7 Essential Teacher Self Care Ideas To Stop Burnout Before It Starts
Teacher self care isn’t just a nice idea—it’s survival. In this post, I’m sharing seven simple yet essential self-care tips to help you recognize burnout before it takes over and create a sustainable teaching routine that won’t leave you running on empty.
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For years, I told myself I’d rest later, that the stress was just part of the job, and that good teachers pushed through no matter what.
Then burnout hit me like a freight train, and before I knew it, I was done. I walked away from teaching altogether.
But after some much-needed time away, I found my way back to teaching—this time, with boundaries, balance, and a self-care plan that actually works. Now, I love teaching again, and I want the same for you!
This post is here to help you recognize burnout before it takes over and give you seven simple yet essential self-care tips to keep teaching without losing yourself in the process.
This post is all about teacher self care ideas and why making it a priority will help you stay in the classroom and love what you do.
What Is Teacher Burnout?
Teacher burnout is more than just feeling tired—it’s a state of emotional, physical, and mental exhaustion caused by prolonged stress. It sneaks up on you, starting with small signs like feeling overwhelmed or dreading Monday mornings, and before you know it, you’re completely drained. If left unchecked, burnout can lead to resentment, anxiety, and even the decision to leave teaching altogether (ask me how I know).
The good news? Burnout isn’t inevitable. By prioritizing self-care, setting boundaries, and making small but meaningful changes, you can prevent it before it takes over. Here’s how.
1. Set (and Stick to) Boundaries
Let’s be honest—teachers are notorious for taking on way too much. We say yes to extra duties, answer emails at all hours, and spend our evenings grading instead of relaxing. But here’s the truth: if you don’t set boundaries, your job will take up every ounce of your time and energy.
Start small. Pick one boundary you can implement right now. Maybe it’s not checking your email after 5 PM. Maybe it’s leaving work at contract time a few days a week. Whatever it is, protect your time and don’t feel guilty about it. The work will always be there, but your well-being should come first.
2. Stop Bringing So Much Work Home
Raise your hand if your teacher bag is basically a traveling office. 🙋♀️ I used to lug home stacks of papers, convinced I’d grade them all… only to move them from one side of the couch to the other. Eventually, I realized that bringing work home didn’t make me more productive—it just blurred the line between work and home life.
Instead, prioritize what absolutely needs to get done at school and let the rest go. Try batch grading, using tech tools to speed up the process, or setting a timer to see how much you can accomplish before you leave for the day.
3. Build Self-Care Into Your Daily Routine
Self-care isn’t just bubble baths and face masks (though if that’s your thing, go for it!). It’s about intentionally doing things that recharge you—even in small ways.
Here are a few simple self-care habits you can sneak into your day:
Morning: Listen to your favorite podcast on the way to work.
During the school day: Take deep breaths, drink water, and step outside for fresh air at recess.
After school: Do something just for you—even if it’s just reading for 10 minutes or taking a short walk.
The key is consistency. Tiny acts of self-care add up, and over time, they make a big difference.
Not sure where to start? I’ve created a FREE 30-day teacher self-care challenge to help you build small, manageable habits that actually make a difference.
4. Learn to Say No (Without Feeling Bad About It)
Teaching is full of extra responsibilities—committees, after-school clubs, volunteering for events. While these things can be rewarding, they can also drain your energy if you’re already stretched thin. It’s so ingrained in us as teachers that being a “team player” means doing all. of. the. things. But it’s just plain unsustainable and leads to feelings of overwhelm, resentment, and being overworked.
If saying “no” feels hard, try these phrases:
“I’d love to help, but my plate is full right now.”
“I can’t commit to that, but I appreciate you thinking of me!”
“I need to prioritize my time, so I’ll have to pass.”
Saying no doesn’t make you a bad teacher. It makes you a teacher who values your well-being.
5. Connect With Other Teachers (But Avoid Toxic Negativity)
Teaching can feel isolating, but having a strong support system makes all the difference. Some of my best teaching moments have come from swapping ideas, venting, and laughing with colleagues who get it.
If you’re not feeling connected to your teaching team, here are some ways to build relationships:
Join your colleagues in the teacher’s lounge—even if it’s just for a few minutes. Sometimes, a casual chat over lunch can help break the ice and create a sense of community.
Invite a team member to lunch—even a quick meal together can help you feel more supported.
Find an online teacher community—if your school environment isn’t the most uplifting, connecting with supportive teachers online can be a game-changer.
That said, be mindful of toxic negativity. There’s a difference between healthy venting and a lunch table that turns into a daily complaint session. If you leave feeling more drained than when you sat down, it might be time to step back.
If you want to take a break from lunch with your team but don’t want to offend anyone, try these phrases:
“I need a little quiet time today, so I’m going to eat in my room, but I’ll catch up with you all later!”
“I have a few things I need to finish up during lunch, but I’d love to chat during planning!”
“I’m trying to change up my routine a bit and take a breather during lunch—hope you don’t mind if I sneak away today!”
Taking care of yourself doesn’t mean isolating yourself—but it does mean being intentional about the company you keep.
6. Fuel Your Body Like It Matters (Because It Does)
I know how easy it is to survive on coffee and whatever snacks you can grab between lessons, but your body needs real fuel to keep up with the demands of teaching.
A few easy ways to take care of your body:
Keep protein-packed snacks in your desk.
Drink water throughout the day. (Seriously, go take a sip right now!)
Meal prep simple, nutritious lunches so you’re not stuck eating crackers from the teacher’s lounge.
When you take care of your body, you’ll have more energy—and more patience—for your students and yourself.
7. Remember: You’re More Than a Teacher
For teachers, teaching isn’t just a job—it’s part of who we are. We pour so much of ourselves into our students, our lessons, and our classrooms that the lines between “teacher” and “person” start to blur. It’s easy to feel like we are our work, and that can make it incredibly hard to step away.
But here’s the truth: you are more than just a teacher. You’re a whole person outside of the classroom—a friend, a parent, a partner, a creative, an adventurer (even if that adventure is just a Netflix binge on the couch).
Make time for things that remind you that you’re you, not just “Miss/Mr. [Last Name].”
For me, stepping away from teaching for a while helped me rediscover who I was outside of the classroom. Now that I’m back, I make sure to protect that balance—because loving teaching and loving my life outside of it is the goal.
Final Thoughts: Teacher Self Care Isn’t Optional
Burnout doesn’t happen overnight, and neither does preventing it. But by making small, intentional changes—setting boundaries, prioritizing self-care, and remembering that you matter too—you can stay in the classroom without losing yourself in the process.
This post is all about teacher self care and how making it a priority will help you stay in the classroom and love what you do.
