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Beat Summer Burnout: Self-Care Strategies for Teachers to Recharge and Thrive


Avoid teacher burnout this summer

You did it! Another school year conquered. But as the excitement of summer break fades, a familiar feeling might creep in – summer burnout.


Exhaustion, emotional depletion, and the looming dread of the next school year can steal the joy from this well-deserved break...think Sunday blues.


You're not alone.


The demanding nature of our profession leaves little room for self-care during the school year. By the time March comes around I am so exhausted I give changing professions some serious considerations.


But here's the good news: summer break is your chance to prioritize yourself and recharge for the year ahead.


In this post we'll discuss powerful self-care strategies to combat summer burnout and ensure a truly rejuvenating break...and there's also a Freebie included to make things that much easier!


Why Self-Care Matters for Teachers


Think of self-care as the oxygen mask on an airplane – you can't effectively help others until you put yours on first. Or if you prefer, you cannot pour from an empty cup.


Prioritising your well-being isn't selfish; it's essential for a successful school year. Here's why:


  • Reduced Stress and Burnout: Self-care practices like relaxation techniques and mindfulness exercises can significantly lower stress hormones and prevent burnout.


  • Improved Physical and Mental Health:  Taking care of your physical health through healthy eating, exercise, and adequate sleep lays the foundation for a strong mind. Regularly practicing self-care activities can also boost your mood, creativity, and overall well-being.


  • Increased Energy and Focus: When you prioritize self-care, you return to the classroom feeling refreshed and energized. This translates to better focus, improved teaching performance, and a more positive impact on your students.


A teacher self care workbook

Relaxation Techniques to De-Stress and Recharge for Teachers


With that said, here are some powerful relaxation techniques to combat stress and promote inner peace:


  • Deep Breathing: This simple yet effective technique can be done anywhere. Take slow, deep breaths through your nose, filling your belly. Hold for a count of four, and then exhale slowly through your mouth. Repeat for several minutes.

  • Progressive Muscle Relaxation: Tense and relax different muscle groups in your body, starting with your toes and working your way up. Focus on the feeling of tension releasing with each exhale.


  • Guided Meditation: Apps like Headspace or Calm offer guided meditations for all experience levels. These meditations can help quiet your mind, reduce anxiety, and promote feelings of calm.


Cultivate Mindfulness in Everyday Life


Mindfulness is the practice of paying attention to the present moment without judgment. Often times we find ourselves thinking too far into the future, worrying about tomorrow's problems and not spending time enjoying the now.


By incorporating mindfulness into your daily routine, you can cultivate a sense of peace and reduce stress.


Here are a few strategies to practice mindfulness this summer break:


  • Digital Detox: Schedule dedicated times to disconnect from email, social media, and work-related apps. Constant notifications contribute to stress and make it difficult to truly relax. So sign out of Instagram and turn off those Whatsapp notifications.


  • Be Present: Engage fully in everyday activities like eating, walking, or spending time in nature. Pay attention to your senses and focus on the sights, sounds, smells, and textures around you.


  • Gratitude Journaling: Take 5-10 minutes each day to reflect on things you're grateful for, big or small. Studies show that practicing gratitude can significantly improve mood and overall well-being.


A free teacher self care work book

Master Your Time for a Balanced Break


Summer break is precious, but it can also feel fleeting. In the blink of an eye we will be called in for planning week and wondering where the time went. But that mostly happens when our days become so monotonous that we do not notice time passing.


Here are some time management strategies to create a balanced break:


  • Schedule Self-Care: Treat self-care like important appointments! Block out time in your calendar for activities that bring you joy, whether it's reading a book, taking a nap, or spending quality time with loved ones.


  • Set Boundaries: Don't be afraid to say no to requests that would drain your energy. Establish clear boundaries between work and personal life. Avoid checking work emails or calls unless absolutely necessary.


  • Prioritize Activities You Enjoy:  Summer break is your time to unwind and recharge. Don't feel obligated to fill every minute with errands or chores. Prioritize activities that bring you a sense of accomplishment, relaxation, or joy.


Bonus Self-Care Tips for Teachers


  • Move Your Body: Regular exercise is a fantastic stress reliever and mood booster. Find activities you enjoy, like hiking, swimming, or dancing.


  • Nourish Your Body: Prioritize healthy meals, plenty of water, and adequate sleep. These habits will improve your energy levels and support overall well-being.


  • Connect with Others: Nurture your relationships with supportive friends and family. Spend time with people who make you laugh, uplift your spirits, and remind you why you love teaching.


Are You looking for some great worksheets to help with your self care journey this summer? Then Grab my Teacher Self-care Summer Workbook .


pages from a free teacher self care workbook


Remember, self-care is not a one-time event; it's a continuous practice. By incorporating these self-care.



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