#15: How Teachers Can Manage Anxiety and Burnout Naturally

We all know that teaching is more than just a job—it’s a calling. But with that calling comes immense pressure, long hours, and the emotional weight of shaping young minds. In fact, research shows that K-12 teachers are the most burned-out professionals in the U.S., even surpassing healthcare workers. If you’ve ever felt overwhelmed, emotionally drained, or struggled with persistent anxiety, know that you are not alone.

The good news? There are natural, science-backed ways to manage anxiety and burnout so you can show up for your students and yourself with renewed energy and peace of mind. In this post, we’ll explore practical strategies to support your mental well-being.

Understanding Teacher Anxiety and Burnout

First, let’s clarify the difference between healthy anxiety and chronic anxiety:

• Healthy anxiety is a normal human response to stress, helping you stay alert and responsive.
• Chronic anxiety and burnout manifest as ongoing exhaustion, emotional detachment, or feelings of helplessness, making it difficult to function.

Some common warning signs of burnout and anxiety include:

• Difficulty sleeping or constant fatigue
• Racing thoughts or difficulty concentrating
• Emotional exhaustion or feeling detached from students and loved ones
• Increased irritability or mood swings
• Physical symptoms such as headaches or digestive issues

Natural Ways to Manage Anxiety and Burnout

If you’re experiencing burnout or anxiety, prioritizing your well-being is not selfish—it’s essential. Here are proven strategies that can help:

1. Support Your Nervous System with Nutrition

Your brain and body need the right nutrients to function properly. Teachers often skip meals or rely on quick, processed foods, but small dietary shifts can make a big impact.

• Prioritize protein and healthy fats to keep your energy stable.
• Check your iron and vitamin D levels—deficiencies in these can contribute to fatigue and brain fog.
• Stay hydrated with electrolytes to support cognitive function and prevent energy crashes.

2. Incorporate Mindfulness and Breathing Techniques

Deep breathing exercises and mindfulness practices reduce stress hormones and help regulate your nervous system. Try:

• Box breathing: Inhale for 4 seconds, hold for 4, exhale for 4, and hold for 4.
• Mindful moments: Take a few deep breaths between transitions to reset.
• Gratitude journaling: Write down 3 small wins each day to shift focus to the positive.

3. Optimize Sleep and Recovery

Chronic sleep deprivation worsens anxiety and burnout. Some sleep-supporting habits include:

• Create a bedtime routine that signals your body to wind down.
• Limit screen time before bed to avoid disrupting melatonin production.
• Consider herbal supplements like magnesium or chamomile tea for relaxation.

4. Address Hormonal Imbalances

For female teachers, hormonal shifts due to perimenopause or menopause can exacerbate anxiety and stress. If you suspect an imbalance, consider:

• Talking to a healthcare provider about hormone levels.
• Trying herbal supplements like Vitex or Women’s Phase II for balance.
• Tracking symptoms to identify patterns and triggers.

5. Create Healthy Boundaries to Prevent Overwhelm

As teachers, we often put others first, but setting boundaries is key to long-term well-being. Some boundary-setting strategies include:

• Saying no to extra responsibilities that drain you.
• Setting a hard stop time for grading and lesson planning.
• Prioritizing personal time for hobbies and rest.

In This Episode, You’ll Discover:

• The top signs of anxiety and burnout teachers need to watch for.
• How nutrient deficiencies impact mental health (and what to check!).
• Science-backed stress reduction techniques that fit into your busy schedule.
• Practical tips for balancing hormones naturally to reduce anxiety.

Your well-being matters just as much as your students’ success. By taking small, intentional steps, you can reduce anxiety, beat burnout, and reclaim your joy in teaching. Remember, self-care is not an indulgence—it’s a necessity for longevity in this profession.

Want More Support? Join The Science of Reading Formula

If you’re looking for research-backed strategies to simplify teaching and reduce stress, check out The Science of Reading Formula. Join today and gain access to actionable lessons, expert insights, and a supportive community. Click here to enroll now.

LINKS

• Listen on Apple or Spotify.
• Dr. Brian Plante on Instagram
• Dr. Plante at the Amen Clinic
• Dr. Amen on Instagram
• Seed Cycling How-To
• Vitanica Femrebelance (Always check with your medical doctor before taking any supplement to find out if there are potential medication complications.)
• Vitanica Women’s Phase II (Always check with your medical doctor before taking any supplement to find out if there are potential medication complications.)
• Ultima Electrolyte Powder
• LMNT Electrolyte Powder
• Join Malia on Instagram
• Become a Science of Reading Formula member!

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