#23: How to Avoid Teacher Burnout and Stress with Kelsey Sorenson
Teaching is one of the most rewarding professions, but it can also be one of the most stressful. Between lesson planning, grading, parent communication, and meeting school expectations, teachers often find themselves overwhelmed. If you’ve ever felt exhausted, discouraged, or even questioned whether you can keep going, you’re not alone.
In fact, 44% of teachers report feeling burned out, with many saying that stress has become a daily battle. The good news? You can take control and create a healthier, more balanced teaching experience. In this episode, we’ll explore actionable strategies to help you avoid teacher burnout and stress so you can continue making a difference in your students’ lives without sacrificing your own well-being.
Understanding Teacher Burnout
Burnout doesn’t happen overnight. It’s the result of chronic stress, unrealistic expectations, and a lack of work-life balance. Common signs of teacher burnout include:
- Persistent exhaustion (both physical and emotional)
- Lack of motivation or enthusiasm for teaching
- Increased irritability or frustration
- Feeling disconnected from students and colleagues
- Frequent headaches, insomnia, or other stress-related health issues
Recognizing these signs early is crucial to preventing burnout before it becomes unmanageable.
Practical Strategies to Reduce Stress and Prevent Burnout
1. Set Clear Boundaries
One of the biggest challenges teachers face is feeling like they have to do it all. Without boundaries, work can consume every waking moment. To prevent this:
- Stick to your contract hours as much as possible.
- Say no to extra responsibilities that don’t align with your priorities.
- Avoid bringing work home—set a cutoff time for grading and lesson planning.
- Schedule personal time just as you would a staff meeting.
2. Prioritize Self-Care
Self-care isn’t selfish—it’s necessary. Making time for yourself can improve your energy, focus, and overall happiness. Some ideas include:
- Taking short mindfulness breaks throughout the day.
- Engaging in physical activity, even if it’s just a short walk.
- Ensuring you get enough sleep and maintain a healthy diet.
- Finding hobbies or activities that bring you joy outside of teaching.
3. Utilize Intentional Scheduling
Planning your time intentionally can reduce overwhelm and improve productivity. Consider:
- Batching similar tasks (grading all at once instead of scattered throughout the week).
- Using a planner or digital tools to manage time effectively.
- Setting realistic daily goals to avoid feeling overwhelmed.
4. Foster a Supportive Community
Teaching can feel isolating, but you don’t have to do it alone. Surround yourself with a supportive network:
- Connect with fellow teachers who understand your struggles.
- Seek mentorship or professional coaching.
- Join teacher communities online for advice and encouragement.
5. Reframe Negative Thinking
Your mindset plays a huge role in how you experience stress. Instead of focusing on what’s out of your control, try:
- Identifying triggers that cause stress and reframing them.
- Practicing gratitude by listing a few positive moments each day.
- Using positive affirmations to shift your perspective.
In This Episode, You’ll Discover:
- The three-step framework to shift from surviving to thriving.
- How to set boundaries without guilt.
- Simple self-care routines that fit into a busy teacher’s life.
- How intentional scheduling can free up time and reduce stress.
Bringing It All Together
Avoiding teacher burnout and stress isn’t about doing more—it’s about making intentional choices to protect your well-being. By setting boundaries, prioritizing self-care, and shifting your mindset, you can cultivate a sustainable and fulfilling teaching career.
Remember, the best teachers aren’t the ones who work the longest hours—they’re the ones who take care of themselves so they can bring their best selves to the classroom.
Want More Support?
If you’re looking for more strategies to prevent burnout and create a more balanced teaching life, consider joining The Science of Reading Formula! This supportive membership helps teachers like you implement evidence-based strategies while maintaining your own well-being.
Join The Science of Reading Formula Today!
LINKS
Order Kelsey’s “Educate and Rejuvenate” Book
Educate and Rejuvenate Podcast
Educate and Rejuvenate on Instagram
“Man’s Search for Meaning” Book
“Burnout: The Secret to Unlocking the Stress Cycle”
Become a Science of Reading Formula member!
WHAT TO LISTEN TO NEXT
Rate, Review, and Follow
If you loved this episode, please take a minute to rate and review my show! That helps the podcast world know that this show is worth sharing with other educators just like you.
Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review”. Then let me know what you loved most about the episode!
While you’re there, be sure to follow the podcast. I’m adding a bunch of bonus episodes to the feed and I don’t want you to miss out! Follow right here.
