Teacher burnout: causes, signs and prevention

In this guide

• What is teacher burnout?
• What are some common causes?
• Signs and effects of teacher burnout
• How to avoid burnout as a teacher
  • Take care of yourself
  • Lean on others
  • Set boundaries
  • Rest and refresh over summer
  • Consider making a change
• Be sure to fill your cup

What is teacher burnout?

The National Education Association defines teacher burnout as “a condition in which an educator has exhausted the personal and professional resources necessary to do the job”. Essentially, when a teacher finds that their job has caused so much stress and frustration, that they feel it is no longer a joyful career.

Sometimes this just looks like a teacher feeling disgruntled and unhappy, but continuing to teach. And sometimes, the burnout becomes so intense that they choose to leave the career–perhaps temporarily, or even permanently.

Teacher burnout is real, and has become quite an epidemic. It’s happening all over the country (and even the world!) and at alarming rates. 

According to Richard Adams’ article in The Guardian, ‘record numbers of teachers in England [are] quitting the profession”.  The article cites a DfE report that shows, “40,000 teachers resigned from state schools last year – almost 9% of the teaching workforce”. It reports that poor working conditions and pay are the main reasons for such poor teacher retention.

What are some common causes?

1) Heavy workload

Teachers are asked (or required) to do and achieve way more than they expect from their position. Extra duties, committees, clubs, paperwork, meetings, etc.

2) Staff shortages

Too many students and not enough teachers. Some classes have 35 kids, not enough support staff in special education, teachers covering classes, etc.

3) Safety issues

Lack of staffing means not enough monitoring or support. Students are places they shouldn’t be, doing things they shouldn’t be doing, perhaps fighting or being destructive, or ditching class. Even proven safety risk students aren’t able to have the one-on-one support that they need leaving crowded classrooms and a single burnt out teacher to control a variety of factors.  Also, some feel that the school does not feel secure or safe enough from intruders.

4) Low salaries

In some cases, a teacher could earn more by working in a call centre. University educated/even having a Masters and yet somehow not worthy of pay.

5) Mental health

This is a job that can cause so much stress, depression, anxiety, etc. It can sometimes feel like too much pressure. Yet, some can feel obligated to stay or have no other financial choice.

6) Lack of educational funds

A lot of districts across the country have no money for supplies, repairs, furniture, curriculum, staff, etc. Teachers are often spending their own money on needed things for the classroom. The money they often desperately need in their own personal lives and yet are spending on their students out of the goodness of their own hearts.

7) Lack of administrative support

In some schools, senior leadership are not able to or do not follow through with rules and procedures. In some cases, there is no proper discipline (refer to safety issues). In addition, parents are increasingly pressuring staff to improve performance in hugely diverse ways whilst not supporting them to do their job. In some cases, staff and schools have simply been thrown to the mercy of the media or social media by angry or vindictive parents.

Signs and effects of teacher burnout

This, of course, will look and feel different for every teacher who experiences burnout, but here are some common signs and effects that may prove true burnout:

• Change in appetite: 

Either not eating enough or eating too much. This could be due to lack of time to eat during the school day, or overeating due to stressors.

• Weight gain or loss:

This could be directly related to the change in appetite. 

• Anxiety or depression: 

The stress and overwhelming feelings may lead to depression, anxiety, and a variety of other mental health disorders. 

• Fatigue: 

This could be mental, emotional or physical. Stress is exhausting.

• Sleep disorders: 

Some may not be sleeping well due to insomnia, overwork to meet and achieve deadlines or maybe sleeping excessively on non-school days.

• Irregular hair loss: 

Some people experience hair loss when they’re under stress.

• Lack of job satisfaction: 

This symptom is obvious–if they are burnt out, they are probably not happy with their job.

• Inability to enjoy downtime: 

Even when a teacher is home, sometimes they have a hard time separating and/or decompressing to the point of being able to relax.

How to avoid burnout as a teacher

It is not uncommon to be stressed and overwhelmed by this job. It can be overwhelming and all-encompassing at times. And some stress is normal.

But if you find yourself starting to feel like it’s getting to be too much, here is a video series on wellbeing, and resources that may help with your state of mind at work. 

Additionally, here are some strategies that may help:

1) Take care of yourself

This is exactly as it sounds. It’s vital (and the most important thing on this list!) that you make self-care a priority. As teachers, we often put ourselves last, as we tend to be natural caregivers and spend our time and energy on others.

But, if you do not take care of yourself, you will not be effective in the classroom. The saying is true, “You must fill your own cup before you can pour into others”. 

One of the ways to take care of yourself is to make sure you’re eating, and eating healthily. This means you’re getting enough nutrients to energise your body for such a taxing job. 

I know I’ve been guilty of counting a big cup of coffee as my breakfast, but then feeling like I had run out of steam within the first couple of periods of the day. This video explains how our diet can impact our mental health.

Another key area is hydration. Now, I know this one is complicated because as teachers, you don’t always have opportunities to use the restroom as easily or as frequently as you would like (or need!), so drinking a lot of fluids can be tricky. But, if you’re not hydrating, your body and your brain are not working at their full capacity. 

Rest is also important. This means getting a proper amount of sleep, of course. But it also means allowing your body to relax during downtime. This may need to be a very intentional time that is set aside, where you’re not doing anything work-related.

Other ways to consider would be through activities such as yoga and meditation. When you relax your body and mind, it can do wonders for your mental health.

This set of yoga videos may be directed towards children, but could definitely be used for adults as well. Stretching and physically relaxing, even for a short time, can be refreshing for both your mind and your body.

This also applies to meditation. These videos can help you centre yourself and help clear your mind of the stresses and difficulties in your day-to-day activities. 

And lastly, do things you love. Taking care of yourself can look like playing video games, crocheting, playing golf, reading a book, etc. It’s just about making sure that you do things that make you happy, to “fill your cup”.

2) Lean on others

At times, teaching can feel very isolating. You may be in a building full of other adults, but you’re in your classroom all day. Some teachers can go their entire work day without meaningfully interacting with another adult. 

And the isolation can lead to loneliness and/or the feeling that no one understands you. Talking to others can help validate your feelings, and help with socialisation. There’s a really good chance that what you’re feeling is also being felt by others around you. Simply having Friday drinks as a staff or scheduling coffee breaks with a friend can shift your frame of mind. 

Teacher besties are the best! Some of my closest friends have started as colleagues. We turned to each other during the good and bad times, and it made all the difference. And even years later, not teaching at the same school anymore, we are still close.

It’s important to establish professional connections, to strengthen your skills, and also as a support system, as this video explains: Build a professional learning network. Then, through this network, you may end up finding your teacher besties!

You can also vent to your friends and family, even if they’re not teachers. The people who care about you want to support you. Five minutes of decompressing can equal a very different home and mental health environment for all of you. 

If you’re finding that you’re lost- finding professional help can also be effective, like a therapist or counsellor. Talk to your school about supports that might be in place already, grants that can be accessed or look online for free mental health supports in your local area. 

Still feeling lost? Try a range of different mental health websites and apps- there’s sure to be one that suits your style and needs. 

The key takeaway here is to not do it alone. Make sure your voice is heard and you feel supported, whatever form that takes.

3) Set boundaries

Ooh, this one is hard for a lot of teachers! We are often people pleasers. And we like to help. And we have a habit of saying yes to everything. But sometimes that means we get taken advantage of. 

Depending on the school and leadership, teachers may be pressured to join a committee, take on additional responsibilities or just generally add more to their plates. In fact, sometimes they feel they don’t have a choice. 

But, if it’s within your power, say no. I know I know, that feels uncomfortable. But you have to remember that you are not solely responsible for shouldering the weight of everything that needs to happen at your school. 

Another important factor is to set boundaries for yourself. Leave work at a decent time. Try to avoid taking work home on a regular basis. Don’t respond to work emails outside of the work day. Give yourself space.

4) Rest and refresh over summer

This is another biggie for some teachers. I’m guilty of not following this one myself.

It can be hard for us to draw the line and not cross it. We deserve to take a break during the summer and step away from the hustle and bustle of the school year.

This means you should try not to work over the summer. Now, that may be impossible to do completely, because of training, prep work, meetings, etc. But to the best of your ability, try to step away from teaching for summer break.

This is the time to spend time with family and friends, make memories, go on adventures, rest and rejuvenate. Sometimes we forget that we have hobbies and a life outside of teaching.

Like I mentioned with taking care of yourself, do things that make you happy. Watch a movie, lay by the pool, read a book, paint, go camping, make cookies, go to a museum, whatever brings you joy.

5) Consider making a change

If you have exhausted all your options, it may be time to consider some sort of change. You may be in a rut, you might not be in a supportive environment, you might be working with the wrong aged students, and perhaps a subject change might freshen things up for you.

Some teachers stay in the same year group or subject for a really long time because it’s comfortable. And I get that. But it might have run its course, and you will lose your spark.

Perhaps it’s time to step out and try something new? Have you been teaching Year 4 for ten years, and now you heard they’re looking for a P.E. teacher? Have you been in the science department, but have wondered what it would be like to teach English? Give it a try!

Or maybe you are considering moving to a different school? Have you been teaching Year 8 at the same school for years, but got word that another school in the area is hiring? Now could be the time! 

This could also look like transitioning to a different level of school (from primary to secondary). 

Or even more drastic, maybe a completely different school district? Sometimes that can be a refresher, as it is different leadership, funding and priorities.

I do realise this may not be that simple, depending on your certifications, qualifications, and familial and financial responsibilities. Sometimes this would mean additional tests, training and schooling. So, this may not be possible.

But I can tell you that in my 21 years of teaching, I taught in many different areas, schools, subjects and year groups. And I’m grateful that I was able to get a variety of experiences and opportunities for a fresh perspective.

Change can be scary, but it also may be just what you need, to reset and move forward in the rest of your career.

Be sure to fill your cup

Teaching is rewarding and a career that I felt privileged to be a part of. However, it can be extremely stressful and frustrating at times. And for some, this can lead to burnout. Unfortunately, this sometimes leads to teachers leaving the profession.

If you take care of yourself, set boundaries, lean on your support system and try to make sure you’re doing things that make you happy, you give yourself a better chance of avoiding that burnout. 

Just remember: the job is important, but so are you. Make sure you’re “filling your cup” as much as possible, so it never goes empty.

References

1. Peck, Devlin. 2024. “Teacher Burnout Statistics: Why Teachers Quit in 2024.” Devlin Peck. https://www.devlinpeck.com/content/teacher-burnout-statistics
2. Walker, Tim. 2021. “Getting Serious About Teacher Burnout | NEA.” National Education Association. https://www.nea.org/nea-today/all-news-articles/getting-serious-about-teacher-burnout