The Truth About Authentic Self-Care for Teachers: 7 Empowering Strategies

 Are you a dedicated teacher feeling overwhelmed and burnt out? You're not alone. In the education world, the concept of "self-care" has become a buzzword, often weaponized against teachers, placing the burden of managing stress and burnout solely on individuals. Instead of addressing the systemic issues and lack of support within the educational landscape, the narrative has shifted to implying that teachers are negligent or personally failing for not taking care of themselves.

But let's be clear – true self-care for teachers is not about indulging in the occasional face mask or pedicure. Those activities, while enjoyable, are merely pampering – a temporary escape or distraction from the challenges you face. Authentic self-care requires a holistic approach that addresses your personal and professional well-being on a deeper level.

The Ugly Truth: Schools Aren't Going to Help Teachers with Authentic Self-Care

Sadly, many schools and districts have treated self-care as a checkbox exercise, offering one-time workshops or initiatives without genuine follow-through or commitment from policymakers. Until the systemic issue that make education so stressful are fixed (and that, my friends, will take a long time) we need to stop waiting for schools to "fix" this problem for us.

It's time to reclaim the narrative and empower ourselves with strategies that truly address the root causes of stress and burnout. By prioritizing authentic self-care, we can not only improve our own well-being but also create a more positive and nurturing learning environment for our students.

The 7 Empowering Strategies for Authentic Teacher Self-Care

1. Prioritize Your Basic Human Needs  As teachers, we often neglect our most fundamental needs in the pursuit of serving others. However, neglecting sleep, proper hydration, and nutrition can have severe consequences on our physical and mental well-being. Make a conscious effort to prioritize these basic human needs, as they form the foundation for your overall health and resilience.
2. Take Mental Health Days  We all have days when the weight of our responsibilities becomes overwhelming, and we simply cannot "adult" today. Recognize the importance of taking mental health days when needed, without guilt or explanation. Your well-being should be a priority, and taking a day off to recharge is not a luxury but a necessity. Remember, the lack of a substitute is not your problem to solve. You are entitled to your PTO - take it!
3. Normalize Doctor Appointments  Putting off routine medical appointments or delaying necessary treatments is a common pitfall for teachers who prioritize their duties over their health. However, this approach can lead to more significant issues down the line. Normalize taking time off for doctor appointments, dental check-ups, or any other healthcare needs – your body deserves care and attention. If your child was in pain or having a non-emergency medical issue, would you expect them to "wait until summer to take care of it?" Probably not.
4. Cultivate Healthy Habits at School  While it may seem challenging to incorporate self-care practices during the school day, small adjustments can make a significant difference. Try going for a walk during your lunch break, eating away from your desk, or practicing mindfulness exercises. These habits can provide a much-needed respite from the demands of the classroom and help you recharge throughout the day.
5. Build Connections and Support  Loneliness and isolation can exacerbate feelings of burnout and stress. Cultivate a support network within your school, connecting with positive colleagues who can provide encouragement and a listening ear. Additionally, nurture interests and relationships outside of the education sphere, ensuring that your identity is not solely defined by your profession. Your worth should not be defined by your work.
6. Set Healthy Boundaries  Setting boundaries is a game-changer when it comes to avoiding burnout. Learn to say no to unrealistic demands, establish clear work-life boundaries, and protect your personal time and energy. Remember, boundaries are not about controlling others but about taking control of your own behavior and well-being.
7. Reconnect with Your Body's Needs  In the hustle of daily life, we often become disconnected from our own needs and emotions. Develop the habit of checking in with yourself regularly – notice your thoughts, feelings, and physical sensations. By fostering this self-awareness, you can better understand what your body and mind truly need, whether it's rest, nourishment, or emotional support.

You Can't Pour from an Empty Cup

It sounds like a cliche, but it's so true. If you don't take responsibility for your self-care, you are not going to be able to take care of others.

My partner summed it up perfectly recently. He was involved in a bad accident and for several months he required around the clock care. We had been stubborn about getting in professional help, and after several months I found myself exhausted and stretched to the breaking point. Once I finally admitted to him that I needed at least one day a week to rest and take care of myself, I heard him on the phone to his adult sons saying simply, "If she implodes, we're all screwed." Pretty darn accurate.

His statement serves as a poignant reminder that taking care of ourselves is not just a personal matter – it's vital for the well-being of those around us, including our students and loved ones. I encourage you to use these seven tips to normalize taking care of yourself, no matter how crazy the school day gets.

A Fun and Free Resource to Promote Teacher Wellness 

If you are looking for a fun way to keep yourself accountable to putting self-care back on the agenda, I'm happy to share this resource with you. You can use it yourself, but you'll probably be more motivated to stay on track if you enlist some teacher friends and turn it into a challenge, or "bingo card." At my last  school, we used it as the foundation of a staff wellness challenge, with prizes for whomever turned in the completed sheet. It really was an effective morale booster and many teachers told me that it helped them create some new healthy habits.

To download the resource for free, click this link or the image below. Feel free to share the link with others!