Avoiding Teacher Burnout

Signs of "Burn On" Versus Burnout

“Help me fall back in love with my job.”

Some of my coaching clients have said this to me very early on in our relationship. They are feeling tired and a tad irritable about their work and their colleagues and staff. This is challenging, as we are all relational creatures.

They even have started to depersonalise their feelings, attitudes and responses to others. It's a feeling of heaviness. Some may describe this as “running on empty” or having empty batteries. More of this later. Interestingly they all appear to be functioning well at work and no one has appeared to notice these changes. The standards of output do not appear to have altered…yet!

At this stage they may well be operating on a “burn on” level rather than a “burnout” level. Burnout is when the exhaustion just will not lift no matter how much rest you have. Two days sick leave will not do it. Walking may be challenging, your speech may even seem slurred. Everything is simply too much.

So what causes us to “burn on”? Continuing to overwork ourselves even when we know we are doing it. It is continuing to feel under pressure for prolonged periods of time to such an extent we cease to find the joy and passion in what we are doing.

We are certainly living in times when work is very highly valued or some may say “overvalued”. What you do and how you do it being more important than who you are. You know the scene at a social gathering:

“Hi, I’m Fiona lovely to meet you”

“Hi, I’m David”

And then here it comes…

“What do you do David?”

Your job/ profession/ role gives you a status and a financial worth which others may judge. It is also giving you a platform on which to judge yourself. Your work not only provides a financial reward , it also provides you with status, in Maslow’s terms it also provides for self realisation (that sense of fulfillment). It provides opportunities to make connections. If though any of this begins to falter the sense of heaviness can begin to descend. For example what happens when the connections no longer seem positive?

Try asking different questions at the next social occasion you attend. Try some big talk questions ( Kalina Silverman) such as “What do you wish you knew?” or “What do you Value?”. These will get a conversation started, and you will get to find out who the person that you are talking to really is. My daughter's favourite question at these events is to ask the person, ”What is your favourite potato?”. She tells me it always starts a massive debate. This really gets a conversation going without any status pressure.

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The Impact of Technology on Work-Life Balance

In addition, technology, whilst it can be great in so many ways , is also a contributor to this sense of heaviness. The ability to switch off is harder. Emails on the phone, WhatsApp messages, and other internal comms mechanisms all add to this inability to switch off. It feels like you are on duty constantly.

The current working pattern of home/ office allows us all some great flexibility. As I am typing this I am waiting for the washing machine repair person to arrive. How would I have done that when in the office? However, it can also blur the distance between home and work. When have you really finished? You can end up in that “grey place” as mentioned by Anna Katharina Schaffner in her book, “Exhausted: An A–Z for the Weary”. This is where you sit in front of your computer and you are neither working nor resting. The pace required of us today can provide for this languishing to happen. You realise minutes later, sometimes more like hours, that you have neither completed a piece of work but crucially nor have you had the benefit of proper rest.

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Working in a Toxic Environment

Working in a toxic environment can contribute to this in a very big way. If the culture of where you are working does not allow for errors and is constantly judging how many hours you have worked, the overarching conversation is about how busy everyone is. This can contribute to this sense of heaviness and social isolation. Brene Brown in her book “Dare to Lead” talks about how loneliness can begin to manifest itself as tiredness. When multiple individuals described how tired and exhausted they felt, nearly 25%  when asked whether they were lonely, answered ”yes”. It takes some bravery to be self-reflective and self-aware to acknowledge this.

Many modern work environments are just too pressurised, too busy, and too focused on the individual goal rather than the collective goal. Hence, loneliness can creep in, and this may manifest as tiredness. The collective culture and sense of collective values can be lost or not lived by all.

Interestingly, Steven Sylvester, in his book, “Detox Your Ego” talks about how many of the great sportspeople and CEO’s have a personal goal of being the best, but over and above, they have a bigger goal, which is about more than just them. Roger Federer, in his talk to Dartmouth College when receiving his doctorate from them, said, “Life is bigger than the tennis court”. He talked about the foundation he set up and has worked with since the age of 22 - way before he was the superstar tennis player that he became. Having something bigger than just your goal, it appears, is a great motivator.

Constantly burning on will lead to burnout. Trying to step in and take action before that happens is vital. You can be vigilant to yourself with regard to this and also to your team members. Is there someone who is always on top of everything, always putting in the hours, and always seems focused? Watch out for them. They may be experiencing a sense of heaviness and either haven't acknowledged it yet or don't want to be seen as “weak”. The most important thing to know is that the sense of heaviness is a temporary state, and you can feel light again. It is not a permanent state.

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7 Potential Signs of Teacher Burnout

Teacher burnout is a growing concern in the education sector, affecting classroom teachers' professional and personal lives. As job demands increase and teacher stress becomes more prevalent, recognizing the signs of burnout is crucial for early intervention and support. Occupational burnout can manifest in various ways, impacting not only the educators but also their students and the overall school environment. Here are seven signs of teacher burnout:

1. Chronic Fatigue

Persistent physical and mental exhaustion is a common indicator of burnout. Teachers may feel drained even after a full night's sleep, struggling to maintain energy levels throughout the school day.

2. Reduced Personal Accomplishment

Teachers experiencing burnout often feel ineffective and question their competence. Despite their efforts, they may believe they are not making a meaningful impact on their students' learning and development.

3. Increased Absenteeism

Frequent absences from work can be a sign of burnout. Teachers may take more sick days due to physical symptoms like headaches or gastrointestinal issues, or simply to avoid the stress of the classroom environment.

4. Emotional Exhaustion

Emotional exhaustion is a key component of burnout, where teachers feel overwhelmed and unable to cope with their job demands. This can lead to symptoms of depression, such as persistent sadness, irritability, and a sense of hopelessness.

5. Depersonalization

Teachers may start to distance themselves from students, colleagues, and their work. This detachment can manifest as a cynical attitude, lack of enthusiasm, and reduced empathy, negatively affecting their relationships and classroom dynamics.

6. Decreased Job Satisfaction

A significant drop in job satisfaction is a strong indicator of burnout. Teachers may feel dissatisfied with their work environment, lack of support, and the wide range of administrative tasks, contributing to their overall stress levels.

7. Physical Symptoms

Burnout often leads to a variety of physical symptoms, including headaches, muscle tension, and sleep disturbances. These symptoms can exacerbate teacher stress and impact their ability to perform effectively in their roles.

Recognizing these signs of teacher burnout is essential for implementing supportive measures and interventions to help educators manage their stress and maintain their well-being. By addressing the root causes and providing adequate resources, schools can mitigate the risk of burnout and promote a healthier, more productive teaching environment.

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Top Ten Tips for Reducing the Sense of Heaviness

What can we do to help ourselves as individuals and within the organisation to help everyone? The following is a top ten list.

1. Consider carefully the language that you use. It matters. It can either weigh you down or elevate you. Working on your mindset is a good thing and helps with this. An overactive inner critic will pull you down and destroy your joy. You do not have to be perfect. You can be proud of what you have achieved so far. You are allowed to be.

2. Celebrate each and every success. Even the small ones. The glimmers of success should also be celebrated. Shout out about them (literally!), write them down. This helps you balance out the negative neurological pathways that develop. Remember one negative event/ thing is not a pattern or a guaranteed outcome of future events.

3. Turn off your work alerts on your phone and laptop. Decide when you are working and when you are not.

4. Be more disciplined with your technology. When in front of your laptop be purposeful or walk away from it. Your walk away may only be for 15 minutes however this 15 minutes will refresh your brain.

5. Consider how you see “failure” and how you view things when they go wrong. This is very much linked to number one and the fact that the language you use matters. Seeing it as an opportunity to learn provides optimism in your thinking. Decide on your mantra/ affirmation. This could be, “Everyday is a school day!”

6. Ensure where you work also supports this approach. Be where you know you are psychologically safe for errors to happen—safe enough to say, “I’m not okay today, and that's okay.”

7. Know what brings you joy. Write a list of ten things that bring you joy. Stick it up where you will see it. Do them. Do not deny yourself joy.

8. Spend some time outside every day. This will make you feel alive and have a calming effect on your nervous system. In the words of John Muir, an American poet who grew up during the romantic period, nature will not let you down.

“In every walk with Nature one receives far more than he seeks”

9. Have mind and body rest periods. This is not just saved for your holidays. Having enough sleep is crucial. Set a pattern for when you go to bed. Try things such as yoga or mindfulness practice before bed. Your brain is washed of toxins during the night.

A lack of sleep prevents this function from taking place. Spend some time each day simply being. This may only be five minutes. Just sit still and be. I, with my coaching clients, will sometimes spend three minutes with focussed breathing. No one has said, “What a waste of time?” Literally all have said, “Wow.” It is about slowing things down, allowing your brain to “chill.” This will help with your sleep.

10. Know who your support people are. Brene Brown suggests that you write these people on a one-inch square piece of paper and keep it close to you. These people will be brave and dare to tell you honestly how things are; however, they are the very people who you know totally have your back.

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The Power of Coaching

The power of coaching in assisting with this is in taking time to pause, reflect and review. It is in being open to think differently, see things from different perspectives. It is in offering space and time for whatever is going on for you and your team.

As a coach, I listen, challenge (kindly), and encourage. I am that person by your side who always has your back. Many of you have quite lonely jobs, and you need a thinking partner to help you prevent burnout.

I leave you with this question, “What gives you hope?”. I hope you know who the people are in your life that can provide this. I hope you are the person in your life that can support you to achieve this.

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Wider Reading to Combat Teacher Burnout

As we have already referenced these books in our article, let's have a further and deeper look at the implications of using these to reduce burnout among educators. The following books provide valuable insights and strategies that can help teachers address burnout, manage stress, and improve their overall well-being and mental health in the demanding field of education.

‍1. Dare to Lead - Brené Brown

Outline: Brené Brown's "Dare to Lead" focuses on the importance of vulnerability, courage, and empathy in leadership. Drawing from extensive research, Brown provides actionable strategies for leaders to cultivate trust and foster an environment where people feel safe to share their ideas and struggles.

Potential Implications for Teachers: Teaching professionals can reflect on how cultivating vulnerability and empathy can reduce stress levels and improve classroom dynamics. Experienced teachers might ask: How can I create a supportive environment that encourages open communication among students and staff? How does embracing vulnerability impact my physical and mental health as an educator?

2. Detox Your Ego - Steven Sylvester

Outline: In "Detox Your Ego," Steven Sylvester offers a guide to removing ego-driven behaviors that hinder personal and professional growth. The book emphasizes mindfulness and self-awareness as tools to achieve a more authentic and fulfilling life.

Potential Implications for Teachers: Teachers can explore how ego detoxification might alleviate chronic stress and enhance their teaching effectiveness. Burned-out teachers could consider: How does my ego contribute to stress and burnout in my professional life? What steps can I take to cultivate mindfulness and self-awareness in the classroom?

3. Exhausted: An A–Z for the Weary - Anna Katharina Schaffner

Outline: Anna Katharina Schaffner's "Exhausted" is a comprehensive guide to understanding and addressing the various causes of exhaustion in modern life. The book covers physical, emotional, and psychological aspects of fatigue, providing practical advice for recovery.

Potential Implications for Teachers: Education staff can use this resource to identify and mitigate factors contributing to their exhaustion. Questions to ponder include: What are the primary sources of my fatigue? How can I implement strategies from the book to manage physical symptoms of chronic stress and improve my overall well-being?

4. Physical Intelligence - Claire Dale and Patricia Peyton

Outline: "Physical Intelligence" by Claire Dale and Patricia Peyton explores the connection between physical health and mental performance. The book offers techniques to harness bodily intelligence to boost energy, resilience, and overall health.

Potential Implications for Teachers: Teachers can integrate physical intelligence practices to manage stress and improve their physical health. Experienced teachers might reflect on: How can I incorporate physical intelligence techniques into my daily routine to combat stress and enhance my teaching performance? What impact does physical health have on my mental well-being?

5. Start with Why - Simon Sinek

Outline: In "Start with Why," Simon Sinek explores how great leaders inspire action by focusing on their purpose or "why." The book emphasizes the importance of clarity, discipline, and consistency in achieving success.

Potential Implications for Teachers: Teachers can apply Sinek’s principles to reconnect with their passion for teaching and reduce burnout. Questions for reflection include: What is my core purpose as an educator? How can aligning my daily activities with this purpose help reduce stress levels and reignite my commitment to the teaching profession?

These books offer valuable perspectives and strategies that can help teachers navigate the challenges of the teaching profession, reduce burnout, and maintain their physical and mental well-being.

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Key Studies on Teacher Burnout

These studies collectively provide insights into the causes, symptoms, and interventions for teacher burnout, emphasizing the need for comprehensive support systems to improve the well-being and performance of educators.

1. Watts, J., & Robertson, N. (2011). Burnout in university teaching staff: a systematic literature review. Educational Research, 53, 33-50.

Summary: This study systematically reviews burnout among university teachers, highlighting how chronic work stress leads to emotional exhaustion, depersonalization, and reduced personal accomplishment. The research identifies factors such as high student numbers and gender differences in burnout symptoms, emphasizing the need for targeted interventions to support mental health in the teaching profession.

2. Friedman, I. (2000). Burnout in teachers: Shattered dreams of impeccable professional performance. Journal of Clinical Psychology, 56(5), 595-606.

Summary: This article explores the gap between teachers' expectations of professional success and the reality, leading to burnout. It discusses signs of burnout such as emotional exhaustion and provides strategies to alleviate stress and burnout, focusing on improving mental and physical health among teachers.

3. Jamaludin, I. I., & Woon, Y. (2019). Burnout among school teachers. International Journal of Academic Research in Business and Social Sciences, 9(13).

Summary: The study investigates burnout levels among school teachers, finding moderate levels of burnout characterized by reduced personal accomplishment, emotional exhaustion, and depersonalization. It highlights the association between gender and burnout symptoms, suggesting the need for special education services and support systems to address these issues.

4. Shukla, A., & Trivedi, T. (2008). Burnout in Indian teachers. Asia Pacific Education Review, 9, 320-334.

Summary: This research examines burnout among secondary school teachers in India, revealing symptoms such as emotional exhaustion, physical fatigue, and lack of personal achievements. The study emphasizes the role of environmental factors and the need for better support systems to mitigate burnout in the teaching profession.

5. Caruso, A. L., Giammanco, M. D., & Gitto, L. (2014). Burnout experience among teachers: A case study. Mediterranean Journal of Clinical Psychology, 2.

Summary: The study analyzes the relationship between burnout and interpersonal trust and school climate among teachers. Findings suggest that professional social support and a positive school climate are crucial in preventing burnout, underscoring the importance of mental health support and fostering a supportive environment in educational institutions.

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