One of our greatest obstacles as educators is to manage stress and avoid burnout. As special education teachers, we understand the unique challenges and rewards that come with our profession. From juggling diverse learning needs to navigating administrative pressures, the classroom sometimes feels like a whirlwind. As teachers, we deal with a lot of things that can be stressful – student needs, parent concerns, admin requests, etc. (I could go deeper into each one of those, but this would easily turn into a chapter of a book.) Teacher stress can lead to burnout, which can lead to teachers quitting. The strategies listed below are ideas; some have worked for me. Feel free to use one or two or all of them.
1. Just say no
That’s it, and it’s number one for a reason! I’m sure you have heard the phrase no is a complete sentence – because it is. I’m not telling you to say no to everything, but there is nothing wrong with saying no to things that you KNOW will stress you out beyond belief. I advise you to sit and seriously think about what you are being asked to do and if you have the time it will take to get it done. If you can’t find the time, then that answers your question.
2. Set work boundaries
Being a teacher means you often work beyond contract hours to get things done. Some people are okay with that, and others are not. I have certainly done my share of staying each day well beyond contract hours, especially as a SpEd teacher. It was the only time I was able to work uninterrupted. However, as the sense of burnout has increased and my family dynamics have changed, I have become one of those teachers who simply cannot. I also do not bring work home because I have things to do at home, so it usually remains in the bag or sometimes in the car anyway.
Some other work boundaries might include only working during contract hours, limiting days you stay late each week or month, setting a “leave by time” each day no matter what, etc. To help stick to these boundaries, you can set an alarm or reminder on your phone telling you to leave or track the days you leave on time using the habit tracker in your planner or marking them on your calendar. As added motivation to avoid burnout, you can reward yourself with something extra special for meeting this goal each week, month, or quarter.
3. Do something just for you every day
You can treat yourself for any reason – making it through the day, the week, completing all your paperwork on time, or just because. Take a few minutes (or longer) of each day for yourself. During this time, do something that allows you to relax and clear your mind. You can read your favorite book, eat your favorite sweet treat, watch an episode of your favorite show, listen to your favorite podcast, meditate, pray, have an uninterrupted bubble bath, a nature walk, etc.
4. Establish and lean on your tribe (teacher friends that get it)
Reach out to colleagues and mentors within your school or district with special education experience. These educators can provide valuable advice, share resources, and offer support during challenging times. Schedule regular check-ins or meetings with a mentor to discuss specific concerns or goals. Online communities and forums dedicated to special education teachers, such as Facebook groups, Reddit communities, or professional networking platforms like LinkedIn, can also be helpful. These online spaces provide opportunities to connect with educators from around the world, share ideas and strategies, and seek advice on specific issues or challenges. Remember that the internet is public, so be professional when sharing something in a group or forum. Participate in professional development workshops, webinars, or conferences focused on special education. These events provide valuable learning experiences and opportunities to connect with peers and experts in the field. These experts, in their respective places, should also have a lot of tips and tricks to manage teacher stress and avoid burnout.
5. Ask for help when you need it
There is nothing wrong with asking for help, especially if you are new to teaching, to the school, or to your team/grade level. Some parts of teaching will be easy and come naturally. Other parts may not, and that is okay. There are no perfect teachers.
Someone will always be better at some part of it than you, and you will be better at some things than others. Make sure you find out who you can go to for help, and then do it. There is no need to collect contact information, only to stare at it.
6. Duty-free lunch
This means SIT down and eat your lunch . . all of it! NO copying, grading, lesson planning, or prepping. Maybe you can only do this sometimes, so start with one or two days a week and see how it goes. Taking the time to nourish your body can boost energy levels, improve concentration, and support overall well-being. You can also take this time to connect socially with teammates and/or staff. Making those connections can provide a valuable source of encouragement, perspective, and solidarity, helping you handle challenges and manage stress more effectively. A duty-free lunch helps prevent burnout and exhaustion by allowing you to take a break and recharge your battery. Stepping away from work during lunch lets you clear your mind, reduce mental fatigue, and return to your duties refreshed and ready to finish the day productively.
7. Focus on what you can control
Feeling overwhelmed and powerless is common when faced with stressful situations, mainly if you focus on aspects beyond your control. By focusing on what you can control, such as your attitudes, behaviors, and responses, you can regain a sense of empowerment and reduce stress and avoid burnout. Prioritizing what you can control includes attending to your own well-being and needs. Your needs may consist of establishing healthy boundaries, practicing self-care rituals, seeking support from others, and doing things that promote relaxation and stress relief. You can manage stress better and maintain overall health by taking care of yourself.
8. Set realistic goals
Be realistic about what you can get done and by when. Set achievable goals to avoid burnout and maintain motivation. Attainable goals are SMART—Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of setting a vague goal like “improve student engagement,” set a specific goal such as “implement three new student engagement strategies in the next four weeks and measure your effectiveness through student feedback surveys”.
Break goals down into steps. Breaking them down makes progress more tangible and provides opportunities for celebration. For instance, if the ultimate goal is to improve student reading comprehension, break it down into steps such as “increase student reading fluency by ten words per minute within the next two months” or “implement a new reading comprehension strategy each week for the next semester.”
Celebrate your progress towards your goals, no matter how small. This could involve acknowledging achievements during team meetings, rewarding yourself with an additional or extravagant small treat, or simply taking a moment to reflect on how far you’ve come. Celebrating progress helps maintain motivation and momentum toward your big goals.
9. Get and stay physically active
Physical activity triggers the release of endorphins – neurotransmitters in the brain that act as natural painkillers and mood enhancers. These endorphins help reduce feelings of stress and anxiety, promoting a sense of well-being and relaxation. Exercise also helps lower the levels of stress hormones, such as cortisol and adrenaline, in the body. Physical activity can contribute to overall emotional well-being and help avoid burnout by boosting self-esteem, increasing feelings of competence, and providing a sense of accomplishment.
10. Get good rest
Quality sleep is crucial for restoring cognitive function, including attention, memory, and decision-making abilities. Well-rested teachers are better equipped to handle the mental demands of teaching, such as planning lessons, assessing student progress, and adapting instruction to meet individual needs. Sleep plays an essential role in regulating emotions and mood. Teachers who are sleep-deprived are more likely to experience irritability, mood swings, and heightened stress reactions. Quality sleep helps regulate emotional responses, allowing you to maintain a positive attitude, patience, and empathy in the classroom.
In the demanding world of special education, managing stress isn’t just a luxury—it’s necessary for personal well-being and professional success. By prioritizing self-care, seeking support, and focusing on what you can control, you can navigate the ups and downs of teaching with confidence and resilience to stress. Remember, you are not alone on this journey. Lean on your colleagues, embrace self-compassion, and celebrate your accomplishments, no matter how small. Together, we can create a classroom environment where teachers and students thrive. Keep shining bright, educators!
Looking for more ways to avoid burnout and reduce teacher stress? Check out these blogs.
Conquer Your Day: The Superpower of To Do Lists for Teachers
The Power of Daily Agenda Slides in the SpEd Classroom
Top 5 IEP or Parent-Teacher Conference Tips
Ultimate IEP Meeting Organizer: Transform Your Special Education Planning!
