Overwhelmed. Overstimulated. Completely burnt out.
If that sounds familiar, you're far from alone. In fact, teacher burnout in the UK isn’t just widespread—it’s acknowledged by government bodies as a serious concern. We need a workforce that isn’t just surviving the day but one that’s thriving long-term. The problem is real, but so are the ways we can start to ease the pressure.
If you’re not ready to open up about how you’re feeling yet, that’s okay. You’re not broken, you’re just tired. So here’s what some teachers say really helps.
Find Your People (Even Quietly)
One of the biggest changes? Stop masking. Start reaching out—even in small ways.
That might look like chatting to a colleague over coffee or texting a friend instead of doom-scrolling. If you can, buddy up with another teacher. Keep an eye on each other, notice the signs of stress and check in regularly.
If you're unsure where to start, this is a great read:
Mental Health Day: 5 Ways To Reach Out - TeacherToolkit
Also, it’s worth knowing the signs of burnout early—here’s a quick guide from the NHS on spotting stress:
Every Mind Matters – NHS
Start Small: Self-Care That Fits into Your Day
You don’t need to overhaul your life or carve out hours to feel better. Sometimes it’s about those quiet 30 seconds between lessons, where you breathe, stretch, or remind yourself that you’re doing enough.
Take advantage of moments that already exist—when pupils are lining up, packing up, or transitioning between tasks. You might pause, roll your shoulders, or say a grounding phrase like “Slow is smooth. Smooth is fast.”
Feeling overwhelmed mid-lesson? The 5-4-3-2-1 grounding technique is simple and calming. It brings you back into your body in less than a minute. Here’s how it works:
· name five things you can see
· four things you can touch
· three things you can hear
· two things you can smell
· one thing you can taste
Grounding Technique – YoungMinds
And it’s not just about what you do—it’s about your environment, too. Swapping overhead lights for a lamp, playing soft music in the background, or even keeping a favourite scent nearby (lavender roll-ons are popular) can help nudge your brain out of fight-or-flight mode.
Outside the Classroom, Your Energy Matters Too
After school, we often jump straight into marking, planning or sorting our own families. But your nervous system needs time to reset—and it doesn't have to be dramatic or time-consuming.
For example, try switching off email notifications by a set hour. Use your phone’s Focus Mode or an app blocker to protect your time. Even 15 minutes outside—whether you’re gardening, walking, or just sitting on a bench—can help regulate your mood.
Not into exercise? No worries. Just find a movement you enjoy: yoga, swimming, stretching, dancing in your kitchen—whatever feels good. It’s less about the “workout” and more about connecting to your body without pressure.
It’s also okay to schedule in joy. Yes, really. A solo café trip, a warm bath with your favourite podcast, or time spent painting, playing, baking—whatever lights you up. Restorative joy should be part of the job.
And don’t underestimate the power of other teachers. A WhatsApp group that’s just for positive encouragement (no venting) can make a huge difference.
Want to make your evenings calmer? Try a wind-down ritual. Maybe a cup of tea, five minutes of journaling, or even just saying aloud, “That’s enough for today.”
If you struggle to make time for this, incentivise this with a reward chart so you have a visual marker of your own progress.
Build Nervous System-Aware Habits
If your school feels especially high-pressure or you’re supporting pupils with complex needs, trauma-informed practices might help you, too.
- Polyvagal breathing (think long, slow exhales) can help settle a racing mind.
- Tapping (EFT) gently stimulates acupressure points to release anxiety.
- And a short body scan—literally three minutes—before or after work can make your brain feel more ‘in charge’.
Try This Simple Daily Flow
Want to start slow? Here’s an easy rhythm to try:
- Before school: Two minutes of breathing and setting a calm intention
- Midday: A quick grounding moment—stand outside, close your eyes, or stretch
- After school: A short walk and a mental “shutdown” phrase
- Evening: One hour screen-free and a note in your journal
For gentle guidance, try this calming office yoga or this 10-minute class reset, which you can even lead with your pupils.
And if you’re on Instagram, check out this fantastic nervous system reset from @thesimpleot:
Watch the Reel
Reset Together: Co-Regulation with Pupils
Here’s the good news: when you guide your pupils through calming techniques, you get the reset too.
Try simple things like box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4), a quick round of “shake it out”, or a guided visualisation where everyone closes their eyes and imagines a calm place.
Want something more playful? Use the “5 Senses” grounding game, or lead a “mirror movement” break, where pupils follow your calm stretches. You might be surprised by how much calmer the room (and your own body) feels afterwards.
If you’re looking for more ideas:
? Supporting Mental Health and Wellbeing in Schools – Teaching
? Relaxation Techniques for Children
? Grounding Exercises – Twinkl
If you’re looking to make these a firm part of your classroom routine, use reward stickers to praise effort, emotional resilience, or kindness to reinforce those behaviours.
Personalised Stickers | SuperStickers
Make Wellbeing Visible
One idea many teachers love is having a wellbeing marker at each pupil’s desk—a little Velcro traffic light system so pupils can indicate how they’re feeling that day. You could even join in. It opens up space for awareness and resets without words. Alternatively if your classroom prefers discretion a Traffic light stamper may be more suitable. Simply stamp the jotter and let your pupils colour in a red, yellow or green and take pause between subjects to action this. - Green traffic light stamp - 38mm x 15mm
Because ultimately, wellbeing isn’t a luxury—it’s part of good teaching. A calmer classroom starts with a regulated teacher. That doesn’t mean being perfect. It means creating space, even briefly, to come back to yourself.
