How to overcome overwhelm at work? The question that we all seek an answer for. Teacher burnout and stress are NOT a new phenomenon. We all experience it at one point or another for a multitude of possible reasons. But more and more regularly teachers are being asked to do more, give more, and expect less. Less appreciation, less flexibility, and indirectly insinuate – less self-care. We have to decide when we come first. And that IS NOT easy as a teacher.
This blog post will not only talk about teacher burnout and stress but also provide three proven tips on how to overcome overwhelm at work and reduce the stress.
There’s homework to check, papers to grade, library books to repair, letters from home to file, pencils on the floor to pick up, glue sticks that need their caps, an observation to prepare for, emails from parents, and I still have to lesson plan for next week. All of the things I needed to do towered over me. My planner, my desk, and my clipboard were covered with post-its in every color and size. I was trying… working at every opportunity. Late afternoons in my classroom, class notebooks in a tote bag to take home, really REALLY late nights and early mornings. So late, in fact, I look back and try to figure out how I survived going to bed THAT late and still managing to get up and get to work!
Teacher Overwhelmed
With everything at our fingertips – just a click away – we aren’t stepping away… from the world, from our emails, from the news, from technology as a whole. There is no downtime. As teachers, we struggle to disconnect from our work. It can consume our evenings, our weekends, and our holiday breaks.
I mean, when else are you going to:
- grade assessments
- draw visual charts for the week’s lessons
- give feedback on their writing drafts
- respond to all of the parent emails
- laminate your new math manipulative bins
- plan your guided reading group materials
- create sight word flashcards for Sally
- and addition facts flashcards for Joey
People might ask you or wonder… what do you during your planning period (a.k.a. your preparation period)? “Well,” you start… “I have to check their classwork and their homework… Oh, and I can’t forget to check the notes bin to make sure I haven’t received any notes from home and I have a grade team meeting. Oh cr@p! I forgot to finish the RTI referral!”
… I guess that means it’s coming home to finish.
Teacher Burnout and Stress
I’ve been in that boat… or what feels like the teacher version of Titanic. That stressful feeling of I-don’t-know-where-to-start-I can’t-even-get-up-to-date-nonetheless-get-ahead.
The overwhelm rushes in.
The heaviness of letting my students down.
The possibility of getting in trouble with administration.
And the painful lies that loop on repeat in my head, “I’m a horrible teacher. I can’t do this.” But that’s exactly what they are… lies.
They say that as you become an experienced teacher that you start to regain little pockets of time where you start to have a life. You begin to get a grasp on how to manage time, even when there’s a new initiative or a new curriculum. But it’s a small pocket of time and why should it only come after years of experience? Why do you have to wait to feel like you are no longer just [barely] surviving? What can you do to survive NOW?
Tips for Overwhelmed Teachers
ONE. Try to pinpoint the cause of your overwhelm.
Identifying the primary cause of your overwhelm will give you the opportunity to prioritize and eliminate unnecessary tasks. Is it the:
- paperwork/workload
- grading
- behaviors
- parent communication
- lack of energy (leading to falling behind)
- time management and getting it all done
- feeling isolated and alone with no one to talk to
- updating bulletin boards with student work
Once you identify what is causing your stress, you can begin to make positive changes to reduce (and ideally eliminate) that overwhelm.
TWO. List it, Schedule it, Do it
Write down EVERYTHING on your to-do list. Get off your mind and onto paper or your digital planner.
Rearrange and categorize by type (e.g., school work, housework, personal, etc.) or by when it is due (e.g., today, tomorrow, next week, etc.).
Prioritize what NEEDS to be done right away (versus what you want to get done).
Make a schedule, and include breaks for yourself.
No multitasking. No distractions. Yes, lock your phone in another room if you need to. Call on a friend to co-work with and put each other’s phone on do not disturb/focus.
And do the hardest thing FIRST. Yep, you know… that one task you are avoiding like the plague. DO IT…. FIRST!
THREE. Flip the Script. Let’s Change Your Mindset!
Changing your mindset is no easy feat. But it is incredibly powerful. You see, when you can identify and recognize negative thoughts, you can actively seek out positive thoughts to replace them. By developing a positive mindset, you are affecting your beliefs, your attitude, and your feelings about yourself – and THAT can make all the difference.
LIKE THIS EXAMPLE: “I won’t be able to get it all done. I don’t have enough time.”
NOW FLIP IT: “Let me organize tasks that must be done. What do I HAVE to do? And WHEN does it need to be done by?”
OR THIS EXAMPLE: “I don’t know what I’m doing.”
FLIP IT: “I will do my part in planning thoroughly. I will revisit or re-teach if I need to clarify for my students.”
Changing your mindset, and reframing your thoughts, allows you to think more clearly, rationally, and calmly. Being consistent in this will overcome (and eventually eliminate) overwhelm.
More on How to Overcome Overwhelm at Work:
- Strategies for Overwhelmed Teachers – Small Changes, Big Differences
- How To: Deal With Overwhelm in Teaching (3 Actionable Strategies)
- In First Year of Teaching, Acting More, Reacting Less, Can Reduce Anxiety
Managing all of your tasks, overcoming overwhelm, and reframing your mindset are NOT overnight changes. But you don’t have to do it alone! Download the ultimate guide to a successful school year for guided support in taking the first step in no longer being “teacher overwhelmed!’
Remember, there are seasons (or waves) of busy times in the school year, while other times it’s calm. Come back to these tips, give yourself the grace, give yourself the opportunity to get yourself back on track, and refresh your memory on how to overcome overwhelm at work! As you practice identifying the cause, listing your most important tasks, getting them done, and changing your mindset – even those busy seasons will feel LESS overwhelming than they do now. And when you need that accountability, that support, or just some brainstorming ideas… I’m here for you! You got this!
In the meantime, drop in the comments below – what is causing YOU the overwhelm? I want to help!
