Many do not see the burdens of teachers. They teach all day aside from the piles of papers to grade and lessons to plan. Taking time to relax gives them some time off. But what about when they are super tired? How should teachers deal with fatigue and avoid total burnout?
There probably is no kind of “tiredness” like that of a teacher. If students get stressed during week-long days of learning in school, teachers get twofold if not threefold of that stress.
<<Don’t miss inspiring self-care activities for teachers. Read through the incredible healthy self-care activities below so you can prevent teacher burnout.
Imagine this teacher’s routine every day:
- Arrive at school and check the same tasks every day
- Check the mailbox in the office including messages from parents
- Responding to all messages
- Set the classroom for the day’s activities
- Review daily plans and prepare materials
- Classes…. classes…. classes
- Lunch and some nap (when there is time)
- Grade a set amount of papers
- Classes… classes…classes.
- Housekeeping (putting away pencils, books, etc. to their right places)
- Respond to emails, make important phone calls
- Prepare copies to avoid having to stand in line in the morning
- Prepare materials for the next day’s activities
- Touch base with other teachers and administrators, if needed
- Grade daily papers and other paperwork
The above does not include planning, developing, and organizing instructions, assessments, and research. Just the classes alone can be draining. Although everything is truly fulfilling for an educator, the same routines and procedures every day require a lot of mental energy.
This is the reason why all teachers must take some time off before everything turns into fatigue.
How Should Teachers Deal with Fatigue?
1) Eat healthily
Since rushing may be ordinary to you, chop healthy greens like kale, watercress, or romaine and make a quick-to-eat salad that you can bring to work.
Eat fresh fruits in the morning to give the body enough energy and get even with tiredness. Avoid processed food. A meal of whole grains can help regulate blood sugar levels and help keep your energy constant throughout the day.
2)Blend frozen blueberries
Old folks say that to ease tiredness, get some berries. These fruits are rich in fiber, vitamins, and antioxidants that are proven to make a positive impact on them during times when it feels low energy.
Blend in some frozen berries. Adding almond milk offers a refreshing milky fruit drink. Dark berries have a higher content of antioxidants than lighter-colored ones and are well-known to reduce inflammation and fatigue in the body.
3) Take snacks
Nuts and seeds are known superfoods to beat fatigue and fight hunger. Keep a variety of nuts in your drawer but choose raw and unsalted versions. Yogurt, energy bites, dark chocolate, banana, and all berry fruits are good energy boosters.
4) Drink plenty of water
Water is the most natural drink that brings cures to many scenarios. When you are low on fluids, your body may feel weak. Drinking water helps the body carry nutrients to its cells and brain.
Go for 8 glasses a day. To add fun, turn your midday water more refreshing by infusing lime, mint, grapefruit, or any fruit you love. That’s a wonderful way to stay hydrated and help maintain energy.
5) Drink chamomile tea
For centuries, drinking tea before bedtime can make a person feel calmer. Tea naturally increases serotonin and melatonin levels in the body. This relaxes headaches and muscle aches that are caused by stress and anxiety.
Chamomile is a caffeine-free tea from the leaves of the chamomile flower with a mild flowery taste. It has a sedative effect that is comforting and calming before bedtime.
6) Practice deep breathing
Inhaling and exhaling air in and out supplies your lungs and brain with oxygen. As you breathe deeply, it stimulates the parasympathetic nervous system which promotes a sense of calmness.
Learning some breathing techniques also helps you get connected to the body by getting rid of worries in the head and quieting your mind.
7) Get some nap
Even if it sounds impossible, find a way to get extra sleep when you feel tired. These minutes should not be taken from those eight hours of sleep at night. A short nap can re-energize, lift mood, boost memory, and improve job performance. Since it eases tiredness, you feel more alert. A 10 minutes nap is super than none.
8) Get a full night’s rest
Sleep boosts the immune system. When your body gets the sleep it needs, your cells also get the rest they need to fight off whatever pressure it went through the day.
Since the eyes and muscles don’t move during sleep, your brain waves slow down into a deeper relaxation. This restorative pattern replenishes energy as it repairs cells, tissues, and muscles.
9) Take a short walk
A short 10-minute walk in the morning or evening is a perfect way to zone out daily stress. It especially boosts cardiovascular health and improves the body’s ability to circulate oxygen.
In fact, a walk may be better than a nap when it comes to fighting fatigue. That is because the slight pumping of the heart improves energy immediately. You’ll notice how the feeling of tiredness has reduced.
10) Don’t bring work at home
If you bring work at home you can never rest your mind and body. The more you work, the more it tires the mind, and the most it increases the risk of depression. Stop bringing tasks at home.
Freeing yourself from any task when at home offers physiological and mental recovery. It halts the mind from being busy allowing you to balance work and personal life. Because you’re free, it nurtures family relationships.
11) Unplug from technology at night
If you have your digital devices always within reach, it’s quick to grab any of them and start googling. Allocate a special area for your laptop, mobile phones, and tablets upon reaching home from work.
This way, they are not close and you can go to bed without a phone. When the brain is given the time to switch off, you too can relax to the fullest. Let bedtime recharge your body from fatigue.
12) Appreciate free times
Break times allow you to halt and slow down. These are moments in the day when you can be free from being tired. It will help you to get a better sense of why you are tired and find a way to lessen the load.
Breaks or free times do exist but just are not given much weight. From simply having a coffee break to chatting with colleagues, taking a nap, looking at the horizon, watching students play, or simply sitting under a tree – all these can help ease tiredness.
13) Fantasize about your dreams
Daydreaming allows your mind to take a break and diverts its focus to something pleasing. Many people find this special time energizing and revitalizing.
By allowing yourself to escape from feeling exhausted, you retain focus and may return to the situation with a new attitude – somewhat relieved, inspired, and hopeful.
14) Listen to soft or loud music
While slow music calms your senses, faster music will make it more alert. Music is effective for loosening and managing stress. Choose something upbeat to feel more optimistic and a slower tempo if you want to serenade your mind quietly.
Are you looking for a headphone with noise-canceling features? We found the best ones ideal for teachers. Click here.
15) Pet your pet
There’s a sense of joy coming home to a loyal companion. The conditional love of a pet seems so powerful that it can reduce stress hormones to a great level. If you’re a pet lover, you can relate.
Petting lets you feel the fur. It increases physical activity in a fun way. The moment you start giggling and laughing, you know the feeling of being relieved from a day’s tiredness. It helps decrease your blood pressure and heart rate.
16) Try aromatherapy
Aromatherapy has been embraced to reduce stress by increasing contentment and decreasing levels of stress.
Essential oils can help burst energy, lift your mood, and kickstart your day by reducing stress-related fatigue. Similarly, aromatherapy candles with blends of lavender, sandalwood, and other essential oils offer a soothing fragrance that instantly unwinds the mind.
There’s no one quick fix for beating teacher fatigue than slowing down. While diet, exercise, and relaxation techniques all play a part in reducing energy levels, only you can choose the best approach that suits your lifestyle.
You can overcome fatigue and survive the pressures of the year. But remember that those daily teacher’s tasks are easier and less draining when you know how to manage time and when you’re physically fit.
What other suggestions do you think can help beat fatigue among teachers? How nice if you could share them with us in the comments.