Reminder: just in case you've landed at this Web-page direct, without reading any of the preamble: this is NOT a cure for burnout. The TM4T principle here is 'managing the middle'; dealing with the pesky half-way house between 'everything is fine' and 'everything is terrible'. If you are suffering from Burnout, you should seek medical advice; this page is about avoiding it in the first place.
If you have read the Twelve Steps of Burnout, it may sensibly occur to you that you might rather avoid this progression
When burnout is mentioned in the context of teaching, many people remark on the beneficial effects of long holidays, and these are certainly valuable. However, for many teachers, the relief is only temporary, and a cyclical behaviour of hanging on and winding down occurs; narrowly avoiding complete burnout by desperate relaxation and remotivation during each vacation.
If this is you, then you also need to consider strategies that will have a deeper impact, and create more longer-term change.
1. Work with Purpose
Most teachers start their careers believing that their job has a deeper purpose, beyond just getting a payslip every month. Rediscovering that sense of purpose can go a long way towards helping you avoid burnout and keeping stress at bay.
Remind yourself of the impact of what you do every day; improving the life-choices of young people and preparing them for later life. One technique involves simply writing yourself a letter (when you are in a positive mood): 'Dear Me' outlining why you became a teacher. Read it before things look bleak.
If you didn't enter teaching with this mind-set, and you are experiencing issues with burnout, you may want to develop a career strategy to seek a job-path which is better suited to your longer-term aspirations.
2. Step Back
If you're experiencing work overload every day you can easily get that treadmill feeling; the feeling that you will never catch up. If you experience this regularly it becomes demoralizing, stressful, and can be a step on the road to burnout.
Consider what is important in your teaching role and what isn't. This doesn't mean ignore the Year 8s and concentrate on the GCSE classes. It might mean that concentrate your efforts on groups which are underperforming and not worry too much about classes which are on target. It might mean borrowing adequate resources instead of creating excellent ones yourself. It might mean accepting 80% achievement rather than 100%. It might mean reviewing extra-curriculum or non-essential activities and comparing their value to the effort involved.
This might involve a private meeting with your immediate boss to discuss workload and how you are feeling. Discuss options for shifting workload around, look for opportunities to share tasks with support staff.
3. Buddy Up
Just imagine this: you are having a really bad day, up to your neck in work, with no end in sight. Then, out of the blue and without asking, a colleague offers to help. How would that make you feel?
More importantly: how would it make you feel if you did that to someone else. One quick and easy way to add meaning to your career is to give unsolicited help to others. Doing this makes them feel good, but it makes you feel even better, re-energizing and helping you rediscover meaning in your work.
And – though this isn't the reason why you do it – there's a chance someone will do it for you one day. If you can make this relationship more explicit, then so much the better; however, in teaching it is hard to make promises like this: if you are up to your neck, then most of your colleagues will be too.
4. Take Control
One of the common underlying causes of burnout is a lack of control. Identify if this is an issue for you, then talk with your immediate boss seeking more autonomy over what and how you teach.
You'll also feel more in control of your work if you manage your time effectively. Try to find a good Time Management website – oh, wait....
5. Exercise Regularly
Pretty consistent evidence suggests that exercise can help alleviate stress and create a sense of well-being, as well as encouraging good sleep.
Exercise frequently goes hand-in-hand with other habits which are worth trying: getting up earlier, leaving school at lunchtime, joining colleagues in group activities.
6. Learn to Manage Stress
Stress is different to burnout. Stress is frequently short-term; however unless it is managed, this short-term stress can contribute to burnout.
Look at the many stress management techniques in the Armoury. Choose several that suit you and develop your own list of hints and tips on things that work. Consider stress diaries, deep breathing, mindfulness, meditation, positive thinking. Don't get snooty about David Brent pseudo-science – just try it.