Mental Care for Teachers: 5 things I've Learned to deal with Stress as a Teacher

Teaching is stressful. Learn how to take care of yourself.

Disclaimer: I am not a mental health specialist or a doctor. I don't even play one on T.V. The following blog post is simply what I learned about taking care of myself mentally in the high-stress profession of education.

I may be a little late to the party, but I am only now realizing the power of mental health and its crucial role in teacher well-being. Although I believed some people were predisposed to having mental health issues, I was not as aware that even those among us who are normally mentally healthy can also fall prey to the dark mental clouds that can envelop us. But this winter, I have had to come to grips with reality: anyone can experience mental health challenges, just as anyone can catch a cold or flu. Understanding teacher mental health awareness is more important than ever.

Teachers, I believe, are in a prime position to experience mental health issues and educator burnout. Why? Because teachers are demanded to be all things to all people. How many times have you heard it: "Teachers are nurses, mothers, fathers, aunts, uncles, secretaries, counselors, coordinators, coaches, disciplinarians, mediators, mentors, safety officers, communication directors, yada yada yada"? And I can guarantee you that this was said not as a concern, but as if it is a badge of honor. Furthermore, most teachers pride themselves on being all of these things and doing them all well. But the question I ask is, "What happens when teacher stress becomes too much?"

I am generally a positive person who sleeps well under any amount of stress. I can normally put things on the shelf that can wait, and I always will tell you that I deal with stress well. Until I didn't. This was a critical point in my journey to prioritize mental health.

At the beginning of the year, I went to the doctor and said, "Doc, I must be deficient in something. I have no energy. I sleep all the time, and I wake up exhausted. Help." He ran a gamut of tests and found nothing. Over the next few weeks, I got gradually worse. I totally stopped exercising. I couldn't focus. My already weak communication skills got worse, and I failed to meet many deadlines. I felt like I was digging holes everywhere and only getting deeper into teacher burnout symptoms.

Here are five (5) signs that I experienced that I wish I had known earlier to watch out for, especially when looking for signs of teacher burnout:

1. Aversion to Work. I literally started avoiding work like it would hurt me physically if I attempted it. I told myself I was simply lazy (and maybe I am), but the aversion to certain tasks became extreme. I lost money, credibility, and confidence as I became further and further behind on important responsibilities. But I couldn't get started. I couldn't handle it. I found other "important" things and unimportant things to do instead while the work piled up like an insurmountable heap of undone tasks. This is a key sign of teacher stress.

   
   

2. Riddled with Anxiety. It feels odd to say "riddled with anxiety" because it wasn't so obvious. But in reality, my anxiety was at a peak. Every time I would think about what needed to be done, what I wasn't doing well enough, what would never happen, all the people I was letting down, I felt anxious and stressed. Anxiety isn't like a headache or a cough; you can't feel it like a throbbing pain in your body or hear it down in your lungs. It's just there. However, it is just as harmful, and it needs to be taken care of. Recognizing and managing anxiety in educators is vital.

   
   

3. Loss of Sleep. This one is also odd because while I was constantly tired, I couldn't sleep. It's not that I couldn't get to sleep, but I couldn't stay asleep. There were nights when I slept two or three hours at most. I could stay up and watch videos, but my mind was too tired to do anything productive and too awake to get the rest that I actually needed. Of course, sleep deprivation is a serious concern, and it causes other illnesses and issues. This was a clear indicator of declining teacher well-being.

   
   

4. Mornings Were the Worst. I know that some of us have never been morning people, but this was not that. I dreaded the day ahead of me, and as a matter of fact, I dreaded the week, or rather weeks, ahead of me. I couldn't look forward to anything. Everything that was to come was a drudge. This feeling of dread often accompanies educator depression.

   
   

5. I Kept Moving. I think it's important to note that I kept moving. Depression and anxiety can be totally debilitating, but sometimes we can have these issues and still do the mundane and essential tasks. I kept all my appointments and responsibilities; I made meetings and did the most essential parts of my job. I paid the bills, I fed the dog, I took showers. I imagine from the outside, I looked okay. We cannot confuse the continuation of everyday tasks with being okay. Unwell people can continue their daily life. Let's not fall for the fallacy that depressed people can't keep going. They can. They just may not want to. This highlights the importance of recognizing hidden mental health struggles in the workplace.

So, what did I do? I got help. Thankfully, a couple of co-workers called me into a meeting and stated they saw a difference in my performance and wondered if they could help. Thankfully, I had built enough confidence in our relationship that I could be honest with them. This is why a culture of acceptance and workplace mental health support is important in our schools and workplaces. They offered to help in many ways; they stayed true to their word and followed up.

Secondly, I talked to my family and friends and told them how I was feeling. This level of communication and voicing my feelings helped heal me, and they were able to offer suggestions and more help. Building a support network is key for teacher resilience.

Thirdly, I spoke to my doctor. It is hard to get specific on this because I am not a medical professional, but I can encourage you to not only talk to a medical professional but also carefully choose your plan of recovery. I did not take everything my doctor suggested. However, what I did worked. I needed a break, and I needed time to sort things out. I also was able to find some over-the-counter remedies that seemed to help, and everything together made a world of difference. This was my personal journey to teacher mental health recovery.

Here's my closing message: If things aren't right, and you know it, do something about it. If you notice something seems to be off with a colleague, reach out or find someone else who can help them. In this teaching community, we have to look out for one another, support each other, and teach other teachers how to practice self-care strategies! Let's build a stronger, healthier teaching profession together.