You might’ve seen the phrase ‘mental health crisis’ infiltrating many headlines this year, and unfortunately, teachers are no exception to this.
In fact, teaching union NASUWT reported that in 2023, 80% of teachers experienced a higher level of workplace stress than the previous year, with 82% believing that teaching was responsible for worsening their mental health.
Exam season is only bound to add to these feelings, and whilst workload is the main reason for increased teacher stress, the pressure of wanting your students to do well can feel overwhelming.
When I was teaching, I tried and tested all kinds of wellbeing tips to help me be the best teacher possible. So, as Milk’s Education Insider, I’ve narrowed down the steps I’ve found most useful to minimise teacher burnout ASAP.
- Stop Expecting, Start Accepting
When you let your students go into the exam hall, there’s nothing more you can do.
You’ve done all you can! It’s time to accept what you can’t change, and that includes:
- The exam questions
- Students’ effort on the day
- The exam board’s decisions (although you can request a review with your students’ consent)
Remember, these things are out of your control, and they are not a reflection of you or your hard work this year.
- Separate and Switch Off
Don’t live in your classroom!
Set a time to leave school every day to create distance between you and your job.
Then, switch off from school with purposeful and relaxing hobbies that bring you joy (and no, scrolling on Instagram looking at cute dogs until 1am isn’t an actual hobby, as much as I wish it was – but if it brings you joy, go for it!)
Physical activity, socialising, or calming activities such as reading, playing computer games, or baking – all can help you to unwind and make the most of your free time.
- Be a Role Model for Mindfulness
As nervous as you may feel during exam season, I’m sure most of your students will be feeling more nervous than you!
Be that source of support for them, uplifting them when things feel overwhelming and adding some mental health tips into your lessons.
Switching the focus to student support can take the pressure off yourself, making your classroom a positive space in a daunting time for many students.
- There’s No Shame in Sharing
Don’t let the pressure build up.
Talk to other teachers, friends or family and give yourself space to share (or vent) your concerns.
Having someone to listen can help to minimise your worries by giving you an objective perspective.
You can also contact:
Samaritans on if you need to talk on 116 123 (Free helpline, available 24/7)
Education Support for immediate, confidential support on 08000 562 561
- One Small Step for Self-Care…
One huge leap for your wellbeing!
It can feel overwhelming to remember that you need…
- Eight hours of sleep
- Two litres of water
- Thirty minutes of exercise
- Five portions of fruit and veg
Every. Single. Day!
So, take it one step at a time.
Focus on one of these areas each week and begin to build daily habits that your body and mind will thank you for.
- Tackle Your Time Management
With exam season comes revision sessions and, often, a change in timetable for many teachers.
If your students are now sitting exams, then their lessons will now be non-teaching time for you. These gaps in your timetable are a great opportunity for you to get ahead on marking and planning.
If you feel able to offer revision sessions, this can be a fantastic way to support your students, but don’t feel obligated to teach any after-school lessons if it impedes on your wellbeing.
- Know Your Limits
Sometimes, the signs of stress are more straightforward.
Heart palpitations, a constant feeling of dread in your stomach, or even a panic attack.
And in some cases, it’s not being able to sleep, or maybe you’ve noticed a change in your appetite.
If any of these symptoms sound familiar to you, make a doctor’s appointment for additional support. And be sure to follow the rest of the advice outlined in this post to help you manage your stress levels.
- Prioritise the Present Moment
Maybe you feel like you physically can’t make time for meditation. All you want to do is spend more time relaxing, right?
But meditation can help you feel more present and relaxed throughout the day.
Personally, I like to meditate as soon as I wake up – even for just five minutes.
Guided meditations are available on YouTube or through Spotify and Apple Music. Apps such as Headspace or Insight Timer also help you find tailored meditations that work for you.
- Use Your Union
It’s highly advised in education to join a Teaching Union. Some of the most popular unions are NASUWT, NEU and UNISON.
All teaching staff, permanent or supply, can join a union.
Teaching unions are there if you have an issue with any of the working conditions in your school. This includes things such as your hours, pay and health and safety.
Contact your union representative or the union directly for any concerns you might have related to these issues.
- Explore Milk Academy
Milk Academy offer a range of affordable CPD courses related to all things teaching.
But did you know we offer wellbeing courses too? Perfect for managing your mental health during exam season!
There are courses available on everything from reducing stress to self-care, and you can even gain certifications in Mental Health first aid for adults and children.
Here’s Milk Academy’s Health & Wellness CPD courses for you to choose from.
As a special exam season offer, get 2 FREE CPD courses when you register with Milk today!
Don’t Suffer This Summer Term
I hope these tips help you as the school year draws to a close.
You’re not alone in your worries or stresses, and I guarantee there are other teachers out there feeling just like you! Don’t suffer in silence and always talk to someone if things get too much.
Milk Education is here to support you through your teaching journey, and we’d love for you to be a part of the team. Register with us today to find your new role in education, along with lesson plans, resource, advice and more.