The 5 Stages of Teacher Burnout

Could the exhaustion you feel be teacher burnout?

The phrase "burnout" is bandied about a lot in the media, particularly amongst people in "giving" professions, but what does the term mean?

The best way to describe burnout, is that it is a state of mind that comes with long-term, unresolved stress that can negatively affect your work and your life. While we may think of someone who is burnt out as someone who has had a breakdown, the symptoms of burnout are cumulative and can be seen on a continuum.

We all feel stressed at work and yet in teaching there can be a culture of toxic positivity which makes it even harder to admit when we’re finding sustaining the pace of work challenging. In fact, symptoms of burnout often go undetected until the body starts showing signs of physical stress and we go to the doctor.

Burnout is not a medical condition but rather an “occupational condition”, meaning when you are removed from the place of stress, you might recover quickly with rest. This is why you might be signed off from work for a short time to see if you feel better. However, recovery varies hugely and can depend on the level and duration of the pressure your nervous system has been under; it’s not uncommon for it to take months to recover from burnout which is why it is so important to take steps to manage stress.

While the doctor might not use the term “burnout”, they might talk to you about "work induced stress" or anxiety. You may be diagnosed with anxiety or depression and referred to a form of “talking therapy” to support your recovery.

How prevalent is burnout?

A recent survey of 2,000 working adults (by The Office Group) found the average worker is most likely to experience career burnout by the early age of 32!

52% say they try to do too much, while others 58% said they believe their typical working hours are too long.

The journey to burnout can be seen in stages, as defined by Winona State University, which can help us identify patterns in our behaviour and the warning signs.

So what causes burnout?

* Lack of control. An inability to influence decisions that affect your job — such as your schedule, assignments or workload — could lead to job burnout. So could a lack of the resources you need to do your work.

* Unclear job expectations. If you're unclear about the degree of authority you have or what others expect from you, you may feel persistently uncomfortable at work. Rumination at the end of the day can follow.

* Lack of social support. If you feel isolated at work and in your personal life, you might feel more stressed. Having others who understand you is important to your recovery.

* Work-life imbalance. If your work takes up so much of your time and effort that you don't have the energy to spend time with your family and friends, you might burnout quickly. Avoiding socially isolating yourself is key.

* Dysfunctional workplace dynamics or a toxic environment. You may feel undermined by colleagues or find your line-manager micromanages your work. Being on a “support plan'' is an example of this when used to find evidence of poor performance rather than supporting development. You may feel singled out and experience signs of bullying. Perhaps as a staff, there is a cynical environment.

* Extremes of activity. When a job has monotonous routines and is then chaotic, you need constant energy to remain focused. You may feel a sense of hyper-vigilance and seek to control as much as possible; this can often look like over preparing. The resulting fatigue and anxiety can lead to job burnout.

While burnout can be a result of unrealistic pressures and never-ending to-do-lists, it’s important we understand our part in its creation and where we can protect ourselves.

Our commitment to prove ourselves drives overworking and overcommitting - we give 150% and then feel we have nowhere to go.

Coupled with working in the education sector where we’re told constantly we need to improve - compare ourselves to others - effectively compete for the good of the pupils - be “outstanding” (perfect)... but have a growth mindset, it’s no wonder we spend our time in school figuratively looking over our shoulders.

When teachers come to work with me they report similar tipping points: repeatedly dropping balls - constant tiredness - suddenly crying in public - not being able to think straight or make decisions. The path to recovery takes an honest appraisal of the environment you work in daily and also your relationship with stress and overworking.

There are ways of building resilience and reclaiming some balance but many teachers, once they've rebuilt their confidence, end up feeling the need to make a change.

What can you do to help yourself if you’re feeling burnt out?

- Try to reclaim some space. Even 10 min when you get home to pause and rest in any way you like.
- Develop ways of releasing stress - more on this next week!
- Observe your negative thinking and explore how you sabotage yourself.
- Practise talking to yourself like a best friend. Give yourself a break.
- Have firmer boundaries. Do not volunteer!
- Learn to be assertive and express how you feel.
- Learn to recognise the onset of stress and practise using the breath to calm your nervous system.
- Find things you enjoy again - what makes you happy? Make time for joy.

If you know it's time to start considering moving on from the classroom, do book in for a "Is The Academy Right For Me" call or read more about it here https://www.adventuresaftertea... - inside this amazing group programme you'll receive some much need burnout-informed career coaching to help you confidently find another way.