I Think I'm Burned Out-Now What?!

Burn out can happen to anyone. Let's get that out of the way right now! Yes, even "that teacher" who looks like she has it all together, even the teacher who's been working at your school for 20 years, even the cheerful teacher who seems like he never has a bad day. They have all experienced being burned out.

The problem is that most of us (even me!) don't realize we are burned out until we are already burned to a crisp. So, before I go over some strategies on dealing with burn out as an educator, I want to outline the symptoms of burn out. *I will be discussing some physical and mental symptoms, and I am not a doctor nor am I giving medical advice. Please see you regular care physician as part of your self-care strategy!*

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Symptoms of Burn Out

​If you have any combination of the following symptoms, you are probably experiencing burn out.

• Sleep Changes or Unusual Exhaustion: Sometimes even with a full night's sleep, I would still wake up yawning before 9 am, and dragging through the day with fatigue. This is usually a first sign of burn-out for me if this last for longer than a week. Other friends tell me that even when they feel incredibly tired they can't sleep at all, which makes them feel worse.
• Memory Changes/Brain Fog: Usually able to pay attention and attend to daily tasks, when I am getting burned out I start forgetting the plans for my prep time, or unable to focus during meetings. I make silly mistakes when prepping materials, which ends up eating precious time.
• Depression and/or Anxiety: Most people believe you can have one or the other, but being depressed and experiencing anxiety is a combination that can happen. Check with your district to see if any mental health services are provided. Check your insurance as well. A mental health provider will be able to create a plan for coping with burn out.
• Irritable or Quick to Anger: Once I start snapping at my husband, or find my usually infinite patience with my students quickly disappearing, I know burn out is coming. 
• Changes in Appetite or Weight: Everyone knows I'm an eater, so for me when my appetite starts to disappear (usually in combination with being fatigued) that is a warning sign. Or, I might start overeating food that isn't good for me which leads to digestive issues. If you find yourself out of your norm, or any weight changes, stop by your regular care physician and explain the problem.
• Isolation or "Graveness": When I am in severe burn out I close my door and would rather not speak to anyone. This, for me anyway, is a pretty serious symptom of burn out, because it feels like I have stopped caring. In some ways, in can be considered Compassion Fatigue. If I haven't laughed or smiled all day something is definitely wrong!
• Feeling Overwhelmed: If looking at my To Do list bring me to tears and feeling helpless, that is definitely a warning sign. Being unable to complete normal tasks associated with teaching because you feel like it's too much, consider that you may be burned out.

Burn Out Strategies

Resources:
Consider joining the 40 Hour Teacher Work Week from Angela Watson. Burn out can happen when we use our time ineffectively, but aren't sure what is or isn't effective, this club is for you. New cohort starts January, with early bird access December 10th!

Sources:
Western Governors University: The Signs of Teacher Burnout and How to Prevent it by Fiona Tapp 

Learners Edge: Warning Signs of Teacher Burnout

​Education Week Teacher: Six Signs of-and Solutions for-Teacher Burn Out by Wendi Pillars
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