K-12 teachers in the United States have the highest burnout rate among professionals, and it’s easy to understand why: They spend an average of 53 hours per week on their jobs, a dedication that often means sacrificing personal time typically used for family, friends, and self-care routines. This challenge isn’t unique to teachers, either—everyone in a school system, including paraprofessionals, support staff, and administrators, experiences this strain.

This mental and emotional toll has a trickle-down effect on students. In fact, research shows that when teachers are feeling stressed out, the quality of their instruction and their relationships with students are diminished. Students are already dealing with many pressures of their own that interfere with their ability to learn, and when these challenges are compounded by the stress their teachers are experiencing, that’s not conducive to academic, or holistic success.

Implementing self-care strategies can reduce tension and improve teaching and learning. As the National Institute of Mental Health observes: “Self-care means taking the time to do things that help you live well and improve both your physical and mental health.” Adopting self-care practices can help both teachers and students manage stress, lower their risk of illness, and focus more effectively on instruction.

For teachers and students to embrace self-care practices and apply these consistently throughout the year, the entire school community must unite around this concept. It takes parents, teachers, and administrators working together to create a culture of sustainable self-care. When school systems nurture partnerships with caregivers, community organizations, and mental health professionals, this collaboration creates a supportive network for students and educators alike.

Here are five personal self-care strategies that educators can apply within their own lives. Teachers and administrators should also discuss the importance of these strategies with students, and they should model these practices in their daily interactions with learners.

Make self-care a key priority.

When we’re busy, it’s easy to push self-care to the side. But when educators take care of their own needs first, this creates a healthier learning environment for everyone.

Teachers and students can prioritize self-care by making time for hobbies and interests outside of school to ensure a healthy work-life balance; eating right and getting enough sleep; and engaging in activities that promote mindfulness and relaxation, such as exercise, meditation, or simply spending time outdoors. This even includes making the time to ensure physical health by making and keeping doctors appointments.

Learn how to set boundaries.

The vast majority of educators see their job as a calling, and they want to make a difference in their students’ lives. As a result, it can be hard for teachers to say “no” when they’re asked to take on further responsibilities. But establishing clear boundaries between their professional and personal lives is critical for teachers’ wellbeing. This means learning how to say no to additional tasks that might encroach on their personal time.

Similarly, students must learn how to set limits on screen time and create a healthy balance between academics and their own personal lives. Some school systems have already taken efforts to enforce this by restricting mobile device usage during school hours. For instance, California’s new bill mandates that districts and schools statewide establish student cell phone policies in the coming years to support in-person learning and student well-being. However, this responsibility doesn’t fall solely on students. Educators must lead by example, demonstrating these habits in their own lives if they expect students to do the same.

Practice self-compassion.

Educators tend to be hard on themselves. Giving themselves the grace to try and fail is very important—and K-12 leaders can encourage this type of behavior by creating a safe and supportive culture that fosters creativity and risk-taking while consistently supporting work-life balance.

Likewise, students should learn to be kind to themselves and avoid comparing themselves to others. Taking breaks from social media and focusing on activities that bring them joy and fulfillment can help. Fostering a growth mindset and placing focus on effort over outcome is also an effective way to build a lifelong skill.

Don’t be afraid to ask for help.

Whether they’re embarrassed or ashamed, or they just don’t want to burden others, people of all ages often avoid seeking help when they’re struggling mentally or emotionally. But relying on colleagues, friends, family, or trusted adults for support is a critical aspect of self-care.

Sharing one’s experiences and asking for advice can provide invaluable perspective and emotional support during challenging times. What’s more, educators and students shouldn’t be afraid to seek professional counseling and support if they need to as well.

Advocate for more support.

Educators and students should work with policy makers and administrators to advocate for policies, programs, and resources that promote wellbeing in schools. School and district leaders can address this need by providing opportunities for teachers and students to practice self-care, through practical guidance and access to professional counseling services.

Recognizing and then addressing the stress, anxiety, and other wellness challenges facing teachers and students head-on is critical for improving teaching and learning. By establishing a culture of sustainable self-care in schools, leaders can reduce burnout within the teaching profession and bolster student success.

About the author

Leslie Cole is the Director of School Solutions for eLuma, a teletherapy and behavioral health services provider for K-12 schools. Before joining eLuma, she was a school psychologist, MTSS coordinator, and Director of Academic Support Systems.