Sustainable Self-Care for Teachers and School Leaders 

Teaching and leading in education are acts of service – and they take more than just time and effort. They take heart. Every day, teachers and school leaders show up not only with lesson plans and to-do lists but with emotional presence, care, and decision-making strength.

But that emotional output comes at a cost.

In a recent Harvard Business Review article, executive coach Dina Denham Smith reminds us that leading is emotionally draining – and that recovery isn’t optional. “Leadership doesn’t drain us because we’re doing it wrong,” she writes. “It drains us because we’re doing it well.” (Harvard Business Review, July 2025).

This insight is especially relevant to education. Teachers and school leaders often carry the invisible weight of an entire school community. If we’re not careful, the very thing that makes us effective – our emotional investment – can leave us depleted.

So how do we keep giving without burning out?

Let’s explore five principles to help educators recover, recharge, and remain resilient in the long run.

1. Emotional Labour Is Real Work

When we think of what makes teaching or leading hard, we often focus on external pressures: overcrowded classrooms, tight budgets, and policy changes. But the deeper strain is often internal – the emotional labour.

• Comforting a crying student while managing the day’s lessons.
• Mediating conflict between staff members.
• Staying calm when a parent lashes out.
• Making tough calls when resources are limited.

These tasks require emotional agility, empathy, and self-regulation – skills that cost energy every time they’re used. The more we care, the more we give. And that’s why it’s exhausting.

“If you’re feeling drained, it’s not because you’re doing something wrong. It’s because you’re doing something human.” – Dina Denham Smith, HBR, 2025

Recognising emotional labour as legitimate work is the first step to respecting the need for recovery.

🔍 Signs of Emotional Depletion in Educators

• You feel unusually irritable or withdrawn.
• You dread interactions, even with students you love.
• You find it hard to care about things you normally value.
• You experience brain fog, poor sleep, or fatigue.
• You start questioning your competence.

If you notice these signs, it may be time to intentionally reset.

2. Don’t Wait for Burnout – Plan for Recovery

Burnout doesn’t happen overnight. It’s the slow erosion of joy, energy, and purpose. And here’s the paradox: those most passionate about their work are often most at risk.

That’s why proactive recovery must be part of our routine – not something we reserve for school holidays or weekends.

Some ideas for recovery rhythms:

• Daily: Step outside during lunch. Breathe. Move. Disconnect.
• Weekly: Schedule one evening with no school talk or emails.
• Termly: Take a full weekend off with no guilt or school-related tasks.
• Annually: Plan holidays that restore, not just distract.

You can’t pour from an empty cup. And you shouldn’t have to.

3. Reconnect with What Fuels You

It’s easy to lose sight of our “why” when we’re overwhelmed. But remembering our purpose is essential to resilience. Why did you go into education? What moments still give you life?

Recovery isn’t only about rest – it’s about renewal.

Think about what fills your tank:

• Time in nature.
• Faith practices, prayer, or quiet reflection.
• Reading something not school-related.
• Playing music or creating something.
• Being fully present with loved ones.

Build these back into your life on purpose. Your energy isn’t just a personal matter – it’s a leadership resource.

💡 Teacher Self-Care Ideas That Work

• Go for a walk between lessons.
• Keep a gratitude journal (3 things daily).
• Schedule a screen-free evening each week.
• Join or start a peer support group.
• Create a “commute ritual” to mentally shift out of school mode.
• Use an app like Insight Timer for guided breathing or reflection.

4. Build a Culture of Sustainable Leadership

Educator self-care isn’t just personal – it’s cultural. When school leaders model overwork, teachers feel pressure to do the same. When rest is viewed as weakness, it becomes shameful. But when we normalise wellness, we invite others to follow.

Ideas for cultural change:

• Include “emotional wellness” in professional development.
• Make space for emotional check-ins in staff meetings.
• Create recharge zones in staffrooms.
• Offer flexible work solutions where possible.
• Acknowledge emotional labour in teacher evaluations and praise.

If we want thriving learners, we need thriving teachers and leaders.

5. Get Help When You Need It

Sometimes, no amount of journaling, walking, or planning can fix the depth of our depletion. That’s when professional support becomes vital.

• Speak to a coach or counsellor.
• Use available employee wellness programs.
• Delegate or restructure where possible.
• Seek help early – not when you’re on the brink.

There’s no shame in needing help. There’s wisdom in receiving it.

✨ “Come with me by yourselves to a quiet place and get some rest.” — Mark 6:31

Even Jesus invited His followers to step away and rest. If He thought it was important, so should we.

🛠️ Self-Care Toolkit for Educators

Books:

• The Emotionally Healthy Leader by Peter Scazzero
• Permission to Feel by Marc Brackett

Apps:

• Insight Timer (for mindfulness and breathing)
• Headspace (for stress management)
• Daylio (for mood tracking)

Practices:

• Weekly “reflection walk”.
• Monthly “disconnect day”.
• Morning journaling (just 5 minutes).

Conclusion: Self-Care Is Stewardship

Teaching is more than a job. Leadership is more than strategy. Both are deeply human callings – and they require heart, presence, and passion. But passion without rest burns out. We don’t need more heroic educators who run themselves into the ground. We need healthy, wise, and present educators who endure.

Self-care is not self-indulgence. It’s stewardship.

So take a break. Make the space. Reclaim your energy. Your calling – and your students – will be better for it.

📚 References:

• Denham Smith, D. (2025). Leading Is Emotionally Draining. Here’s

How to Recover. Harvard Business Review. Link

• Scazzero, P. (2015). The Emotionally Healthy Leader. Zondervan.
• Brackett, M. (2019). Permission to Feel. Celadon Books.