How do we support ourselves to support others?
Understanding Educator Stress
Educators face a unique blend of stressors during the back-to-school season—ranging from shifting expectations and administrative demands to personal pressures and emotional labor. A 2024 qualitative study found that 94% of educators cited school or district-related stressors, including excessive demands and insufficient resources. These stressors impacted physical health (76%), psychological well-being (62%), and social relationships (68%).
It’s important to note that this study was conducted post-COVID onset, a period during which significant research has shown widespread impacts across professional sectors, especially in education.
Educators often carry the weight of their students’ needs while navigating their own. The more we—and they—recognize these stressors, the more we can begin to work toward compassionate self-care.
The graph below, from the 2023 State of the American Teacher Survey, visually represents negative well-being indicators and intentions to leave the profession.
In this context, negative well-being includes burnout and anxiety symptoms, while positive indicators include enthusiasm for teaching and career optimism. Research shows that educators with higher wellness levels are more likely to remain in their roles and contribute positively to the field.
Trauma-informed approaches emphasize that supporting educators is essential to supporting students. When educators feel well, they are more likely to teach effectively, maintain awareness, and foster a positive classroom environment.
The image below from Granziera et al. (2021) illustrates how job demands and resource opportunities influence teacher-specific outcomes.
Coping Skills Menu for Educators
Now that we’ve explored the “what,” let’s talk about the “how.”
Coping skills are strategies that help us manage stress, regulate emotions, and maintain balance. According to the Oxford Dictionary, coping refers to “dealing effectively with something difficult.”
The best way to understand coping skills is to view them as tools—some work better for certain people than others. For example, meditation or yoga may be calming for one person but ineffective for another.
Tailoring coping strategies to your unique challenges is key. Consider:
- What helps you feel calm or focused?
- What energizes you?
- What helps you reset after a tough moment.
Wellness Toolkit
Once you’ve identified your coping strategies, you can build a personalized Wellness Toolkit—a collection of items, practices, and reminders that support your well-being.
According to the U.S. Department of Education, holistic wellness includes physical, emotional, mental, and social domains. Your toolkit should reflect this balance.
Steps to Build Your Toolkit:
- Identify your wellness theme. What helps you feel grounded, energized, and supported?
- Choose physical items or practices. These might include affirmations, calming apps, snacks, playlists, or journal prompts.
- Decide where your toolkit will live. Keep it accessible—your desk drawer, bag, or phone—so you can use it when needed.
Navigating Expectations as an Educator
Educators often juggle expectations from students, families, administrators, and themselves. These pressures can lead to stress, anxiety, and burnout—especially when perfectionism or comparison creeps in. Managing expectations is not about lowering standards; it’s about aligning them with reality and self-compassion.
Practical Tips for Managing Expectations:
- Start with clarity.
Write down your top 3 priorities for the week. This helps you focus on what truly matters and avoid getting lost in the noise. - Use the “good enough” mindset.
Ask yourself: Is this good enough to meet the goal? Not everything needs to be perfect—especially when time and energy are limited. - Set boundaries early.
Communicate your availability to students, families, and colleagues. For example: “I respond to emails between 8 AM and 4 PM.” - Schedule buffer time.
Build in short breaks between tasks or meetings to reset and avoid overwhelm. - Practice reflective journaling.
At the end of the day, jot down what went well and what you’d like to improve. This helps shift focus from criticism to growth. - Lean on your support system.
Connect with colleagues who understand your challenges. Peer support can normalize your experience and offer perspective. - Celebrate small wins.
Recognize moments of connection, creativity, or resilience. These are the building blocks of long-term success.
Closing with Intention: Supporting Ourselves to Support Others
As we step into a new school year, let’s remember: wellness isn’t a luxury—it’s a necessity. Educators are the heartbeat of learning environments, and your well-being directly impacts your students, your colleagues, and your community.
Take a moment to reflect:
- What do you need to feel supported this year?
- What intention will guide your wellness journey?
Try writing a personal affirmation or intention to carry with you. For example:
“I choose presence over perfection.”
“I am worthy of rest and support.”
“I will care for myself so I can care for others.”
Supporting ourselves is not selfish—it’s foundational. When educators thrive, students flourish.
Need Support Beyond the Classroom?
Progress Valley’s Mental Health Clinic offers compassionate, evidence-based care for educators and professionals navigating stress, anxiety, and burnout. Our licensed therapists provide diagnostic assessments, ADHD evaluations, and personalized wellness planning. In-Person or Virtual options are available.
Check out the Progress Valley Mental Health Clinic and feel free to utilize our Schedule Online option to book anything from a consultation, assessment or therapy appointment.
References
- Doan, S., Steiner, E. D., & Pandey, R. (2024). Teacher Well-Being and Intentions to Leave in 2024: Findings from the State of the American Teacher Survey. RAND Corporation. Link1
- Granziera, H., Collie, R. J., & Martin, A. J. (2021). Understanding Teacher Wellbeing Through Job Demands-Resources Theory. In C. F. Mansfield (Ed.), Cultivating Teacher Resilience (pp. 229–244). Springer. Link2
- RAND Corporation. (2023). State of the American Teacher Survey: Technical Documentation and Survey Results. Link3
- Fatahi, N., & Warner-Griffin, C. (2024). Approaches to Teacher Well-Being. U.S. Department of Education, Office of Elementary and Secondary Education. Link4
