Finding Moments of Safety During Your Working Day: Essential Tips for Teachers
As teachers, we're often putting the needs of our students first, ensuring they’re supported, engaged, and progressing.
But…
…in the process, it’s easy to forget the importance of taking care of ourselves. In an environment where the demands never seem to end, it’s crucial to carve out moments of safety for yourself throughout the working day.
Taking time out to reset, recharge, and refocus isn’t selfish—it’s essential for your well-being and effectiveness as an educator.
Much like an air host/hostess who advises passengers to "put on your own oxygen mask before helping others," teachers must first tend to their own needs before they can give their best to their students.
This blog will explore how teachers can find moments of safety during the day and provide practical strategies to help you feel rejuvenated, even in the busiest of teaching environments.
The Problem
The problem is simple: as a teacher, you often face a relentless workload, emotional exhaustion, and physical fatigue. From:
· lesson planning,
· managing classroom dynamics,
· marking,
· and attending meetings…
your day can be packed with tasks that leave little room for personal care.
Many teachers struggle with the guilt of taking breaks or stepping away for a few moments of respite.
However, this constant hustle can lead to burnout, stress, and a decline in mental health if you don’t make time for yourself. The problem isn’t just about the workload; it’s about the lack of space to recover.
It’s easy to think that self-care is an indulgence or a luxury that should come later, after all your duties are completed. However, without taking care of your own mental and physical needs, you won’t have the energy, focus, or patience to be the teacher your students need.
And yet…
Without taking time to recharge, the problem can worsen. Exhaustion, stress, and frustration build up, making it harder to engage with your students effectively.
Teachers who don’t prioritise self-care often find themselves trapped in a cycle of emotional and physical depletion, leading to burnout and disengagement.
Studies have shown that burnout among teachers is at an all-time high.
A 2019 report by the Education Support Partnership found that 72% of teachers in the UK said they had experienced stress at work in the previous year, with many reporting they were unable to take adequate breaks throughout the school day.
This emotional strain doesn’t only affect teachers; it also impacts students, as teachers become less engaged and less able to provide the quality of education their students deserve.
In short, neglecting self-care doesn’t just harm you—it affects your students, your colleagues, and your passion for teaching.
Solution
Taking moments of safety during the day is crucial for protecting your mental health and ensuring you can keep giving your best to your students. But how can you actually implement these moments into your hectic day?
Schedule Breaks and Stick to Them
One of the most effective ways to ensure you take time for yourself is to schedule breaks into your day, just like you would a meeting or lesson. If you can, set an alarm to remind you when it’s time to step away. Even five-minute breaks can make a big difference.
Tip: During your breaks, leave the classroom or staff room if possible. A change of scenery can help you clear your mind.
Take a Walk
Fresh air and a change of environment can do wonders for your mental clarity. Whether it's a short stroll around the school grounds or a brisk walk down the road, getting outside—even for just 5-10 minutes—can help reset your mood and energy levels.
Tip: Use this time to focus on your surroundings rather than thinking about schoolwork. Try mindfulness techniques like noticing the colours of the trees or listening to the sounds around you.
Practice Deep Breathing or Meditation
In the midst of a busy day, finding a quiet spot for a few minutes of deep breathing can help calm your nervous system and reset your focus. Meditation apps like Headspace or Calm offer quick 3-5 minute exercises that you can do in your classroom or even in your car.
Tip: Inhale for 4 counts, hold for 4, exhale for 4, and repeat. This simple exercise can lower your stress levels and improve focus.
Use Your Lunchtime Wisely
If you have the luxury of a lunch break, use it as a true break—don’t use the time to catch up on work. Grab your lunch, step away from your desk, and disconnect. You could even take a 10-minute power nap if that’s what you need to recharge.
Tip: Avoid eating at your desk while working. Physically separating yourself from the demands of work helps signal to your body and mind that it’s time to rest.
Set Boundaries with Technology
Email, messaging apps, and other work-related notifications can easily invade your break time if you let them. Turn off notifications or use the "Do Not Disturb" function on your phone during your breaks. This allows you to fully disconnect from work and enjoy your time out without feeling constantly "on call."
Tip: If you must check emails or respond to messages, set a clear time limit so you don’t end up working through your break.
Get Support from Colleagues
Sometimes, just talking with a supportive colleague can be incredibly rejuvenating. Set up a “safe” space during the day where you and a colleague can exchange stories, vent a little, and offer each other emotional support. You don’t have to handle everything on your own—sometimes the best moments of safety come from shared experiences and understanding.
Tip: Make a habit of checking in with a colleague you trust regularly. A quick, positive exchange can help reset your mood and energy levels.
The Why!
When you make time for these moments of safety during the day, the transformation you experience can be profound. You’ll begin to feel more in control of your emotions, more focused in your teaching, and more engaged with your students.
Rather than running on empty, you’ll have the energy to be the teacher you want to be—calm, patient, and present.
By prioritising your own well-being, you not only improve your work-life balance but also model healthy habits for your students. When you take time for yourself, you show them the importance of self-care and setting healthy boundaries.
You’ll find that when you return to the classroom, you’re able to bring a fresh perspective, a clearer mind, and more energy to your work. It’s a win-win situation—taking care of yourself isn’t selfish; it’s essential.
Take Action
Start incorporating small moments of safety into your day, whether it’s scheduling breaks, taking a short walk, or practicing deep breathing. Commit to putting yourself first during these moments, just as an air host/hostess advises passengers to put on their own oxygen mask before helping others.
If you’re finding it difficult to implement these strategies, consider speaking with a coach or mentor who can help you create a tailored plan for better managing your self-care during the school day.
It’s Time to Start Prioritising Yourself.
Start by picking one tip from the list above and try incorporating it into your routine this week. Even the smallest change can make a significant impact on your well-being.
Remember, your mental and physical health are just as important as your teaching. By taking care of yourself, you’ll be better equipped to support your students and excel in your role.
If you’d like more support in creating a work-life balance or navigating the challenges of teaching, feel free to reach out.
I’m here to help you thrive, not just survive, in your career.
