Take Care of Yourself - Work-Life Balance for Teachers

Achieving a healthy work-life balance for teachers is a common concern within the education sector, often proving to be a challenging task.

• In the 2022 Teacher Wellbeing Index, it was found that 68% of teachers and education staff cited workload as the primary reason for considering leaving their jobs.
• 78% of all staff experienced mental health symptoms due to their work.

The detrimental effects of an excessive workload and an imbalance between work and personal life can have a profound impact on a teacher’s overall well-being. These effects include physical and mental health issues, as well as strained personal relationships. According to the study, in 2020/21 stress, depression or anxiety accounted for 50% of all work-related ill health. To ensure the well-being of students and teachers alike, addressing these challenges and implementing effective strategies for maintaining a healthy work-life balance is paramount.

If you need to talk to someone:

• Education support 24/7 phone line
• The Samaritans

Stress levels increased by 3% in 2022 from the previous year, according to the Teacher Wellbeing Index.

School holidays give us a vital opportunity to ‘power down’ and rejuvenate. However, the break also offers an excellent opportunity to reflect on your work approach and strive for a healthier balance.

Improving the Work-Life Balance

Recognizing the signs and symptoms of an imbalanced work-life situation is the first step toward improvement. The study revealed that 68% of staff who experienced behavioral, psychological, or physical symptoms attributed their struggles to poor work-life balance.

The negative consequences of a poor work-life balance can manifest in various aspects of a teacher’s life. In terms of health, individuals may experience exhaustion, anxiety, sickness during holidays, frequent absences from work, loss of voice, and even panic attacks.

The well-being aspect may be affected by the lack of time for exercise, insufficient sleep, irritability, diminished confidence, and a generally lower quality of life. Additionally, the personal life of a teacher may suffer, resulting in strained relationships, limited social interactions, detachment from others, reduced time with children and friends, and even difficulties feeling empathy.

Seeking Support 

If any of these symptoms persist for an extended period, it is crucial to seek assistance from a general practitioner or healthcare professional for proper support and guidance. You might even consider finding out more about NHS Talking Therapies.

So, what can be done to address these challenges and establish a healthier work-life balance? 

Begin by setting smaller goals to gradually shift your work patterns, instead of attempting to change everything at once. Keeping a diary for a week or two to track your work habits can help identify patterns and opportunities for change. It is essential to focus on the positive impact that these changes can bring.

Here are some example goals to consider:

• Establish a designated time to finish work each day during the term, at least two days per week. This allows for personal time to have dinner with family, engage in exercise, or meet friends.
• Allocate free time for proper rest on weekends and weeknights. When there are times that work needs to be done over the weekend, try to be strict with yourself to have a ‘cut off point’. 
• Engage in a regular activity, such as a class (or after-school teacher running club?), that connects with your passions and helps prevent burnout.
• Dedicate 15 minutes daily to meditation for relaxation and mental well-being.
• Use your entire lunch break and avoid checking work-related emails during that time.
• Schedule time for physical activity, whether it’s vigorous exercise, a walk, yoga, or stretching.
• Separate your home and work environments as much as possible. Consider keeping your marking at school and avoiding piles of books in the bedroom!

Tips for outside-of-school hours

Once you have set these goals, it is advisable to write them down and place them somewhere visible. This visual reminder can serve as motivation and support during moments of fatigue or overwhelm.

In addition to setting personal goals, here are some tips to improve your work-life balance:

• When you arrive home, engage in activities that help you transition and leave the school day behind. This can include spending time outdoors, exercising, or enjoying a relaxing bath. If possible, physically separate your work materials from your home environment. If you bring work home, store it in a room where you can close the door when you’re finished, and ensure this space is separate from where you sleep. It can also be helpful to maintain separate email and social media accounts for personal and work purposes.
• During holidays, avoid filling your time with unfinished work from the term – try this guide to staying productive during school holidays.

When it comes to planning and paperwork, strike a balance. Instead of over-planning lessons, aim to build up a repertoire of easily accessible resources that engage students without requiring excessive time and materials. Reports can be demanding, especially with multiple classes, so plan ahead and seek help if needed. Develop a “statement bank” that can serve as a starting point for reports, saving you time and effort.

Remember to enjoy the autonomy you have as a teacher. Take ownership of your lessons, infuse them with activities and stories that you enjoy, and make them enjoyable for your students as well. Avoid falling into the trap of the “stay-late” culture and set boundaries that align with your personal and professional priorities.

Finally, consider reaching out to Prospero Teaching’s Training and Development Team, all experienced teachers, who would be happy to schedule a chat with you for support.

Remember, by implementing these strategies and prioritizing your well-being, you can gradually achieve a healthier work-life balance and foster a more fulfilling and sustainable career in education.

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