By: Katie Mitchell, Kearney School District
Burnout. This word is thought, said and even acted upon by people in all professions, but especially in the field of education right now. According to the latest teacher shortage report released by DESE, the top five categories of shortages during the 2022-2023 school year are:
1. Mild/moderate cross categorical grades K-12
2. Elementary education grades 1-6
3. Early childhood special education, birth-3rd grade
4. Severe developmentally disabled, birth-12th grade
5. Early childhood education, birth-3rd grade
Chances are, if you are reading this, you fit somewhere in one of those categories. We know about shortages. Shortages of qualified educators, shortages of paraprofessionals and shortages of substitute teachers. Those of us left are being stretched thin to make up for those losses.
If you were to ask educators about their top stressors and reasons they may find for leaving, you will likely hear topics of discussion regarding student behavior, parent behavior, parent requests, more demands from administration, less respect of the profession and financial compensation not matching the time, effort and requirements of the job. This list has a real name, and it is called job burnout.
According to the Mayo Clinic, job burnout is a special type of work-related stress — a state of physical or emotional exhaustion that also involves a sense of reduced accomplishment and loss of personal identity.
You might not know what to look for regarding job burnout, so here is a checklist of warning signs of burnout:
• Do you drag yourself to work and have trouble getting started?
• Have you become irritable or impatient with co-workers, customers or clients?
• Do you lack the energy to be consistently productive?
• Do you find it hard to concentrate?
• Do you lack satisfaction from your achievements?
• Do you feel disillusioned about your job?
• Are you using food, drugs or alcohol to feel better or to simply not feel?
• Have your sleep habits changed?
• Are you troubled by unexplained headaches, stomach or bowel problems, or other physical complaints?
You might be thinking, “I don’t have time for burnout. I have to just keep going. I can make it until summer. I will reset in the sun, and it will all be fine.” Ignoring burnout can be harmful to your health. Ignored or unaddressed job burnout can lead to:
• Excessive stress
• Fatigue
• Insomnia
• Sadness, anger or irritability
• Alcohol or substance misuse
• Heart disease
• High blood pressure
• Type 2 diabetes
• Vulnerability to illnesses
So how do we battle the burnout without giving in or giving up on our profession that is truly world-changing?
• Set goals: Try to set goals for what must get done and what can wait.
• Seek support: Whether you reach out to coworkers, friends or loved ones, support and collaboration might help you cope. Seeking professional help from a therapist is also a tool that will help you find a safe space to express emotions and feelings.
• Try a relaxing activity: Making time for an activity that brings you joy, excitement or energy. Do you like to read, bike, hike, listen to music, or bake? Maybe you could explore a new activity that can help with stress such as yoga, meditation or tai chi.
• Get some exercise: Regular physical activity can help you to better deal with stress. It can also take your mind off work.
• Get some sleep: Sleep restores well-being and helps protect your health.
• Practice mindfulness: Focus on your breath flow and become intensely aware of what you’re sensing and feeling at every moment, without interpretation or judgment. In a job setting, this practice involves facing situations with openness, patience and without judgment.
One way that I handle stress is to repeat a mantra or affirmation throughout my day. My mom used to have a sign in her kitchen that said, “If momma ain’t happy, ain’t nobody happy.” I would like to alter this to fit us teachers. “If the teacher isn’t healthy, the classroom isn’t healthy!” You can battle the burnout with balance in your life. Let that coffee cup runneth over and find ways to take care of yourself in this new year!