Teaching has always been a career of heart, hustle and high expectations. It’s a profession defined by its impact — on individuals, on communities and on futures still in the making. Teachers tend to be hardworking and creative individuals who are driven by a desire to make a difference. Unfortunately, many are now considering new avenues due to the stress and burnout that have become a major challenge in our education system.

As we mark Mental Health Month, we want to acknowledge what so many teachers and administrators already know — this work is meaningful, but it can also be overwhelming. And more importantly, we want to share some thoughtful, practical strategies that can help educators build resilience, find moments of joy and reconnect with why they chose this path in the first place.

At a Glance

A 2024 statewide survey of Texas public school teachers found that 78% have considered leaving the profession in the past year. Their reasons ranged from a lack of administrative support and heavy workloads to low compensation and behavioral challenges in the classroom.

This data reflects a national trend. A 2024 RAND Corporation survey (supported in part by the National Education Association) revealed that 44% of educators identified student behavior as their top source of stress. Meanwhile, a Connecticut Education Association survey ranked stress and burnout as the most pressing issues facing teachers today.

The reality is clear: teachers are navigating a system that asks a lot and seemingly without offering quite enough in return.
We asked some veteran teachers about what they’re experiencing in the field. Melody, who has been teaching since 2017, confided, “I am burned out to the point that I quit my job mid-year.”

Sara, who just celebrated her 25th year as an educator, says that she’s “constantly switching roles — teacher, counselor, tech support, data gatherer, report writer — without nearly enough pay or respect.”

Sources of Strain

The current landscape has resulted from a confluence of concerns, many of which have been mounting over the last two decades.

Administrative Expectations

Administrators and teachers share the same goal: student success. But their day-to-day pressures differ. Administrators often juggle mandates from districts, parents and policymakers. The result can be a flood of initiatives that feel disconnected from classroom realities.

Many teachers describe feeling micromanaged or burdened by policies that feel impossible to implement without additional support. This mismatch can strain relationships, even when both sides are working in good faith.

Technology Overload

We’ve long known that technology offers both tremendous promise and significant challenges for educators. Teachers are expected to learn and adopt new platforms quickly, often without formal training or dedicated time to meaningfully integrate tools.

“[There’s] too much tech being thrown at us that doesn’t actually help, and students are more distracted than ever with less intellectual curiosity.” - Sara, teaching for 25 years.

Though digital tools can improve access and broaden impact for both teachers and students, devices in classrooms can lead to disengagement and discipline issues. Educators are too often left to manage both instruction and behavior at once.

“At my school, students are expected to put their phones in a calculator holder at the start of class. However, we're not allowed to take it from them. If they don't turn it in and are on their phone, there's a disciplinary referral to write, which rarely results in actual discipline. Instead, teachers are asked to make our content more engaging.” - Alexis, teaching for 12 years.

Students and Families

Today’s classrooms reflect broader societal shifts. Many students are dealing with the lingering impacts of pandemic-related disruptions, and teachers are stepping in to meet emotional, academic and social needs simultaneously.

At the same time, families may have high expectations for communication and responsiveness, leading to educators feeling pressured to be accessible around the clock.

Practical Ways to Manage Stress and Avoid Burnout

While many solutions must come from broader policy changes, it’s important for educators to develop meaningful ways to care for themselves. We’ve rounded up some helpful strategies that are rooted in research and recommended by real-world educators.

1. Prioritize What Matters Most

Alexis, who has taught high school art since 2013, shared this helpful metaphor from author Nora Roberts:

“The key to juggling is knowing which balls are made of glass, and which are plastic.”

Alexis continues, “There is simply not enough time in the day to complete our jobs the way that teachers are asked and expected to. You have to start figuring out which parts are most important and which can be put off. There's the insidious thought that we should always — always — be thinking about our students and doing everything in our power to benefit them. This is a guilt trip, and it works on many teachers, as we are often natural caretakers. It’s important to distinguish the glass from the plastic and reclaim some of your life.”

Remember that the glass balls are those that you have to protect at all costs, like your health, your core relationships and student wellbeing, whereas expecting that you can provide an immediate response to every email, question and request might be one of those areas that you can start to let go.

2. Set Clear Boundaries Around Work

It’s easier than ever to blur the line between work and home. Teachers often find themselves answering emails late into the evening, grading on weekends or catching up on administrative tasks during personal time.

Consider these small shifts:

• Turn off email notifications after hours
• Avoid syncing work email to your personal phone
• Leave your computer at school when possible
• Communicate your boundaries with families and colleagues

These choices aren’t always easy, especially in school cultures that normalize overwork, but even one or two boundary-setting decisions can help restore a sense of control.

3. Look for “Glimmers”

Borrowing from trauma-informed therapy, glimmers are small sensory cues – positive little moments that help us feel safe and grounded. They can be anything that brings you a sense of ease, joy or delight, like the sunbeam that streams into your bedroom window each morning, the smell of your favorite home-cooked meal or your child’s laughter.
Glimmers work by helping us to release stress in the mind and body by feeling more engaged in the present. All you have to do is notice them. The next time you see a kitten snoozing in a window or a bouquet of your favorite blooms at the supermarket, take a few seconds to pause and bask in your appreciation.

4. Make Space for Play and Creativity

Students aren’t the only ones who benefit from recess; play is an essential element of physical and mental health for adults, too. If it feels impossible to find time for creative outlets, start by blocking time on your schedule.

It’s important to incorporate play in your classroom as well. Starting class with mini-games or silly questions can reignite your love of teaching.

5. Tune Into the Body-Brain Connection

The brain and body are in constant communication. According to Polyvagal Theory (developed by Dr. Stephen Porges), anxiety causes our nervous system to continually scan for signs of safety or danger. A stressful situation elicits physical responses in addition to emotional ones: heart rate increases, muscles tense and breathing becomes shallow.

To manage stress effectively, it’s important to pay attention to your body, not just your thoughts:

• Slow, deep breathing
• Stretching or walking during breaks
• Positive social interaction (even short conversations help)

6. Use Music as an Emotional Shortcut

Music has been used as a therapeutic tool for centuries. Musician and neuroscientist Daniel Levitin studies the effects of music on the mind and body and has found that listening to songs that you enjoy can help to reduce pain, support emotional processing and even help with memory.

Educators can use music in intentional ways, such as:

• Starting or ending the day with a favorite song
• Playing instrumental tracks while grading
• Creating a classroom playlist to set the tone
• Using music to transition between activities

7. Stay Connected to Your Community

Isolation can fuel burnout. Connection is one of the best antidotes. If you don’t already have one, try forming a small peer support group. It can be as simple as a weekly check-in with a few colleagues or a group chat where you share ideas, vent frustrations or send encouragement. Or it can be more structured, through mentoring or a “community of practice.”

Even informal communities can make a difference. Being seen and heard by people who understand your experience helps reduce stress and increase resilience.

Becoming, Together

At Rice Continuing Studies, we believe becoming is a lifelong pursuit. Becoming a teacher. Becoming a leader. Becoming a version of yourself that feels grounded, hopeful and inspired.

This path is rarely linear. There are peaks and valleys. But with the right tools, support systems and mindset, it’s possible to not just survive the school year but to grow through it.

As we celebrate Mental Health Awareness Month, we invite you to reflect on your own well-being. What helps you feel restored? Where can you give yourself permission to pause? Who can you reach out to for support?

You’re shaping lives every day. That matters. And so do you.

If you’re looking for additional support, Rice Continuing Studies’ Center for Education offers a variety of programs designed to help educators and school leaders continue learning, growing and connecting. From professional development workshops to certification pathways, we’re here to support your journey.

Because you deserve to thrive — not just as an educator, but as a whole person.

Continue Exploring

Visit our blog for more stories and resources for educators.

Related Programs: Center for Education

Rice Continuing Studies: continue.rice.edu

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