Navigating the Resistance Phase of Burnout as an Educator
Burnout is a widespread issue among teachers. More and more teachers are leaving the profession because they feel overwhelmed, exhausted and under supported. It’s time that we change the narrative that burnout is the “norm” in teaching. You can thrive as an educator with the right strategy.
This is the time of the year when most educators find themselves in the resistance stage of burnout. This is the third stage of burnout, followed by the alarm stage where the stress response is initially triggered. During the resistance stage, you might look to be functioning normally but are internally struggling to cope with stress. This is a phase where the body and mind try to adapt to constant stressors, often at a significant cost to one's health and well-being.
If the right action is not taken at this stage then you will end up in the stage of burnout which is the state of emotional, physical and mental exhaustion caused by prolonged stress. You want to do your best to stay out of this stage because getting out can be hard! The good news is that with the right action in the resistance phase you can prevent yourself from ever reaching burnout.
The first place to start is by recognizing the signs that indicate you are in the resistance stage so that you can take timely action! Teachers in the resistance stage often exhibit increased irritability and frustration, especially noticeable in interactions with students and colleagues. They may experience persistent fatigue, feeling constantly drained and exhausted despite adequate rest. There's a growing sense of cynicism and detachment from their job, leading to questions about their role's impact and effectiveness.
Physical symptoms are also tell-tale signs of this phase. Frequent headaches, muscle tension, and gastrointestinal issues are common, alongside a noticeable decline in job performance. Teachers might find it hard to concentrate, plan lessons, or engage effectively with students.
Do you relate to these mental & physical symptoms? If you do, then it’s time to take action.
One of the best things that you can start to do in this stage is to take the time to reflect on your feelings and experiences, and really try to understand what aspects of your job are the most stressful. When you can identify the parts of your job that are the most stressful, then you can take the best action and build the most appropriate strategies around these parts.
This reflective period is another great time to review your commitments and to set realistic expectations for yourself. If you are already feeling overwhelmed and exhausted, then adding more things to your schedule is not going to help! This is a great time to pull out the, “I’m sorry but I am at capacity right now, can we please revisit this in a few weeks?” line. Be kind to yourself and set yourself up for success by only committing to things that you can actually show up to as the best version of yourself.
Another important part of preventing burnout is to support your nervous system. When our nervous system feels nourished we feel like we can tackle any challenge that comes our way. A nourished nervous system allows us to show up as our best self in our personal and professional life!
Engaging in activities like meditation, yoga or even simple breathing exercises can help to nourish your nervous system. It can feel like it’s hard to find the time for these practices, but you need to make time for them. At this stage of burnout, these practices are no longer optional, but a necessity to help support your mental health & wellbeing. Think of them like taking medication for this stage. Taking time to be in nature and doing more gentle exercises like walking also help to nourish your nervous system.
Lastly, don’t forget to turn to your community for support! You are always there for everyone else and it can be so easy to put your needs last on the list, but you deserve support too. This looks like confiding in colleagues and loved ones about the stress and overwhelm that you are feeling. This also looks like being real with yourself and turning to a healthcare professional to get more support. You don’t need to struggle alone. There are trained professionals who can help you support yourself and prevent burnout!
Ultimately, addressing the resistance phase of burnout is not just about overcoming immediate challenges, it's about investing in your long-term health and career. By acknowledging and addressing this phase, you can not only prevent further deterioration of your well-being but also enhance your effectiveness in the classroom. This proactive approach benefits not just the you, but also the students and the broader educational community!
The resistance phase of burnout is a pivotal stage in the life of an educator. Recognizing its signs and taking proactive steps to manage it are essential. Embracing mindfulness, seeking support, making lifestyle changes, managing workload, and nurturing your nervous system are critical strategies in this process. Addressing these issues head-on ensures that you not only survive but thrive in your role, fostering a positive and productive educational environment for all!