The first day of school is right around the corner, and many educators among us are feeling that yearly late summer mix of anticipation, excitement, anxiety, and overwhelm. If that place sounds familiar, you are not alone – and today, we are going to share some evidence-based mental health tips designed specifically for teachers.
Here at Triumph Behavioral Health, we have had the privilege of supporting individuals from all walks of life. One group we hold deep admiration for is our teachers. Educators are the backbone of our communities (especially here in Baltimore County and throughout Maryland), yet they are often under immense stress, working long hours under high expectations, often with limited resources.
Teaching is not just a job. For many, it is a calling. But let’s be honest: It is also emotionally taxing. Burnout, anxiety, depression, and compassion fatigue are all too common in the field. If you're a teacher reading this, we want you to know this: your mental health matters. Taking care of yourself is not selfish – it is necessary.
Whether you are a first-year teacher or a seasoned veteran, these mental health tips and strategies can support your well-being throughout the school year and beyond.
#1: Acknowledge the Emotional Load
Teachers are not just educators. They are mentors, counselors, advocates, and often surrogate parents. The emotional weight of managing students' needs, navigating administrative demands, and balancing home life can be overwhelming. It is important to acknowledge these feelings rather than pushing them under the rug.
Tip: Start by naming what you are feeling. Whether it is frustration, sadness, or anxiety, putting a name to the emotion can help reduce its intensity. Try journaling or even just pausing during your day to ask yourself, “How am I doing, really?”
#2: Set Boundaries (And Honor Them)
Teachers often feel pressure to be available around the clock: grading papers late into the night, answering emails on weekends, or volunteering for “just one more” committee. But boundaries are essential for preserving mental health.
Tip: Set clear work hours and stick to them. Let students and parents know when you’re available (and when you’re not). You can even try using email autoresponders, if needed. Your time after school is yours. Protect it like it’s sacred, because it is.
#3: Prioritize Sleep and Physical Health
This might sound obvious, but sleep disturbances and lack of movement are silent stress amplifiers. Skipping meals, staying up late, or being sedentary for most of the day can worsen anxiety and make burnout more likely. Taking a walk or going to bed 30 minutes earlier may seem like the last thing you want to do, but these habits can make a huge difference in your mental state.
Tip: Aim for 7-9 hours of quality sleep and incorporate some form of physical movement during the day, even if it's just a 10-minute walk between classes or light stretching in the morning. Many teachers feel like they are always “on,” so your body and mind need time to recharge.
#4: Use Mindfulness to Reset Your Nervous System
Mindfulness is not just a buzzword. It is actually a powerful tool backed by scientific research. Practicing mindfulness can reduce stress, improve focus, and build resilience.
Tip: Try starting your day with 5 minutes of mindful breathing. You can take a look at free apps like Insight Timer, Calm, or Headspace. Even mini-moments of mindfulness during the school day (such as taking three deep breaths before switching tasks) can create a sense of calm.
#5: Lean Into Your Support Network
All too often, teachers suffer in silence, thinking they have to “tough it out.” But isolation only deepens stress. Whether it is talking with a fellow teacher, a mentor, or a mental health professional, connection is essential.
Tip: Build your support circle. Join teacher wellness groups in your district or online. If you are feeling persistently overwhelmed, do not hesitate to reach out for professional support. Here at Triumph Behavioral Health, our team of licensed Psychiatric-Mental Health Nurse Practitioners (PMHNPs) offers confidential counseling and psychiatric services tailored to educators and other caregivers.
#6: Let Go of Perfectionism
It’s natural to want to give your best, but perfectionism is an impossible standard that often leads to exhaustion and self-doubt. You are human. You are allowed to make mistakes. What matters most is progress, not perfection.
Tip: Practice self-compassion. When you make a mistake or feel like you are falling short, ask yourself, “Would I talk to a colleague or student this way?” If not, reframe the thought with kindness. A growth mindset applies to teachers, too.
#7: Create a Calming Environment
We spend so much time designing classrooms to meet student needs… But what about your own? Small changes to your work environment can have a big impact on your stress levels. Your classroom can be a calming place for both students and yourself.
Tip: Add a touch of serenity to your space. Try incorporating a small plant, soft lighting, or calming background music during breaks. If possible, create a quiet “pause corner” where you can take a few moments to reset between periods. Students can benefit from this, too!
#8: Know the Signs of Burnout
Burnout does not happen overnight. It builds gradually, often starting with emotional exhaustion and progressing to cynicism and a reduced sense of accomplishment. While burnout is common in the teaching profession, you do not have to accept this fate.
Tip: Watch for signs like irritability, chronic fatigue, frequent illness, feeling detached from your students, or dreading work. These are red flags, and they are ways that your body and mind are asking for care. Do not wait to hit rock bottom before making a change.
#9: Advocate for Mental Health in Your Workplace
Your personal mental health journey can also be a catalyst for cultural change in your school. When teachers model self-care and openness around mental health, it creates permission for others to do the same.
Tip: Encourage your school to offer mental health days, professional development focused on wellness, or even a quiet room for staff. Collective advocacy helps shift the system to support (not just demand from) educators.
#10: Reach Out for Professional Support
Sometimes self-care is not enough – and that’s okay. Therapy, counseling, or medication management can be essential parts of your mental health toolkit. You do not have to wait until things get unbearable to seek support.
Tip: At Triumph Behavioral Health, our team works with clients across Baltimore County and beyond to provide compassionate, evidence-based mental health care. Whether you are dealing with anxiety, depression, trauma, or burnout, we are here to help you reclaim balance and well-being.
Get Back-to-School Support With Triumph Behavioral Health
The back-to-school season brings a whirlwind of emotions – but with preparation, communication, and compassion, it can also be a time of growth and confidence for teachers. You don’t have to navigate it alone.
At Triumph Behavioral Health, we are a team of specialists who support clients in the Baltimore County area and beyond. If you are looking for a therapist in Towson or mental health care in Arbutus, we are here to help. We have two offices, one in Linthicum Heights and one in Catonsville, and we can also see clients digitally. Our guiding principle is providing a listening ear and empathetic, rewarding services for our clients. You can trust that at Triumph, we care.
Get in touch with us today to schedule your same week therapy appointment.