Anxiety, stress and burnout: Advice for education professionals

Do you teach in a London school? Is your job making you feel anxious or stressed? Good Thinking is here to help.

Working in education can be incredibly rewarding but it comes with many challenges that can have a negative impact on your mental health and wellbeing.

According to Education Support’s Teacher Wellbeing Index 2023, headteachers and other senior leaders are at particular risk of poor wellbeing and there has also been a significant decline in the overall wellbeing of classroom teachers in recent years.

In fact, three quarters (78%) of all education staff report being stressed, half (51%) of staff have trouble sleeping and a third (36%) of school teachers have experienced burnout.

“Our education workforce is stressed and unhappy at work. Such high levels of burnout, overwork and loneliness will not lead to a world class education system,” comments Sinéad McBrearty, Chief Executive of Education Support. “Children and young people need to be surrounded by energised and committed teachers to give them the best chances in life. Instead, the reality of working life in education is causing talented educators to leave the profession in their droves.”

With this in mind, the Good Thinking team has put together some tips to help teachers, headteachers and other education professionals across London deal with anxiety, stress and burnout.

Schools have a duty to ensure the health, safety and welfare of their staff so you should always feel able to talk to your manager about any concerns you have. If you’d like to speak to someone outside of your school, we recommend contacting Education Support’s free, confidential helpline on 08000 562 561.

The NHS defines anxiety as “a feeling of unease, such as worry or fear, that can be mild or severe”. Whilst it’s natural to feel anxious in certain situations, it can sometimes be difficult to control these feelings.

Symptoms of anxiety can be both physical and psychological. Your heart might beat faster, you might feel shaky or you might find it difficult to eat or sleep. In more severe cases, anxiety might result in panic attacks and you might even feel unable to carry out your job.

To help reduce anxiety:

Focus on your breathing – sit or lie down then breathe in through your nose and out through your mouth counting from one to five for each breath. Do this for at least five minutes.
Notice your senses – what can you hear, smell, see, feel and taste right now? Going through this process can help to bring you back to the present moment and make you feel less anxious.
Recognise what is happening – try using this technique to stop you worrying about worst case scenarios: 1) Recognise, 2) Pause, 3) Let go and 4) Repeat.
Ask for help – a good place to start is with your manager or school leader. You might also like to speak to your GP who might be able to refer you to a specialist counselling service. You can also get in touch with Education Support. If you need urgent support, contact your local 24/7 mental health helpline (see ‘Good Thinking resources’ below) or call NHS 111.

When faced with danger, your body’s natural reaction is to give you a rush of adrenaline (often called the ‘fight or flight’ response). This feeling of stress is perfectly normal and shouldn’t have a negative impact on your life.

Occasional moderate stress tends not to cause mental health problems but if you often feel stressed and it’s affecting your behaviour and your life, it’s important that you take action.

The psychological symptoms of stress include feeling like your thoughts are racing, being irritable, finding it hard to concentrate, feeling down and feeling tired. physically, you might experience headaches, high blood pressure, stomach upsets and other symptoms.

To help manage stress:

Focus on what you can do – by focusing on something that has some sort of end, you’ll feel more effective and less trapped. It could be as simple as doing some chores or listening to your favourite podcast.
Be guided in the process – meditation and mindfulness techniques can interrupt the stress cycle and help you to feel more relaxed and calm.
Open up about how you feel – talking to a friend or colleague can bring new perspectives and help you to feel less alone. Perhaps you could chat whilst going for a walk or having lunch together?
Ask for help – a good place to start is with your manager or school leader. You might also like to speak to your GP who might be able to refer you to a specialist counselling service. You can also get in touch with Education Support. If you need urgent support, contact your local 24/7 mental health helpline (see ‘Good Thinking resources’ below) or call NHS 111.

The World Health Organization describes burnout as a syndrome resulting from “chronic workplace stress that has not been successfully managed”.

As a teacher, you want to make a positive difference in your students’ lives. But this moral purpose can put additional pressure on you and make you feel more stressed. And, over time, it might lead to burnout.

The symptoms of burnout include having trouble sleeping, being irritable and experiencing physical symptoms, such as headaches. You might also find yourself pulling away from other people and starting to feel detached from your work.

To help prevent burnout:

Prioritise your own health and wellbeing – in the evenings and at the weekend, try to do some gentle exercise, connect with friends, eat a balanced diet, spend time in nature and get enough sleep. Work is important but so are you.
Set clear boundaries – be confident about turning down additional work and responsibilities if you don’t have the time or energy to take them on. It’s OK to say no.
Be aware of your feelings – start a journal in which you write down any concerns you might have or use a mindfulness app, such as Be Mindful and Meditainment, to help you focus on the present. This will help you to spot any signs of burnout early on.
Ask for help – a good place to start is with your manager or school leader. You might also like to speak to your GP who might be able to refer you to a specialist counselling service. You can also get in touch with Education Support. If you need urgent support, contact your local 24/7 mental health helpline (see ‘Good Thinking resources’ below) or call NHS 111.

Subscribe to our newsletter

Get the latest tips and resources for Londoners delivered to your inbox every month.

Was this page helpful?