10 Ways to Fight Teacher & Early Childhood Educator Burnout (Without Quitting & Moving to a Remote Island)

If you’re reading this, you’re probably exhausted. Maybe you’re scrolling during lunch time, hiding in the supply closet, or sipping (cold) coffee in your car, debating whether you should go back inside. I get it. I’ve been there.

I’m a teacher now, but I started as an educational assistant and spent time volunteering in daycares. I’ve wiped noses, chased toddlers, dealt with that one kid who insists on licking everything, and smiled through countless meetings that could have been emails. Teaching and early childhood education are beautiful, rewarding careers—but they can also drain every ounce of energy you have.

So, how do you fight burnout without quitting, selling everything, and moving to a tropical island? (Tempting, I know.)

Here are 10 realistic ways to fight burnout and actually enjoy your job again.

1. Prioritize Self-Care (Yes, You Have Time—Kind Of)

I know what you’re thinking: “I don’t have time for self-care. I barely have time to pee.” Fair. But self-care doesn’t have to be bubble baths and face masks. Sometimes, it’s just drinking water that isn’t three hours old or stretching your back before it seizes up completely.

Try this:

• Set an alarm on your phone to remind yourself to drink water (because hydration = sanity).

• Keep healthy snacks in your desk instead of inhaling leftover Goldfish crackers.

• Take five deep breaths before responding when little Timmy finger-paints on the wall again.

• Go to bed 30 minutes earlier—you’ll thank yourself later.

• Listen to your favourite podcast or music on the way to work to set the tone for your day.
  

2. Set Boundaries Like Your Sanity Depends on It

Confession time: I was that teacher. You know, the one responding to emails at 10:37 PM because I couldn’t bear the thought of a message sitting unanswered in my inbox. Partly because I strive for perfection, partly fuelled by anxiety, and sometimes because of pressure from the higher-ups.

But let me tell you something: do yourself a favour and STOP now. Pick a time of day to SHUT IT DOWN. Preferably the second you walk out of the school doors. If that feels impossible, at the very least, turn off your email notifications once you're home.

Try this:

• Stop checking emails after work. Seriously, close the laptop.

• Set "office hours" for emails and stick to them.

• If you must work late, turn off email notifications. If admin needs you for something urgent, they will call you.

• Say "no" to extra duties—you don’t need to run the bake sale AND be the recess monitor AND be the badminton coach. I realize sometimes volunteering for duties is mandatory, but don't take on more than you can bite.

Take it from me—someone who once accidentally hit "Reply All" on a late-night email and sent a very not meant for everyone message to way too many people. Five years later, my heart still skips a beat.

It’s just not worth it. Be with your family. Be with your dog. Be with your snacks and bad reality TV. Your students will survive if you don’t answer an email until morning, I promise.

3. Get Support—From Humans Who Actually Get It

Talking to non-teacher friends about work is like explaining TikTok to your grandma. They mean well, but they don’t get it. You need people who understand why getting a prep period feels like winning the lottery.

Try this:

• Join a Facebook group for educators (bonus points if it’s one with memes).

• Plan a vent session with teacher friends—complain, laugh, and eat snacks.

• If work stress is hitting hard, consider therapy. A professional can help you process and cope.

  
  

4. Reflect on the Good Stuff (Yes, There’s Some Good Stuff)

It’s easy to focus on the chaos—spilled juice, lost permission slips, the kid who called you “Mom” (again - side note: that's actually kind of cute). But reflecting on the little wins can help shift your mindset.

Try this:

• Keep a win journal—write down one good thing that happened each day.

• Save sweet notes or funny quotes from kids in a folder to read on tough days.

• Make a "teaching highlight reel"—scroll through old photos of class projects or fun moments.

  
  

5. Keep Learning (Without Overloading Yourself)

Feeling stagnant can make burnout worse. Learning something new can reignite your passion for teaching—without requiring a second degree.

Try this:

• Listen to an educational podcast on your commute.

• Take an online course that excites you.

• Follow inspiring educators on Instagram for fresh ideas.

• Create a goal list of skills you can actually use in the classroom—like watercolor painting for art projects, basic sign language for inclusivity, or even some yoga moves to calm the chaos.

  
  

6. Delegate (Yes, Even to 5-Year-Olds)

You do not have to do everything yourself. Kids love responsibility—so let them help!

Try this:

• Give students simple classroom jobs (line leader, cleanup crew, “official light switch person”).

• If you work with a team, divide tasks instead of taking on everything alone. One year, I had a great colleague who worked in the other grade 7 class across the hall - we arranged that he would plan the science and math units for the year and I would take on language arts and social studies... we saved HOURS by splitting the load.

• Ask parents for help—many are happy to cut out laminated pieces at home.

• Don’t reinvent the wheel. You don’t need to create every single fancy, fun lesson plan yourself. There are amazing educators out there who have already done the work for you—use it! Websites like Teachers Pay Teachers have pre-made lesson plans, activities, and resources that can save you hours of prep time. While most of us love the idea of a Pinterest-perfect classroom with all the latest and greatest lesson plans, the most important thing is showing up for your students with a smile on your face and patience in your back pocket.

At the end of the day, your energy matters more than a perfectly curated classroom. Work smarter, not harder!

7. Practice Mindfulness (Or Just Take a Breather Before You Lose It)

Did you know that if you look in the mirror every morning and repeat a positive statement out loud—five to ten times in a row—it can actually rewire your brain to believe those thoughts? Science backs this up! Your brain takes what you tell it as truth, so why not tell it something good?

Now, I’ll be honest with you—I used to cringe at people talking about mindfulness, vision boards, affirmations, the whole self-care woo-woo list. I thought it was phony mumble jumble. Meanwhile, I was dragging my feet to work every day, teaching mindfulness and kindness to my students… but not to myself. How hypocritical, right?

Don’t be me. Take the time to actually do some of these things yourself. You don’t need to sit in a candlelit room meditating for hours (unless you want to, of course). It can take 60 seconds. Maybe it’s a quick deep-breathing exercise before you step into the classroom. Maybe you look in the mirror and say, "I am a great teacher. I am making a difference." Maybe, just maybe, you actually set aside 30 minutes or even an hour (dare I say!) for yourself in the morning.

Try this:

• Say a positive affirmation in the mirror every morning (it actually rewires your brain!).

• Take five deep breaths before responding to stress.

• Listen to calming music during breaks.

Whatever it looks like for you, prioritize it. If mindfulness works for kids, why wouldn’t it work for you too?

8. Advocate for Change (Because Some Things Need to Change)

Burnout isn’t always a you problem—it’s often a system problem. When you're expected to do the work of five people with the resources of half a person, burnout is inevitable. While we can’t magically increase funding or add more prep time (we wish!), we can speak up and push for change.

I know—it’s not always easy, especially in the beginning of your career. You want to be a team player, a problem solver, a people pleaser. But advocating for yourself doesn’t make you difficult—it makes you a professional. It doesn’t matter if it’s your first year teaching or your last—your voice matters.

Try this:

• Bring up concerns in staff meetings—politely but firmly (channel your inner “I mean business” voice).

• If something isn’t working, suggest an alternative. Admin loves solutions over complaints.

• Know your rights—be aware of workload policies, break times, and duty expectations.

• Band together with colleagues—there’s strength in numbers when advocating for better support.

• Speak up about mental health—teacher well-being should be a priority, not an afterthought.

You’re not just advocating for yourself, but for every educator who comes after you. Small changes add up!

9. Find Fun in the Chaos

I know, I know. Finding the fun in teaching can feel impossible when you’re dealing with never-ending budget cuts, high-needs students with little to no support, increasing demands, and a to-do list that never quits. It’s frustrating, exhausting, and sometimes just plain unfair.

But think back to when you were a kid. Remember having a grumpy, burnt-out teacher? It sucked, right? It made learning feel like a chore instead of something exciting. Now, I’m not saying you have to be a sunshine and rainbows teacher all the time—let’s be real, we all have our bad days (or bad weeks). But when you feel yourself slipping into that never-ending stress spiral, take a deep breath and do something silly or fun.

• Throw on Just Dance and let your students embarrass themselves (and you).

• Go outside! Nature walks, outdoor math lessons, silent reading under a tree—fresh air does wonders for everyone.

• Read a hilarious novel with your students (seriously, some kids’ books are comedy gold).

• Let your students teach you something—ask them about their latest weird hobby, and watch them light up.

• Turn test prep into a game—because let’s be honest, those dreaded province- or state-wide assessments aren’t going anywhere, but that doesn’t mean they have to be soul-crushing.

The deadlines, the standardized testing, the endless paperwork—it’s all still going to be there. But in the middle of it all, don’t forget to have those moments that remind you why you started teaching in the first place. Your students will remember the fun, the laughter, and the times you made learning feel like an adventure. And honestly? So will you.

10. If It’s Not Working, Consider a Shift

Sometimes, despite your best efforts, burnout sticks around—like that one kid who refuses to go home at pickup time. If you’re dreading every workday, it might be time to explore other options.

But before you panic-Google "career change at [insert your age here]", take a breath. You don’t have to jump straight into another degree. There are plenty of free and low-cost resources that let you explore new fields before committing to anything big.

Try this:

• Take free courses on Coursera, Udemy, or edX to test out new skills.

• Interested in graphic design? Try a free Canva course to see if you enjoy it.

• Curious about educational consulting? There are tons of webinars on the topic.

• Thinking about coding? Start with YouTube tutorials before enrolling in a bootcamp.

• Want to stay in education but need a change? Look into resource teaching, tutoring, or curriculum development.

That being said—if you already know there's a specific degree, master’s program, or certification you want to pursue, do it. I’m a firm believer that education is never wasted. I have my supportive parents to thank for that mindset… Let’s just say I was a ‘kid’ for a long time.

Did I?:
-Take a lot of random college courses? Yes.
-Have a lot of random jobs? Absolutely. (Bartender? Check. Retail? Oh yes. Dog walker? Of course.)
-Accumulate a student loan that still haunts me? Without a doubt.

No regrets. Every experience adds up, whether you stick with teaching, pivot to a new role, or take time to figure things out. Burnout doesn’t mean you’re not good at your job—it just means you’re human. And no matter what, you’ll land exactly where you’re meant to be.

You’re Not Alone in This

Teaching is hard. But you matter.

Take care of yourself. You deserve it. And if all else fails… there’s always coffee. Lots and lots of coffee.