A Teacher’s Guide to Preventing Burnout

Simple somatic tools to sustain energy, calm, and connection in the classroom.

Teaching is heartwork—and it can also be exhausting. Daily transitions, classroom demands, and

the emotional load of caring can wear down even the strongest educators.

This guide offers small somatic resets to recharge between classes, protect your nervous system,

and support student regulation.

Quick Grounding Between Classes

1. Feet on floor

2. Press hands into thighs

3. Exhale slowly

4. Name one next helpful step

Even just 30 seconds of doing a grounding exercise prevents stress from stacking across periods.

Teacher Calm Corner (Self Care)

Choose a spot for a personal reset—desk chair, corner of lounge, or quiet hallway.

Kit ideas:

• Small cushion or chair

• Weighted lap pad or soft scarf

• Journal or postit stack

• Noisecanceling headphones or earplugs

• Rollerball or calming scent (if campus policy allows)

Think of it as your on campus charging station.

Classroom Calm Corner (For Students)

Create a shared space that invites regulation, not punishment. Remember that this method is for regulation, not removal. Include the following:

• Soft seating

• Visual breathing chart

• Fidgets, stress ball, or coloring tools

• Timer for short reset intervals

• Offer multiple choices—movement, stillness, or quiet tools—to support sensory and neurodiverse needs.

Reflection Prompts for Teachers

 What moments in my day most drain me?

 What reset helps me feel most steady?

 How do I want to model regulation for students?

PrincipalFriendly Benefits Summary

 Faster transitions

 Fewer disruptions

 Teacher retention and morale

 Embedded social emotional modeling

Even a 60 second reset can shift your whole day. You deserve replenishment, not just endurance.

Disclaimer: Educational only, not medical/mental health advice. If you’re in crisis, call 988.