Looking after your mental wellbeing

Adapted from an article first published by Teachers Health.

Being an educator can be deeply fulfilling but it comes with pressures. Between deadlines, heavy workloads and the expectations of students, it’s normal to feel stressed at times.

This article offers gentle ways to look after your mental wellbeing and reminds you that you don’t have to manage these feelings alone.

Take control

Focusing on what you can influence, like organising tasks, setting boundaries on your time, or asking for support might seem small but can make a real difference. Here are some ideas:

1. Keep your sleep routine in check. Sleep affects both your body and mind. Even when work gets busy, try to maintain a steady bedtime and wake-up time. Small, consistent routines can make a big difference in how you feel.
2. Be mindful of coping strategies. Sometimes we cope with stress through alcohol, emotional eating, or working longer hours. These might give short-term relief but can leave you feeling heavier over time. Reaching out to a friend, colleague, or health professional – even just to share how you’re feeling – can bring real comfort.
3. Notice ‘guilt gratitude’. Pressure to always stay positive, feel grateful, or compare yourself to others can add stress. It’s okay to feel tired, frustrated, or anxious. Be kind to yourself and let your feelings be valid.
4. Move your body. Even a short walk, stretching, or light exercise can lift your mood, ease tension, and help you think more clearly. Sharing this time with a colleague or friend (if you choose to) can also help you feel more connected.

Be curious

Juggling lectures, grading and other responsibilities can take a toll. You might also carry heavier feelings – grief, loneliness, or stress from personal challenges. These could include the loss of a loved one or pet, the end of a relationship, changes in family dynamics, or being unwell. 

1. Name your feelings. Notice what you’re experiencing. Opposing emotions can exist at the same time – it’s possible to feel stress and satisfaction, sadness and hope, or loss and joy, together.
2. Take time to listen. If someone you care about is struggling, be gentle. Ask questions and, importantly, listen with interest. Making them feel heard and understood allows them to process their experiences without feeling alone.
3. Suspend judgement. Be kind to yourself and others. At times, simply acknowledging your feelings (or those of someone you care for) is the kindest thing you can do. Jumping in too quickly with advice or reassurance can sometimes increase feelings of guilt or isolation.

Stay connected

Even when it feels like a lot of effort, staying connected to others and to yourself can make a big difference to your wellbeing.

1. Stay connected to yourself. Check in with your mood and stress levels. Take the time you need to notice how you’re feeling, without isolating yourself or over-extending. It’s okay to set boundaries.
2. Stay connected to others. The right balance between social interaction and downtime is different for everyone. And when we’re not at our best the last thing we might want to do is be social. So it’s crucial to identify what’s manageable for you. This can make it a little easier to reach out to friends, colleagues, or family when you need support.
3. Stay connected to a health professional. If you’re finding things tough, don’t hesitate to contact your GP, psychologist, or other health professional. Planning ahead and keeping regular check-ins can help you feel more supported.

Reach out

You don’t need to be in crisis to talk to someone. Support is available and no feeling is too big or too small to talk about. If you need a listening ear, consider reaching out to a friend, colleague, or a professional service: 

• Beyond Blue | 1300 22 4636 (24 hours/7 days a week)
• Head to Health | 1800 595 212 (weekdays, 8:30am – 5pm)
• FriendLine (for seniors) | 1800 424 287 (7 days a week, 10am – 8pm)
• MensLine Australia (for men) | 1300 78 99 78 (24 hours/7 days a week)
• Lifeline | 13 11 14 (24 hours/7 days a week)
• If your life is in danger call 000