Looking after your mental wellbeing

Adapted from an article first published by Teachers Health.

Being an educator can be deeply fulfilling but also 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.

Recognise the signs

Mental health conditions are common, with around 1 in 2 people in Australia struggling with their mental health during their lifetime¹. But a busy life and career can make it easy to ignore how symptoms of stress and anxiety are affecting you. Noticing some common signs can help you realise when you or a colleague might need extra support.

Symptoms of anxiety

Anxiety is the most common mental health condition in Australia with a third of women and a fifth of men experiencing it at some point ². While there are many types of anxiety, common symptoms include:

Symptoms of depression

Depression affects 1 in 7 people in Australia ³. Symptoms can range from minor to severe, but signs lasting more than two weeks may include:

Acknowledge your feelings

As well as recognising the signs, it’s important to acknowledge what you’re feeling. A career in higher education can be demanding and it’s normal to feel stressed, anxious, or frustrated at times. Taking a moment to recognise these emotions is the first step towards managing them.

Take control

Focusing on what you can influence like organising tasks, setting boundaries on your time, or asking for support might seem small but it can make a real difference. These simple steps can help you feel calm and more in control of your wellbeing. Here are other ways to get started:

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.

Find space for joy

Juggling lectures, grading and other responsibilities can take a toll. You might also carry heavier feelings – grief, loneliness, or stress from personal or professional changes. These could include the loss of a loved one or pet, the end of a relationship, changes in family dynamics, or challenges with your health or the health of someone close to you. Busy periods don’t make these feelings disappear, and there’s no right or wrong way to feel.

Ways to support yourself or others:

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. Be curious.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. Finding 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, to 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 another health professional. Planning ahead and keeping regular check-ins can help you feel more supported.

Reaching out can help

You don’t need to be in crisis to talk to someone. Sometimes just sharing how you’re feeling can make a real difference.

There’s no need to manage everything on your own. Support is available and no feeling or experience 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 Blue1300 22 4636 (24 hours/7 days a week)
• Head to Health 1800 595 212
• 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
  

References:

1. Learn about mental health - Beyond Blue
2. Signs & symptoms of anxiety - Black Dog Institute | Better Mental Health
3. Depression - Beyond Blue