Resource for Teacher Depression, Anxiety & Other Mental Health Issues

Written by Sasha Blakeley

Teachers' Mental Health

Being a teacher comes with many challenges, and some of those challenges can be detrimental to teachers' mental health. It is particularly crucial for teachers to manage their mental health so that they can continue to provide a high-quality education for all students. Some teachers might push themselves too hard or take on too much responsibility in the hopes of helping students, but nobody can work effectively when their own mental health is suffering. Teacher mental health is often a hot-button issue in pedagogical discourse because when teachers' mental health suffers, students, who might also have mental health concerns, are also affected.

There are many different ways for poor mental health to manifest among teachers. Anxiety and stress are universal, and although educators can manage them with the proper resources and support, accumulating pressure can result in a clinical diagnosis of an anxiety disorder.

Depression is another common mental health issue that can be part of an individual's emotional landscape or a diagnosable mental health condition. According to recent teacher mental health statistics, many teachers experience burnout, which is a severe issue that can result in teachers leaving their profession entirely. Given that there is currently a shortage of qualified teachers across the country, the turnover rate from burnout is a significant problem.

Some teachers may develop substance use disorders to cope with their mental health conditions, which can alienate teachers from colleagues and make it harder to create engaging lessons for students. In extreme cases, some teachers experiencing poor mental health may die by suicide. Anyone who is in crisis should reach out to a helpline immediately. Although teachers do sometimes die by suicide, teacher suicide rates are relatively low compared to other professions. The most common concerns for teachers are burnout and stress, which compel some educators to leave the teaching profession entirely.

Mental Health Tips

When preparing to be a teacher, the PRAXIS test and other exams like CBEST test and the FTCE test cover an extensive range of information. However, there are some things that the PRAXIS exam might not cover, including teacher mental health. Although mental health issues can be challenging to regulate, there are many mental health tips that can make a big difference for teachers.

Caring for one's mental health is primarily a matter of diligence; it requires continuous upkeep of emotional, physical, and psychological fitness to ensure that all of an individual's needs are being met. Mental health issues tend to worsen when individuals fall behind on various forms of self-care or when added external stresses make mental health care challenging or impossible to manage. The following tips can make a big difference in teacher anxiety and stress:

For teachers, depression is another common mental health condition. Many of the tips that are helpful for anxiety can also aid those experiencing depression—proper nutrition, a regular sleep schedule, a routine, exercise, socialization, and mindfulness can all make a big difference when lifting someone out of a depressive episode. Some other tips can help, including:

Look for Joy

One of the main symptoms of depression is a sense that all joy has been sucked out of life. For teachers having this experience, it is worth expending the effort to deliberately search for anything that does bring joy. It can be something simple—eating a favorite food, reading a favorite book, or even trying out a new video game. Small sources of delight can give the mind a rest from feeling hopeless and start the process of recovering from a depressive episode.

Pursue Interests

Some teachers may get stuck in a cycle of working, sleeping, and keeping up with chores. That cycle can make people more likely to experience symptoms of depression. Setting aside time to pursue hobbies and interests and finding ways to engage with the world outside of work can help teachers regain a sense of control and happiness in their lives.

Develop an Accountability System

Depression can make it very hard for people to motivate themselves. Finding a loved one, such as a friend or a pet, to be accountable for can help teachers complete necessary tasks. Getting back into a routine is difficult to do on one's own, but with help, it may be much more feasible.

Practice Positive Self-Talk

A depressed teacher may be prone to thinking negative things about themselves, which makes it difficult to break free from a cycle of depression and anxiety. As challenging as it can sometimes be, practicing positive and compassionate self-talk can help teachers reframe their experience of depression and can make it easier to find a meaningful way forward.

Reach Out to Loved Ones

Depression can be a deeply isolating experience. Talking to loved ones about what is going on can be invaluable. Friends and family offer support and care and may even be able to provide practical assistance for those who have fallen behind on their responsibilities due to depression.

Spend Time in Nature

Spending time in sunlight and nature is proven to calm anxiety and elevate mood, alleviating symptoms of depression. Connecting with the natural world might mean going for a walk or hike or relaxing by a lake shore. These activities can put work issues in perspective and help teachers cultivate a sense of wonder and gratitude, two emotions that are instrumental in creating lasting positive mental health changes.

Practice Saying 'Yes'

One of the prominent symptoms of depression is apathy, often coupled with low energy. It can be very difficult for those experiencing depression to get out of the house and take part in activities outside of work, even if they might like to. For teachers experiencing depression, it may be a good idea to practice saying yes to an invitation to dinner or a birthday party. It might feel like an exhausting and daunting task at the time, but more often than not, these experiences can actually improve teacher mental health and well-being and can help people remember what is really important.

Celebrate Progress

Recovery from mental illness is not linear, but celebrating any amount of progress is worthwhile nonetheless. Depression makes it easy to feel as though things haven't changed, but that is not true. Deliberately focusing on advancements and breakthroughs can give teachers tangible evidence that their experiences can and will improve.

Limit Screen Time

It is well-documented that social media use can lead to poor mental health outcomes. For those experiencing depression, spending time on social media can reduce self-confidence and make it harder to focus on necessary tasks. Engaging in other activities away from technology is an excellent way to improve emotional stability.

Try Something New

Tedious daily schedules can become depressing and stifling after a while. Novelty might be the perfect way to boost one's mood. Teachers should work on incorporating new things into their lives, like trying an unfamiliar recipe or going to a local museum. Trying something new can make life feel more exciting and keep symptoms of depression at bay.

Each teacher's mental health situation will be different. It is a good idea to explore some or all of these tips to find out what works best. Many forms of self-care described above are skills that take practice, so nobody should be discouraged if doing these things can be strenuous at times.

Is Teaching a Stressful Job?

Yes, teaching can be a stressful job. Teachers have a great deal of responsibility for their students' learning and well-being while at school. Many teachers put in a great deal of work outside of their paid hours to create valuable lessons for students. When teachers are underpaid and overworked, forced to deal with challenging school politics, and missing the support they need for a given class of students, they may experience a great deal of work stress. Because of these stresses, it is not uncommon for teachers to experience burnout. They may discover that they lack the energy to complete their job responsibilities and might find their mental health suffering as a result. Recognizing burnout early and taking steps to care for oneself is crucial.

Care for Teachers

Teachers who realize that they are starting to burn out can take the following steps to manage their experience:

• Practice the self-care tips above to maintain good mental health
• Speak to fellow teachers about their experiences and how they manage burnout
• Discuss potential changes to the workload with administrators and employers
• Consider speaking to a therapist or counselor to reduce stress and find solutions
• Speak to a doctor in cases where mental and physical health are at risk

It is possible to reverse burnout with the right changes to the work environment and proper care for the teacher. Being proactive and learning to advocate for one's own needs can make a remarkable difference.

Teachers' Wellbeing

As mentioned above, one of the risk factors associated with anxiety and depression is substance misuse. Some teachers use drugs or alcohol to manage their stress levels and maintain a sense of emotional stability. While these actions may provide temporary relief, they can be very dangerous in the long term. There are many health risks associated with the excessive use of alcohol and drugs, as well as the risk of overdose. Substance use is also likely to lead to worse mental health outcomes over time.

Teachers who know or suspect that they are using substances in an unhealthy way to cope with mental health issues should speak to a doctor or therapist about treatment and recovery options. In many cases, substance misuse is caused by underlying issues that are not being addressed properly. Finding the sources of teacher stress or unhappiness and working to fix those issues is a healthier alternative, even if it can sometimes be challenging.

Teachers' Wellness

All the self-care in the world cannot always guarantee teachers' wellness. Some teachers may need to get professional medical help for their mental health issues in the form of therapy or medication. For those who feel like they are struggling and who wonder how they can keep up their current productivity levels in the years to come, getting medical help can make it much easier and more sustainable to continue teaching. Teachers who do not get the help they need may be more likely to retire or leave the teaching profession earlier than they want to, and first-year teachers often face a great deal of stress and anxiety as they begin their careers.

Mental health issues can be very challenging to experience, but there are effective treatment options available. For some teachers, the solution might even be moving to a different school or district. It depends on what the problems are and what options are feasibly available to solve them. The important thing to remember is that wellness and good mental health are not unachievable goals, and they should be something that teachers prioritize whenever possible.