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What are you doing to take care of yourself after coming back from a break and recovery period?

Shauna Aningo

This is not a New Year’s resolution. This is about survival. Thriving, even!

I’ll be real: I hit burnout hard this semester. It got me thinking: How can I be kinder to myself? How can I create tools to support and keep me in a good space to thrive? Perhaps a dopamine menu—a little list of joys that recharge my teacher soul?

Here are some ideas I’m toying with:

  • A "mini wins" journal: Celebrate the small stuff (like getting through a meeting without zoning out).
  • 5-minute dopamine hits: Tea break? A walk outside? Scroll YouTube guilt-free?
  • Actually using my prep period or lunch for ME once in a while. Revolutionary, right?
  • Setting boundaries: Just because an email comes at 8 PM doesn’t mean it needs an 8:05 reply.

What’s on your dopamine menu? How do YOU keep burnout at bay and refill your cup?

Let’s make self-care a habit, not a resolution we will forget.

Here are some additional ideas: www.edutopia.org/.../7-self-care-strategies-teachers

  •  ,

    What great ideas!

    I love your post, but I have to wince at the reality of the title: Teachers no longer just get a winter break, but need a "recovery" as well! Too true for many other fields of work as well.

    You are right, that self-care is a must!

  • in reply to Donnetta Elsasser

    I definitely agree with both of you, self-care is so important! I've started to stop looking at my phone about an hour before bed so I can start to wind down more. 

  • Like the idea of "self-care habit, not resolution we will forget."  It's like healthy living as opposed to dieting (which often have a start date and a finish date). 

    For me, making lists on paper (not digital) has helped me prevent burnout.  There's just something satisfying about crossing items off the list that gets me through the amount of work I have.  Even if I don't cross everything off, at least I know I achieved some of what I was going for and just add whatever it is to tomorrow's list.  

  • in reply to Donnetta Elsasser

    I believe it's the reality of decision fatigue and the constant drive to improve and do better. That's why I truly appreciate resources like the OER Project and the support of such a wonderful community. However, no matter how we frame it, if you're in a helping profession—like teaching—self-care is absolutely essential.

  • in reply to Todd Nussen

    You're absolutely right! I recently picked up a cute notebook to help me keep lists and do more frequent brain dumps. I love the idea of visually tracking what I've accomplished—it’s so satisfying. I’m going to make an effort to use this method more consistently.

  • in reply to Marcella Sykucki

    Absolutely Marcella,

    Putting down the phone and getting more sleep is a must!

  • in reply to Shauna Aningo

    You articulate well,  . I like the phrase "decision fatigue". I think of "compassion fatigue" as being a factor. But you are right about the over worked executive functions of our brains as well. It's a load!

  • in reply to Todd Nussen

     , I am definitely a list maker. Just making the list helps me reorganize my thoughts and prioritize my decisions.

    Then checking things off is my little dopamine charge each time.

  • For a couple of years after 2020, I tried to take a day on the weekends not to do any school work. Although it made Sunday hard, I think it helped me rest up for the week and feel like I could catch up with home, get chores done, cook a couple of good meals. I’m trying to do that for myself again this year, and even schedule fun activities with friends/family for Saturdays. 

  •   I like your list. I do not cancel my lunch period. We have lunch together with colleagues and friends, and it is a great moment to socialize and feel supported in facing our daily challenges.

    Going for a walk when I feel stressed is the best relief, along with meditation, a cup of tea with music, and a break to socialize with friends — either in person or by phone.