Teaching is a stressful profession, even under the best circumstances. You are expected to be engaging, approachable, and inspiring every day, regardless of what’s happening outside your classroom doors. Your workday often begins before sunrise and ends long after your students have gone home, with responsibilities spilling over into your personal time.
Additionally, you are assessed on factors largely beyond your control, such as student test scores and attendance, and often lack the resources or support needed to meet expectations.
The Impact of Depression on Teachers
Statistics from the National Institute of Mental Health reveal that approximately 19% of adults in the United States experienced anxiety disorder symptoms within the past year, with more than 30% experiencing an anxiety disorder at some point in their lives. For teachers, the stress of their profession can exacerbate pre-existing mental health conditions.
According to Occupational Health and Safety, nearly 5% of teachers struggle with mental illness lasting or likely to last more than a year. A survey by the American Federation of Teachers noted that 58% of teachers reported a recent decline in mental health.
Given the high proportion of women in teaching—a group more prone to depression—it’s likely that the rate of depression among teachers surpasses that of the general population.
Despite these challenges, many teachers remain passionate about their profession. Below are some strategies that can help manage depression and sustain the love for teaching.
Tips for Managing Depression and Anxiety
Use the Buddy System
Know that you are not alone. Much like the buddy system taught in elementary schools, if depression or anxiety leaves you prone to panic attacks or moments of emotional breakdown, find a colleague who can step in and take over for you if necessary.
Having a friend at school that can come to your class and give you a moment to run to the restroom or take a much-needed break can make all the difference in the world.
Add Movement to Your Day
Physical activity can alleviate depression symptoms by boosting “feel-good” chemicals like dopamine and serotonin. If you’re feeling unusually depressed, take a moment to walk outside or around the building. The increased hormone levels can help ease your symptoms.
Invest in “The Rest” of You
Remember that you are more than your profession. Revisit hobbies and interests outside the classroom to help alleviate stress. Whether it’s taking an art class, joining a club, or attending theater performances, engaging in activities you love can provide a much-needed mental break.
This can also help you create a network of people with similar interests outside of the academic community with whom you will look forward to meeting up with regularly. It will also help you take your mind off the stressors you feel as an educator and allow room for you to focus on yourself.
Avoid Isolation
When feeling depressed, resist the urge to isolate yourself. Maintain social relationships with peers and reach out to family and friends. Share your feelings with someone you trust to gain perspective and support.
Make a coffee date, invite a friend over for takeout, or even FaceTime with an old friend you haven’t seen in a while. If you are comfortable, share what you were experiencing with a close friend or relative outside of school. Ideally, this would be somebody who has known you for a long time and can help you put your emotions into perspective.
Establish Routines
Setting boundaries and establishing routines can help manage stress. Schedule your day to include consistent wake-up and bedtimes, dedicated grading time, and personal free time. Adhering to a routine can prevent feeling overworked and help mitigate depression symptoms.
Do your best not to allow school obligations to cut into or interfere with your personal time. Not following a schedule or routine can make you feel overworked. It can also lead to trouble sleeping and worsen depression symptoms.
Prioritize Your Mental Health
While the academic calendar often allows for longer breaks around holidays for students, this is not always the case for teachers who are often expected to be in the building for in-service days or mandated educational time.
Although working to ensure your students’ mental health is indeed a vital part of your work, you cannot expect to be there for your students if you cannot be there for yourself. Use your mental health days in a way that works for you. Take the day for self-care or catch up on appointments and other essential activities you may have let slip due to other obligations. When your internal voice starts telling you, often loudly, that you need some “you” time, it is essential to listen. Remember, you can’t be there for your students if you’re not taking care of yourself.
Seek Help
If depression impacts your daily life, seeking professional depression treatment is essential. A mental health counselor can provide strategies for self-care, coping mechanisms, and a safe space to discuss your experiences. Don’t hesitate to reach out to professionals like those at The Meadowglade for support and guidance.
Don’t let depression diminish the joy you find in teaching. Whether you’ve been diagnosed before entering the field or are experiencing new symptoms, remember that you are not alone. For more information and support, reach out to our admissions team and start your journey to mental well-being today.