The Warning Signs of Burnout (and What to Do About Them)
June 24th is National Burnout Day, a dedicated moment to name something that far too many early educators are quietly carrying. The term "burnout" was first coined in the 1970s by psychologist Herbert Freudenberger to describe the physical and emotional exhaustion that comes from sustained, high-stress work. Decades later, it's more relevant than ever.
Recognizing Burnout
Burnout doesn't always look like falling apart. Sometimes it looks like getting through the day on autopilot. Here are some common signs to watch for:
Physical Signs
You might feel constantly drained even after a full night's rest, notice frequent headaches or stomachaches, get sick more often than usual, or experience changes in your appetite or sleep.
Emotional and Mental Signs
Burnout can show up as feeling numb or detached, losing motivation for things you once loved, struggling to concentrate, or feeling chronically irritable over small things.
Behavioral Signs
You might find yourself procrastinating more, pulling away from friends or coworkers, or leaning on food, alcohol, or other habits to cope.
Other Signs
Burnout can make you feel stuck, ineffective, or like nothing you do really matters — even when it clearly does.
If any of these feel familiar, you're not alone and there are concrete actions you can take to tackle this feeling.
Small Shifts That Make a Real Difference
Recovery from burnout isn't about a single vacation or one good night of sleep. It's about building sustainable habits that protect your energy over time. Here are a few evidence-based strategies to start with:
Set a firm end time for your workday. Choose a time and hold it. Turn off work notifications when you're off the clock, and resist the pull to check in "just one more time." That boundary is doing important work.
Find a hobby that has nothing to do with your job. Knitting, hiking, painting, cooking — anything that lets your brain shift gears completely. It's not wasted time. It's restoration.
Talk to your supervisor about workload. This can feel intimidating, but it's one of the most effective steps you can take. You don't have to frame it as a complaint. Instead, approach it as a conversation about what's sustainable.
Celebrate small wins. Progress counts, not just completion. Noticing what you did accomplish matters as much as finishing the list.
Protect your sleep. Keeping a consistent sleep schedule (even on weekends!) is one of the highest-impact things you can do for your mental and physical health.
Move your body. It doesn't have to be intense. Walking, stretching, or a quick yoga session can meaningfully reduce stress and lift your mood.
Stay connected to people who support you. Burnout thrives in isolation. Even a quick check-in with a trusted friend or colleague can remind you that you're not carrying everything alone.
A Free Resource for Educators
If you're an educator experiencing burnout, the Teacher Care Now Foundation Inc. was built with you in mind. Founded in 2020 by teachers who understood the crisis firsthand, TCNFI is a nonprofit dedicated to improving teacher wellbeing through events, courses, and resources — because teacher care isn't a luxury. It's a necessity.
At BOOST, we know that the people who pour the most into others are often the last to pour into themselves. This National Burnout Day, we want to remind you: your wellbeing matters. Rest is not a reward you have to earn. And asking for support is one of the strongest things you can do.
Want more resources like this one? Follow us on Facebook and Instagram for practical tips and real-life support. You can also reach out to our Director of Teacher Success, Whitney Carper, at wcarper@boostbyhinge.org. We're always here to help!