5 Reasons Teachers Feel Overwhelmed (and what to do about it)

Teaching can be stressful, and your stress level likely spikes at certain times of the year. The start of a new school year is one of those times, and it can bring a sense of overwhelm. Unlike typical teacher stress, overwhelm is an intense level of pressure and emotional overload. When overwhelmed, you may feel unable to cope with or manage demands. You may feel swamped, out of control, or unable to think clearly. It helps to remind yourself that these feelings are normal. Overwhelm can stem from a variety of reasons, and if you can identify the reason, you can make a plan to lessen the intensity. Below are five common reasons for teacher overwhelm and strategies for effectively coping.

1. Too Many Tasks and Responsibilities

According to Dr. Amit Sood, the average person has over 150 unfinished tasks at any given time. That number is likely much higher for teachers at the beginning of a school year. All those open mental tabs take a toll as our minds bounce from one to the other. Our brains have a limited capacity for processing information, and having many undone tasks can lead to cognitive overload, making it difficult to focus and think clearly. The first step in decreasing overload is getting all those tasks out of our heads and onto paper (or a device).

List and Prioritize Tasks

Start by listing every task in your mental to-do list, even the seemingly small ones. Once you’ve captured them, categorize each one. Put a letter M next to the Must Do’s. These are the tasks that must be done to facilitate a peaceful and productive first week of school. These may include creating procedure charts, writing lesson plans, and noting student accommodations. Next, put a letter N next to the Nice to Do’s. These tasks would be helpful, but they aren’t crucial or necessary. These may include decorating the bulleting board or updating the class website. Finally, put a letter W next to the tasks that can wait. Sure, you would love to get them done, but they could be done later. These may include adding new books to the class library or cleaning out a cabinet.

Once you have each task on your list labeled with M, N, or W, it’s time to rewrite the list. Group all tasks designated as Must Do’s at the top of the list. Group the Nice to Do’s underneath. Put all the Can Wait’s on a separate list. Next, estimate the time each of your tasks labeled M or N will take. I’ve learned that everything takes longer than I think; so be generous in your estimation. You can also break the big tasks into smaller tasks. This makes it easier to schedule and can reduce resistance and the tendency toward procrastination, which often accompany big tasks.

Schedule Your Tasks

Now you can start to plan your days. Constantly trying to decide which task to tackle next can lead to decision fatigue, which often leads to procrastination. I get distracted and drift without a plan, and so, I schedule work days like a school day. I use my list and estimated times to put my prioritized tasks on my schedule. I include some breaks because I am much less productive when tired. I also put all the shorter, smaller tasks on sticky notes and stick them to a table top or wall. Then, when I have 10 minutes between meetings, I can grab a small task and get it done. Also, when a former student, parent volunteer, or chatty colleague stops by, they can grab a task to do while visiting. It feels great to cross things off the list, and doing so can help you move from overwhelmed to empowered.

2. Lack of Control

Another reason for overwhelm is feeling you lack control, which can magnify uncertainty and lead you to worry about potential negative outcomes and your inability to influence them. One thing is certain at the start of a school year… change. Schedules will change, student rosters will change, and the plans you made will have to be changed. It’s natural to view change as a threat, a threat to your peace and your success. However, change isn’t inherently good or bad. Sometimes change is for the better. Often, change is a bit of both, wanted and unwanted.

Identify the Controllables

When I feel overwhelmed due to lack of control and constant changes, I get out my favorite spiral notebook again. I make a list of all the things I can influence. I focus my attention and energy on the sweet spot, the intersection of what really matters and what I can influence. Even when I can’t control aspects of a situation, I can control the way I think about the situation.

Identify Your Thoughts

Our thoughts and emotions are inextricably linked. Cognitive appraisal refers to the way we interpret and evaluate situations, which directly affects our emotional response. When I feel like I’m spinning into overwhelm, I jot down my thoughts. I’ll admit, I can quickly catastrophize a challenging situation. When I feel overwhelmed, I will start to think about all I need to accomplish, and I’ll latch onto unhelpful thoughts that I’ll never get it all done. My mind will take me from undone lesson plans to losing my job to selling birdseed in the park (cue “tuppence a bag” from Mary Poppins). Catching and correcting a thought spiral early can reduce stress.

Assess Your Thoughts

I’ve learned it’s much more helpful to view a situation with realistic optimism, which means acknowledging the reality while still believing that things can get better. Practicing realistic optimism requires taking an accurate assessment of reality and considering probable outcomes, but not giving unwanted outcomes any extra attention. It means seeing obstacles but also finding workarounds. Realistic optimists are productive problem solvers. We don’t ignore the problems, but we also don’t get stuck under the weight of the challenge. Realistic optimists understand that the path through a challenge entails action. As you look at each thought you’ve recorded, ask yourself if the thought is true and if it is helpful. If not, choose a different thought. It can help to visualize the catastrophic thoughts in a big balloon floating away. Then move on to productive problem solving. Make a realistic plan, and work the plan with an optimistic attitude

3. Information Overload

The constant influx of information from emails, memos, meetings, and social media can lead to overwhelm. When information is coming at us faster than we can process it, organize it, and use it, we can feel overloaded. When you feel crushed by a wave of information, pay attention to what you’re paying attention to. Your brain works most efficiently when focused. Filter out any non-essential information for now. This may mean limiting your news and social media intake for the time being.

Filter and File

Delete or discard any paper or email you don’t need. Once you’ve discarded non-essential information, place the remaining into folders. You can create tangible file folders or set up folders on your device. Place the information you need now or in the near term in one folder. In another folder, place the information that you will need later. Inside each of these folders, you can also break information down further into categories. Spending some time organizing information can save you time and reduce your tension down the road.

4. Unrealistic Expectations

Setting unrealistic expectations for yourself or feeling pressure to meet the expectations of others is a recipe for overwhelm. The start of a new school year is a time to embrace progress over perfection. The pursuit of perfection can lead to procrastination and paralysis, as the fear of not being perfect can prevent you from taking action. Celebrating small wins and recognizing progress can boost motivation and encourage you to keep moving forward.

Visualize Overcoming Obstacles

It’s wonderful to visualize your perfect start, and visualizing everything going well can increase confidence and optimism. But understand that reality will never match the picture in your head. Have positive expectations, but stay flexible. Instead of visualizing a perfect start, visualize potential challenges and obstacles; then see yourself overcoming them. See yourself suddenly dealing with more students than desks? No problem. You pull those kiddos into a circle on the floor and rock a class meeting until the custodian comes to the rescue. Visualize your quick problem solving and visualize the resources and support you need coming through. This approach strengthens your belief that you can handle whatever comes.

5. Lack of Self-Care

The most important time to care for yourself is when you think you don’t have time to care for yourself. Neglecting your needs can lead to physical and mental exhaustion, which exacerbates overwhelm. Taking an hour for a walk pays back big dividends in productivity and effective problem solving. Taking a few extra minutes to make a healthy breakfast instead of grabbing a doughnut can save you from an energy crash. Scheduling breaks throughout your day instead of pushing through allows you to rest and recharge.

Remember, your students are not hoping for a perfect teacher, perfect classroom, or perfect lessons. They are hoping to be accepted and engaged in a welcoming classroom with a caring and competent teacher. Being frazzled or frustrated isn’t good for them or for you. Enjoy getting to know them, and embrace the beauty of a fresh start. After all, teaching is a marathon, not a sprint. Pace yourself. You can impact lives and still have a happy, healthy life.

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