How to Build a Sustainable Self-Care Plan During the School Year

Teaching is one of the most fulfilling jobs in the world, but let’s be honest, it can also be completely exhausting.

Between lesson planning, managing behaviour, and keeping up with endless admin, it’s easy to lose yourself in the chaos. Before you know it, you’re running on empty and wondering when you last did something just for you.

We all know you can’t pour from an empty cup, but when self-care feels like something else on your to-do list that takes more time to get results that you have to spare, it's no wonder many teachers find themselves neglecting their wellbeing and trying to power through on empty.

The good news is, self-care doesn’t have to mean spa days or hours of free time you don’t have. Building in small, intentional moments is a powerful way to help you recharge and feel more like yourself again.

Let’s look at three simple practices that can help you release stress, reset your mind, and keep your energy steady all year long.

1. EFT (Emotional Freedom Technique): Let Go of Overwhelm in Minutes

You know that feeling when everything’s piling up and you’re about to snap? EFT, or tapping, is a brilliant way to calm your mind and body in those moments.

It’s simple: you gently tap on specific acupressure points while focusing on what’s stressing you out. Within minutes, you can feel the tension start to ease. You can do it before a meeting, in your car after school, or even during your lunch break.

No fancy setup needed, just your fingertips and a few quiet breaths. It’s a quick reset that helps you feel grounded again.

2. Yoga: Build Resilience and Reduce Decision Fatigue

Yoga doesn’t have to mean long classes or a perfectly set-up space. The key is consistency, not perfection. Try scheduling two or three short sessions each week and commit to the same video or routine for a month. That way, you don’t waste energy deciding what to do each time, and it becomes a simple habit you can actually stick to.

Even 15–20 minutes can make a huge difference. It helps your body handle stress better and gives your mind a chance to slow down. Think of it as a mini reset in your week, a moment to reconnect with yourself before diving back into the busyness of school life.

3. Breathwork: Find Calm in Just a Few Minutes

When you’re stuck in that go-go-go mode, even simple tasks can feel overwhelming. Breathwork is a quick, powerful way to bring yourself back to calm.

Try this: inhale for four counts, hold for four, and exhale for six. Repeat for a few minutes. This simple rhythm tells your body it’s safe to relax, helping you reset and refocus fast.

You can do it between classes, before bed, or whenever you need a moment of peace. It’s like pressing the reset button on your nervous system.

Ready to Take the Next Step?

If you’re ready to go deeper and truly transform your self-care routine, join the Teacher’s Self-Care Challenge.

This free three-part video series is designed for busy, overwhelmed teachers who need quick, effective tools that actually work. You’ll learn how to:

- Release overwhelm

- Build your stress tolerance

- Overcome resistance to self-care

- Create habits that last all year long

Because you deserve to feel balanced, confident, and inspired, both in and out of the classroom.

Click here to join the challenge and start your journey to sustainable self-care today.