Shanti Chahal, eQ’s Lead Mentor for Wellbeing and Primary Subject Lead, was recently asked to contribute to SecEd’s wellbeing supplement.
Read Shanti’s article below, or download the full pdf supplement from SecEd here: Supplement: A Survival Guide for Early Career Teachers >
Thriving, not just surviving
Cultivating your wellbeing in your first years of teaching is key if you want to thrive and not simply survive. Here are eight secrets to get ECTs started
Embarking on a career in teaching is an exhilarating journey, brimming with opportunities for growth and impact.
However, anyone who has worked within education knows that the initial years of teaching can also present daunting challenges that test one’s resilience and wellbeing.
According to Department for Education figures last year, 25.9% of teachers left the profession after three years, with this proportion rising to 32.5% after five years (see SecEd, 2024).
But as ECTs, prioritising wellbeing becomes not just a matter of survival but a cornerstone of thriving in the profession. At this early stage of your career it is essential to set up habits that will support you throughout your career.
In this article, I want to delve into some specific strategies and evidence-based tips to empower teachers in managing their own wellbeing effectively.
1. Be proactive
Transitions within your first few years of teaching usually mark a significant shift in responsibilities and expectations. Whether you have undertaken a PGCE, TAP, Schools Direct, BA in Education or are reaching the end of an ECT year, your responsibilities will shift.
Research tells us that micro- habits are key to changing behaviours to ensure that we form good habits. For example, walking 15 minutes a day is said to increase a person’s life expectancy by up to three years (Wen et al, 2011).
Take time to reflect on the strategies that have previously worked well and translate them into actionable goals. Whether it is scheduling regular exercise, carving out time for friends and family, or prioritising easy and quick meals during parents’ evening week, consider ways that you have previously prioritised your wellbeing.
- Identify three key micro-habits that are important to you in maintaining your wellbeing each week.
- Set yourself a manageable target to ensure that these continue.
2. Manage your digital wellbeing
In today’s hyperconnected world, managing digital wellbeing is paramount for maintaining a healthy work/life balance. Research from Duke University in 2019 found that “batching notifications” into three time periods during the day had a positive impact on attentiveness and mood (Fitz et al, 2019). This was in contrast to ignoring notifications which led to increased anxiety.
Think about how you can adopt specific strategies to mitigate digital overload. By setting boundaries with technology, we can better our safeguard mental and emotional health while fostering a more sustainable approach to work.
- Consider using the scheduling of emails to avoid constant notifications.
- Use folders within your inbox to avoid being overwhelmed by messages and schedule time during the work day to action emails in each folder.
- Be strict about establishing designated times for social media engagement, especially if you are following accounts which are linked to work.
- Utilise digital wellbeing controls on your devices to control which notifications you receive.
- Many schools already have an email curfew. Consider setting your own curfew for checking emails to coincide with the other boundaries that you have in place.
3. Tell someone if you are struggling
Navigating the challenges of the teaching profession can be daunting, but no-one should face them alone. As an ECT or trainee teacher, it is important to be proactive in reaching out to trusted individuals who have the tools to support you, such as your ECT mentor or ECT lead within the school.
Cultivating meaningful relationships with your mentor and department colleagues not only fosters a sense of belonging but also serves as a protective factor against burn-out. Remember, vulnerability is not a sign of weakness but a catalyst for growth and resilience.
- Be honest with your mentor, head of department or head of year if you are finding something challenging. There may be additional support available which you are not aware of.
- If you do find yourself struggling and wishing to speak with someone, consider contacting Education Support, a national charity dedicated to providing support and improving the mental health and wellbeing of all who work in education. Their support is free and confidential and you can contact them with any work or life-related problem (see further information).
4. Work smarter, not harder
This is an age-old saying but efficiency is key to managing workload and maintaining wellbeing. By working smarter, not harder, teachers can optimise their efforts and preserve valuable energy for meaningful teaching experiences.
- Remember, you cannot be consistently and sustainably impactful in the classroom if you are suffering from burn-out.
- Find time management and prioritisation techniques that work for you such as the Pomodoro Technique, 52:17 or the Eisenhower Matrix (search online for these).
- Ensure that you are making the most of resources that already exist within your school through shared planning and resourcing.
- Consider how you can utilise artificial intelligence designed specifically for teachers to reduce your workload in areas such as planning and resource creation.
- Avoid the temptation to multitask, which can lead to decreased productivity and increased stress levels.
5. Plan ahead for potential flashpoints
Anticipating and addressing potential challenges is essential for managing stress and maintaining wellbeing throughout the school year.
Proactive planning and preparation can significantly reduce stress levels, develop your sense of autonomy, and increase wellbeing (Huijser et al, 2021).
- At the start of the term, identify days that are going to add extra challenges, e.g. parent consultations, residentials, education visits or open evenings. Think about how you will prepare and mitigate for that extra pressure, such as through lessons that involve less intensive marking.
- If you have an evening where you need to attend a twilight session, consider how you will make up for any missed micro-habits.
6. Know your own limits
While empathy is a cornerstone of effective teaching, it’s crucial to strike a balance between compassion for others and self-care. Constantly prioritising other people’s needs over one’s own can lead to emotional exhaustion and burn-out.
- Practise being honest. If taking on a new task would lead to you feeling overwhelmed, it is okay to say no!
7. Accept the things you can’t change
In the constantly changing environment of education, teachers often encounter systemic issues or organisational constraints that are beyond their control. It is essential to recognise that not every challenge can be solved or every situation changed.
- Practice acceptance of the things you cannot change and focus your energy on what you can influence within your own classroom or lessons.
8. The power of your professional networks
The value of supportive networks cannot be overstated. Connecting with fellow educators, mentors, alumni, and professional organisations can offer invaluable support and resources for navigating the challenges of teaching.
Strong social connections and support networks are associated with increased resilience and wellbeing. By actively engaging with your professional networks, you gain access to diverse perspectives, practical advice, and emotional support.
Remember, you are not alone in your journey as an educator, and reaching out to others can strengthen your resilience and enhance your overall wellbeing.
- Find out about professional networks that you are interested in and that you would like to join, such as alumni from your teacher training provider, ECT networks via your local authority or multi-academy trust, and other networks such as Diverse Educators and #WomenEd.
Final thoughts
Thriving as an ECT is synonymous with a commitment to prioritising your wellbeing. By implementing evidence-based strategies and seeking support when needed, you can cultivate a foundation of resilience and adopt strategies that will sustain you throughout your teaching journey. Remember, prioritising wellbeing is not a luxury, but a necessity.