Before we address the symptoms and effects of teacher burn-out as such, we will discuss stress as a starting point of the problem. Not every teacher suffers from stress though there is evidence that teaching is a stressful job. Being under pressure often improves performance. It can be a good thing. But when demands and pressures become excessive, they lead to stress, which is bad for you.

Stress has a narrow definition. You need a certain amount of pressure ("eustress") to function efficiently. Stress ("distress") is people's natural reaction to excessive pressure. Fatigue is one of the first symptoms of stress and one of the last to disappear. If you experience persistent fatigue (lack of energy) or wake up more tired than when you went to bed, etc., you are probably on the road to ill-health. Stress can also contribute to many other symptoms, the most common being: Physical: fatigue, headache, insomnia, muscle aches, chest pains, nausea, frequent colds.

Behavioural: overeating, increased reliance on caffeine, nicotine, alcohol, sleeping tablets, anti-depressants, etc, comfort spending and consequent financial problems, shattered self-confidence and self-esteem, crying, throwing things or even hitting.

Mental: decrease in concentration and memory, indecisiveness, mind going blank, confusion, loss of sense of humour.

Emotional: anxiety, nervousness, depression, frustration, worry, irritability, impatience, short temper, insecurity, excessive guilt.

Many teachers have come to accept fatigue as part of the job. It is a big mistake. Do not ignore fatigue. It is important to take heed of it and bring changes to:

Your behaviour: decrease effort and increase relaxation; pace yourself by acting on feedback from your body; "unload" by talking to someone - a problem shared is a problem halved.

Your thinking: look at things more positively; see problems as opportunities; keep a sense of humour.

Your lifestyle: cut down on caffeine and alcohol; eat a well-balanced diet; take regular exercise; get enough sleep; spend more time on leisure activities, hobbies, etc

Your situation: take regular breaks at work. Use short and lunch breaks to switch off from work and relax for at least 10 minutes; modify your role/job description.

Teachers are often the last persons to realise that they are developing stress. They may even be reluctant to admit they are feeling stressed by work as they fear it can be seen as a sign of weakness. As the holidays approach, reflect on this. Next week, we will discuss the consequences of not dealing properly with stress.

MCL