How do you cope with stress and burnout as an educational leader?

I absolutely love my job as a school leader. There's no stress, no burnout. If you ever experience either, simply take some time off, relax, and prioritize self-care. Get back in the game refreshed. If the challenges persist, it may be time to reevaluate your career choices. Being an educational leader isn't for everyone in today's world. You've got to be profoundly passionate about it.

How well do you know yourself? There's plenty of research that list signs and symptoms of burnout and stress but does it apply to you? Over the years I've found true self reflection about who I am, how I function, and what I need to be the best version of myself, in the different parts of my life, essential. I've learned to create boundaries but not in a traditional way. More on that if interested. Take time to dig deep and reflect on what makes you tick (honestly and realistically) and what you need to manage stress. Then create the boundaries needed to follow the path.

I have learned to exercise more regularly, use deep breathing, listen to calming music and engage in activities that I truly enjoy outside of work. I have found that pedicures and massages help to rebalance my energy and I try to incorporate them into my schedule a few times a year as well.

I prioritise my well-being...exercise....mindfulness...healthy diet...setting boundaries...maintaining supportive relationships. ..adjusting expectations while not lowering standards and focusing on what is within my control. The latter is often difficult given that human resources are highly variable and unpredictable.

Some signs you can easily spot: Persistent headaches, muscle tension, or digestive issues. Changes in sleep patterns, either insomnia or excessive sleeping. Frequent feelings of irritability, frustration, or cynicism. Emotional exhaustion and a sense of being overwhelmed. Decreased sense of personal accomplishment or effectiveness. Withdrawal from colleagues, friends, or social activities. Procrastination or avoidance of responsibilities. Difficulty concentrating, memory issues, or reduced decision-making capacity. Strained relationships with colleagues, students, or parents. Difficulty in effectively communicating or collaborating with others. Increased conflicts or tension within the work/school/personal environment.

I think stress and burn out are two different things and not necessarily linked. For example, I can be at the top of my game, however, stressed beyond belief because I’m spinning too many plates…. If you are an educational leader, for me, the simplest form of reducing both stress and especially burn out, is to be a student again. Take a class… you don’t have to have all the answers… enjoy the learning process… new ideas and most importantly, new perspectives will appear.

In my experience, being able to apply self-care regularly, and without regret is key to the prevention of burnout. Allowing yourself the “Grace” and “Space” needed will keep your mind, and body functioning properly which is pivotal for the team to which you lead. Taking a walk, listening to music, meditating, and spending time with those who “fill your cup” rather than deplete it, often help in the prevention of burnout.

One thing I've found helpful is recalling what is said on every flight I've ever taken, "put your oxygen mask on first before assisting others." This is important to remember because at times, we get so caught up in taking care of family, students, staff, parents, and other stakeholders that we forget to take care of ourselves. Another thing that I've found helpful is connecting with those who have a similar lived experience. The higher you climb as a leader, the lonelier it can seem but it doesn't have to be lonely. If you have not found a tribe yet, I strongly encourage you to.

There are a variety of ways to practice self-care and we need to be careful not to judge ourselves b/c we are not following a "prescribed path" toward self care. Experiment with various methods - meditations, walks at lunch, uplifting podcasts, reading, exercise, etc. See what works for you and then set aside time to implement the self-care strategy. No one knows you better than yourself. We are not in competition with others but we do need to take care of ourselves so we can for our school community.

Physical Exercising and Social contact is important to bring down stress! To be a productive and successful leader you need to always positive and in good mood.

Educational leaders need to adapt to constant changes occurring in the current scenario. This adaptation is only possible when a leader can deal with uncertainty in a positive manner. That is where an emotionally sound leader would differ from someone who is walking on a shaky ground. As per my experience, a self reliant leader accountable for his or her action is emotionally strong enough to deal with sudden disturbances. This gives you the strength to control your wavering thoughts effectively.

The key to cope with stress and burnout is to keep yourself as much organised as you can. Take out time for yourself, practice mindfulness and meditation. Use self-awareness strategies to know what triggers you and try to avoid the situation. Set your priorities and learn to say no. Saying no is very difficult, I'm also learning this but if you learn how to say no, this really solves half of your issues that cause stress.

I have been fortunate to have had the opportunity of both coaching and mentoring through a funded educational scheme. The experience of both has been very helpful in reframing experiences and opening up new perspectives. Personal development has so many dimensions and working with a coach and mentor can really fast track moving through complex issues or at least being more comfortable with them.

Having an outside coach/mentor proved invaluable. I was able to speak with someone who did not have the day to day experience I was having with my community. He helped me take a different perspective and engage in a different type of self-reflection. Most importantly, I was introduced to strengths finder and learned more about the benefits of focusing on strengths as opposed to only focusing on weaknesses. I highly recommend finding a coach or mentor to support your work as a school leader.

Never fear to unlearn and relearn previous knowledge. Leaders who can accept guidance are bigger than themselves. They can welcome healthy criticism which further allows them to progress in their respective fields. Educational leadership is no different than any other leadership in any other industry. You come across challenges that befuddle you momentarily. A coach can help you navigate through the difficult patch and provide you with pathways to improve your skills.

Working with an experienced coach who understands the complexities of educational leadership can be invaluable. A coach will help you set goals and priorities and stay accountable to them while also providing a neutral sounding board to help you gain perspective on what is causing your stress. Working with a coach can help you prioritize what matters most in a field where everything can feel like a priority.

Set clear boundaries for yourself and communicate them clearly and unapologetically to colleagues. More importantly stay within them yourself. Use tech to help e.g. notifications off, protected break times, reminders for gearing up or winding down. Hold yourself accountable, and if that's too hard, find an accountability partner. Boundaries can be flexible, they're not walls. So, if you need to cross them (e.g. stay late one evening) be intentional about why. Don't lie to yourself or make up excuses or just let it happen, but honestly renegotiate the boundary (temporarily) and set a limit for when it will be moved back.

Decide what's really important. Not just for you but for the school. If it isn't having a powerful impact on student learning, do what you can to get rid of it, or at least try to minimise the amount of time you spend on it. This benefits everyone's wellbeing.

Set clear boundaries for yourself and communicate them clearly and unapologetically to colleagues. More importantly stay within them yourself. Use tech to help e.g. notifications off, protected break times, reminders for gearing up of winding down. Hold yourself accountable, and if that's too hard, find an accountability partner. Boundaries can be flexible, they're not walls. So, if you need to cross them (e.g. stay late one evening) be intentional about why. Don't lie to yourself or make up excuses or just let it happen, but honestly renegotiate the boundary (temporarily) and set a limit for when it will be moved back.

Consider alternative ways to contribute to the education of children-- consulting, focusing on the aspects of school leadership you love. Leverage your expertise in a manner that sets you apart from the conditions that contribute to burnout.

Confie na sua equipe e atribua responsabilidades adequadas a cada membro. Delegar tarefas n?o apenas alivia sua carga de trabalho, mas também desenvolve as habilidades daqueles que lhe confiam.