Teaching is one of the most rewarding professions, yet it comes with significant mental, emotional and physical demands. Long hours, lesson planning, engaging with children, parents and colleagues, grading papers or writing learning stories and managing classroom dynamics can leave teachers feeling drained.
Fatigue is not merely tiredness; it is a state of exhaustion that can affect your focus, mood and overall productivity. Understanding how to combat fatigue effectively is essential for maintaining energy and enthusiasm in the classroom.
While long-term solutions like proper sleep, balanced nutrition, and regular exercise are critical, there are also quick ways to boost your energy when you’re feeling low.
Below are 10 instant energy boosters tailored to the unique challenges teachers face.
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Step Outside for Fresh Air
A few minutes of fresh air can do wonders for your energy levels. Natural sunlight helps regulate your body’s circadian rhythm and boosts serotonin, the hormone that improves mood and focus. Step outside during a break, even if it’s just for a quick stroll around the school grounds, to refresh your mind and body.
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Hydrate with Water
Dehydration is a common, often overlooked cause of fatigue. Keep a water bottle handy and sip throughout the day. Adding a slice of lemon, cucumber, mint leaves or a cinnamon stick can make hydration more enjoyable and provide a quick vitamin boost.
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Snack on Protein-Rich Foods
When hunger strikes mid-lesson, reach for snacks that combine protein and healthy fats, such as nuts, seeds, or a boiled egg. These foods stabilize blood sugar levels and provide sustained energy without the crash that often accompanies sugary snacks.
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Practice Deep Breathing
Teaching often requires you to be “on” all day, leaving little time to relax. When you’re feeling frazzled, take a moment to practice deep breathing exercises. Inhale deeply for four counts, hold for four counts, and exhale slowly for six counts. This simple act reduces stress and oxygenates your brain, helping you feel more alert.
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Try Aromatherapy
Scents like peppermint, citrus and eucalyptus are known for their energizing properties. Keep a small bottle of essential oil in your bag or desk and inhale deeply for an instant pick-me-up.
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Stretch and Move
Sitting or standing for long periods can cause stiffness and drain your energy. Quick stretches like touching your toes, rolling your shoulders, or doing a few lunges can release muscle tension and improve circulation. Better circulation means more oxygen reaches your brain, boosting energy and focus.
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Drink Green Tea
Green tea contains a moderate amount of caffeine along with L-theanine, an amino acid that promotes relaxation without drowsiness. This combination provides a gentle energy boost that is less jittery than coffee.
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Listen to Uplifting Music
Music has the power to change your mood almost instantly. Create a playlist of your favorite upbeat songs and listen to it during your break or while grading papers. Uplifting music can energize you and improve your outlook.
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Connect with a Colleague
Sometimes, the best way to recharge is through human connection. Share a laugh or vent frustrations with a trusted colleague. This social interaction can lighten your mental load and leave you feeling rejuvenated.
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Chew Gum or Snack on Mint
Chewing gum or eating mints, particularly peppermint-flavoured ones, can increase alertness. The act of chewing stimulates blood flow to the brain, while peppermint provides a refreshing, invigorating sensation.
Managing Fatigue Beyond the Classroom
While these quick fixes can help you push through a particularly draining day, it’s essential to address the root causes of your fatigue. Aim to get at least 7-8 hours of quality sleep each night and establish a consistent bedtime routine. Make time for activities that bring you joy and reduce stress, whether it’s exercising, pursuing hobbies or spending time with loved ones.
Finally, remember that you don’t have to do it all. Delegate tasks where possible, and don’t hesitate to ask for help. Teaching is a marathon, not a sprint, and maintaining your energy and well-being is crucial for both you and your students.
By integrating these energy boosters into your daily routine and prioritizing self-care, you can navigate the demands of teaching with renewed vigour and focus. After all, a well-rested and energized teacher is better equipped to inspire and nurture young minds.
Don’t wait to take care of yourself. Your wellbeing matters. Enrol in our course today:
Teacher Wellness First: A Wellbeing Guide for Early Childhood Leadership Success
© Gaynor Clarke, January 2025
B.Ed (Teaching), Cert Tertiary Teaching, PGDip Ed, MEd Leadership
Reach. Teach. Lead.
Reach Education Ltd
Teacher Leadership Mentoring and Life Coaching. Personal and Professional Development.
Gaynor is a teacher educator and mentor facilitating personal & professional leadership wellbeing outcomes for teachers.
If you are an early childhood teacher or leader looking to enhance your leadership skills, I would love to work with you. As a leadership mentor and coach, I specialize in helping early childhood educators develop their leadership potential and make a positive impact for the ākonga they serve. If you are interested in learning more about my leadership mentoring services, please visit my website or contact me directly to schedule a consultation. I would love to work with you!
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