Emotional Balance & Energy for Teachers: Building Resilience from the Inside Out
- LIZ BARTLETT
- Dec 15, 2024
- 6 min read
Updated: Apr 12

Emotional Balance & Energy
Teaching is more than a job—it’s a calling. But as we answer that call, the demands of teaching can take a toll on our well-being. Emotional balance and energy are not luxuries; they’re essentials for sustaining ourselves in this profession. Using the concept of energetic resilience, I’m excited to share ways you can protect, cultivate, and renew your emotional energy for a fulfilling and peaceful teaching life.
1. How to Stop Stress & Worry
One of the greatest gifts we can give ourselves as teachers is learning to stop stress and worry before they take hold. Stress, particularly in teaching, often arises from feeling out of control, and as stress builds, so does worry. But there’s a way to intervene in the cycle and regain control.
Recognizing Stress Early: The first step in protecting your energy is becoming aware of when stress begins to creep in. Take note of physical symptoms like tension in your shoulders, rapid breathing, or feeling constantly on edge. These are early signals, telling us to pause and take a breath.
Cultivating a Mindful Pause: Building energetic resilience starts with brief pauses throughout the day. A study in Mindfulness (2017) shows that even a few moments of mindful breathing can reduce stress by calming the sympathetic nervous system. So before diving into the next task, take a few slow, deep breaths to reset. Over time, these pauses retrain your brain to process stress more calmly.
Set Clear Boundaries for Peace: We also prevent worry by setting boundaries that protect our peace. This means giving ourselves permission to say no to new commitments when we’re already stretched thin. A regular end-of-day ritual, like a few minutes of quiet reflection or a short walk, can signal to your brain that it’s time to wind down, helping keep stress from spilling into your personal life.
2. How to Feel More Peace & Joy—No Matter How Busy You Are
We often feel that peace and joy are luxuries reserved for when life slows down. But we can cultivate these feelings even in the busiest seasons, and research shows us how.
Understanding the Real Roots of Overwhelm: Overwhelm happens when our responsibilities outpace our perceived capacity to handle them. A study in the Journal of Educational Psychology (2019) found that teachers often experience overwhelm because of cognitive overload—when we’re juggling too many thoughts and tasks at once. Recognizing this can be freeing; it’s not the tasks themselves, but our mind’s struggle to hold everything at once, that’s the issue.
The Practice of Savoring: One way to counteract overwhelm is through savoring. Savoring means pausing to fully experience a moment. This might be the way sunlight fills your classroom in the morning or a moment of laughter with your students. A study in Emotion (2014) shows that savoring practices significantly increase positive emotions, providing peace and joy even amid busyness.
Gratitude as a Practice of Joy: Practicing gratitude has also been shown to improve mental health and increase resilience. By jotting down one or two things you’re grateful for each day, you train your brain to notice positive moments. Over time, this small shift can make a big difference, helping you feel joy in the day-to-day moments.
3. How to Find Time & Energy—When Life & Teaching Are a Chaos
The idea of finding time and energy when life feels chaotic may seem unrealistic, but through the lens of energetic resilience, it’s achievable. Rather than focusing on “doing more,” focus on realigning your energy to fit what truly matters.
Creating a “Non-Negotiables” List: Identifying your non-negotiables—the practices, people, and activities that give you energy—can be a game-changer. Perhaps it’s 15 minutes of morning quiet, a daily walk, or spending quality time with family. Once you’re clear on what energizes you, you can begin to design your schedule around those essentials.
Energy-Boosting Movement: Studies on movement and energy show that physical activity boosts mental clarity and helps regulate emotions. A study from the American Journal of Lifestyle Medicine (2020) demonstrates that even short bursts of exercise, such as five-minute walks, can increase energy and focus. These breaks are especially helpful during hectic teaching days.
Restructuring Your Day: To maximize your energy, structure your day to start with high-energy tasks, like creative planning, and leave low-energy tasks for when you’re winding down. This way, you’re using your energy where it counts most, rather than trying to “power through” when you’re already drained.
4. How to Find Your Passion & Be Fulfilled Again
At some point, many teachers feel disconnected from their passion, questioning if they’re truly making an impact. This disconnection often leads to exhaustion, but it’s not an endpoint—it’s a call to realign with our purpose.
Understanding What’s Really Behind Exhaustion: Teacher burnout isn’t just about workload; it’s also tied to a lack of intrinsic motivation. Research published in the Journal of Positive Psychology (2018) explains that when we don’t feel aligned with our “why,” tasks that once felt meaningful become exhausting.
Reconnecting with Your Teaching Why: To reignite your passion, reconnect with what initially inspired you to teach. Take a few moments to write about why you chose this path, the joy your students bring you, or a recent moment that felt impactful. This reflection not only rekindles purpose but also serves as a reminder of the influence you have, even on tough days.
Celebrate Small Wins: Celebrate small victories, whether it’s a student finally grasping a concept or a positive interaction with a colleague. Studies show that marking progress, however small, can boost intrinsic motivation and resilience, helping us feel more fulfilled in our work.
5. How to Establish Balance in Your Relationships
Our relationships, both in and outside the classroom, greatly impact our energy. When we feel overwhelmed by others’ needs or unable to balance our professional and personal roles, our emotional resilience suffers. Energetic alignment is the key to creating healthier, more balanced relationships.
Building Empathy and Boundaries Simultaneously: Setting boundaries doesn’t mean distancing yourself emotionally; it’s a way to protect your energy while still engaging meaningfully with others. When a colleague seeks advice, or a student needs extra help, be fully present—but know when to step back. A boundary can be as simple as taking a few minutes to yourself after a challenging conversation, or setting “office hours” for student or parent communications.
Energy-Driven Interactions: Consider the concept of “energy givers” and “energy takers” in your interactions. Reflect on who in your life energizes and uplifts you, and make time for these connections. Likewise, be mindful of people or environments that consistently drain your energy, and limit your exposure when possible.
Nurturing Support Systems: A healthy support system is essential for maintaining balance. Seek out colleagues who understand your challenges and inspire positivity. In doing so, you not only support yourself but create a collective resilience that benefits everyone involved.
Putting It All Together
Teaching is one of the most energetically demanding professions, and to truly thrive, we need to honor and nurture our energy. The path to energetic resilience is about more than just managing stress; it’s about learning to align with our deepest values, taking care of our physical well-being, and finding fulfillment in both small and profound ways.
Remember, cultivating emotional balance and energy isn’t something you have to do alone. By embracing the Energetic Resilience Method, you can build a foundation of calm, strength, and joy that sustains you through the inevitable highs and lows of teaching.
So let’s walk this path together. Let’s celebrate our impact, protect our peace, and make space for joy. Because you are not just teaching—you’re creating a legacy that will echo for generations.
Here’s to you, the resilient, inspired teacher who finds strength and energy within, every single day.
Liz 💛
Join The Quiet Teacher community and grab my free guide—8 Essential Steps to Declutter Your Classroom—and start simplifying your life today! See below.
References
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