Burned Out and Overstimulated? How Teachers Can Recover Over Summer and Prevent Burnout Next Year

School's out. You're out. Emotionally. Mentally. Maybe even physically.

If you've found yourself snapping at minor things, feeling emotionally exhausted, or needing complete silence after the last bell rings, you're likely experiencing teacher overstimulation or full-on burnout. And you’re not alone.

The weight of deadlines, behavior plans, IEP meetings, and the constant emotional labor of teaching can take its toll by the time summer rolls around.

Burnout isn't just a buzzword—it's a serious occupational hazard in education.

A 2023 survey by the National Education Association found that nearly 55% of teachers reported considering leaving the profession earlier than planned due to burnout. That’s not just concerning for the profession—it’s a warning sign that we need systemic change and personal recovery strategies.

We’ll explore the signs of overstimulation, how to cope during the summer break, and how to set yourself up to thrive instead of just survive when the new school year begins.

🔊 Signs You’re an Overstimulated Teacher (And Why It Matters)

Overstimulation isn’t just about loud noise or busy hallways. It’s a full-body experience, and it can show up in ways you might not even realize.

Common behaviors and symptoms:

• Avoiding phone calls, texts, or even friendly conversations

• Feeling irritated by normal classroom sounds (tapping, coughing, movement)

• Zoning out during meetings or forgetting simple tasks

• Trouble sleeping or wanting to sleep all day

• Emotional reactivity: crying easily or feeling apathetic

• Dread at the idea of returning to work, even after just one weekend off

• A loss of motivation for tasks that once brought joy or meaning

Teaching is a profession of constant stimulus—bells, voices, movement, lights, paperwork, and emotions all competing for your attention. When this becomes chronic, your nervous system goes into overdrive. Without adequate recovery, this can lead to physical illness, anxiety, and even long-term disengagement from a career you once loved.

☕️ How to Cope During Summer Break: The Reset You Deserve

Summer isn’t just a vacation. It’s your recovery season. Here’s how to use it with intention:

1. Do Nothing. Really.

Give yourself permission to rest. Not every minute needs to be productive. Take naps. Lay in bed. Binge-watch reality TV. This is recovery. Your body is not lazy—it’s asking for repair.

2. Cut the Noise

If your senses are fried, minimize stimulation. That might mean silence instead of music. Time off social media. Saying "no" to busy outings. Let your nervous system recalibrate. Try unplugging for a full 24 hours and note how your body responds.

3. Reconnect With Your Body

Move, but gently. Try yoga, stretching, walking, or swimming. Your body has held tension all year. Let it release it. Activities that include breath work or grounding can reconnect you with your physical self—an essential part of healing overstimulation.

4. Journal Without an Agenda

Dump your thoughts. Vent. Reflect. Celebrate your wins. Name what hurt. Journaling is cheap therapy, and it creates clarity before the next cycle starts. Try prompts like "What drained me this year?" and "What did I learn about myself?"

5. Do Something Unrelated to Teaching

Paint. Cook. Hike. Travel. Learn something random. Remind yourself who you are outside of the classroom. This is where true joy regenerates. Reclaiming your identity beyond your job title is vital for self-worth and longevity in this field.

6. Connect With Other Educators (on Your Terms)

Misery loves company, but so does growth. Share space with teacher friends who get it—but set limits. If you need a no-school-talk policy, say it. Support circles can help you process, but they should never become echo chambers for stress.

🌟 Preparing for a More Balanced School Year

You can't control all the stress, but you can set up safeguards. The best place to start is by identifying and enforcing boundaries. Decide now what hours you’ll check email, how often you’ll stay late, and what tasks aren’t your responsibility. Writing these limits down and treating them like policy—not preferences—can be a game-changer for your mental health.

Daily routines matter too. Build a low-lift joy routine by choosing two or three simple pleasures that take less than ten minutes—like morning coffee, a favorite podcast, or a short walk. These mini moments retrain your brain to anticipate joy regularly, not just on weekends or during breaks.

In addition, your physical environment has power. Whether it’s your classroom or your commute space, aim to create a setting that feels peaceful and personal. Add things like calming lights, a scent you love, affirming quotes, or even photos that remind you why you teach.

Some days will still be hard. That’s where having a "tap-out plan" is critical. Know in advance who you can lean on when you need a moment, what independent activity students can engage in, and how you’ll allow yourself to regroup when emotions rise. On the flip side, don’t forget to celebrate your small wins—those quiet triumphs like a student tying their shoes, finally mastering a tough concept, or just having a day without chaos. Keep a journal or sticky note wall to reflect on those milestones.

Preventing burnout also means advocating for yourself and others. If your workload is unsustainable or your building lacks support systems, speak up. Consider proposing wellness initiatives or peer support programs. Small acts of advocacy create lasting cultural shifts. And don’t underestimate the power of self-reflection. Before the next school year begins, take time to evaluate what brought you joy, what drained you, which boundaries held strong, and where you need more support.

Lastly, stay vigilant for signs of compassion fatigue—a quiet form of burnout that targets those who care deeply. If you find yourself feeling emotionally numb, cynical, or detached, it may be time to seek professional support. Therapy, peer mentorship, or simply taking a break can help you reset. You’re not a machine—you’re a human doing deeply emotional work. Recognize when it’s time to pour some of that compassion back into yourself.

🤍 Your Healing Is Professional Development

Rest is not laziness. Silence is not weakness. Protecting your peace is not selfish—it’s survival.

Teaching is sacred work, but so is preserving your well-being.

So this summer, don’t just prep your classroom. Prep you. Reflect, restore, and recalibrate. Head into the new school year with clarity—not chaos.

You deserve it!

For more blogs like this, visit www.clarifistaffing.com.

National Education Association. (2022, February 1). Survey: Alarming Number of Educators May Soon Leave the Profession. NEA Today. Retrieved from https://www.nea.org/nea-today/all-news-articles/survey-alarming-number-educators-may-soon-leave-profession