The school year just started—is it possible to already feel burnout as a teacher? The answer is yes. And you’re not alone.

Burnout typically happens when we are overworked and adapting to a lot of changes that we have limited control over. The COVID-19 pandemic has drastically changed the teaching profession. In addition to learning new virtual classroom software, educators are adapting to new regulations and health precautions, not to mention feeling the brunt of student and parent stress. So it isn’t a surprise that many teachers are already feeling overwhelmed.

These are challenging, unprecedented times and many teachers are on the front lines: managing classrooms of students while trying to maintain a safe learning environment and limit the spread of disease. That’s why it’s more important than ever for educators to have a dedicated self-care practice. Here are five essential practices for maintaining physical and emotional health as a teacher.

  1. Get Vitamin D. Sunshine and fresh air are important to mental health. If your home office doesn’t naturally get a lot of bright light, try investing in a “sunlight lamp” or take at least one walk outside every day to soak up that sun.
  2. Try an ice bath or cold shower. Cold exposure can help reduce inflammation and support your nervous system. It also helps strengthen your vagus nerve, which can reduce stress and the effects of stress on the body.
  3. Try mindfulness practices. Mindfulness practices like meditation and yoga improve self-awareness and acceptance, which can calm the nervous system and improve mood.
  4. Limit screen time after work. If you find yourself on video calls or using the computer for a large portion of your work day, try taking a break from screens once you’re off work. Studies have shown that limiting blue light before bed is important for a healthy sleep cycle and a balanced mental state.
  5. Call your friends. Staying in social connection is extremely important during times of stress and crisis. Reach out to your friends and family on a daily basis—even if it’s just a short message—to maintain your close connections.