Thrive Life Coaching
If you’re an educator or a busy parent feeling overwhelmed, you are not alone. I know you know that feeling, you wake up Monday morning with a sense of dread. It’s all you can do to drag yourself out of bed and out the door. I remember sitting in my car one Monday morning, hands frozen on the steering wheel, already exhausted before the day even began. As you drive into school, your mind races with everything that awaits you:
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The stack of ungraded papers on your desk, the ones that seem to multiply overnight.
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The sullen group of students you have during 1st period, who look like they’d rather be anywhere else.
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The copy machine that always jams just when you’re in a rush to print. Maybe it’s secretly part of professional development?
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The administrator who seems out of touch with the classroom, students, and teachers.
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That one teacher who always seems put together, making you feel like you can never quite measure up.
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The uncomfortable temperature of your classroom (either too hot or too cold, but never just right).
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The email from “that one parent” sitting in your inbox, waiting for your reply.
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The 2-hour long staff meeting midweek that you’re already dreading.
The radio hums quietly in the background, but your thoughts are louder. Your coffee’s gone cold, your shoulders tense, and your mind feels heavy.
By this point, you’re feeling pretty overwhelmed, anxious, and perhaps even physically unwell. Compassion fatigue, the emotional exhaustion from caring so deeply, might be creeping in without you realizing. This isn’t just you; many teachers across Australia share this sentiment, especially with the pressures of large class sizes, NAPLAN testing, and the aftershocks of the past few years.
Where did your happiness go?
Where’s your sense of peace?
When did you lose your joy of teaching?
Why do you feel this way?
If this sounds familiar, you’re far from alone. Teaching is one of the hardest jobs out there, and feeling this way is understandable.
According to Dr. Lynn Clark in his book “SOS: Help for Emotions”, a person’s emotional response to something is caused largely by their thoughts, beliefs, and silent self-talk about a given situation, person, or event—and not by the thing itself. In other words, it’s our own thoughts that create our feelings, not the situation, person, or event.
On average, the human mind thinks an estimated 50,000–80,000 thoughts per day. If a person is thinking mostly negative thoughts, it’s no wonder they’re feeling pessimistic, discouraged, overwhelmed, and burned out.
I want to acknowledge upfront that there are very difficult situations, people, and events we encounter, especially in schools, and I’m not going to discount that or say you just need to “think positively” and everything will be fine. That kind of toxic positivity does no one any favours, especially not teachers. Instead, a more effective approach is to reframe your thoughts in a way that empowers, encourages, and motivates you, without ignoring reality.
So what can you actually do about it? Here are some practical steps to help overcome negative thoughts and reclaim your joy:
Be aware of your thoughts.
This might seem obvious, but our minds are often running on autopilot, tossing up dozens of thoughts every minute without us even realising it. When you notice yourself feeling anxious, tense, or down, take a moment to pause. Close your eyes if you can, breathe deeply, and ask yourself gently: “What thoughts are swirling through my mind right now?” You might be surprised at how many negative or self-critical thoughts pop up, often triggered by a specific person, event, or situation. Bringing these thoughts into conscious awareness is the first powerful step toward changing them.
Replace the negative thought with a more empowering (and true) belief.
Once you’ve identified the thought that’s weighing you down, try to gently swap it for something kinder and more encouraging. For instance, if you’re lying awake on Sunday night, your mind racing with worries about the week ahead, pause and shift your focus. Remind yourself of moments to look forward to, maybe a student’s smile, a favourite lesson, or even the small victory of just making it through each day. Tell yourself something real and positive like: “I am capable. I have the skills and strength to handle whatever comes my way.” The key is that the new belief feels authentic and personal; it’s not about forcing fake positivity, but about grounding yourself in your own truth.
Write it out.
Sometimes thoughts feel like a noisy crowd in your head—writing them down can quiet that chaos. Journaling allows you to see your negative thoughts on paper, making them more tangible and easier to challenge. Try listing the negative beliefs you notice, then next to each, write a counter-thought that is hopeful, true, and empowering. Here are some journal prompts to help you get started:
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What drained me today?
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What gave me energy or joy?
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What’s a thought I believed today that didn’t really serve me?
Putting these reflections in writing helps you track patterns and gradually shift your mindset over time.
Say it out loud.
There’s a special power in hearing your own voice affirm something positive. When you speak your new, empowering thoughts aloud, your brain takes notice—it’s more likely to accept these as real and true. Find a quiet moment—maybe in the morning before school or right before bed—and repeat affirmations like:
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“I’m doing the best I can, and that’s enough for today.”
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“I am capable of facing the challenges this week.”
You might feel a little silly at first, but keep going. The more you say it, the more it sinks in.
Add self-compassion to your toolkit.
Changing your thoughts is powerful, but it works best when paired with kindness toward yourself. It’s completely normal—and okay—to feel overwhelmed sometimes. Instead of beating yourself up for feeling stressed or exhausted, try treating yourself like you would a good friend who’s having a tough day. This gentle self-compassion builds emotional resilience and supports long-term well-being.
Try small classroom “reset rituals.”
When the school day feels like it’s spinning out of control, a quick “reset” can make all the difference. Before classes start—or between lessons—try taking a minute for deep, slow breaths to calm your nervous system. Or jot down one thing you’re grateful for right then. These tiny acts help you regain focus, shift your energy, and bring you back to the present moment so you can teach with more calm and joy.
Acknowledge systemic challenges.
It’s also important to remember that some stress originates from factors beyond your control, such as school policies, administrative pressures, or resource shortages. Reframing your thoughts is a powerful tool, but it’s not a magic fix. And that’s okay. What truly matters is finding small, meaningful ways to reclaim your peace of mind and emotional well-being in the midst of those bigger challenges.
If you’d like some extra support in this process, please click here to schedule a free session with me. I’d love to support you on your journey to wellness!
You’re doing an important job, and you deserve to find joy in it again. Take it one thought at a time, you’ve got this.
