Are you feeling drained after every assignment? Wondering if other supply teachers feel the same way?
If that sounds like you, you’re not alone. Supply teaching is one of the most difficult and stressful jobs on Earth. You’re constantly trying to prove yourself, and every week brings different systems to learn and fresh colleagues to win over.
The result? You end up feeling exhausted.
Don’t worry, we’re about to show you how to get it all under control and find joy in your job. You’re going to hear from real substitute teachers how to manage burnout and improve your self-care routine.
In this guide, we’ll break down strategies that work for supply teachers. Here is what we are going to cover:
- Spotting Red flags
- Creating a survival kit
- The art of protecting your energy
- Self-care Tips that work
- Building connections
If you’re curious whether or not these strategies will work, they will. We’ve seen these strategies work in real-world settings.
But before we dive into solutions, let’s start with spotting the red flags.
Spotting the Red Flags Before They Multiply
There are many red flags that you’re about to burn out. And when you notice them early, you can take action before it’s too late. You know how food starts smelling bad before it spoils? It’s the same with us. Our mind and body try to tell us something about our well-being. BUT in most cases, we ignore them.
In this case, supply teachers always brush off warning signs. Why? Well, because they assume stress is a package deal with their career choices.
The reality is different, though.
Your body keeps score, and the more you ignore these signals, the faster it leads to complete burnout. Here are the key warning signs that signal it’s time to take action:
- Energy that doesn’t return after rest – Are you sleeping eight hours, but still waking up feeling like you’ve had only two? When you’re burnt out, even weekends don’t help you recover.
- Weekend anxiety that starts on Friday – That knot in your stomach begins forming the moment Friday afternoon arrives. You spend Saturday and Sunday checking your phone obsessively, dreading Monday’s agency calls.
- Catching every bug that goes around – If you are catching every cold, throat infection, and stomach bug from the schools you visit, this could be concerning.
- Brain fog that affects basic tasks – Is it amnesia? From forgetting students’ names within minutes of learning them to standing in corridors wondering which classroom you’re supposed to be in.
- Short temper with people you love – The noise is getting to your head. Your patience runs out the moment you walk through your front door. Also, small requests feel like enormous burdens.
- Cancelling plans because you’re “too tired” – Social invitations feel overwhelming rather than enjoyable. You find yourself making excuses to avoid gatherings because you simply can’t face more people or conversations.
- Constant self-doubt about your teaching – This one takes the biggest toll on your mental health. Doubting your abilities after every difficult day, wondering if permanent teachers would handle things better.
- Mystery aches and pains – Tension headaches that paracetamol won’t shift, stomach problems with no medical cause, or shoulders that feel permanently knotted from stress.
Now that you can recognise these signs, let’s build systems to prevent them from taking over.
Creating Your Survival Kit for Any Classroom
Once you can spot those warning signs, you need practical ways to prevent them from taking over. Here’s what most successful supply teachers understand: you can’t control every school environment, but you can absolutely control how you show up to it.
The difference between surviving and thriving comes down to having portable routines that work anywhere. Your survival kit needs three essential components:
Your Physical Teaching Toolkit
Think of this as your professional first aid kit. You’re going to love this list. Grab a compact bag first, then drop in the following:
- A reliable timer (best for managing activities when wall clocks are broken)
- Quality pens in different colours for marking and board work
- Sticky notes for quick notes
- A small notebook dedicated to school-specific information.
- Throat lozenges and a large water bottle for your voice
- Hand sanitiser and tissues for protection against germs.
Keeping simple tools such as the ones listed above can help prevent the panic of needing something basic that isn’t available.
Mental Preparation Rituals
Grab your yoga mats for this one. Jokes aside, mental refreshers help a lot when you have a hectic career such as this one. Some teachers use the car journey to listen to meditative music (I love rocking out to “Fearless” by Taylor Swift). Others spend five minutes writing down three positive intentions for the day.
Find out what works for you and stick to it religiously. Consistency with your mental refreshers will alert your brain that you’re moving from “uncertain” to “ready” mode.
Quick Classroom Setup Strategies
Being a good environmental observer helps with a job like yours. Before students arrive, locate essential resources like the class register, behaviour programme, and emergency procedures. Test the computer and the whiteboard. Then, identify which teaching assistant knows the routines best.
Try investing five minutes to prevent hours of confusion and make you look like you belong there from day one.
We guarantee that having solid survival strategies will help you handle any classroom situation better. What about handling the people who might push you beyond your limits? We are getting there.
The Gentle Art of Protecting Your Energy
Now that you’ve got your toolkit sorted, the next challenge is managing the human side of supply teaching.
For instance, it’s 7 AM on Sunday morning, and your phone rings with an urgent placement request. You’re exhausted from a brutal week, but the guilt kicks in immediately.
What if they think you’re unreliable?
What if they stop calling altogether?
Here’s what experienced supply teachers understand about this situation. Saying no strategically actually makes you more valuable. Why? Because agencies prefer working with teachers who know their limits and stick to them.
The trick is learning how to decline gracefully. Start by identifying your absolute limits, the things you won’t compromise on no matter what. Common boundaries include:
- Working past your normal hours
- Accepting calls after 8 PM or before 7 AM
- Teaching subjects completely outside your expertise
- Covering classes with no lesson plans or resources
When you need to decline, use language that shows you’re still committed to helping. Try phrases like “That doesn’t work for me, but I could do Tuesday morning instead,” or “I’m not the right fit for that role, but have you tried Sarah? She’s brilliant with Year 9.“
You’re still problem-solving, just within your boundaries. I could give you an endless list of boundary-setting tools, but consistency is the most powerful one. When you stick to your limits every time, people stop testing them.
With your energy in check, we can now move on to practical ways to replenish it.
Self-Care Tips That Work for Busy Teachers
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We have learned how to politely decline someone, now let’s take some actual self-care steps. Forget the Instagram version of self-care. When you’re bouncing between schools, you need strategies that align with your chaotic schedule.
Simply because you have a hectic timetable doesn’t mean you should skip self-care. As a supply teacher, I say you make it happen in the stolen moments. Here are some strategies organised by the time to help you create some stolen moments of self-care:
Quick 5-Minute Fixes:
- Three to five deep breaths before entering a new school
- Walking to the furthest toilet during break for extra steps
- Texting someone who makes you smile
- Rolling your shoulders and stretching your neck between lessons
15-Minute Energy Boosters:
- Making a cup of tea and drinking it hot
- Calling someone who gets your job frustrations
- Taking a hot shower as soon as you get home
- Writing down one positive thing that happened today
Weekend Restoration:
- Batch cooking meals to help you through weeknights
- Take on a hobby
- Protecting one morning for sleeping in without guilt
- Getting outside, even if it’s just walking to the corner shop
Remember, self-care isn’t selfish, especially when your job demands so much emotional energy. With self-care tips out of the way, let’s try getting in touch with people with similar experiences.
Building Connections in a Temporary World
Self-care helps, but connecting with others who understand you is the best way to improve your mental health when you’re a supply teacher. Supply teaching can be lonely. You see the other teachers making plans for Friday while you pack up, knowing you’ll probably never see them again.
In fact, 14% of education professionals feel lonely or isolated at work, and that number jumps higher for supply teachers. When you don’t have regular colleagues, you miss out on a lot. You lose out on job tips, emotional support, and people who actually understand what you’re going through.
The good news? You can build your own professional tribe with some effort. Let me help you:
- Find people online: Facebook groups like “Supply Teachers UK” are goldmines for daily support and advice.
- Connect through your agency: Your consultant works with loads of supply teachers. Ask them to put you in touch with others.
- Show up to training events: Education conferences and workshops happen to be the best places to socialise and meet like-minded people.
- Make friends with teaching assistants: TAs often work across several schools and totally understand the challenges of never quite fitting in anywhere.
Believe me, all you have to do is be genuine! Share your tough days and celebrate your wins with these people. Everything about supply teaching becomes easier when you’ve got people in your corner who truly understand.
Taking Control With OTJR Online
Building connections transforms your supply teaching experience, but the real power comes from putting everything together. Remember, you’re actively shaping your teaching career.
You’ve covered a lot of ground in this guide. You learned to recognise burnout warning signs early. You then created a portable survival toolkit and mastered the art of setting boundaries without burning bridges. You’ve also discovered realistic self-care that aligns with your chaotic schedule and found ways to build real connections.
Think about what you really want from teaching now. Are you testing different schools before settling down? Do you love supply work?
Whatever your goal, you now have the tools to protect your mental health while pursuing it.
At OTJR Online, we’ve been supporting teachers through these challenges since 2006. Whether you’re building a thriving supply career or working towards permanent positions, we’re here to help you succeed.
