September marks a fresh start for all in education, but for early career teachers (ECTs) it is the beginning of an extraordinary journey. Alongside the excitement and energy of entering the classroom comes the natural pressure of a demanding role.

This is why flourishing as a teacher means not only mastering routines, building strong relationships and managing behaviour but also prioritising wellbeing from the start.

Indeed, wellbeing is not a luxury; it is essential to your success as a teacher. Yet it can feel difficult to prioritise when there are lessons to plan, assessments to mark and pupils who need your time and energy.

But a quote I often return to is: “You cannot pour from an empty cup - take care of yourself first.” For teachers, this means recognising that your own health and energy are what enable you to give your best to pupils.

In practice, this might mean leaving school on time at least once or twice a week, taking a proper lunch break away from your desk or saying “not right now” to an extra responsibility when your workload is already high.

These small but deliberate choices help you to maintain the balance you need to stay energised and effective in the classroom.

Five research-informed wellbeing strategies

1. Establish your wellbeing ‘non-negotiables’

In the same way that classroom routines bring clarity to pupils, personal routines bring balance to teachers.

Decide what is essential for your wellbeing, whether that is not checking emails after 6pm, ensuring that you get a good night’s sleep or making space for something that is important to you, such as going to the gym, having coffee with a friend or visiting family.

The charity Education Support advises that small but consistent habits provide a strong buffer against stress. Protecting these “non-negotiables” helps you to stay grounded during busy terms.

2. Reflect on and monitor your wellbeing

The National Institute of Teaching Wellbeing Tool shows the value of regularly checking in with yourself. Taking time to notice patterns - such as when you feel most energised or most drained - allows you to respond early.

Some teachers use a journal; others track wellbeing through digital tools. Even reflecting on your wellbeing on the journey home from school is useful. Reflection turns wellbeing into an ongoing professional practice, just as it does for lesson planning and assessment.

3. Build your emotional skills

Research shows that teachers with strong self-management and social awareness skills feel more confident and are less likely to experience burn-out.

Simple strategies can make a difference: pausing before responding in stressful situations, setting manageable weekly goals or taking time to understand how colleagues are feeling. Strengthening these skills boosts resilience and helps you to feel in control.

4. Build support through relationships and mentoring

In my article on relationships, I emphasised how collegial support strengthens practice. The same applies to wellbeing. The Chartered College of Teaching highlights that trust, mentoring and peer networks all help new teachers to develop resilience.

Whether it is talking openly with a mentor, joining a staff wellbeing group or a social media teaching support group, or simply sharing a challenge with a colleague, belonging to a supportive professional community reduces feelings of isolation.

5. Practise clear boundaries

New teachers often feel pressure to take on extra tasks. Yet wellbeing requires confidence in saying “no” when needed.

This does not mean rejecting opportunities but recognising your limits. Education Support recommends simple boundary-setting phrases such as: “I cannot take this on right now, but I can help in future.”

Boundaries protect your time and energy so that you can excel in your classroom role.

While many schools are now more mindful of staff wellbeing, research shows that provision is inconsistent. If this is your experience, remember that it is not your fault. Speaking with your mentor, tutor or a trusted colleague can help.

Where formal structures are limited, it becomes especially important to take an active role in prioritising your own wellbeing; for example, by taking time for yourself at the weekend, maintaining hobbies that bring joy or connecting with peer networks, family and friends.

Going forward

Your first years in teaching are a journey of growth and discovery. There will be challenges, but by looking after your wellbeing, you ensure that you have the energy and optimism to make a difference every single day.

Thriving teachers inspire thriving pupils. As you step into your classroom this September, remember that protecting your wellbeing is not only good for you - it is one of the most important things you can do for your students.

Dr Sarah Mullin MBE is an experienced school leader, visiting professor of education and author. She recently completed her doctorate in education, exploring the experiences and perceptions of women secondary school headteachers in England

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