Teacher Depression: Causes, Signs, & How To Cope

What Is Teacher Depression?

Many teachers experience psychological disorders such as depression as they serve as educators and caregivers. On a global scale, stress and teacher burnout continue to be a challenge, with many feeling overworked and unable to cope with changing work demands and expectations. Teacher depression can be caused by burnout, and shares the symptoms of other forms of depression.

Symptoms of depression can include:¹

• Feeling sad or having a depressed mood
• Loss of interest or pleasure in activities once enjoyed
• Changes in appetite — weight loss or gain unrelated to dieting
• Trouble sleeping or sleeping too much
• Loss of energy or increased fatigue
• Increase in purposeless physical activity (e.g., inability to sit still, pacing, handwringing) or slowed movements or speech (these actions must be severe enough to be observable by others)
• Feeling worthless or guilty
• Difficulty thinking, concentrating or making decisions
• Thoughts of death or suicide

These depression symptoms can range from mild to severe, and are considered clinical depression when they last at least two weeks and are accompanied by a change in earlier level of functioning. Even when all criteria may not be met for a formal diagnosis of depression, an increasing number of teachers are expressing thoughts and feelings associated with depression.

Is Depression Common In Teachers?

Depression is very common among teachers. When looking at moderate to severe symptoms, burnout ranged from 25.12% to 74% and depression ranged from 4% to 77%.² In 2016, a report came out that 46% of teachers say that they feel high daily stress, impacting their health, sleep, quality of life, and teaching performance.³

In 2021, one in four teachers were thinking of leaving their jobs, a number which is higher than in a usual pre-pandemic year, and African-American teachers were more likely to leave. Additionally, since the entrance of COVID-19, teachers are even more likely to disclose frequent job-related stress and symptoms of depression than the rest of the population.⁴

What Causes Teacher Depression?

Teachers face many unique challenges and stressors that may contribute to depression. These can be work-related stressors, which can feel like a constant and ever-changing mix of students, testing, parents, administration, and much more. These stressors can weigh heavily on teachers, leading to such overwhelm and exhaustion that it feeds into depression. Unique challenges and stressors may also be emotional and social factors, such as isolation within their classroom

Work-Related Stressors

There are many work-related stressors that contribute to teacher depression. Even before the pandemic, teachers struggled with job challenges such as low pay, heavy workload, negative student behaviors, disgruntled parents, demands for frequent testing, lack of resources and administrative pressures.

With the entrance of COVID-19, it seemed that these pressures, in addition to other unique challenges, continued to pile up around teachers. Teachers have had to learn and adjust to teaching in a virtual environment quickly. Teachers are still cleaning up the negative impacts of having to shift abruptly into a virtual teaching environment while still somehow knowing how to sustain students’ motivation to attend classes and complete their work.

Emotional & Social Factors

There are many emotional and social factors that contribute to teacher depression, such as emotional labor and potential isolation. Teaching takes so much more out of a teacher beyond lesson planning and grading assignments. They are classroom managers, mediators, and so much more. Teachers are required to be creative, spontaneous, and quick problem-solvers, with increasingly larger classes. It’s no wonder that, at the end of the day, their emotional capacity can be completely empty.

Other unique challenges and stressors now include social injustices such as microaggressions, other forms of racism, workplace prejudices, and discrimination. It is no coincidence that African-American teachers are more likely to leave their teaching jobs.

Another unique challenge that teachers now face is a surge in gun violence and mass shootings. Even though teachers are now being trained on how to prepare for a school shooting, and the hope is that they feel better equipped to handle such a situation, the very fact that they have to discuss this possibility can induce psychological distress and increase burnout and symptoms of depression, among other negative impacts.

Recognizing the Signs of a Depressed Teacher

Many teachers are walking around on the verge of depression or already immersed in this dark pit of sadness. Common signs of depression in teachers include a loss of motivation to lesson plan or engage in their work, being “numb” or “zoned out,” changes in sleep and eating patterns, and feelings of worthlessness.

Common signs that a teacher might be depressed include:

• Having an overall sad or depressed mood: This can look like teariness, irritability and anger.
• Loss of motivation or activities that were once interesting: A feeling of numbness or disconnect from aspects of being a teacher that were once inspiring, such as creating fun art activities for students.
• Changes in appetite resulting in weight changes: Eating more than usual or demonstrating a decrease in appetite.
• Trouble sleeping or sleeping too much: Sleep disturbances can include insomnia and frequently waking up throughout the night.
• Loss of energy or increased fatigue: Overall lethargy can be a sign of depression. A teacher may find the need to sit more often or be less active than usual.
• Increase in purposeless physical activity or slowed movements: When observed by others, it can be pacing, hand wringing, or slow speech.
• Feeling worthless or guilty: This can show up in various ways, such as feeling guilty for not doing more or feeling unworthy of doing things they used to enjoy, like leading a class play.
• Difficulty thinking, concentrating, or making decisions: A common sign of teacher depression could be losing the flow of thoughts while speaking or writing on the board. Another example could be appearing spacey and having a hard time processing thoughts, such as a simple math problem that has been easily solved in the past.
• Thoughts of death or suicide: In severe cases of depression, a teacher may have passive suicidal ideation, such as wishing that a truck could run them over so that they would not have to go to work or wishing that they were not born. In active cases of suicidal thinking, the individual may have a plan in addition to the thoughts. Any type of suicidal ideation should be taken seriously.

How To Cope With Depression as a Teacher

There are many ways to cope with teacher depression. It’s important to remember, though, that because depression can drain someone of all motivation and energy, it can be extremely difficult even to have the willpower to try any of these coping skills. The very things that can lead to feeling better like self-care or considering a job change, can feel to a depressed person as the hardest things to even begin to try.

Here are seven ways to cope with teacher depression:

1. Focus On Yourself

Not all “selfishness” is bad. It’s okay to focus on yourself. In order to cope with the magnitude of stress in the workplace, teachers need to shift at least some of their attention to radical self-care. Audre Lorde, the writer, professor, poet and civil rights activist, says that caring for oneself is not self-indulgence, it is self-preservation. Teachers need to find ways to fill their emotional cup so they have something to give to their students, colleagues and most of all, to their loved ones waiting at home.

Some ways teachers with depression can practice self-care include:

• Waking up 10 minutes before your household wakes to sit in the stillness of a quiet house while sipping on your cup of tea
• Refusing to cancel that pedicure appointment or massage appointment no matter how strong the work-voice in your mind is telling you to go home and grade more papers
• Taking care of your health by making a doctor’s appointment, taking your medication, or scheduling an appointment with a therapist
• Asking for help or delegating a task to someone else

2. Set Boundaries

A less popular but incredibly powerful way to cope with depression is to understand what healthy boundaries are and act on them. Boundaries can be physical, emotional, and even related to time and space. A physical boundary can be only allowing students to stand in front of your desk when speaking to you rather than at the side or too close to you. A time boundary could be ending classes on time so that you can actually take a break in between classes rather than rushing from one class to another.

It’s understandable that setting boundaries can be challenging, especially when there is so much work to be done. However, a very important boundary that some teachers have insisted upon for their well-being is not to take work home. Some may say that if they do that, it will make things more stressful the next day. Here’s something to note about boundaries, self-care, and, above all, mental health care. It really is about making subtle shifts in the right direction. Know which direction you would like to grow towards, and make small steps towards that. An example is designating one day for absolutely no work at home.

3. Take a Break

It’s important to take breaks and remember you matter, too. Yes, in some world, it would be nice to be always available to students, whether it is to answer a question, explain a math concept, listen to them try to defend why their assignment is two weeks late, or maybe they are just proud of that goal that they scored in soccer at yesterday’s game. Maybe if you were a robot programmed with the latest AI, then you could always be available for your students, and even answer a late night e-mail. The truth is that you are a beautiful human being and being a teacher is part of who you are. In order to be present in other areas of your life you have to make yourself a priority.

Some ways a depressed teacher can take a break include:

• Learn to say no when you need to
• Go use the bathroom
• Step outside and inhale some fresh air, even if all you’ve got is five minutes
• Take a walk around the building
• Do some stretches
• Change your environment. Perhaps you can go to the teacher’s lounge or sit in your car for a few minutes.
• Turn on a meditation app such as Insight Timer, Calm, or Headspace. There are many options online, most are free, and can even be as short as three minutes.

4. Create A Support System

Never underestimate the power of community. One of the unfortunate aspects of depression is the urge to self-isolate. Sometimes, you may wonder if you are the only one who is feeling overwhelmed and blame yourself for not doing better. Know that you are not alone. Take the step to connect with others, even when it feels somewhat scary. Start with people whom you know will hold a gentle and nonjudgmental space for you. It could be a spouse, partner, colleague, friend, neighbor, therapist, coach, pastor, or any other loving presence.

If you do not have a support system or community to lean on, then start to create one intentionally. This could be a virtual support system such as a Facebook group. There are many that already exist online. It’s okay if, at first, you just want to be a fly on the wall, reading everyone’s posts. That can be helpful, and maybe one day, you can take the plunge and connect with others in the group. Support systems can also come in the form of a meet-up group, church, a shared hobby with others, a neighborhood club, or even volunteering.

5. Consider Changing Schools

Another way to manage depressive symptoms related to work is to change the environment. For teachers with depression, this could be exploring the possibility of changing schools. Sometimes, the workplace can be so toxic that the best option is to move away from it after careful planning.

Changing the type of school can have a profoundly healing impact on a teacher’s mental and emotional well-being. Maybe considering a Montessori school, a public school, a charter school, a private school, or another school type can be a creative solution. When considering changing schools, do your research ahead of time. Maybe you can speak to a teacher who already works there or explore the various social media platforms that the school is on. As with all of these suggested coping approaches, take time to meet with yourself and identify what you need and want in your life as you lean into greater health and well-being.

6. Talk to Your Principal

Teacher depression is not to be taken lightly. Sometimes, getting a grip on your depression means that you will need to speak to your principal. Approaching leadership about such a vulnerable experience can be challenging. It could be that as you pay attention to your needs and preferences, you become more aware of your boundaries. What can you ask for that could help make a difference in your workday?

Before having a conversation with your principal, be clear with yourself about the purpose of the conversation. What is your desired outcome? What do you need to do prior to the conversation so that you feel calm and confident? What positive, assertive communication skills can you use for this communication? What can you do during the conversation to stay grounded and focused? How can you care for your well-being after the conversation?

 7. Consider Teaching a Different Subject

A big contributor to your depression could be that you are teaching the wrong subject. Consider teaching a different subject. Maybe you have been teaching AP Chemistry for the past five years and really need a break from it. This could be teaching Chemistry rather than AP Chemistry, or teaching elementary school rather than high school. Maybe you can approach your principal about teaching an elective. Before you make any major decisions like leaving the job, brainstorm as many options as possible. More than likely, this field still needs you, and maybe teaching a different subject is just the refresher that you need.

How Can You Help a Teacher With Depression?

You may not be a licensed professional who has had years of training and experience in helping someone who might be depressed, but you can still help a teacher who you think might be depressed. Start by asking if there are any immediate ways for you to help, share any relevant resources with them, and help them focus on positives. You can also help take their mind off of what might be overwhelming them and focus on relaxing when they’re not at work.

Here are some ways to help a teacher who is depressed:

• Be a safe and non-judgmental space: This can be by simply asking, “How are you?” and looking into the teacher’s eye while waiting to listen generously. Sometimes, as humans, we just want to be seen and understood.
• Be an accountability partner: If the teacher is open to it, you can help hold the teacher accountable to staying engaged with others, and participating in fun activities such as dressing up for the school’s Halloween parade. If the teacher is reluctant, then volunteer to be each other’s accountability partner for goals that will boost mood and help to relieve stress
• Be vulnerable: Maybe you can share some of your stressors and how you manage it. Sometimes, just hearing that someone else is having a similar experience, or had a similar experience in the past, can be normalizing and reassuring.
• Initiate a fun activity: This can be coordinating a “Ladies Night” or getting a manicure together. This can help to reignite a connection to feelings of fun and light-heartedness
• Encourage shifting attention to what is still going well: Cultivating gratitude can help to take the edge off of some of the depressive feelings.
• Suggest movement: This can be inviting the teacher to go for a walk after lunch, or a Zumba class next Wednesday evening, or even a five-minute yoga session using a YouTube video or to just shake off the stress on their body like a duck that is walking out of a pond.
• Suggest professional support: This can be done in a compassionate and sensitive way, while staying flexible to any response.
• Go to the Leadership Board and ask for mental health resources for teachers: There are many resources for teachers helping depressed students, but not enough for teachers who are depressed as a direct result of their jobs.

When to Seek Professional Help for Teacher Depression

Teacher depression is a common mental health disorder that affects numerous people from all walks of life. Even though feelings of stress and overwhelm can be a part of daily life, if these emotions linger, it could be a sign of something more. When depressive thoughts, feelings, and behaviors are beginning to affect other areas of your life, such as work, school, and relationships, this is a sign to seek professional support. If you are having thoughts of hurting yourself or hurting others, seek help immediately.

You can call or text 988 or chat 988lifeline.org. An online therapist directory or online therapy for depression platform is a good choice for finding a therapist who specializes in depression. If mental health episodes or moods are affecting your quality of life, it could be time to meet with a psychiatrist. A psychiatrist can help to provide a formal diagnosis, create a treatment plan and evaluate if medication management would be helpful. Online psychiatrist options are a good choice for finding depression medication management.