Yesterday afternoon, I facilitated a session for our lead mentor educators and their mentees about mental health awareness; however, instead of calling it that, I started with a question: “How is your emotional hygiene?” That raised some eyebrows!

We’ve all heard it before: “Educator mental health matters.” The message has been repeated so often that it’s become background noise in our profession. Yet educators continue to report higher levels of job-related stress than the general workforce, with 23% of teachers considering leaving the profession in the 2022–2023 school year, citing stress and workload as significant factors, according to RAND Research.

It’s time to reframe this conversation. Instead of talking about mental health as an abstract concept, let’s talk about emotional hygiene.

Over 100 years ago, people started practicing personal hygiene, and life expectancy rose by 50%. We brush our teeth, wash our hands, and shower daily, not because we’re in crisis, but because we understand these practices prevent problems and maintain our physical health.

What if we approached our mental health the same way? According to the World Health Organization, mental health is a state of well-being in which an individual realizes their own abilities, copes with the everyday stresses of life, works productively, and contributes to their community.

Just as we don’t wait until our teeth are rotting to start brushing, we shouldn’t wait until we’re burned out to practice emotional hygiene. To be clear: these practices are about prevention and maintenance, not treatment of severe mental health conditions that require professional support.

Yes, we need systemic changes: better pay, funding, reasonable workloads, support, equity, and access. But we can’t wait for those changes to take care of ourselves. While we continue advocating for structural improvements, we can implement strategies that help us thrive within current realities.

There are some practices we can do that are entirely within our control, and each creates measurable changes in brain chemistry and function. The science is solid, but what matters most is consistent practice. Here are practical strategies you can implement immediately, and remember to choose what works for your context. Think of these not as additions to your already full plate, but as replacements for less effective coping strategies:

1. Practice Gratitude

Research shows gratitude practices rewire our brains to notice positive experiences more readily. You can start with three specific things you’re grateful for each day, and be concrete rather than general.

2. Engage in Physical Activity

Exercise releases endorphins and reduces cortisol levels, literally changing your brain chemistry. You don’t need a gym membership: take the stairs, park farther away, or do jumping jacks or lunges during your prep period or break. Even 10-20 minutes makes a measurable difference. Yesterday, one mentor shared that she started walking right after school, while others mentioned daily walks with their dogs. Other mentions include cycling, rock climbing, yoga, and Orange Theory. The responses were as diverse as the group! The key is that each person found what works for them.

3. Journal Regularly

Writing helps process emotions and reduces rumination. Try a simple format:
*What went well today?
*What was challenging?
*What will I do differently tomorrow?
The act of putting thoughts on paper helps your brain organize and release them. I notice a difference in how I feel after I write versus typing.

4. Create Something

Creative activities activate different neural pathways and provide a sense of accomplishment outside work pressures. Whether it’s cooking, drawing, music, or crafting, creation gives your mind a restorative break from problem-solving mode. During our session, participants mentioned everything from shooting pool for 20-30 minutes a day, woodworking, pottery, and knitting, to one who recently published a book! It was exciting to hear so many creative outlets!

5. Prioritize Sleep

Sleep deprivation impairs emotional regulation and decision-making, both of which educators need most. Aim for 7-9 hours and create a consistent bedtime routine. Your students and colleagues deserve a well-rested educator, but more importantly, you deserve quality rest.

6. Do Good for Others

Acts of kindness release oxytocin and create positive social connections. It doesn’t mean taking on more work; it could be as simple as bringing a colleague coffee or sending an encouraging text to a friend.

7. Maintain Healthy Boundaries

Boundaries aren’t selfish; they’re necessary for sustainability. Practice saying, “I need to think about that” instead of saying yes right away. Protect your time as you would your resources and supplies, because both are finite.

8. Reduce Social Media Usage

Excessive social media use correlates with increased anxiety and depression. Try designated phone-free times, especially before bed and first thing in the morning. Replace scrolling time with one of the other emotional hygiene practices, and you’ll likely find you have more time than you thought. One of the mentees mentioned how she changed her phone screen to a pink scale, which reduces her desire to click on specific apps, and that she set up a “do not disturb” block during work hours.

You might be thinking, “These seem obvious.” You’re right, but common sense isn’t always common practice. The research shows that consistency matters more than complexity, and small, regular actions create lasting change.

Remember, positive relationships with students and colleagues are cited as protective factors against burnout. You don’t have to practice emotional hygiene alone. Share these strategies with your team, try them together, and support each other’s efforts. While these strategies help all educators, we also recognize that some face additional stressors that require both individual resilience and systemic support.

Start small. Pick one or two strategies that resonate with you and commit to them for two weeks. Just as you wouldn’t skip brushing your teeth because you’re busy, don’t skip your emotional hygiene because your day is packed. Our profession will always have challenges, but we can control how we care for ourselves amid them. It’s time to make emotional hygiene as routine and non-negotiable as washing our hands.

Your mental health isn’t a luxury; it’s a professional necessity. And, as with all good hygiene practices, consistency matters more than perfection. If you’d like a copy of the slide deck, email me, and I’ll send it within 24 hours!

Be GREAT,

Dwight