A Method for Your R.E.S.E.T.

1. Recognize & Reflect

Uncover the personal, professional, and systemic contributors to your burnout. Develop an awareness of burnout symptoms, patterns, triggers, and personal stressors. Key activities may include a burnout self-assessment, guided reflections, journaling, identification of energy drainers versus energy restorers, and defining what success looks and feels like for you inside the classroom and at home.

Core Benefits:

• Gain clarity on what’s really fueling your burnout beyond surface-level stress

• Develop an empowered mindset to begin change with awareness and intention

• Experience emotional validation and relief from “it’s not just me”

• Build a foundation for targeted action and secure your ability to target root causes of burnout, not just the symptoms

2. Emotional & Mental Resilience

Strengthen your inner resources to respond to stress and reclaim control over your mindset. Enhance your personal SEL toolkit with essential exercises you can use to experience emotional regulation, mental clarity, and stress relief. Useful exercises may include mindfulness and meditation practices, cognitive reframing to support shifting away from negative self-talk, emotional release techniques, and the creation of a personal “calm plan” for navigating stressful situations. Develop responses, not reactions.

Core Benefits:

• Build healthier emotional coping skills and inner stability needed in challenging school environments

• Uproot limiting beliefs, reduce negative self-talk, and develop self-compassion

• Become less reactive and learn to respond to student behavior and systemic stressors

• Experience greater calm, clarity, and emotional balance

• Renew your emotional capacity for teaching and connection

3. Self-Care & Physical Well-Being

Replenish depleted energy and regulate your stress response. Focus on rebuilding energy through rest, movement, and nourishment. Key focus areas may include improving sleep hygiene and rituals for deep rest as well as movement for stress release such as yoga, walking, and somatic exercises. Create a realistic “micro self-care” routine tailored to a teacher schedule and your needs. Additional explorations may include food journaling for improved nourishment, energy, and mood as well as digital detox strategies.

Core Benefits:

• Reconnect with your body’s needs and signals

• Replenish physical and mental energy through sustainable self-care practices that fit for you

• Improve sleep, nutrition, movement, and body awareness

• Reduce physical symptoms of burnout (e.g., headaches, fatigue, tension, irritability)

4. Empowered Boundaries & Energy Protection

Strengthen your personal and professional boundaries and protect your time, energy, and emotional well-being. Essential activities may include boundary setting scripts, role-playing, time blocking for energy management (not just productivity), practical exercises to practice saying no without guilt while also identifying and reducing emotional labor.

Core Benefits:

• Learn to say no without guilt and advocate for your needs

• Create a clearer separation between work and your personal life

• Reclaim control of your schedule, protect your time and energy

• Experience more peace, balance, and presence in your daily life

5. Transform & Thrive

In this final stage, the objective of Transform & Thrive is to implement long-term strategies for resilience, joy, and fulfillment. Reconnect to your purpose, possibility, and long-term vision. Critical tools of action may include developing a vision board or a future self exercise, crafting a sustainable plan for well-being, identifying core values and aligning choices. Shift your focus into gratitude and celebration for progress made.

Core Benefits:

• Gain renewed clarity and direction

• Redefine teaching on your terms

• Align with your values and purpose to your personal and professional goals

• Thrive with greater confidence in navigating future stress

• Emerge renewed and empowered to choose your next chapter intentionally