The end of the year is quickly approaching with two months left on the calendar. It’s quite common for online teachers to feel burnt out during this time. For an entire year, you pour all your energy into lesson planning, teaching, and helping your students reach their goals. But how often do you check in with yourself to see how you’re doing?

Taking care of yourself should be top priority. Without your physical and mental health, you won’t be able to show up fully for your students, or get the most out of life. Sometimes, the simplest habits can make the biggest difference in your energy, mood, and productivity.

Here are seven small, but powerful, ways to take care of yourself as an online teacher.

1) Drink sufficient water.

Often, if you’re feeling tired, anxious, or struggling to focus, you might simply be dehydrated. Drinking enough water helps improve brain function, prevents fatigue, and even boosts your mood. Try keeping a large bottle of water by your desk and sip it throughout the day. Your brain and body will thank you.

2) Sleep 7-8 hours a night.

Sleep is one of the most underrated forms of self-care. A full night’s rest improves memory, decision-making, and emotional balance, all of which are essential for effective teaching. If you’re working with students across different time zones, try setting a consistent bedtime to ensure your body gets the rest it needs.

3) Move your body.

Sitting for hours in front of a screen can lead to stiffness, tiredness, and low motivation. Try to move your body during breaks between classes. Whether it’s stretching, going for a quick walk, or lifting dumbbells, any amount of physical activity will release endorphins, boosts your energy, and reduces stress. All of this can help you feel more alert and positive in class.

4) Get fresh air.

Online teaching can keep you locked indoors all day. Even if you have good ventilation, it’s not the same as breathing nature’s breath. A few minutes outside can do wonders for your mental and physical health. Natural light and fresh air help reset your circadian rhythm, improve focus, and lift your mood. Take a short walk around the block before or after classes or during your breaks to feel refreshed.

5) Breathe deeply.

When you’re juggling lesson plans, student questions, and tech issues, stress can build up quickly. Deep breathing is a simple but effective way to calm your nervous system. Try taking a few slow, deep breaths before or after class to reduce tension and feel more centered. You can try box breathing, which is a relaxation technique that involves four steps: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds.

6) Eat more fruits and vegetables.

A balanced diet fuels both your body and your mind. Fruits and vegetables provide essential vitamins, minerals, and antioxidants that support your immune system and help prevent burnout. Keep some healthy snacks nearby, like sliced apples, carrots, or nuts for a quick energy boost between classes. Try to eat a wide variety of fruits and vegetables throughout the week to get their combined benefits.

7) Take a day off.

Rest is not a sign of laziness, it’s productive. Giving yourself permission to step away from your work, even for a day, helps prevent burnout and reignites your creativity. Try to take at least one day off a week to do something you love, whether it’s reading, exploring nature, or catching up with friends. When you return from this day of rest, you’ll feel reenergized and ready to teach your best.

What are some of your own self-care tips? Share them in the comments below!