Wellbeing Strategies for Overwhelmed School Principals
Written by Andrew Murray, former Principal and Director, Lumina Consulting
As a school leader, I know firsthand how heavy the load can feel as the term progresses. The start of the term may feel fresh, but it’s often the best time to reflect and prepare for the challenges ahead. This very thought inspired my research question: “Who is Caring for the Carers?”
The pressures on school leaders are immense: growing workloads, staff and student fatigue, high-stakes decisions, and endless external demands. According to the ACU Australian Principal Occupational Health, Safety, and Wellbeing Survey 2023, 56% of school leaders have seriously considered leaving their role due to these pressures. Add to that the emotional exhaustion of coordinating events and handling crises, and it’s no wonder we often long for a break that feels just out of reach.
Having worked closely with many principals and through my own experiences, I’ve learned that school leaders need strategies that go beyond vague advice. Here are some practical wellbeing strategies that have helped me and others navigate overwhelming times.
Keep the Basics in Check
Healthy habits are non-negotiable, especially when under pressure. Yet, it’s often the basics that fall by the wayside. Eating nutritious meals, staying hydrated, and staying active contribute significantly to better sleep—the cornerstone of managing the physical and emotional demands of leadership.
Quick Tips to Keep Basics in Check:
Nutrition: Aim for balanced meals with plenty of fresh fruits and vegetables.
Hydration: Carry a water bottle and set reminders to drink throughout the day.
Activity: Incorporate short walks or stretching breaks into your routine.
Maintaining these small routines can significantly influence how you feel by the end of the day. Consistent self-care practices can reduce burnout by up to 30%, according to recent studies.
Step Out of the Office and Get Moving
One of the most effective strategies I’ve learned is to leave the office as much as possible. A simple walk around the school can work wonders—not just for improving the school climate but also for your mental well-being. Connecting with students and staff fosters a positive atmosphere and lifts your spirits. Remember what works for you works for you. I have a principal friend who switches off by playing candy crush- true story.
Examples:
Walk through the playground during lunchtime to connect with students.
Join a staff member for a quick walk-and-talk meeting.
Step outside and take a breather between tasks.
Small changes to your routine can prevent burnout. As one principal shared with me, “Stepping out for even 15 minutes often changes the tone of my entire day.”
Set Boundaries and Disconnect
Here’s a tough truth: the work will never be done. Principals often feel the pressure to keep pushing through, but setting boundaries is essential. Without them, work bleeds into every aspect of life, leaving no time to recharge.
Strategies to Set Boundaries:
Work Hours: Decide when your workday ends and stick to it.
Digital Detox: Turn off email notifications after hours.
Personal Time: Block out time for hobbies or family activities.
Recently, after an intense overseas work trip, I took a moment to disconnect on the beach—and it made all the difference. Treating yourself is not a luxury; it’s a necessity.
A Little Gratitude Goes a Long Way
Expressing gratitude has an incredible ripple effect. Your staff works tirelessly, and by showing genuine appreciation—whether through a shared lunch, morning tea, or a heartfelt thank-you—you create a stronger sense of community. It doesn’t have to be elaborate; it just needs to be sincere.
Ideas for Showing Gratitude:
Host a morning tea or casual coffee break.
Write personalised thank-you notes to staff.
Celebrate milestones and small wins during staff meetings.
Don’t forget to acknowledge the support you receive outside of work. Family and friends do so much to keep us grounded, yet their efforts often go unnoticed. Taking a moment to say thank you strengthens these vital relationships.
Celebrate the Wins—Big and Small
As the term winds down, it’s important to celebrate your achievements. Whether it’s a quiet dinner with a loved one, a weekend getaway, or planning your dream holiday, mark the end of the term with something meaningful. Recognising your progress keeps you motivated and reminds you there is life beyond the next meeting or deadline.
Ways to Celebrate:
Plan a small team outing to acknowledge collective efforts.
Treat yourself to a favourite activity or indulgence.
Share success stories with colleagues or your school community.
Having something positive to look forward to—even a small treat—can make all the difference during stressful times. As one colleague put it, “Planning my post-term getaway keeps me energised through even the most challenging weeks.”
Know When to Seek Help
Perhaps the most important strategy is recognising when to seek help. The ACU report highlights that many principals experience overwhelming workloads and heightened stress, with an average stress score of 8.19 out of 10. As principals, we’re often expected to have everything under control, but the reality is that we can’t do it all alone.
Seeking Help:
Confide in a trusted colleague for support.
Access professional counselling services.
Explore leadership mentoring or peer networks.
Remember, you can’t pour from an empty cup. Taking care of your own well-being isn’t selfish—it’s essential to leading effectively and caring for others.
So…
This weekend, make yourself a priority. Step out of the office, connect with others, and express gratitude. Take time to recharge and celebrate your achievements. Most importantly, give yourself permission to disconnect. You are more than a principal—you are human.
Looking ahead to NES 2025, I’m excited to discuss leadership and well-being further. Join me in Brisbane and Melbourne—where we’ll explore practical strategies to transform schools and ensure sustainable, thriving workplaces for educators. Don’t miss this opportunity to be part of the conversation.
And remember….
Collaborate: Foster connections with colleagues and staff.
Prioritise Balance: Create boundaries that protect your time and energy.
Celebrate Achievements: Recognise wins to stay motivated.
Seek Support: Don’t hesitate to lean on others when needed.
Andrew is presenting in the Wellbeing for Future Focused Schools Conference Brisbane on 31 July - 1 August 2025 at the Brisbane Convention & Exhibition Centre, and Melbourne on 28 - 29 August at the Melbourne Convention & Exhibition Centre.