How Teachers Can Stay Healthy During Cold and Flu Season (Without Burning Out)
- Erin Sponaugle
- 4 days ago
- 5 min read
Achoo! Cold and flu season doesn’t like to knock on the classroom door politely. Instead of knocking and asking for the password, it kicks it in, wipes its nose on your anchor charts, and camps out until spring. Ew. Yuck. Gross.
If you’re a teacher, you already know this: classrooms are basically germ incubators with whiteboards. And while we talk a lot about curriculum, data, and test scores, we rarely talk about something far more foundational: teacher health.
Because without your health, everything else collapses.
After over 20 years in education, I’ve learned this the hard way. And if you’re trying to survive cold and flu season without sacrificing your sanity, your immune system, or your boundaries, this one’s for you.
Want to listen to this message instead of read? You can hear the audio version in my podcast or click the Mp3 below.
Why Teacher Health Is a Big Deal (Even If No One Trained You on It)
Teachers are often expected to power through illness like it’s a badge of honor.
Fever? Teach anyway. Laryngitis? Whisper through it. Exhausted? Drink more coffee and keep going.
Early in my career, I caught everything. Respiratory infections. Stomach bugs. You name it. I powered through because that’s what teachers do…until I realized I was actually making things worse—for myself and my students.
Teacher wellness isn’t a luxury or a matter of luck if you have a strong immune system. It’s a professional necessity and the precursor to the quality of life you will have 10 months of the year.
When teachers are sick:
Instruction quality drops
Students miss meaningful learning
Burnout skyrockets
Staying healthy helps everyone in the school ecosystem.
Classrooms Are Germ Central—Here’s How to Reduce the Damage so You Can Stay Healthy as a Teacher
Let’s be honest: students bring the germs. That’s not me throwing shade at the kids. It doesn't take a scientist to see, within minutes of entering a classroom, how germs just multiply on repeat. Here's what you can do:
1. Teach Hygiene Like It Actually Matters (Because It Does)
You may be the only person teaching some students how to:
Cough or sneeze into their elbow
Blow their nose properly
Wash their hands thoroughly
Dispose of tissues correctly
This is teaching. Life teaching. And it matters just as much as reading or math.
2. Clean What Kids Touch (and Let Them Help)
High-touch surfaces are germ hotspots:
Desks
Tables
Supplies
Door handles
Getting students involved in cleaning (yes, really) builds responsibility and reduces illness. Pro tip: turn it into a game. Kids love a “who can get their wipe the dirtiest” challenge.
3. Rethink Soft, Cute Classroom Decor
Rugs, pillows, and stuffed animals look adorable on Instagram—but they’re nearly impossible to disinfect.
If it can’t be wiped down, it might be worth reconsidering during cold and flu season. Your immune system will thank you.
Boundaries That Protect Teacher Health (and Prevent Burnout)
Stop Taking Work Home—Especially During Cold & Flu Season
Graded papers are pretty much a germ delivery service straight to your couch.
Every worksheet touched by 25 students doesn’t need to live on your kitchen table. Fewer germs at home = better recovery and better rest.
Ventilation Matters More Than You Think
If you can:
Open windows
Increase air circulation
Advocate for an air purifier
Do it. Fresh air reduces airborne germs, especially in high-traffic classrooms.
Teacher Self-Care That Actually Helps Your Immune System
Let’s skip the bubble baths and get practical. There are things we can do, even if it's not a habit for us (yet), to protect ourselves from the germs around us in the classroom.
Prioritize Sleep (Yes, Really)
Sleep is when your body repairs itself. During cold and flu season, it’s non-negotiable—not optional “if there’s time.”
Watch the Sugar + Caffeine Combo
Sugar causes inflammation. Add caffeine with flavored creamers, and suddenly your “energy boost” is working against your immune system.
No shame here, because I love my hot chocolate with marshmallows just as much as the next perpetually cold teacher. Just giving awareness and maybe a gentle reminder to myself to make good choices (ahem).
Take Quiet Breaks (Even Brief Ones)
Sometimes rest looks like:
Eating lunch quietly
Sitting in your car
Staying in your room instead of the staff lounge
Less stimulation is more regulation. When you're more regulated, your body is less beaten down and can protect you against the elements.
When Staying Healthy Means Taking a Sick Day
This is the hard one. I mean, a few weeks ago I drove myself to school with a pounding headache, only to have to turn around in defeat when I felt like I was about to throw up (sorry if that's TMI).
Teachers don’t just “take off.” We plan, prep, stress, and feel guilty. But pushing through illness delays healing and increases burnout.
Having:
Emergency sub plans
Independent student activities
Low-prep backups
…isn’t a weakness or proof positive you aren't cut out for teaching. As I like to say, you are a human being, not a human doing.
It's Been Said Before... But Put Your Oxygen Mask On First
If teachers don’t stay healthy, schools don’t function. Period.
Sometimes self-care looks like:
Asking for help
Saying no
Taking a sick or mental health day
Protecting your energy
And yes—learning to say “Please help me.” Because sometimes, we need someone else to grab that oxygen mask for us. Or, we need someone to help us get it on, because we should have grabbed it eleventy hours ago.
I shouldn't have even driven to school the day I had a headache. I had nothing ready for a substitute, and my colleagues had to jump in and help. It happens. I'm human, you're human. But we can't let getting sick get in the way of honoring our own humanity.
A Note If You’re Feeling Sick - of Being Burned Out
Many of these ideas—boundaries, sustainability, health-first decisions—are ones I go deeper into in my book:
If you’re trying to stay well and stay in teaching without losing yourself in the process, this book was written for you.
Teachaholic: The 7-Day Mindset Shift to Conquer Burnout, Build Life-Changing Boundaries, and Reignite Your Love for Teaching is officially a best seller and a top release - get your copy now! While you're waiting for your copy, download your free Teachaholic Action Guide to get started on your journey below!