Taking Care of Yourself as a Childcare Provider: 8 Essential Mental Health Tips
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Taking care of your mental health is an absolute priority. As early educators, we often believe that we must be there for everyone else and give to everyone else first before taking time for ourselves. In reality, this way of thinking is what leads us to exhaustion and burnout.
What does the flight attendant tell you on the plane? "Put your oxygen mask on first before helping others." The same is true for self-care. In order to be the best that we can be for the children in our care, we must FIRST take time to care for ourselves.
So where do we begin? Here are 8 Essential Mental Health Tips for childcare providers…
First, take a look inside yourself and do a Vitality Self-Evaluation
People whose jobs are to take care of and educate others spend most of their time making sure everyone else is OK before taking care of themselves. So because of this, evaluating yourself periodically and how you're doing is doubly important.
Take a few minutes to take this Vitality Self-Evaluation and ask yourself these questions. Really take the time to think through each question and write down your answers. You can download the Vitality Self-Evaluation PDF version for free here!
What is my “emotional home”? How do I feel emotionally on a regular basis or most of the time? Do I feel happy, content, excited, stressed, anxious, angry, worried? Why?
Be aware that your “emotional home” is a habit because of the thoughts that form your beliefs. Start noticing how you feel most of the time and make a conscious choice to change your thoughts to feel the emotions you want to feel. This takes practice and is too much for this article to go into in-depth. Watch this great video to learn more about this!
How can I better take care of my body? Do I need more sleep? Do I need to make better food choices? Do I need to move my body more?
What do I want in life that I feel like I am missing out on?
What would I do, start, or create if I knew I could do anything and not fail?
What makes me happy or brings me joy? Make a list of things that you enjoy doing.
What are the regular daily tasks or activities that I currently do that make me feel good?
What are the regular daily tasks or activities that I currently do that make me stressed and anxious?
What daily tasks and activities can I delegate or eliminate?
What people do I hang around that elevate me and brighten my mood?
What people do I hang around that drain me and bring me down?
2. Set up a morning routine
Starting your day off on the right foot can make a big difference in how you feel throughout the day. Instead of waking up late and running around stressed and anxious, set aside time each morning to do something that you enjoy and that sets the tone for the rest of your day. This can be something as simple as a 5-minute meditation, writing in your journal, or listing three things you are grateful for.
This is also a great time to choose the three most important items on your to-do list to get done for the day. I know you probably have 50 things on your list, but only pick 3! Look at anything else you accomplish on your list as icing on the cake. This will help you feel like you are in control of your day instead of your day controlling you.
3. Set boundaries with your parents and staff
In order to take care of yourself, you need to set boundaries. This means learning to say “no” when people ask for your time and energy. Remember that when you say “yes” to one thing, you are saying “no” to something else.
Setting boundaries also means leaving work at work. In a childcare business, there is ALWAYS work to do. It can wait until tomorrow. For example, you may want to let your staff and parents know that your phone will be on silent mode after business hours and that you will return all texts, emails, and calls the next day.
4. Find a support system or community
A support system can be a group of friends, family members, other directors, Facebook communities, or even a therapist. Whoever makes you feel safe and comfortable, make sure to lean on them when you need it. Sometimes, simply talking through issues or about your day with a friend or someone you trust can do wonders for your mental health.
5. Examine your fuel, sleep, and movement
Eating healthy foods and exercising regularly can do wonders for your mental health. When your body feels good, your mind will follow suit! Plan your meals ahead of time and have plenty of fresh veggies, nuts, and fruits to snack on instead of sugary snacks and processed foods.
Make it a priority to get 7-8 hours of sleep each night. Consider going to bed and waking up at the same time each day to help regulate your body’s natural sleep rhythm.
Find time to move your body each day, even if it’s a short walk outside or a stretching session.
If you’re a home provider or in the classroom, add “music and movement” to your schedule. Find a kid’s YouTube dance or yoga video and dance away with your kiddos. Your kids will love it, and you will get in some great exercise.
6. Practice self-care every day
Practicing self-care can be as simple as taking a few minutes to read or taking a hot bath. Make sure to find time each day for whatever makes you feel relaxed and happy. Here are some activities others find enjoyable that you might enjoy also.
And if you don’t normally take time for yourself, don’t be surprised if you don’t know what you like at first. Just start experimenting and notice what makes you happy and feel good.
breathing exercises
taking a quick nap
listening to music
resting while closing your eyes
talking a walk outside
journaling
meditating
stretching
dancing
reading
taking a relaxing bath
singing at the top of your lungs
7. Take time off
Working all the time without a break will only lead to burnout. Make sure to schedule some vacation days and use them! If you are an owner or director of a center, take Fridays off or leave early twice per week. If you have no one to leave the center with, you need to train someone ASAP! You cannot sustain working 60 hours per week on a long-term basis. You must find time to relax and recharge so you can come back feeling refreshed and ready to take on anything.
If you’re an in-home provider, schedule vacation days! Take sick days if you need them. I know some in-home providers that take an entire month off during the summer or the entire summer. If you offer an outstanding program and have clearly outlined days off in your parent handbook, your parents will work around your schedule.
8. Celebrate the wins
No matter how small, take time to celebrate what went RIGHT during your day. Sometimes, we tend to focus on the negative things that happened or all the things we failed to do. Instead, list off the few things you DID get done and all the things that went great throughout the day, no matter how small. You will find what you are looking for!
Conclusion:
Remember, your mental health should be a priority. Your work as an early childhood educator is important, and so is your mental health. You cannot pour from an empty cup. By taking care of yourself, you’ll be able to better take care of those around you.
Don’t forget to download the Vitality Self-Evaluation to assess your health and energy levels and get clarity on the areas that need improvement.
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How To Deal With Parents Who Complain About Everything
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