Let’s start with a little self-care

With the year almost behind us and many New Year plans starting to be conceived, it’s a great time to check-in on the wellbeing of your team members and implement some self-care initiatives. 

Working in early childhood education and care brings many rewards and responsibilities but there are also challenges and difficulties to overcome. The highly physical and psychologically demanding nature of working with children means it’s easy to become tired, stressed and overwhelmed. This can quickly lead to reduced performance, increased absenteeism and high staff turnover as well as low morale and motivation. 

While self-care may be bandied about in the media and promoted by celebrities, what seems like all too often, the term is more than a buzzword and should not be considered an indulgence. Self-care is an important professional priority and embedding self-care in the daily routine at your service will go a long way in supporting team members to manage stress and boost overall wellbeing.

Signs of stress

There are many ways people display stress. Some of the most common signs, particularly in staff are irritability, tension or even fatigue. Staff might show a change in their emotional responses or behaviours, lose their appetite or even have difficulty concentrating at work.

Serious red flags may be that staff show an increase in headaches or they might be taking more time off than usual, mostly unexplained. This is a great time to check in and see if they're getting enough rest and offer support, an ear listen, a shoulder to cry on or maybe even some leave additional to help them through. Just ensure they know you're there to support them to feel better about their working environment. If there's something going on in the workplace, ensure them you're there to help them remedy the situation, however that looks.

What is self-care?

Self-care does NOT have to look like it does in the media. It's not about running a hot bath, breaking out the bubbles and popping some cucumber over your eyes! Self care is an active and conscious choice to engage in activities that support better mental, emotional, and physical health. It’s important to take the time to assess how you’re caring for yourself, because this will make it easier to manage stress levels, increase resilience and improve mental health.

Activities that support and promote self-care do not have to be expensive or complicated. Taking small, sustainable steps is likely to lead to more success in the long run, rather than introducing a radical new regime, which is difficult to maintain. 

So…where do you start? 

Get back to basics.

Start small - this is about YOU. What do you do that allows your mind to rest? It could be mindlessly pulling up weeds for 20 minutes. It might be going for a walk around the block. It could be taking a hot shower or singing a song on the top of your lungs just for a moment - whatever takes you away for a moment, start there. 

Plan it out.

Self-care should be something you actively plan, not something that just happens. It's a choice and you must treat it as such. Add an activity to your calendar - yes, if that means you must announce that you're planning on belting out your karaoke best to your staff in order to increase your commitment then so be it! Self-care is essential in the workplace especially in the demanding field of early childhood education.

Remain on top of it!

Be aware of what you do and why. Make sure you either mentally or physically take notes on how it feels - this goes a long way on your down days when you're trying to stay motivated to lift yourself up again. 

Simple approaches to self-care

Be active

Exercise is a key component of self-care. It increases cardiovascular activity and more importantly, it releases endorphins in the brain. These chemicals play a major part in reducing stress hormones, such as cortisol, and managing depression. Research has shown that even minimal exercise is better than none. Sneak in any opportunities in the classroom with the children to stretch, dance and stand rather than sit. 

Sleep well

Science consistently shows that lack of sleep leads to poor health outcomes. Learning to get a good night’s sleep is a fundamental aspect of good self-care. Practice a relaxing bedtime ritual, avoid electronic devices an hour before bed and stick to a sleep schedule with the same bedtime and wake up time – even on weekends. Try a breathing practice or meditation when you settle into bed.

Plan ahead

Do you take time to eat meals at work and have healthy snacks? While it's not wrong to indulge every once in a while, making healthy choices is an important part of self-care. Plan ahead and integrate your favourite healthy foods into your daily routine to ensure you have adequate nutrition throughout your day. 

Breathe to begin

Start off your day by taking a few minutes for yourself. Take the time to relax, breath, or to just sit still. Where possible throughout the day integrate mini breaks to help you regroup and recharge. Try stretching, taking a brief walk or try a short breathing exercise such as closing your eyes and taking 10 deep breaths.

Stress-free spaces!

Is there anything that can be done to make your work less stressful? Is there a dedicated space for breaks that is clutter-free with comfortable seats, healthy snacks and a water dispenser? Is the physical environment designed to allow children and staff to work comfortably? This includes having adult size furniture. Look at ways to make your workplace more pleasant and improve conditions for you and your co-workers and suggest ideas in meetings.

Light-heartedness goes a long way

Look for joy in your day. Find reasons to celebrate and share them. If there’s something you are passionate about such as the arts, exercise, gardening or technology then look for opportunities to share your talents and passion in the classroom. Plan something to look forward to either at work or after work.

Relax!

Thanks to technology we can just tap into a number of free apps to assist with stress relief. Scientific studies have linked benefits to simple activities such as a walk in nature, cultivating gratitude and creating moments of silence in your day. Find out what works for you and embrace it.

Know your limits.

To meet your responsibilities and work obligations, you have to keep your mental and physical health in check. When you're starting to feel too much stress, recognise the signs that it might be time for a mental health break – and take action. Self-care isn't only about doing things yourself; often, it includes understanding your needs and asking for help when you need it. Everyone will benefit.