Self-Care for Preschool Teachers

Self-Care Movement

The self-care movement has gained tremendous traction over the last few years. Advertisements for ways to rejuvenate and refresh us are within easy grasp. Red-light therapy,  beef tallow skin creams, and goat yoga are simply a click away. And while these resources might be easy to find, what isn’t always easy to find is the time to actually do any of it. While ample free time might be a foreign concept for preschool teachers, it’s no less important to prioritize oneself.

Here are 5 simple and quick ways to make sure self-care is incorporated into your daily (or, at least weekly, routine).

1. Fresh Air

See? Simple and quick. Seriously, spending at least 5-10 minutes each day outside can-do wonders for mental health. This is especially true if you’ve had a stressful day. Studies have shown that simply looking at pictures of nature can trigger calmness in the nervous system. Imagine then how much more beneficial spending time outside in real nature can be. This isn’t the time spent on the playground shuttling children to the bathroom and ensuring no one is throwing sand. This is a time spent really taking in the sights and sounds of nature and even better if you can feel the grass, dirt, or sand under your feet.

2. Physical Activity

You don’t have to sweat it out for an hour in the gym every day, but moving your body is a great way to reset and reinvigorate the body and mind. Physical activity helps to regulate cortisol, adrenaline and other stress induced chemical reactions in the body. In other words, moving your body can improve your mood and improve your mental clarity.

3. Listen to Music or Podcasts

Now, I don’t recommend listening to a high stress podcast about crime to calm down and re-center, but if that is what you enjoy then go for it! Spending some time decompressing with music or a podcast you enjoy is a great (screen free) way to allow your brain to engage in beneficial stimuli and can even provide a distraction from a hectic workday.

4. Practice Gratitude

The mind body connection is a powerful one. The way we speak to ourselves (and others) can directly affect our own physical state. Negative talk (e.g. I’m so bad at this; today has been a horrible day; I can’t stand my co-worker) can lead to increased levels of cortisol in the body. Excess cortisol can lead to sleeplessness, fatigue, moodiness, and even weight gain and heart related complications. Spend a few moments each day allowing yourself to release the negative experiences and to focus on positive outcomes from the day instead (e.g. the barista was so patient with my order this morning; I got my favorite parking spot at work; their little voices singing during circle time were so sweet today). It’s important to work through negative thoughts in a productive way, but holding onto them can lead to myriad mental and physical setbacks.

5. Deep Breaths

Taking a few slow and controlled breaths can help your brain signal to your body that you are well and safe. When we are stressed or anxious our breathing can become more shallow and rapid, and this may happen without our awareness. These slow changes to your physiology put the brain and body in a state of heightened stress (think, fight-flight-freeze-fawn responses). Taking some deep exhalations helps to encourage your brain to reset your stress response system and bring in calming feelings instead.

So, there you have it – a few simple ways to help bring a little bit of self-care into your regular routine. Bonus? All the suggestions listed above can be taken care of in a single walk around your block or during your lunch break.

Links to related articles/research:

https://brighterfuturesindiana.org/blog/self-care-for-educators-in-early-learning

https://www.naeyc.org/resources/blog/simple-and-lasting-mindful-emotional-management-habits-early-childhood-educators

https://www.ecehrc.ca/resource/what-is-self-care