Child Care Provider and Staff Wellness

12 Tips for Managing Stress

Here are 12 strategies for managing stress so you can continue to be your best as you work with children and families.

Select a topic to learn more about each strategy.

Practice Self-Care.

Maintain optimum health by following safety standards and practices.

Practice Mindfulness.

Mindful moments involve paying attention to the present moment without judgement. They are found to be effective in reducing stress and burnout; improve focus; and increase compassion to oneself and others. Mindful acts and techniques also enhance one’s own awareness and the acceptance of the emotions, experiences, beliefs, and values of the children you serve. It strengthens one’s ability to be helpful to others. Examples are:

- - Count your breaths - inhale for four counts and exhale for four counts.
  - Use mindful techniques like STOP and SOFT when you feel low or negative.
    - - S: Stop
        
        T: Take a deep breath
        
        O: Observe
        
        P: Proceed positively
        
        S: Soften your face muscles
        
        O: Open your chest
        
        F: Float your shoulders down
        
        T: Take a deep breath

- - Focus on your breath or body - feel your feet on the ground, pay attention to your breathing.

Practice Gratitude.

Write 3 to 5 things you are grateful for. Try this technique when you wake up or before you go to sleep. You can feel grateful for anything from a hot cup of coffee to good health. Practicing gratitude regularly can increase happiness and decrease feeling depressed.

Focus Fully.

Use all your senses during at least one daily routine. The activity can be brushing your teeth, eating, driving to work, etc. Notice the way your body feels, colors, sounds, smells while you are involved in the activity.

Listen.

Music, inspirational podcasts, audiobooks, and guided relaxation instructions may help reduce your stress. Listening to music can directly and positively affect your brain's stress response. Research shows that music can lower anxiety, boost moods, and reduce fatigues (Johns Hopkins Medicine, n.d.).

Practice Self-Compassion.

Give yourself the same kindness, patience, and acceptance you give to everyone else you care about deeply. Self-compassion can reduce stress, burnout, and increase the compassion your have for others.

Practice Sleep Hygiene.

- Set up a sleep routine of going to bed and waking at the same time of day and night, even on weekends.
- Avoid caffeine at least 8 hours before bedtime.
- Keep your bedroom cool, dark, and free of distractions.

Eat Healthy.

Proper nutrition keeps you healthy, strong, and ready to take on the day's challenges.

Move.

Gently stretch, take a walk, or enjoy any activity that gives you a mental break.

Connect with Others.

- Socialize at work.
- Connect with your support network outside of work.
- Stay connected to different people who support your wellness.

Be a Role Model.

- Model best practices of self-care for others.
- Support and encourage others to take care of themselves.

Remember - You Matter!

You are important and your work matters. Celebrate the difference you make in the lives of many children and families.