Taking Care of Yourself as a Childcare Provider: 8 Essential Mental Health Tips

Apr 3

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Let me tell you something I wish someone had said to me years ago:

Taking care of your mental health isn’t selfish.

It’s necessary.

I remember having one of those days—the kind where everything felt like too much.

There was an upset parent. Several call-ins. A to-do list I couldn’t even touch. The kind of day that makes you pause and ask yourself, “What am I even doing here?”

The strange thing was—none of it was new. Those challenges were part of the job. So why did it hit so hard?

Then it hit me: I had been pouring into everyone else for days without doing a single thing to care for myself. I was the last person on my own list, and it was catching up with me—mentally and physically.

That day taught me a lesson I keep coming back to: When you prioritize yourself, you’re stronger for everything else. Even on the hardest days.

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? Better food? More movement?
- 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?
- What daily tasks currently make me feel good?
- What daily tasks currently make me feel stressed and anxious?
- What daily tasks can I delegate or eliminate?
- Who lifts me up when I’m around them?
- Who drains me?
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
Boundaries are not barriers—they are support beams.
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
Let’s be real: goldfish crackers and cold coffee do not a nourished leader make.
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 daily, even if it’s a short walk or stretch.
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’ll sneak in some exercise too.

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.
Here are a few ideas to get you started:
- 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
You cannot pour from an empty cup.
Working all the time without a break will only lead to burnout. Make sure to schedule some vacation days and actually 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. Celebrate the little wins. A calm transition. A smile from a parent. One task checked off the list. You’ll find what you’re looking for—so train your brain to look for the good.
Final Thoughts:
Your work as an early childhood educator matters deeply—but so does your well-being.
You don’t have to run on fumes to prove you care.
Start small. Pick one of these tips and commit to trying it this week. You deserve to feel good in your work and in your life.
If this resonates, I’m working on something special for you:
A brand new free training called From Survival to Thriving: A Reset for Childcare Leaders—designed to help you rebuild, re-center, and lead with more clarity and calm.
Click here to get on the list and be the first to know when it is available.
You are not alone in this. And you don’t have to figure it all out by yourself.
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.