As early years practitioners, we play a pivotal role in shaping our future generation’s well-being and mental health. In the bustling world of childcare and education, it’s easy to prioritise the needs of the children in our care while neglecting our own mental well-being. However, just like the little ones we nurture, we too need care, support, and understanding. Mental Health Awareness Week, running from 13th to 19th May, provides a timely opportunity to reflect on our own mental health needs and advocate for the well-being of both ourselves and the children in our care.
Understanding Mental Health
Mental health is not simply the absence of mental illness; it encompasses a spectrum of emotional, psychological, and social well-being. Just as physical health fluctuates, so does mental health. Early years practitioners often face unique stressors, from managing challenging behaviours to balancing administrative tasks. Recognising the signs of stress, burnout, and other mental health concerns is crucial for maintaining a healthy work-life balance.
Anxiety and other mental health disorders
There are several types of mental health disorders where anxiety plays a large role including:
- Generalised anxiety disorder (GAD)
- Social anxiety disorder
- Post-traumatic stress disorder (PTSD)
- Obsessive-compulsive disorder (OCD)
- Phobias
- Panic disorder
Effects of anxiety on the body
- Increased rate of breathing
- Shallower breathing
- Churning feeling in the stomach
- Faster or irregular heart
- Feeling restless or unable to sit still
- Feeling light-headed or dizzy
- Pins and needles
- Headaches, backache or other aches and pains
- Sweating or hot flushes
- Increase in blood pressure
- A sense or feeling of doom
- Panic attacks
Anxiety can affect the cardiovascular system, the digestive system, the nervous, immune, endocrine and respiratory systems – virtually all systems in the body are affected by anxiety as the body sets into its traditional fight, flight or freeze response.
Strategies For Self-Help In Managing Anxiety
When it comes to tackling anxiety, self-help strategies can be powerful tools for regaining control and promoting well-being. Here are some effective methods to address anxiety and cultivate a sense of calm:
Identify Triggers: Begin by recognising the situations or thoughts that trigger your anxiety. Whether it’s financial worries, social situations, or work-related stressors, pinpointing these triggers is the first step towards managing them effectively.
Breathing and Mindfulness: Practicing focused breathing exercises can help alleviate the physical symptoms of anxiety. Explore various techniques such as square breathing, the 4-7-8 method, or yogic breathing to find what works best for you. Additionally, incorporate mindfulness practices into your daily routine, such as the 5-4-3-2-1 technique, to anchor yourself in the present moment.
Engage in Physical Exercise: Regular physical activity has been proven to have a positive impact on mental health. Find an exercise that aligns with your interests and lifestyle, whether it’s dancing, walking, swimming, or gardening. Engaging in activities that bring you joy can significantly boost your mood and reduce anxiety.
Seek Support: Remember the adage, “A problem shared is a problem halved.” Don’t hesitate to reach out to trusted friends, family members, or professional counsellors to talk about your feelings. Additionally, consider seeking support from charitable organisations that specialise in providing talking therapies.
Connect with Nature: Spending time in nature can have a profound effect on mental well-being. Take breaks from the hustle and bustle of daily life to immerse yourself in natural surroundings. Whether it’s a leisurely stroll in the park, a day trip to the beach, or tending to indoor houseplants, connecting with nature can help alleviate feelings of anxiety.
Challenge Negative Thoughts: Negative thoughts often exacerbate feelings of anxiety. Combat these thoughts by writing them down and challenging their validity. Reframe negative statements using more balanced perspectives and remind yourself of the positive aspects of your life and relationships.
Remember, if feelings of anxiety begin to impact your daily life, don’t hesitate to seek medical advice from your GP. Together, we can develop strategies to manage anxiety and promote overall well-being.
Promoting Mental Health In Your Setting
Just as we prioritise our own mental health, it’s essential to create environments that support the well-being of the children in our care. Here are some strategies for promoting positive mental health in your setting:
Emotionally Responsive Care: Recognise and validate children’s emotions, helping them develop healthy coping skills and emotional regulation techniques.
Creating Safe Spaces: Foster an environment where children feel physically and emotionally safe to express themselves without fear of judgment or reprisal.
Encouraging Play: Play is a natural outlet for self-expression, creativity, and emotional release. Provide ample opportunities for unstructured play, both indoors and outdoors.
Teaching Mindfulness: Introduce age-appropriate mindfulness activities such as breathing exercises, guided imagery, and mindful movement to help children develop self-awareness and emotional resilience.
It’s worth remembering that as early years practitioners, we have the privilege and responsibility of shaping the foundation of children’s mental health and well-being. By prioritising our own mental health during Mental Health Awareness Week and beyond, we can better support the children in our care and create nurturing environments where every child can thrive.
