4 Practical Self-Care Steps for Social Justice Educators and Parents (Plus 4 for Kids!)

Being a social justice activist is often emotionally taxing work. Whether you’re advocating for equity in schools, fighting climate change, or standing up for reproductive justice, there’s no shortage of causes that need your energy and commitment especially as prepare for the upcoming administration. 

If you’re reading this, you’re probably already doing the important work of making the world a better place—and that’s amazing. But here’s the thing: even superheroes need rest.

And if you work with kids, especially young kids, you know they’re watching your every move. Whether you realize it or not, you’re modeling how to take care of yourself while taking care of the world. 

So, let’s dive into why self-care is a non-negotiable for both you and the young activists in your life, along with some techniques you can start using today.

Why Self-Care Matters

Social justice work is deeply fulfilling, but it can also be draining. Activists often face emotional exhaustion, burnout, and sometimes even compassion fatigue. This is especially true if you’re working with kids who are just beginning to understand the complexities of the world’s injustices. 

If you’re running on empty, it’s hard to be there for them, for yourself, or for the causes you’re passionate about.

Self-care isn’t selfish—it’s survival. It’s the practice of refueling so you can continue to give without completely depleting yourself. And when you practice self-care, you’re teaching kids that it’s okay to pause, take a break, and come back stronger.

Self-Care Techniques for Adults

1. The Micro-Break

Activists often feel like they need to go, go, go. But tiny pauses throughout the day can make a big difference. Got five minutes? Close your eyes, take a few deep breaths, and let yourself mentally step away from the chaos.

2. Boundaries Are Your Best Friend

It’s easy to say yes to every volunteer request, but remember that your time and energy are precious resources. Practice saying “no” in a way that feels comfortable. It could be as simple as “I’d love to, but I don’t have the bandwidth right now.” And guess what? That’s perfectly fine.

3. Movement as Medicine

Whether it’s yoga, dancing in your kitchen, or just taking a quick walk around the block, getting your body moving can help relieve stress. It doesn’t have to be a full-blown workout, just something to shake off the tension and get the blood flowing.

4. Celebrate the Wins

Social justice can feel like an uphill battle, but it’s important to celebrate the small victories. Did you organize a successful meeting? Teach a child something new about fairness? Recognize it and savor that moment before you move on to the next big thing.

Self-Care Techniques for Kids

1. Breathing Buddies

Have kids lie down with a small stuffed animal on their bellies. Ask them to breathe in deeply, making the stuffed animal rise, and then breathe out slowly, watching it fall. It’s a simple and fun way to introduce mindfulness and deep breathing.

2. Worry Boxes

Give kids a special box or jar where they can write down their worries and “put them away” for later. This teaches them to acknowledge their feelings without letting them take over their entire day.

3. Gratitude Time

Each day, encourage kids to think of one thing they are grateful for. It can be something as small as a sunny day or as big as a new friend. This practice helps shift their focus away from stress and toward positivity.

4. Quiet Time Isn’t a Punishment

Let kids know that it’s okay to take breaks when they’re feeling overwhelmed. Maybe they need a few minutes to read, draw, or just sit quietly. Teaching them early on that self-care is a healthy response to stress will serve them well as they grow.

Making Space for Care