Being a mom is one of the greatest life experiences, but it’s also incredibly demanding. Moms really are the modern-day superheroes. They wear all the hats(or should we say capes) from managing a household, to making sure the kids are fed, helping with homework, being a chauffeur, and more. On top of it all, some women have careers as well. It is no walk in the park, and self-care may seem low on the totem pole, but it is one of the best things you can do for yourself AND your family. When we are recharged, not only feel better, but we can show up for others and be more present. That benefits everyone! You may be thinking, “it’s a great thought, but completely unrealistic!” We get it, so we came up with some managable practices that support moms in prioritizing their mental health.
- First of All, Start Small
Self-Care is often put on the back burner, mostly because it feels like 1 more task on the lengthy list of to-do’s. It doesn’t have to be an hour massage every week. (Although, that would be nice!) It also doesn’t need to cost a lot of time or money. That defeats the purpose if you are already feeling overwhelmed.
Start with taking 5 minutes a day to do some of the following:
Relaxation Breathing: You may be thinking- “breathing, ok, brilliant!” in full sarcasm. Let’s be real, most people are frustrated when we talk about breathing because no one talks about how to breath. We must breathe with intention. Think about when you are scared or startled- what do you do? You gasp for air- breathing in. Then when you realize you are safe, you sigh in relief-breathing out. This is the body’s natural way of upping the stress to survive and relieving stress once we know we are safe. Replicating the “release” breath will help us sooth our bodies into relaxation. The key-we must always breath out longer than we breath in. This creates a calm in our bodies.
Here is how to apply:
Breath in for 4-5 seconds, hold your breath for 4 seconds, then breath out for 7-8 seconds. Do this for 2 minutes. Notice how your body changes.
Journaling: Take a few minutes to journal each day. You can write about your favorite memories, start a gratitude journal, or process emotions. This allows us to slow down our busy minds and process whatever we are needing to that day.
Listen to a favorite podcast, book on tape, or relaxing music: You can do this while driving to work or to pick up the kids, or just laying still for 5 minutes while you listen to a favorite uplifting tune.
- Accept that You are Human and No Parent is Perfect
Striving for perfection is a recipe for burnout. It is unrealistic. Yeah, those “perfect have it all together” families you see on Instagram- that’s a façade! Because NO ONE has it all together. Perfectionism is an impossible goal that will leave you constantly feeling like a failure. Remember you are doing the best you can and that is enough. By accepting your imperfections, you are in fact, being a better parent! Research shows that children thrive with parents who are warm, consistent, and responsive—not perfect!
- It’s Not Only Okay to set Aside Time for Youself, It’s Important!
So many moms tell me, they feel guilty taking time for themselves. I get it, you want to do everything you can to love your kids well, but if we are burnt out and running on empty, we have a shorter fuse, we are less patient, and have a lower capacity for our families. It’s better to spend 15-20 minutes of intentional time where you are fully present with your children than hours of time being a body in the room. Sure, go get a massage, or a pedicure, but self-care doesn’t have to be expensive, it can be meeting a friend for coffee, going on a walk, taking a long shower or bubble bath, an in-home date night after you get the kids to bed. Do something to take care of you!
- Be Intentional About Your Social Life
The season of motherhood can become lonely very quickly, but it doesn’t have to be that way. Try to schedule walks with friends, reach out to an old friend for coffee. Community is important. We are wired for connection, and if we are alone, we aren’t getting our emotional needs met. If you are in a new city with no friends, try joining a book club, or a mom’s support group. Pick up an old or new hobby. It’s harder to find connections as we get older, but it is possible and worth the effort!
- Stay Intune and Learn the Cues of Burnt Out
Moms are known for pushing through stress, and while it might be the norm, it doesn’t mean it’s healthy. Being chronically stressed can negatively impact both your physical and mental health.
To prevent this, learn to pay attention to how your body feels when you are overwhelmed. When we are self-aware, we can be proactive about self-care. This helps to prevent the burnout. Some signs might be more physical like, muscle tension, headaches, upset stomach, difficulty sleeping, or feeling exhausted all the time. You may find yourself more irritable or frustrated. If you are feeling any of these things, it’s time to check in and find a way to care for yourself.
- Boundaries, Boundaries, Boundaries!
Learn to say no, it will be a game changer, I promise. As someone who grew up in the south, I get it, we feel “it’s polite” to say yes and we don’t want to be rude or hurt anyone’s feelings. The reality is, the parenting years are short, and the burnout is high. A wise friend once said, “When we say yes to something, we are saying no to something else, and when we say no to something, we are saying yes to something else.” Saying no to volunteering for the millions time, means yes to more time to recharge, more time with family, more time to connect with loved ones. We only have so much time in a day, set boundaries so you can prioritize that precious time of yours.
- Show Yourself Kindness
Finally, remember to be kind to yourself. When someone is being hard on themselves, I love the question. “What would you say to a friend in your situation?” And wow, is it a different response! We are SO much kinder, SO much more gracious with our friends than ourselves. We would NEVER say the harsh things we say to ourselves to a friend, yet our inner voice is the one we hear the most. How powerful might it be if we spoke as kindly to ourselves as we did our best friends. We would probably feel less overwhelmed, happier, and more confident!
- Seek Professional Help When Needed
Prioritizing your mental health as a mom is not selfish; it’s crucial for being the best parent you can be. Implementing these small acts of self-care can make a huge impact on your wellbeing, which ultimately makes an even larger impact on your families wellbeing. Therapy is a great way to gain insight, reduce stress, learn healthy boundaries, and become a happier, healthier, you! Don’t hesitate to reach out today, for a free phone consultation, to see if therapy may be beneficial for your needs.