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Engaging in self care can be so hard when you’re a busy mom. We get so busy taking care of our kids, that we often forget to take care of ourselves. But if we don’t, stress builds up and our families suffer!
Self care for busy moms means remembering to feed ourselves, getting enough sleep and loving ourselves despite our mistakes and flaws.
How many times have you heard a new mom say they forgot to eat lunch?
I struggle with this myself, but one thing that has helped me is to make a list of activities that are instant mood lifters. That way when I do have time to myself I don’t end up wasting it trying to figure out what to do. Or I don’t waste it by doing chores around the house instead of taking time to relax.
When I was a child therapist, I often used I used the metaphor of the oxygen mask with parents. When you fly on an airplane they tell you during the safety announcement that if you’re traveling with small children you should put on your own oxygen mask and then help your children put theirs on. That’s because if you don’t, you will pass out and won’t be able to help your kids.
Here are 8 SELF-CARE TIPS for busy moms:
I love to run and always feel better after I do. Running increases the endorphins that boost seratonin in your brain. Serotonin is known as the “don’t worry be happy” neurotransmitter.
Sometimes exercise can even be more effective than medication at increasing seratonin levels. If I don’t feel like running, I still put my running shoes on and go for a walk.
2. Write In A Journal
Writing can be very therapeutic for me, when I actually slow down enough to do it. This is a big part of why I enjoy blogging.
When I journal, I try to just write whatever comes to my mind and not worry about if it even makes sense. My journaling is for me and not for anyone else to read. This can be a really powerful self care tool for moms who feel isolated much of the time.
3. Deep Breathing
Our brains need oxygen to function properly. Most of us don’t get enough oxygen to keep stress at bay by the breath that we take day to day.
There are some great relaxation apps out there, but my current favorite is the Breathe app on my Apple Watch. It guides me through a deep breathing exercise for one minute, and vibrates when I should exhale. The best part is that my watch reminds me to do the exercise every day so I don’t forget.
Yoga has so many health benefits, but the biggest one for me is how it forces me to unplug from technology and focus on my breathing.
I really enjoy taking a yoga class at my gym that’s an hour long since sometimes it takes me a while to clear my head. The instructor has a very soothing voice. She uses guided meditation along with relaxing music to help you center and ground yourself.
5. Get Some Vitamin D
Our bodies need vitamin D to produce that “happy” chemical serotonin that I mentioned before. Low levels of vitamin D have been linked to Seasonal Affective Disorder, a mood disorder featuring depressive symptoms that occurs during the dark times of the year where there is little sunshine.
We can get vitamin D naturally though sunlight, but for most people that’s not enough. I take vitamin D at least October- March, but recently have been taking it year round and it’s really helped me.
Talk to your doctor if you’re concerned about your vitamin level and they can run bloodwork to see if it’s low.
6. Read A Book
There’s nothing like a great book to take you away to another place for a while. I check out books digitally for free from my local library using an app called Libby.
The Happiness Project by Gretchen Rubin is a great book that helps you see how small changes can make a big difference on your outlook of life and lead to a better version of you.
7. Try Aromatherapy
I love to take a warm bath with lavender oil or yummy smelling candles burning. Cedarwood is another essential oil that helps me relax. I put it on my forearms and take some deep breaths until I start to feel calm.
8. Seek Professional Help
As a former therapist, I am a big proponent of seeking therapy when you need it. Unfortunately there is a stigma surrounding mental health and too many people suffer in silence.
A mental health therapist can be a good resource for helping you talk through challenging seasons in your life. They can also keep you accountable to make sure you are engaging in self care. Psychology Today is a great resource for finding counselors in your area.
I’ve written several posts about how I’ve dealt with my own depression and anxiety. Here are a few that you might find helpful if you’re struggling:
Living With Anxiety and Depression In Times of Extreme Uncertainty
These are some of my top choices for self care that help me make sure I’m getting enough oxygen. I’m always working on growing this list. I’d love for you to share your favorite self-care tips for busy moms in the comments!
Momma, Stop Putting Too Much Pressure On Yourself