Parenting Self-Care During Challenging Times
Parenting has been one of the most demanding and unexpected part of my busy life and the most important for my life purpose. Self-care may not have been role modeled to us or an option if our family’s resources were tight growing up but the research is pretty clear- Self-Care is a requirement for parents. Taking time to recharge helps you be more patient, present, and connected with your kids, allowing both to enjoy the experience more optimally. Modeling self-care teaches your children balance. When they see you setting boundaries and prioritizing well-being, they learn to do the same.
You're probably saying "yeah, yeah, I don't have time for that..." I know I know, Your days fill with work meetings, kid appointments, family commitments, practice schedules or other obligations that take priority over you and what you need at the end of the day. I’m here to help, I encourage you to try at least one of these tips every day for the rest of the week or month if your feeling like it’s helpful!
10 Tips for Effective Self-Care for Parents
Tip 1. Schedule a break today. You put everything else in your calendar, so try adding a break for you. It can be a 10 minute meditation break, 30 minute power nap, 20 minute walk around the neighborhood.
Tip 2. Try journaling. Write down something you are grateful for each day and share with your family at dinner.
Tip 3. Text or call a friend or family member you haven't talked to in awhile and share three positive things that have happened to you since the last time you talked to them—then ask to hear three from them. Leading with gratefulness and positivity allows the brain to think of those things.
Tip 4. Movement and music, 10 minutes to do squats, pushups, burpees, or a quick sprint or dance session can really invigorate the brain and body.
Tip 5. Laugh! Find a funny video or look up jokes to share with your kids and see if you can make them laugh! Laughter reduces stress and improves moods.
Tip 6. End your day with a relaxing routine. After the kids are in bed, take time away from screens to read, take a bath, or practice 5 minutes of breathing. Cultivating 3 aspects of gratefulness for what occurred that day also allows for the brain go towards those
Tip 7. Schedule your personal time, as working busy parents - they are often taking care of all of the generations around them, and often not pouring into their own cup. Many parents tell me - uninterrupted rest is a priority but cannot be prioritized without planning. Schedule every 90 days a 3 day weekend away or once a year - a small getaway away from the dependents to refresh and recharge the batteries. Planning this regularly is a good self-care tip for those who look forward to these events.
Tip 8. Get back to the basics, drinking enough water, eating nutritious well balanced meals, and prioritizing sleep, allows for more ability to handle parental stress, which helps the whole system.
Tip 9. Spend time highlighting what you did right as a parent that day, make a mental or written note so you can be reminded of it when low.
Tip 10. Connection is the magic for many parents, they need to find connection to self, their partner, their children, or their friends as their self-care. Prioritize it for your health and longevitity, also role modeling to your kids that you are important, lovable, and worthy of time with others.
You don’t have to be a perfect parent to be a great one. Give yourself grace, take breaks, and remember that self-care makes you stronger for your family. A regulated parent helps create a regulated child and helps to reduce anxiety, depression, and stress. Taking time to manage your stress leads to a more peaceful and emotionally healthy home.
