Whether you’re a seasoned mom or a new baby momma, you know that a mom’s job is never done. You give your best at work, coordinate the family schedule, run the kids to activities, take care of the baby, and the list goes on. There’s more work than you could ever get done. However, don’t forget to add yourself to the list!
Self-care allows you to fill your cup so you can be a more patient, loving, joyful parent. BUT we totally understand how challenging it can be to find the time to do so. We’ve come up with some simple self-care strategies for busy moms like you. Look at your weekly schedule and find a 5- to 10-minute window for a time out (the good kind of time out). Then, pick one of the below activities based on how much time you have.
Got 5 minutes? Let’s breathe!
Just five minutes of deep breathing can calm your nerves, improve mental clarity, and boost your mood. We love this stimulating breathing exercise because it naturally increases energy levels. You'll be keeping up with your kids stride for stride!
- Inhale and exhale through your nose while keeping your mouth closed but relaxed. Your breaths in and out should be short and equal in duration. This breathing exercise is slightly noisy.
- Try for three in-and-out breath cycles per second. This produces a quick movement of your belly. Breathe normally after each cycle.
- Do not breathe rapidly for more than 15 seconds on your first try. Each time you practice stimulating breath, you can increase your time by five seconds or so until you reach a full minute.1
Got 10 minutes? Let’s talk!
Staying social is important for your emotional health and well-being. So, call up a friend or someone you haven't talked with in a while! Connecting with others (outside of children and your family) helps you keep in touch with important people in your life and strengthen your friendships. Even a 10-minute call can help you feel more connected.
15 minutes or less? Let’s walk!
Mindful walking can be very soothing if you find a quiet space (indoors or outdoors). If you notice your mind wandering, simply refocus on the feel of each stride against the ground. Let that be your anchor. As you walk, pay attention to sensations in your body: the contact of your foot on the ground, the bend in your knee with each step, your arm swing. Notice any sounds you hear, notice your breath.
When you’re ready to stop, slow down your gait until you’re standing. For a few moments, pay attention to how it feels to stand still. Notice what it’s like to no longer be in motion. Feel the soles of your feet pressing against the ground. Close your eyes and notice your body’s ability to keep you upright and standing. Simply stand for a few moments longer, begin to softly open your eyes, and end your mindfulness meditation.
For more ideas on practicing self-care, contact your local Profile store. Our MOM coaches are certified to support you in reaching your health goals before, during, and after pregnancy.
1) Weil, A. (2017, October 17). The Art and Science of Breathing - Dr. Weil. Retrieved April 21, 2020, from https://www.drweil.com/health-wellness/balanced-living/meditation-inspiration/the-art-and-science-of-breathing/