Self-care strategies for busy parents

I share some of my top self-care strategies for busy parents that will help you look after your own mental health and ensure you don't become the Grinch this Christmas.

This time of year can be a little chaotic as we raced to meet deadlines, decorate the home for Christmas and shop up a storm to fulfil the never-ending gift list. 

As parents, we're often ending the year feeling rushed and exhausted. Now is as good a time as any to tend to your own needs and show yourself some self-care so you don't end up in a crumpled heap by the Christmas tree. 

Looking after your own well-being and adding self-care onto the to-do list doesn't mean you need to pack yourself off to an expensive health retreat or resume a yogi position chanting "om" every day. I once had a practitioner tell me to run myself an Epsom Salt bath surrounded by candles and soak for 1 hour.

Was she kidding me?! Did she know going to the toilet by myself was a luxury! How was I supposed to make time to have a relaxing bath.

Here, I share some of my top self-care strategies for busy parents (that are actually achievable) that will help you look after your own mental health and ensure you don't become the Grinch this Christmas. Choose one to implement into your daily routine and the more you can add, the better.

Learn how to breathe

Yes, I know. We are all breathing to stay alive but do you really know how to breathe in times of stress? 

Learning how to take deep breaths to cleanse and calm the mind is one of the essential self-care strategies for busy parents as it can relieve stress in a matter of minutes. Find yourself in a department store with a toddler having a meltdown and a long to-do list? Stop, take a few cleansing breaths before you continue on your way.
If you don't know how to belly breath, try the apps Breathe2Relax or Breathing Zone so it can be a natural self-care practice. 

Incorporate movement into your day 

Exercise has numerous health and well-being benefits, but if you're feeling stressed, anxious or overwhelmed thrashing it out at the gym isn't the self-care you need. This is because a high-intensity workout is a form of stress and the body doesn't differentiate the sources of stress - be it an internal (like a virus or gut dysbiosis) or external (work deadlines, a child screaming or financial woes).

Instead of adding to the stress with a HIIT class or weight workout, we want to calm the fight or flight response and bring down your cortisol. 

To do this, taking time out to go for a quick walk in the park with your child in a stroller or practising yoga while they're sleeping is what your body needs. Remember exercise isn't just about your physical health, it's an important part of your mental health too.

Take your shoes off in the grass

Ever heard of 'grounding' or 'earthing'? This is a simple self-care technique you can do even on a busy schedule. Grounding involves touching the earth and releasing some of the build-up positive ions in the body and restoring balance. 

Too many positive ions and people can feel more irritable, struggle with their sleep, experience hot flushes and even nausea. When we connect with negative ions in the earth, we're discharging the positive electrons. 

You can simply do this by taking your shoes off and standing or walking or the grass or sand for 15-20 minutes. Practice this self-care strategy while your child is playing in the park, during their team sports or while waking on the beach. Water your garden in bare feet or sit outside with your shoes off for lunch.

Wake up to 5 mins of meditation

Some, particularly busy mums and dads, cringe when they hear the word meditation. I get it meditation can sound hippy or force you to connect too deeply with yourself. 

But the beauty of meditation is that it can be as simple as breathing while lying down or shifting your focus to one body part to the next. You don't need to dive deep into your soul or connect with your inner child. 

Try starting your day with 5 minutes of meditation for 2 weeks and I am sure you'll see some benefits. You can even get your child involved and help them develop this valuable skill. 

My favourite apps to practice mindfulness are Insight Timer, Smiling Mind and Breathe, Think, Do With Sesame for the young kids.

Find something you love 

What brings you joy? What did you do before you had children for fun? What do you do know for fun? As busy moms and dads, we tend to let our own enjoyment slip by the wayside at least until your child is a 20-year-old and moving out of home! 

But our own happiness makes us better parents and it's an important part of our mental health. If you are struggling to answer the question 'what do you do for fun?' you need to find something you love that's just for you - not your child, partner, boss. Just for you. Ask your partner or a family member to help make this a reality by taking the kids off your hands turning this time.

End your day journaling 

People who journal have been found to have a higher sleep quality and are more content in themselves. Journaling doesn't cost anything, nor does it take up much of your time. It's a simple and effective way to remind you of what's good in your life and to offload any worries. 

It could be as simple as writing one thing you are grateful for on a note and placing it in a jar for a rainy day. Or you could spend some "me time" at the end of the day writing something more involved. 

Take 15 minutes every day 

There are 24 hours in a day. No matter how busy you are, you can take 15 minutes out just for you. This could be to have a cup of coffee outside while your toddler is sleeping. It could be parking the car a 15-minute walk from the office and listening to a podcast or spending a moment in the sunshine to increase your vitamin D exposure which is vital for serotonin (your happy hormone) production.

For me, my 15 minutes of self-care used to be popping the kettle on and hiding in the pantry with a book. 

Monitor your social media use

Found yourself aimlessly scrolling on your social media for 30 minutes? It's so easy to do! But with that 30 minutes, you could practice self-care that adds benefits to your health and well-being. 

It's so easy to lose time on Facebook and not only can it be damaging to your mental health as you compare yourself to mums who look like they have it all, but you can also find yourself overly stimulated. This is especially an issue if you are trying to get a good night's sleep. 

Establish a bedtime routine

Preparing your body for sleep is a process. One of my top self-care tips for exhausted parents is to establish a bedtime routine and make the environment conducive to sleep. 

That typically means removing the TV and leaving devices at the door. For you, it might mean addressing the floor wardrobe and placing the clothes into the closet or buying new sheets. 

As for the bedtime routine, find something that works for you. Perhaps you drink some water, cleanse your face, light a candle and take some time out with a good book before jumping into bed. Allowing the time to unwind at the end of a hectic day will encourage faster sleep onset and better quality.

Taking 2020 Bookings.

Do you or your child need added nutrient and lifestyle support? Book a consult to start your year on the right note.

As a registered nutritionist, Sarah offers online or in-person nutrition consultations. During these consults, Sarah provides a personalised nutritional assessment and evidence-based recommendations to improve the health and wellbeing of you and your child.

Find out more about nutrition consultations here