Self-care is essential for maintaining a healthy mind and body, especially for busy parents who often put their own needs last. We’ve heard it all before, but we truly need to put on our own oxygen masks first. Let’s face it though, back-to-school season is a handful and we need to get up to speed quickly while juggling everything and a kitchen sink.
I’m the first to admit that I, myself, am the first to fall through the cracks. Managing that and making ‘me time’ part of your busy routine is essential to not lose yourself in the chaos and routine. I’ve read A LOT about it and learned a lot through counseling sessions, so I want to share the 8 tips to include ‘me time’ in a busy routine that have truly helped me drink my tea while it’s hot and feel less pulled in different directions all the time.
1. Schedule regular “me time”
When you prioritize “me time,” you’re giving yourself permission to step back from the demands of daily life and focus on your own needs, wants, and interests. In our busy and often over-scheduled lives, it can be easy to let “me time” fall by the wayside. By scheduling time for yourself, you’re making a commitment to prioritize your own well-being and ensuring that you have the time and space to do so.Set aside a specific time each day or week for yourself to do something that you enjoy, such as reading a book, going for a walk, or practicing yoga. Make it a non-negotiable appointment in your calendar, just like any other important commitment. By setting aside specific time for yourself, you’re making it clear to yourself and others that your needs are important and worthy of attention.
2. Prioritize sleep
Sleep is essential to self-care because it plays a vital role in supporting physical, mental, and emotional health. Incorporating healthy sleep habits into your self-care routine can help you prioritize rest and reap the benefits of quality sleep. This may involve establishing a regular sleep routine, creating a comfortable sleep environment, avoiding stimulants such as caffeine or alcohol before bed, and practicing relaxation techniques such as meditation or deep breathing. Try to avoid screens 1 hour before sleep time and establish a relaxing routine before going to bed. I wear blue light blocking reading glasses which is supposed to help too. Aim to get 7-9 hours of sleep per night. Getting enough high-quality sleep can help improve mood, reduce symptoms of anxiety and depression, and enhance cognitive function., while also reducing your risk of a range of health problems.
3. Eat healthy
Eating well can help boost your energy levels and mood, and will make you feel better overall. The goal is to provide your body with the nutrients it needs to function optimally. This can help boost your immune system, improve your digestion, and enhance your energy levels. Make sure to include fruits, vegetables, and whole grains in your meals. It’s all about nourishing your body and mind with balance. It’s about finding that balance through a sustainable approach that works for your body and your lifestyle.
4. Exercise
Regular physical activity can help reduce stress and improve your physical and mental well-being. Find an activity you enjoy and try to do it for at least 30 minutes a day, even if it’s just going for a walk around the block. As much as we often hate to admit it, mental health walks do help. Exercise can help reduce symptoms of anxiety and depression, improve mood, and enhance cognitive function. It can also improve self-esteem and body image, which can lead to a more positive self-perception. Exercise can also help you manage stress and improve your sleep quality. Physical activity stimulates the release of endorphins, which are natural mood-boosting chemicals in the brain. Getting moving can also help you relax and unwind, providing a healthy outlet for negative emotions and tension.
5. Connect with others
Reach out to friends and family for support. Even if you can’t physically be with them, make time for video calls, phone conversations, or text messages. Connecting with others doesn’t necessarily mean having a large network of friends or being extroverted. It can be as simple as having a meaningful conversation with a co-worker, participating in a group activity, or volunteering in your community. The key is to find activities or groups that align with your interests and values, and that allow you to engage in authentic and positive interactions with others. Of course, connecting with others doesn’t mean relying on them as cause for your happiness or well-being. It’s important to cultivate a sense of self-reliance and self-compassion as well. However, having a supportive social network can provide a buffer against stress, reduce feelings of isolation and loneliness, and enhance your resilience and sense of purpose.
6. Practice mindfulness
Mindfulness is the practice of being fully present and engaged in the current moment, without judgment or distraction. It can involve various techniques such as deep breathing, meditation, or body awareness. Take a few minutes each day to focus on your breathing and be present in the moment. Mindfulness can help you feel more relaxed and less stressed. Mindfulness can also help you manage your emotions and improve your mental health. By focusing on the present moment, you can reduce rumination, worry, and anxiety about the past or future. You can also cultivate a sense of gratitude and appreciation for the simple pleasures in life, such as the beauty of nature, the taste of food, or the warmth of a hug. In addition to improving your mental and emotional well-being, practicing mindfulness can also have physical health benefits, such as reducing inflammation, lowering blood pressure, and improving sleep quality.
7. Delegate and ask for help
Don’t be afraid to ask your partner, family or friends for help with tasks and responsibilities. This can be difficult, especially if you’re used to being independent or self-reliant. It’s important to recognize that you can’t do everything on your own and it’s okay to ask for help. It’s common to think that we have to do everything on our own or that asking for help is a sign of weakness, but in reality, it takes strength and self-awareness to recognize when you need assistance and to delegate tasks effectively. By delegating and asking for help, you’re acknowledging your own limitations and prioritizing your own well-being. You’re also building connections with others and nurturing a sense of community, which can be beneficial for your overall health and happiness.
8. Learn to say no
Don’t take on more than you can handle. It’s important to set boundaries and not overcommit yourself. When you say no to something that doesn’t align with your values, interests, or goals, you conserve your time and energy for things that matter to you. By setting boundaries, you establish clear expectations and limits on what you’re willing and not willing to accept from others, which can prevent you from feeling overwhelmed, resentful, or taken advantage of. When you consistently say yes to everything and fail to set boundaries, you may experience burnout, stress, anxiety, and even depression. You may feel like you’re constantly pleasing others at the expense of your own needs and desires, which can lead to a sense of loss of control over your life. On the other hand, when you learn to say no and set boundaries, you give yourself permission to prioritize your self-care and pursue activities and relationships that support your growth, health, and happiness. It can be difficult at first, but it’s an important step towards cultivating a fulfilling and balanced life.
By taking the time to prioritize self-care, you’ll be able to be a more present and effective parent, and a better version of yourself. Remember that taking care of yourself is not selfish, it is essential.