When you think of self-care does it call to mind images of luxurious, candlelit bubble baths, a day spent at the spa being pampered, or a week at an exotic retreat? Does it feel like it’s all too much and you’ll never have the time or resources to take care of yourself even as your body, mind, and spirit crave even the slightest break from the weight of carrying all your responsibilities, cares, and concerns?
Well, guess what, Mama? Self-care can come in more easily manageable doses that can pack the perfect punch to keep you feeling balanced and healthy – especially when you incorporate one or two of these bite size practices into your daily routine.
Below are seven simple ways to give yourself the self-care and love you need and deserve to stay mentally and physically healthy. None of these take an extraordinary amount of time, shouldn’t require you to find childcare (although some you can do during nap time or even while your little one is playing nearby), and when added in to your normal routine can help stave off feelings of burnout and self-neglect.
1. Take Time to Eat Right
Instead of scarfing down your tot’s leftover chicken nuggets or mac-n-cheese, eat something nourishing. Add a bagged salad and pre-cooked grilled chicken, some cherry tomatoes, cucumbers, and a tasty dressing to your shopping list and spend 20 minutes on Sunday afternoon chopping, microwaving, and dividing it all into individual portions in baggies or Tupperware. Utilize your Crockpot or InstaPot to make evening meals a little easier to get on the table. Throw in a roast or some chicken breasts with some veggies and seasonings, steam some broccoli or a bag of frozen veggies, and know that with minimal effort you’re giving yourself and your family the gift of a nourishing meal. The leftovers can even be a quick healthy lunch the next day.
2. Sleep
Seriously. If you’re still getting up with a wee one, do your best here. But few things affect your physical and mental state quite the way sleep does. According to most experts, humans need between seven and nine hours of sleep for optimal function. Whether you’re staying up late to finish household tasks, spend some quality time with your partner, or finish a project for work, missing out on your zzzs can severely impact your health. Along with diet and exercise, sleep provides a foundational element of good health. Too little for more than a couple of nights and you can feel the effects in your cognitive function. Too little for more than a week or two, and you start to suffer long-term effects including slower metabolism and increased cortisol levels which can reduce feelings of well-being and increase feelings of anxiety. Too little sleep for more than a month or two, and you can experience long-term effects that lead to an increased risk of obesity, diabetes, and heart disease. So, tell your partner that as much as you enjoy their company, the baby wakes early and those lunch boxes don’t pack themselves. Ask your boss for an extension or let co-workers pick up some slack on work projects. And remember that the dust bunnies will be there and no one ever died from pulling their clean clothes out of a laundry basket. Your health and well-being need to take priority.
3. Do a Little Dance, Sing a Little Song
Or just do a little yoga. Or get outside for a walk. Give yourself a little bit of time every day to move your body. Put on your favorite music and dance around the living room with your toddlers or your teens until you work up a sweat. Take five minutes to stretch your body with these simple yoga poses. And if you can squeeze in time for more, either while your kids are napping, at school, or while you’re on your lunch break at work, try to get in at least 30 minutes of movement. If you can break a sweat, even better. But every little bit of exercise you get benefits your body by lowering blood pressure, improving heart function, and contributing to a more balanced mental state.
4. Just Breathe
Feeling stressed? Stop whatever you’re doing, close your eyes, and take three slow, deep breaths. Breathe in for four or five counts, and breathe out for double that count. Repeat three times.
5. Shake it Up
Changing daily patterns and breaking up your routine can help improve cognitive function by engaging new neural pathways. Take a new route to work. Mix-up your meal plan. Try a new recipe or shop at a new store. Even take a class or start a new hobby. Simply try one new thing a week to fire up your brain and keep it healthy.
6. Get Some Sunshine
Sunshine provides a variety of health benefits, not least of which is giving mental health a boost. In fact, too little sunshine negatively impacts mental health and can lead to seasonal depression. Not only does sunshine boost your mood, it helps your body’s production of Vitamin D which supports a healthy heart, can help prevent cancer, and lower your risk of dementia.
7. Be Selfish
Do one thing a week just because it makes you happy. Call a loved one just to chat. Or don’t take a phone call from the frenemy who makes you feel “less than.” Buy yourself the pricey juice or the gritty mystery novel or tell your kids the TV is yours for an hour before dinner to catch up on your favorite show. Show yourself the generosity you’d extend to your kids, your partner, or a friend.
