Self-Care For Moms: Practical Strategies To Improve Mental Health

Being a mom can be one of the most rewarding roles in life, but it can also be stressful and exhausting. From juggling daily responsibilities to managing emotional demands, moms and parents in general often find themselves stretched thin, with little time or energy left for themselves. Over time, parents may experience chronic mental health impacts, such as burnout, anxiety, or depression. 

Although parenting can involve a variety of stressors, there are strategies mothers may adopt to practice self-care and enhance their mental well-being. Incorporating mindfulness practices, making lifestyle changes, and connecting with a therapist or support group can make a difference. In this article, we will examine common mental health challenges for mothers and explore strategies to manage these challenges and improve mental health.     

Common mental health challenges for parents 

For parents, managing the demands of work, the home, and raising children can be challenging. Many parents experience mental health concerns that can be pushed aside to care for the family. Understanding these common challenges may be the first step toward managing them in a healthy, supportive way. 

While different parents may experience different challenges, common mental health concerns include the following: 

• Stress and parental burnout: Chronic stress and a lack of rest or an unending to-do list may lead to a state of mental and physical exhaustion called parental burnout. Signs of burnout include irritability, detachment, forgetfulness, and numbness or resentment toward parenting duties.
• Anxiety: Parents of both young kids and older kids may experience anxiety over a wide variety of concerns, such as their child’s safety, finances, and the future in general. Daily anxiety and mental distress can make it challenging to function effectively and may negatively impact sleep. 
• Depression: Postpartum depression is well-known, but depression can also develop or persist long after the newborn stage. Symptoms may include persistent sadness, low energy, a loss of interest in usual activities, and a sense of worthlessness or hopelessness.
• Guilt and perfectionism: Parents may believe that they are not doing enough or that they are constantly falling short. These beliefs are often influenced by social media and societal expectations, and they can lower self-esteem and increase anxiety. 
• Loneliness and isolation: Despite being surrounded by family, many parents feel isolated, especially if they lack a strong support system. 

Benefits of self-care for parents and children

Parents who feel stressed, anxious, or face other mental health challenges may benefit from focusing on their own well-being by incorporating a self-care routine into their daily lives. This may involve prioritizing tasks like mindfulness or physical activity, which can manage stress and boost overall health. Making self-care a priority may have benefits for both parents and their children. 

Mental health benefits for parents

For parents who practice self-care, important benefits may include reduced stress and anxiety. Carving out time for rest and relaxation can lower stress hormones and replenish mental energy. This may make it easier to stay calm during difficult moments and avoid the emotional exhaustion that can lead to burnout.

Self-care may also support emotional regulation and resilience. When a parent is rested, nourished, and emotionally supported, they can manage negative emotions more effectively. This may help a parent show up as their best self for their children and others in their life. 

The importance of parental self-care for children

Parental self-care activities may also benefit their children. When kids see their parents making time for mental and physical well-being, they learn that it’s normal and healthy to do the same. This may lead to self-care becoming a family value, not just a personal habit. Additionally, parents who have good emotional regulation skills may provide more stability for their children when faced with adversity or challenges. 

How to practice self-care for moms and dads

Practicing self-care as a parent or caregiver does not have to be complicated, and self-care ideas may take as little as a few minutes to implement. Strategies are typically divided into three main categories: emotional, physical, and social self-care. Having a variety of self-care tools available can help parents determine which is the most effective for their unique situation. 

Emotional self-care

Emotional self-care involves tuning into one’s feelings while managing stress. Techniques to improve emotional self-care may include repeating positive affirmations, practicing deep breathing techniques, and incorporating daily meditation or reflection exercises. Prioritizing emotional health may help parents respond to challenging situations with clarity and patience rather than anxiety or anger. 

Physical self-care

Physical self-care strategies may include eating nutritious meals, incorporating daily physical activity, and ensuring quality sleep. Eating nutritious food can set up the body and mind for success. Planning meals by packing a healthy lunch or pre-making a nutritious dinner can save time and maintain a person’s energy levels. Choosing to prioritize tasks related to physical health can support mental health as well. 

Physical activity can be another way to reduce stress and anxiety while improving mental health. This may be especially true when exercising outside in the fresh air, which research has shown to improve mental and physical health. In addition to getting daily exercise, it may be helpful to improve sleep quality. Strategies for getting a better night’s sleep may include creating a distraction-free environment and avoiding screens and caffeine before bed. 

Social self-care

Being a parent can be socially isolating, especially for new parents who are balancing new roles within their family unit. Social self-care may involve carving out time to spend with friends or family members. Connecting with others can reduce stress and isolation as well as improve mental health. 

Challenges with implementing self-care

Although self-care is important to maintain a healthy mind and body, it can be challenging for parents to implement these strategies. Common challenges with implementing self-care may include the following: 

• Lack of time: Between childcare, work, household responsibilities, and emotional labor, it can be hard to make time for self-care. 
• Lack of energy: Taking on the responsibility of being a parent, along with a potential lack of sleep, can drain a parent’s energy levels. This lack of energy can make it difficult to find the motivation to implement self-care strategies. 
• Guilt: Some parents may feel guilty if they are not with their children, which can make it difficult to relax or find time to take care of their personal needs. 

While these challenges can lead some parents to avoid taking care of themselves, there may be ways to reduce or eliminate barriers to self-care. Talking with family members or a support network may be a good place to start. In some cases, these people can offer resources or provide a parent with the time that they need to practice self-care. 

Making time for self-care

Overcoming the barrier of time may be an important part of creating a consistent and sustainable self-care plan. Finding small pockets of time in which to exercise, meditate, or practice other forms of self-care can be a way to build these techniques into daily life. Here are some strategies that may help busy parents find more time for self-care. 

Strategies to make time for self-care

Finding time for self-care may not require redesigning your entire life, and one key strategy can be to start small and simple. You do not need an hour-long block of time to practice self-care. Ten minutes may be enough time to start. A deep breath in the car, a stretch before bed, or listening to your favorite song while doing dishes all count as self-care. 

Another strategy may be to involve your children or partner in practicing self-care. You may try family walks, stretching together, or listening to calming music. Modeling self-care can help children recognize its value, and this technique enables you to care for yourself without needing separate time.

Self-care as a daily routine

For parents, establishing self-care as part of a daily routine help build consistent practices. You may try waking up 10 minutes earlier or staying up 10 minutes later to practice yoga or other meditation techniques. Some find that scheduling self-care like an appointment can help. This puts the item on a person’s agenda and allows them to treat it like a non-negotiable doctor’s appointment or meeting.  

Sleep, physical activity, and nutrition changes for mental health

Core areas for self-care that can reduce stress and anxiety include sleep, physical activity, and nutrient-rich eating habits. Targeting these areas can be a way for busy parents to improve mood and overall mental health. 

Sleep and self-care for moms and dads

Quality sleep is often seen as a cornerstone of mental and physical health. Sleep is the body’s way of recovering from the challenges of the day, and it gives the brain a chance to rest and store information. Many new parents struggle to get enough sleep. Below are some strategies that may help: 

• Avoiding caffeine: While caffeine can help parents stay awake during the day, it can also interfere with sleep quality at night. This is especially true when consuming caffeine late in the day or into the evening. 
• Creating a distraction-free sleep environment: For a good night’s sleep, it may be helpful to create a dark and quiet environment for sleeping. 
• Avoiding screentime before bed: Phones and TV screens can stimulate the brain and make it challenging to fall asleep. For some, charging their phone in another room at night can remove the temptation to check for updates in bed. 
• Practice relaxation techniques before bed: Deep breathing and meditation can relax the mind and body and may improve overall sleep quality. 

Physical activity and eating habit changes 

In addition to sleep, parents may also make changes to their exercise routines and eating habits. Getting daily exercise, even if it is just for 15 to 20 minutes, can provide a person with many mental health benefits. These can include improved sleep, mood, and emotional regulation, as well as reduced stress and anxiety. In addition, eating habits that are high in vitamins, nutrients, and whole foods can help the brain function correctly and may improve mood and overall well-being. 

Make therapy part of your self-care routine

Connect with a licensed therapist online

Connecting with a mental health professional

Another way to practice self-care and receive support may be to connect with a mental health professional. A therapist can consider your needs holistically and help you develop a self-care routine that focuses on the mind and body, as well as guide you through any challenges you’re facing as a parent.

Attending in-person therapy can be challenging for busy parents. Online therapy can provide flexibility with both timing and location. This means that you can get the support you deserve from a place and at a time that is convenient for you.  

Research suggests that online therapy can effectively reduce stress and anxiety, as well as provide parents with tools to support their mental health. Studies report that online and in-person therapy tend to produce similar results.

Takeaway 

Parenting can be exhausting, and it may be difficult to find time each day to take care of your mental health. Incorporating daily self-care practices as part of your routine can reduce stress and anxiety and improve mood. Online therapy can be an effective way to practice self-care and receive support.