Self-Care For Parents Isn’t Selfish: Strategies For Improving Mental Health At Home
Parenting can be a rewarding and life-changing experience, but putting others’ needs first can also be overwhelming and exhausting. This is why self-care for parents is not a luxury, but a necessity. Taking time to practice self-care can be an essential part of maintaining mental health, reducing stress, and helping parents show up as their best selves for their kids and family.
Improving mental health and practicing self-care does not have to be complicated. Dedicating even a few minutes a day to self-care can improve overall health and well-being. Techniques to improve mental health may include mindfulness practices, leaning on a support network, and connecting with a mental health professional. In this article, we will examine the challenges that parents face and explore strategies for maintaining and improving mental health.
Why is self-care for parents important?
Working toward improving mental health by taking time to rest and recharge can reduce stress and anxiety. Additionally, when a child sees a parent setting boundaries, asking for help in their daily life, and making time to relax, they may learn that taking care of themselves is both normal and necessary. Developing healthy habits and a daily routine of self-care can lead to a parent feeling more energized and focused, which can lead to more positive interactions with their children. This is why self-care is not a luxury; it can instead be seen as an important part of being an effective and balanced parent.
Common challenges a parent may face
Parenting is a full-time responsibility with no set schedule, and it often comes with a wide range of emotional and practical challenges. These obstacles can make it difficult to prioritize self-care, even when it is most needed. Common challenges parents may face include a lack of time and energy, guilt, and societal pressure.
Lack of time and energy
Being a parent is typically a full-time job. Between work, school drop-offs, meal prep, and household responsibilities, many parents believe there just aren’t enough hours in the day. With a seemingly endless number of things to take care of, self-care can fall to the bottom of the to-do list.
Guilt about practicing self-care while parenting
For some, taking time for self-care can lead to feelings of guilt. While spending free time exercising, meditating, or connecting with friends, a parent may sense that they should be with their child or believe that they are neglecting their child’s needs. These feelings may lead a person to avoid scheduling self-care.
Societal pressure as a parent
Unrealistic media and social media portrayals of parenting may lead parents to believe they have to do it all. Additionally, a person may feel pressure from friends or family members to parent in a certain way. These expectations can contribute to a sense of failure and make it even harder to pause and prioritize one’s own well-being.
Types of self-care for parents
Self-care may not be one-size-fits-all, and individual people may have unique self-care needs based on lifestyle and personality. To create an effective self-care plan, it may be beneficial to plan intentionally and create balance across many areas of life. Key types of self-care that a parent may practice include the following:
- Emotional self-care: Tending to your emotional well-being can help you process feelings, reduce overwhelm, and stay connected to yourself. Strategies may include setting boundaries, connecting with a therapist, and reflective journaling.
- Physical self-care: Caring for your body can support your energy, immunity, and ability to handle daily challenges.
- Mental self-care: Stimulating and resting your mind can reduce anxiety and boost focus. Taking time to rest or practice mindfulness techniques like meditation or deep breathing can reduce parental stress.
- Social self-care: Strong relationships can be an important part of maintaining and improving mental health. It may be important to spend time with supportive friends and family members.
- Practical self-care: Organizing your environment and responsibilities can reduce daily stress and help life run more smoothly. Creating systems and structures for daily tasks can also free up time for other forms of self-care.
Techniques to practice self-care
Practicing self-care does not have to be difficult or time-consuming, and adding a few practices to your daily routine can improve mental health. Common techniques for self-care may include incorporating mindfulness strategies and implementing lifestyle changes.
Mindfulness strategies to improve mental health
Mindfulness is a mental state that involves paying attention to emotions and events in the present, without judgment. Improving mindfulness can help parents observe thoughts and feelings without reacting to them or getting caught in a negative spiral. Below are some techniques that can improve mindfulness:
- Meditation
- Journaling
- Deep breathing techniques
- Yoga
- Reflective walking
- Spending time in nature
Lifestyle changes as a way to practice self-care
Outside of mindfulness, a parent may also implement lifestyle changes that can improve mental health and reduce stress. One key lifestyle change may be incorporating physical exercise into a daily routine. Exercise may reduce stress and anxiety while improving physical health. In addition to exercise, it may be helpful for parents to focus on eating nutritious meals.
Another lifestyle change that may improve mental health is getting quality sleep each night. Improving sleep quality may involve reducing screen time before bed, getting exercise, and avoiding caffeine and alcohol. It may also be helpful to create a relaxing and distraction-free environment for sleep.
Strategies to develop consistent self-care while parenting
In addition to understanding the techniques for improving mental health and practicing self-care, it may also be important to implement strategies for consistency. Developing a consistent self-care practice can improve mental health and well-being and reduce stress for parents.
Self-care for parents may start small
Improving self-care and mental health may seem like a big step. However, it does not have to be. Parents can start with small changes, such as engaging in a five-minute deep breathing session, taking a walk, or journaling. Early on, it may be helpful to try different small steps to see which ones fit into your lifestyle and with your personality.
Develop a daily routine
Incorporating small changes into a daily routine can make self-care a consistent habit. Some individuals may choose to exercise immediately after waking up or practice meditation before they go to bed. By implementing self-care as part of a daily routine, it can become part of everyday life and may be more likely to stick in the long term.
Let go of perfection
When starting a self-care routine, it may be helpful to let go of perfection and focus on progress instead. Focusing on perfection can make the process of self-care seem overwhelming and may add stress rather than reduce it. By focusing on progress and building a routine over time, it can maintain momentum and make longer-lasting changes.
Building a support group
For many parents, building a support group can be a way to improve mental health and practice self-care. A support group may include friends and trusted family members whom a parent can lean on for advice and support. These individuals may be able to care for kids or provide unique perspectives on managing self-care and parenting.
Outside of friends and family members, parenting support groups may also be available. These groups may focus on addressing mental health challenges for parents and are often made up of others who are experiencing similar challenges. Some people may feel more comfortable in a setting without friends and family present. Support groups can also be a way to discover many different strategies and perspectives.
Connecting with a mental health professional
Parents hoping to improve mental health and develop self-care strategies may benefit from connecting with a therapist. A therapist can consider a person’s mental health from a holistic perspective, taking into account their mental health history and current challenges.
However, attending in-person therapy sessions can be challenging, especially for busy parents. Online therapy sessions can occur from anywhere with an internet connection and a personal device. This means parents can get the care that they deserve from a place where they are comfortable.
In addition, online therapy has been shown to be an effective way to reduce depression and anxiety, according to a 2023 study. Online therapy can serve as a form of self-care for parents, empowering them to be their best selves.
Takeaway
What are 10 self-care practices?
The most effective self-care is typically personalized to the individual. That said, here are 10 self-care practices that many people can benefit from:
- Maintain a consistent sleep schedule
- Get regular social time as well as regular alone time
- Spend time in nature
- Journal for self-reflection
- Attend talk therapy with a trained professional
- Eat nutrient-dense meals as often as possible
- Practice self-compassion, self-love, and positive self-talk
- Engage in meditation or another mindfulness practice regularly
- Set healthy boundaries in your relationships
- Take time for hobbies or other activities you enjoy
How to get self-care as a mom?
Moms and other parents often have busy schedules, which can make it more difficult to engage in self-care. It may help to lean on a partner, friends, family members, and community members for child care to help you carve out regular self-care time. It could also be useful to practice small rituals that you can fit in your schedule more easily, like five minutes of meditation before bed or spending calm time in nature with your child.
How to take care of yourself as a parent?
Self-care can look different for each parent. That said, some general suggestions include joining a parent support group to feel less alone and leaning on family or community members for support with child care and emotional well-being. Incorporating small rituals that make you feel good into your routines could also be useful, such as taking a hot shower after a long day, aiming to not feel guilty when you take some time to yourself, finding time to grab your favorite coffee or tea after a busy morning, and finding regular time to talk to a friend on the phone. If you find yourself facing emotional challenges or symptoms of a condition like depression, taking care of yourself can also involve meeting with a therapist.
How to heal yourself as a parent?
Getting professional help from a therapist can be an important step towards healing as a parent. A few hours of therapy per month could give you the tools to improve your mood, cultivate more energy, process difficult past experiences, and address the challenges and stressors of parenthood as an adult. A therapist can also give you tips related to self-care or whatever other challenges brought you into therapy in the first place so you can head in the direction of improved health and well-being. They can often support you in bonding with and supporting your baby or child as well.
What are 10 self-care practices for mental health?
Examples of 10 different self-care practices for mental health include:
- Spend time outdoors connecting with nature
- Find a method of self-reflection that works for you, whether it's journaling, drawing, or another approach
- Get out of the house regularly to connect with others socially
- Don't forget to drink water and eat regularly
- Connect with a therapist if you're having trouble coping with life's challenges
- Engage in physical activity multiple times each week
- Keep in mind that how you talk to yourself does matter
- Regularly engage in whatever positive activities you happen to enjoy
- Get enough sleep each night
- Eat nutrient-dense meals as often as possible
How can a parent restore or maintain self-control at stressful times?
Cultivating self-control during stressful times is something many parents have to practice. Engaging in meditation regularly may help you learn to notice when your emotions are shifting. Making sure your basic needs are met through self-care can also be important for emotional regulation.
What are the physical symptoms of parental burnout?
Burnout is a persistent state of exhaustion that usually develops after consistent overwork. In parents, the physical symptoms of burnout could look like fatigue, headaches, insomnia, muscle tension, and teeth grinding.
What is self-care in counselling?
Counseling is one way for people to learn about self-care and explore different approaches that might be helpful for them. Some examples that a counselor might suggest to a client include practicing meditation regularly, getting enough sleep, and cultivating a strong social support network.
How to help burnt out parents?
Burned-out parents can often benefit from community support. Offering to help with child care or make some meals for them is often appreciated and can help give them some breathing room.
How to recover from parental burnout at home?
Recovering from burnout typically involves rest and self-compassion. Making changes to one’s routines may also help, such as exercising regularly, getting enough sleep, and cultivating a strong social support network.
- Previous Article
- Next Article