May 12, 2019
Has your personal time landed on the bottom of the to-do list? Most moms know on some level that self-care is important but actually doing it is another thing. It’s common for moms get stuck in a rut by putting others first and forgetting to take care of themselves. Here’s five ways to integrate more self care and balance for busy moms on the go.
Let Others Help:
Sometimes even the idea of letting others help can be extremely difficult. Perhaps it’s the thought of defeat, like you couldn’t do everything on your own. Perhaps it’s a feeling of guilt like you “should” be doing everything. Whatever the justification for not asking for help, or declining help when others offer, it’s now time to accept! Let go of those limiting belief systems and allow someone to help you. Mark a time on your calendar and schedule some much needed r & r for yourself.
Schedule Time With Friends
When was the last time you spent quality time with your friends? Countless studies have shown that people who have active social relationships are more satisfied and happier in their lives. One study even found that people who had someone to call when they were in a time of need was associated with the same wellbeing equivalent as an increase in household incomes by 150%. Find ways to increase your social network by meeting up with old friends, reaching out to new friends, making a walking date, or joining a support group.
Get Your Daily 10:
Did you know that as little as ten minutes of meditation a day could have a profound impact on your mood and health? The Journal of Evidence-based Complementary and Alternative Medicine found that simple daily mediation techniques over an 8-week period were able to reduce perceived stress and blood pressure while improving sleep, mood, and memory in a group of caregivers. Create a daily ritual at a specific time each day to practice mindfulness.
Sleep
It’s certainly no surprise that data has linked chronic sleep deprivation to decreased memory, lowered immune function, and an increased risk for diabetes and depression but catching more zzzz’s is much easier said than done. Busy moms must prioritize sleep because it’s critical to both physical and mental health. Set a reasonable time to sleep each night regardless if all the laundry is done or if that email is finished.
Move
Don’t have time to squeeze in a trip to the gym? Most moms are pressed on time and must fit in exercise where they can. The Journal of Frontiers in Physiology found that people who exercise on a regular basis are more resistant to the emotional effects of stress. Find ways to fit movement into your life by parking your car further away from the store or opting for the stairs instead of the elevator.
Lastly, remember that self-care not only improves your life but it also improves the lives of those around you.
Helliwell, John, and Haifang Huang. “Comparing the Happiness Effects of Real and On-Line Friends.” 2013, doi:10.3386/w18690.
Helliwell, John, and Shun Wang. “Trust and Well-Being.” 2010, doi:10.3386/w15911.
Amati, Viviana, et al. “Social Relations and Life Satisfaction: the Role of Friends.” Genus, vol. 74, no. 1, 2018, doi:10.1186/s41118-018-0032-z.
Ferreira, Teresa, and Preeti Devnani. “Sleep Deprivation and Its Consequences.” Indian Journal of Sleep Medicine, vol. 7, no. 3, 2012, p. 80., doi:10.5958/j.0973-340x.7.3.014.
Bahadoran, Parvin, et al. “Relationship between Fatigue and Sleepiness with General Health of Mothers in the Postpartum Period.” Iranian Journal of Nursing and Midwifery Research, vol. 21, no. 4, 2016, p. 385., doi:10.4103/1735-9066.185580.
Innes, K. E., et al. “The Effects of Meditation on Perceived Stress and Related Indices of Psychological Status and Sympathetic Activation in Persons with Alzheimer’s Disease and Their Caregivers: A Pilot Study.” Evidence-Based Complementary and Alternative Medicine, vol. 2012, 2012, pp. 1–9., doi:10.1155/2012/927509.
Tags: Busy Moms, Dr. Michele Burklund, Mother's Day