Self-Care for Busy Parents
- Dr. Divya Jain
- Aug 2
- 3 min read
Here we go again! Yet another blog about SELF-CARE. Ugh! Who has the time? My kids are pulling on my pants, have spaghetti in their hair, and the dog needs to pee.
WHOA! Press the breaks! You sound burned out, stretched paper thin, and about to explode. That pressure cooker of steam bubbling in your chest needs a safety valve out.
Self care is hard. You're busy and it's near impossible to make the time when you feel stretched paper thin. I get it! AND small things done often have LARGE RIPPLE EFFECTS.
Let’s sit down and identify routines that already exist in your life, and augment them with self-care rituals that work for busy parents.
Opportunity #1: Have a daily commute?
Fabulous! Use that dead time to listen to that audio book that’s been on your book list for ten years, a lovely uplifting podcast by a celebrity you respect, or to catch up on the news so you feel less clueless when chatting up colleagues around the coffee machine.
Opportunity #2: Have a sleep routine… or none at all?
Creating a ritual around waking or sleeping is an incredibly grounding experience when you are thoughtful about how you build that ritual, focusing on building habits that make you feel whole again. If you are a morning person, set your alarm for 15-30 minutes before your kids wake up. Take those few quiet moments to stretch, do some yoga, or brew a cup of coffee and enjoy it in peace.
If you prefer to have your kids be your alarm, then look to your evenings as a source of respite. Once they are in bed, put away your screens because you know that doom scrolling is just numbing your brain. Instead, bring intention to how you spend your 1-2 hours of quiet before going to bed yourself. Maybe 30 minutes must be dedicated to cleaning the house. But you still have plenty of time to sip tea while reading a good book, painting your nails, or crafting. Whatever helps you feel rested, that’s what you prioritize in these moments before your head hits the pillow. Bring intention to disengaging from daily chores and screens.
Adequate and quality sleep is important for a parent’s mental and physical health, their ability to parent effectively, as well as to be fully engaged and present for their children and partners. Aim for 6-8 hours of uninterrupted sleep. Establishing and maintaining a healthy sleep schedule is essential for your emotional well-being and relationships.
Opportunity #3: Movement Rituals?
I’m so glad that you kept your commitment to working out! Researchers have found that exercise is one of the best ways to bust the physiological effects of chronic stress. It’s not just about the endorphins in the moment or right after your workout. It’s about the long-term impact of keeping your body, and the emotions that may have gotten stuck inside of it, moving. Remember, we don’t move because we have to. We move because we can. It’s a privilege.
Be careful not to get hung up on what counts as a “workout.” Anything that causes you to move your body for an extended period of time, counts in our books. That may mean taking a 15-minute walk between meetings or before you start preparing dinner to get fresh air and your blood flowing. That may mean doing a 7-minute HIIT workout next to your desk before walking out of your office. Start small. Consistent practice is more effective than intense practice.
Let’s augment your workout with 5 minutes of deep breathing or progressive muscle relaxation during your cool down. Focusing on deep breathing exercises can help to calm your nerves and manage stress levels. Inhaling slowly and deeply, as well as exhaling fully, helps you focus on the rhythm of your breath until you are calm and present.
So what do you think? What small things can you commit to doing often? What small things can help you fill your cup, sip by sip?
