7 Self-Care Tips for Busy Moms that Empower Your Body and Mind
When you're running around caring for others, it can be easy to forget to prioritize the person who makes it all happen: YOU! Being a mom is a rewarding but exhausting job—and we're not just talking about plopping into bed at the end of the day. Moms often feel mentally exhausted and just plain burned out from the mental load of motherhood.
Taking a step back to care for yourself is essential when your brain and emotions feel overloaded. Addressing your needs will give you more energy and patience to care for those you love the most.
Let's talk about self-care for busy moms that helps recharge your mental batteries for better physical and emotional health.
1. Workout to Energize and Refresh, Not Perfect Your Physique
Finding time to work out can seem impossible when you're mentally exhausted and short on precious time. You may even think taking time to work out is selfish when others need your attention. We'll scream this from the rooftops, but prioritizing your health is NEVER selfish!
If you struggle to work out, try reframing your why. Yes, working out is essential for physical health. Exercise is also a fantastic way to improve your mental health by increasing energy levels and reducing stress! Think about working out as a way to improve your emotional health so you can show up for your kids, partner, coworkers, friends, and family. (And also show up for yourself!)
Whether it's a quick walk or a 30-minute Expecting and Empowered App workout, schedule movement like it's one of your many must-do appointments. You can even break up your workouts into a few minutes throughout the day to give your mind a quick break.
2. Find Your Mom Mantra
Sometimes, we need a little self-encouragement. Choosing a positive affirmation can be a helpful tool to remind yourself that you're doing great in challenging moments. (For real, though, you're doing amazing—that counts!) It's not all woo-woo wellness when it comes to self-affirmation. Positive affirmations are shown to help people reduce stress and improve feelings of wellness.
When choosing your mom mantra, choose something that really resonates with your feelings. Some of our favorite mantras for motherhood:
"I am doing my best"
"I can do hard things"
"I am enough"
"I can do anything in a day"
"I am freaking superwoman"
3. Take a Walk to Clear Your Head
Getting a little movement and fresh air can do wonders for your mind and body—yes, hot mom walks count, too. If you crave non-kid entertainment, it's also the perfect opportunity to listen to a few minutes of a podcast, audiobook, or guided meditation. Connecting with nature during a walk can help reduce stress and anxiety. Regular walking is also excellent for your heart and overall physical health.
Even if you're with the kids, take them along to recharge and get everyone out of the house. Moving with your kids in tow encourages them to follow a healthy lifestyle. Studies show that mom's physical activity level directly correlates to their kids's physical activity level.
4. Create Inner Calm With Yoga
Feeling overwhelmed and low-energy? Stressed about exerting a ton of energy into a strength training workout? Take the opportunity to let exercise work with your mood! Yoga is a great way to develop a mindfulness practice for motherhood and connect with your breath. If you're pregnant, yoga can also help prepare your body and mind for labor!
Gentle yoga focuses on stretching and restorative movements connecting your mind and body. As a result, yoga is proven to help reduce anxiety and stress. You can get your flow on in the E+E App with prenatal or postpartum yoga. These instructor-led classes range from 15-60 minutes and talk you through breathwork, positions, and safety modifications.
5. Find Community With Like-Minded Moms
Motherhood can often feel isolating, but the truth is there are tons of moms out there going through it. Try joining parenting and mom groups, or engage with online communities like our Expecting and Empowered App or Instagram! These kind, supportive moms are ready to chat through every challenging season.
Even catching up with your mom friends during play dates or kid-free Saturday coffee can help you share the joys and struggles of motherhood. (This is the time to ask your support person or family for help so you can take some me-time!) Surrounding yourself with positive and supportive women will uplift your spirits and give you a safe space to open up about motherhood's ups and downs.
6. Unplug to Reconnect
Social media can be a great way to connect with other moms, but it can also have a dark side. Research has found new moms often have more anxiety from constantly seeing how others portray motherhood. The constant comparison game and excess screen time can be really draining.
If you find yourself reaching for your phone when you need a brain break, it may be time to unplug. Try scheduling specific times to check social media throughout the day or set social media timers on your phone to limit your access. You can also create dedicated screen-free hours for the whole family to help yourself and your loved ones work on being present.
7. Declutter Your Space: Less Chaos = More Peace
In a word, motherhood can be chaotic. From busy schedules to messy houses, chaos and clutter can quickly increase stress levels. One study found women with more cluttered homes actually had higher stress hormone levels throughout the day! Being surrounded by a bunch of stuff can also make it hard to focus and think clearly.
If we're being honest, some clutter and mess is just part of having kids. Showroom-ready homes are not realistic. But many of us are holding on to things we don't need and adding to the clutter with our daily habits. Try to dedicate 15 minutes each day to decluttering a small area. You can also do a quick 15-minute home reset every night to reorder your home (think dishes done, toys put away, laundry hung). A calmer space leads to a more peaceful mind.
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