{"id":78704,"date":"2023-12-06T08:12:22","date_gmt":"2023-12-06T05:12:22","guid":{"rendered":"https:\/\/invidyo.com\/blog?p=78704"},"modified":"2023-12-06T08:12:22","modified_gmt":"2023-12-06T05:12:22","slug":"13-self-care-strategies-for-parents","status":"publish","type":"post","link":"https:\/\/invidyo.com\/blog\/en\/13-self-care-strategies-for-parents","title":{"rendered":"13 Self Care Strategies For Parents"},"content":{"rendered":"<p class=\"Normal tm7\"><span class=\"tm8\">Parenting is a full-time job, and many parents naturally prioritize their family\u2019s well-being and needs before their own. <\/span>However, mental health experts unanimously agree that if you want to be a better parent you should start by taking care of yourself.<\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">But what is self-care? Are self-indulgence and self-care the same?<\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">No. They are different, but many people treat self-care as a synonym for self-indulgence. Images of eating bonbons in a bubble bath or taking walks on the beach might be visualized, but those are far from accurate. <\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">Self-care is any action you do to improve your health. According to the <\/span><u><a href=\"https:\/\/nami.org\/\"><span class=\"tm8\">National Institute of Mental Illness (NAMI)<\/span><\/a><\/u><span class=\"tm8\">, all self-care habits fall under the following six umbrella categories:<\/span><\/p>\n<ul>\n<li class=\"Normal tm7 tm9\"><span class=\"tm8\">Physical<\/span><\/li>\n<li class=\"Normal tm7 tm9\"><span class=\"tm8\">Psychological<\/span><\/li>\n<li class=\"Normal tm7 tm9\"><span class=\"tm8\">Emotional<\/span><\/li>\n<li class=\"Normal tm7 tm9\"><span class=\"tm8\">Spiritual<\/span><\/li>\n<li class=\"Normal tm7 tm9\"><span class=\"tm8\">Social<\/span><\/li>\n<li class=\"Normal tm7 tm9\"><span class=\"tm8\">Professional<\/span><\/li>\n<\/ul>\n<p class=\"Normal tm7\"><span class=\"tm8\">Brushing your teeth, eating balanced and healthy meals, getting regular exercise, or taking medication for a physical or mental illness are examples of self care habits. All of these fall under one of the above categories and they can help you feel your best, so you can accomplish all that you need to do.<\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">When parents practice self-care, their mental health improves and their levels of fatigue decrease. These improvements might consequently lead to the increased use of positive parenting strategies, which then lead to better outcomes for children.<\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">Parents often focus so much on their children that they have no time for themselves. But when you take time to care for yourself every day, <strong>you\u2019re looking out for your loved ones just as much as you are caring for yourself.<\/strong><\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">According to a <a href=\"https:\/\/www.parentingrc.org.au\/wp-content\/uploads\/ResearchBrief_ParentalSelfCareCompassion43.pdf\">research, <\/a><\/span><u><\/u><span class=\"tm8\">parents who practiced self-care were more confident in their parenting role than parents who did not. And parents who were self-critical were less confident in their parenting role than parents who were less self-critical. <\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">Always remember that when parents are able to meet their own mental and physical needs, it not only benefits their well-being, but their children\u2019s as well. Here&#8217;s an analogy which you must have heard hundreds of times before to help you understand the situation better: Put on your oxygen mask before helping others. <\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">We know that doing that with a baby in one arm and\/or with other kids around who are in need of your care, won\u2019t be that easy. But we are here to remind you of yourself and your needs.<\/span><\/p>\n<p>Below you will find 13 real simple and effective self care strategies that can help you renew your energy, strengthen your relationships and be more compassionate towards yourself.<\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">Try to integrate regular self-care strategies into your daily routine. <\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">Always remember that the times when you\u2019re thinking you don\u2019t have time to take care of yourself are likely the times when you need to practice self-care the most.<\/span><\/p>\n\n<h2 id=\"1-take-care-of-your-physical-health\" class=\"Normal tm7\"><span class=\"tm6\">1. Take care of your physical health<\/span><\/h2>\n<p class=\"Normal tm7\"><span class=\"tm8\">The most basic components of self-care are:<\/span><\/p>\n<ul>\n<li><span class=\"tm8\">Eating a healthy diet. <\/span><\/li>\n<li class=\"Normal tm7 tm11\"><span class=\"tm8\">Getting seven to eight hours of sleep each night.<\/span><\/li>\n<li class=\"Normal tm7 tm11\"><span class=\"tm8\">Doing regular exercise.<\/span><\/li>\n<\/ul>\n<p class=\"tm7\"><span class=\"tm12\">These are also among the most important basic needs of anyone. <\/span><span class=\"tm8\">Healthy food gives you energy. <\/span><span class=\"tm8\">Sleep enables the body to repair, getting rest and preparing for another day. <\/span>Regular exercise improves circulation, boosts the immune system and makes you feel good.<\/p>\n<h2 id=\"2-listen-to-music\" class=\"tm7\"><span class=\"tm8\">2. Listen to music<\/span><\/h2>\n<p class=\"Normal tm7\"><span class=\"tm8\">Listening to music can be a great way of taking care of yourself. <\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">You can listen to music anywhere and when you are doing anything. You do not need to set aside a special time for music. <\/span><\/p>\n<p>According to a <a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/keep-your-brain-young-with-music\">research<\/a> listening to music can<\/p>\n<ul>\n<li>Reduce anxiety.<\/li>\n<li>Decrease blood pressure.<\/li>\n<li>Depress pain.<\/li>\n<li>Improve sleep quality and mood.<\/li>\n<li>Support memory.<\/li>\n<\/ul>\n<h2 id=\"3-meditate\" class=\"tm7\"><span class=\"tm8\">3. Meditate<\/span><\/h2>\n<p class=\"Normal\"><span class=\"tm8\">Meditating sounds daunting at first. But in truth, to begin meditating, you just need 5 minutes. <\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">If you are new to meditation, guided meditation might be a good place to start. There are many apps, websites, and audio files that can help you through the steps of meditation.<\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">Also breathing exercises can help you surf through the challenges of life and reduce stress. Just a couple of minutes might be enough to calm your mind and body. <\/span><\/p>\n<h2 id=\"4-spend-time-in-nature\" class=\"tm7\"><span class=\"tm8\">4. Spend time in nature<\/span><\/h2>\n<p class=\"Normal tm7\"><span class=\"tm8\">Studies have shown that being in nature has a positive effect on our bodies by reducing cortisol levels, muscle tension, and demands on our cardiovascular systems (lowers heart rate and blood pressure). Being out in nature often may lead to lower rates of heart disease.<\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">Nature also boosts endorphin levels and dopamine production, which promotes happiness.<\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">So <\/span><span class=\"tm8\">a quick walk in a park, a hike on a trail, or spending some time in a garden can be great to:<\/span><\/p>\n<ul>\n<li class=\"Normal tm7 tm11\"><span class=\"tm8\">Improve your mood.<\/span><\/li>\n<li class=\"Normal tm7 tm11\"><span class=\"tm8\">Reduce feelings of stress or anger.<\/span><\/li>\n<li class=\"Normal tm7 tm11\"><span class=\"tm8\">Feel more relaxed.<\/span><\/li>\n<li class=\"Normal tm7 tm11\"><span class=\"tm8\">Improve your physical health.<\/span><\/li>\n<li class=\"Normal tm7 tm11\"><span class=\"tm8\">Improve confidence and self-esteem.<\/span><\/li>\n<li class=\"Normal tm7 tm11\"><span class=\"tm8\">Be more active.<\/span><\/li>\n<li class=\"Normal tm7 tm11\"><span class=\"tm8\">Meet new people. <\/span><\/li>\n<\/ul>\n<h2 id=\"5-go-through-the-motions\" class=\"tm7\"><span class=\"tm13\">5. Go through the motions<\/span><\/h2>\n<p class=\"Normal tm7\"><span class=\"tm8\">Feelings, thoughts and behaviors are connected. This means that a healthy habit starts to change emotions, thoughts and beliefs. This is amazing. <\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">Taking a shower, going for a walk, exercising for 10 minutes, doing yoga for a couple of minutes might end up making you feel a little bit happier. <\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">Experts share that whether you are pushing a stroller or walking on your own, get your body moving for 20 minutes. A little extra activity might help you feel energized. <\/span><\/p>\n<h2 id=\"6-spend-some-time-with-friends-or-family\" class=\"tm7\"><span class=\"tm8\">6. Spend some time with friends or family<\/span><\/h2>\n<p class=\"Normal\"><span class=\"tm8\">Our well-being relies on intimate social connections. <\/span><span class=\"tm8\">Social connections provide us with an essential sense of identity and help us learn skills necessary to thrive in a complex world.<\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">It is an integral part of self-care. <\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">Social connections can<\/span><\/p>\n<ul>\n<li class=\"Normal tm7 tm11\"><span class=\"tm8\">Lighten your mood and make you feel happier.<\/span><\/li>\n<li class=\"Normal tm7 tm11\"><span class=\"tm8\">Lower the risk of dementia.<\/span><\/li>\n<li class=\"Normal tm7 tm11\"><span class=\"tm8\">Promote a sense of safety, belonging and security. <\/span><\/li>\n<li class=\"Normal tm7 tm11\"><span class=\"tm8\">Allow you to confide in others and let others confide in you.<\/span><\/li>\n<\/ul>\n<p class=\"Normal tm7\"><span class=\"tm8\">But it can be hard to find time to see friends and some family members when you have a baby. <\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">To stay connected and socialize you can ask for help. Partners might give room to each other to meet friends and family besides socializing as a family. You can ask a friend, a neighbor, family elder or your sibling if you have to care for your baby. <\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">Another way of socializing is doing things that help you stay connected with other adults. Below are some examples:<\/span><\/p>\n<ul>\n<li class=\"Normal tm7 tm11\"><span class=\"tm8\">Have a lunch with your neighbor (sometimes at home or outside when your baby is with you.)<\/span><\/li>\n<li class=\"Normal tm7 tm11\"><span class=\"tm8\">Get your nails done with your friends. <\/span><\/li>\n<li class=\"Normal tm7 tm11\"><span class=\"tm8\">Have a walk in the park with your favorite family member. <\/span><\/li>\n<li>Invite a friend to your home to have tea time together.<\/li>\n<\/ul>\n<h2 id=\"7-give-yourself-some-time-to-be-alone\" class=\"tm7\"><span class=\"tm8\">7. Give yourself some time to be alone<\/span><\/h2>\n<p class=\"Normal tm7\"><span class=\"tm8\">It\u2019s important to give yourself a few minutes of alone time.<\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">Even if it\u2019s just five minutes each day that you set aside to relax by yourself, a little solitude might help you unwind. <\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">Whether that means waiting until your child takes a nap or waiting until a friend or family member is caring for your child, give yourself permission to charge your batteries with a little alone time.<\/span><\/p>\n<h2 id=\"8-write-in-a-gratitude-journal\" class=\"tm7\"><span class=\"tm8\">8. Write in a gratitude journal<\/span><\/h2>\n<p class=\"Normal tm7\"><span class=\"tm8\">According to studies, people who keep gratitude journals sleep longer and experience higher quality sleep. <\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">Writing in a gratitude journal takes only a few minutes. Before you go to sleep, write down 3 things you\u2019re thankful for. They don\u2019t have to be complex things. You can be thankful for simple things like a sunny day, a smile, a chat with a friend. These are simple but beautiful aspects of life. <\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">This way you will remind yourself of the things you have to be grateful for and they can help you feel good about life, especially during times when that seems to be tough.<\/span><\/p>\n<h2 id=\"9-spend-a-little-on-yourself\" class=\"tm7\"><span class=\"tm8\">9. Spend a little on yourself<\/span><\/h2>\n<p class=\"Normal tm7\"><span class=\"tm8\">It is always easier to spend your money on your kids and neglect yourself. <\/span>But showing your kids that you value your needs and necessities is also important.<\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">Set aside a little budget each month and give yourself permission to spend on yourself.<\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">You can, <\/span><\/p>\n<ul>\n<li class=\"Normal tm7 tm11\"><span class=\"tm8\">Buy yourself new clothes. <\/span><\/li>\n<li class=\"Normal tm7 tm11\"><span class=\"tm8\">Get new books and magazines.<\/span><\/li>\n<li class=\"Normal tm7 tm11\"><span class=\"tm8\">Get a new haircut.<\/span><\/li>\n<li class=\"Normal tm7 tm11\"><span class=\"tm8\">Just do something nice for yourself.<\/span><span class=\"tm8\"><br \/>\n<\/span><\/li>\n<\/ul>\n<h2 id=\"10-practice-mindfulness\" class=\"tm7\"><span class=\"tm8\">10. Practice mindfulness<\/span><\/h2>\n<p class=\"Normal\"><span class=\"tm8\">According to studies, mindfulness practices may help you manage stress,<\/span> <span class=\"tm8\">cope better with illnesses, improve sleep and reduce anxiety and depression. They can even increase your overall happiness. <\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">This is because a daily mindfulness practice can help you become more present. Rather than replaying something in your mind that happened yesterday or worrying about what might happen later today, living in the moment will help you enjoy what\u2019s right in front of you now.\u00a0<\/span><\/p>\n<h2 id=\"11-take-a-break-from-electronics\" class=\"Normal tm7\"><span class=\"tm8\">11.\u00a0 <\/span><span class=\"tm8\">Take a break from electronics<\/span><\/h2>\n<p class=\"Normal tm7\"><span class=\"tm8\">Scrolling through social media, surfing the internet, and binge-watching TV might seem like a good way to relax your mind. But it&#8217;s not. These activities might sometimes cause more stress than they relieve.<\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">A digital detox might help you reset some of your habits and is also a good example for your kids. <\/span><\/p>\n<p class=\"tm7\"><span class=\"tm15\">So, try to<\/span><\/p>\n<ul>\n<li class=\"Normal tm7 tm9\"><span class=\"tm8\">Unplug your device for an hour every night.<\/span><\/li>\n<li class=\"Normal tm7 tm9\"><span class=\"tm8\">Set aside one weekend a month to step away from your smartphone.<\/span><\/li>\n<li class=\"Normal tm7 tm9\"><span class=\"tm8\">Make a rule to keep your phone out of your bedroom.<\/span><\/li>\n<\/ul>\n<h2 id=\"12-join-a-book-club\" class=\"tm7\"><span class=\"tm8\">12. Join a book club\u00a0<\/span><\/h2>\n<p class=\"Normal tm7\"><span class=\"tm8\">A book club can serve several purposes. <\/span><span class=\"tm8\">Joining a book club, either in-person or online,<\/span><\/p>\n<ul class=\"Normal tm7 tm16\">\n<li class=\"tm14\"><span class=\"tm8\">Helps you socially connect.<\/span><\/li>\n<li class=\"Normal tm7 tm14\"><span class=\"tm8\">Motivates you to set aside time to read.<\/span><\/li>\n<li class=\"Normal tm7 tm14\"><span class=\"tm8\">Broadens your horizons.<\/span><\/li>\n<li class=\"Normal tm7 tm14\"><span class=\"tm8\">Gives you the chance to hear new perspectives.<\/span><\/li>\n<\/ul>\n<p class=\"Normal tm7\"><span class=\"tm8\">You can always start your own book club, too. You can gather some of your friends every week and discuss a book of the group&#8217;s choice.<\/span><\/p>\n<h2 id=\"13-turn-your-bedroom-into-a-retreat\" class=\"tm7\"><span class=\"tm8\">13. Turn your bedroom into a retreat<\/span><\/h2>\n<p class=\"Normal\"><span class=\"tm8\">A good way of taking care of yourself is creating a special place for yourself. Your bedroom might be a good choice. <\/span><span class=\"tm8\">You can turn your bedroom into a retreat that you like to spend time in. <\/span><\/p>\n<p class=\"Normal tm7\"><span class=\"tm8\">To feel relaxed in the room you can,<\/span><\/p>\n<ul class=\"Normal tm7 tm16\">\n<li class=\"tm14\"><span class=\"tm8\">Declutter your space.<\/span><\/li>\n<li class=\"Normal tm7 tm14\"><span class=\"tm8\">Buy some comfortable sheets.<\/span><\/li>\n<li class=\"Normal tm7 tm14\"><span class=\"tm8\">Have some decorative cushions.<\/span><\/li>\n<li class=\"Normal tm7 tm14\"><span class=\"tm8\">Try a new paint on the walls.<\/span><\/li>\n<li class=\"Normal tm7 tm14\"><span class=\"tm8\">Decorate the room with colorful candles and some new paintings.<\/span><\/li>\n<\/ul>\n<p><span class=\"tm8\">Investing some time into making your room a retreat can ensure you will have a comfortable place to unwind at the end of the day.<\/span><\/p>\n<hr \/>\n<p class=\"Normal tm7\"><span class=\"tm8\"><strong>References:<\/strong> psychologytoday.com, raisingchildren.net.au, waterford.org, parentingrcorg.au, health.clevelandclinic.org, verywellfamily.com, healthline.com, hopkinsmedicine.org<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"Parenting is a full-time job, and many parents naturally prioritize their family\u2019s well-being and needs before their own.&hellip;\n","protected":false},"author":6,"featured_media":78708,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[164],"tags":[1527,1534,1529,1526,1528,1537,1524,1530,1523,1525,1532,1531,1536,1535,1533],"table_tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/invidyo.com\/blog\/en\/wp-json\/wp\/v2\/posts\/78704"}],"collection":[{"href":"https:\/\/invidyo.com\/blog\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/invidyo.com\/blog\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/invidyo.com\/blog\/en\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/invidyo.com\/blog\/en\/wp-json\/wp\/v2\/comments?post=78704"}],"version-history":[{"count":6,"href":"https:\/\/invidyo.com\/blog\/en\/wp-json\/wp\/v2\/posts\/78704\/revisions"}],"predecessor-version":[{"id":78712,"href":"https:\/\/invidyo.com\/blog\/en\/wp-json\/wp\/v2\/posts\/78704\/revisions\/78712"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/invidyo.com\/blog\/en\/wp-json\/wp\/v2\/media\/78708"}],"wp:attachment":[{"href":"https:\/\/invidyo.com\/blog\/en\/wp-json\/wp\/v2\/media?parent=78704"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/invidyo.com\/blog\/en\/wp-json\/wp\/v2\/categories?post=78704"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/invidyo.com\/blog\/en\/wp-json\/wp\/v2\/tags?post=78704"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/invidyo.com\/blog\/en\/wp-json\/wp\/v2\/table_tags?post=78704"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}