How To Manage Your Mental Health During the War

It can be overwhelming and frightening when breaking news and images of war, destruction, and death flood the media. These scenarios can impact people’s mental health during the war, causing them anxiety and stress.
The distress usually stems from the fear that similar events will occur where you live. This is a typical response. Some experts have even labelled this phenomenon “headline stress disorder,” “war anxiety,” or “nuclear anxiety.”

If you are feeling this way, here are a few tips to help you fully understand your emotions, cope with stress, and seek help if necessary.

Seek Professional Treatment

If you are worried for more than four to six weeks and have strong feelings that will not disappear, you should seek professional help. People who have had past mental health issues and have survived trauma may also benefit from seeing a psychiatric medical professional. Natural aids like CBD gummies and edibles can also be an excellent alternative to help with anxiety and fear. Make sure you choose only trusted vendors good quality Cannabis Oil to get the best products on the market.

Spend Time with Loved Ones and Practice Gratitude

Although the thought of war can be distressing, be grateful that you live in a relatively safe environment. Food, shelter, and medical care are all available if necessary. These things are worth being thankful for. And people should learn to be grateful for the simple things in life that are often taken for granted.

You can also spend quality time with your family. Take pleasure in their company, whether over the phone or in person. Tell a friend or family member about your worries and how you feel. Maintain healthy relationships and create a solid support system.

Step Away from Negative Thinking

When it comes to your mental health during the war, focusing on “what ifs” can lead to negativity spirals and increased anxiety. Obsessive worry provides no real benefit, especially when the conflict is beyond your control. Positive thinking does not imply ignoring life’s less pleasant circumstances.

Positive thinking simply means approaching unpleasant situations more positively and productively. You expect the best, not the worst, to happen.
If most of your thoughts are negative, you are more likely to have a pessimistic outlook on life. You’re probably an optimist if your thoughts are mostly positive.

Practice Meditation and Mindfulness

In today’s 24/7 world, where attention is pulled in 100 different directions at once, training the mind to focus and concentrate is more critical than ever. Mindfulness practice can help you feel more grounded in the present situation. Acknowledging that, while you can’t predict what will happen in the future, you are safe right now. When emotions become too much to bear, the practice of taking a slow, deep breath and bringing yourself back to the present can be incredibly beneficial.

Make time for yourself as well. Try to relax and reassure yourself that trying time will pass, and indeed they always will. Take a few deep breaths in and out. Engage in enjoyable activities; this is how mindfulness can be practiced.

Engage Relaxing and Soothing Activities

Consuming some form of news every day is essential for most of us. But during times of war, it can take a toll on our mental health. To combat the fear, anxiety, and worry that often follow bad news, Edelstein suggests doing something positive or healthy right away, such as calling a friend or working on a hobby.

Enjoy nature by taking a walk outside. Stress, anxiety, and depression can all be reduced by spending time outside. Breathing in the fresh air can also help center oneself to live in the present. Yes, there might be experiences of anxiety; but even so, recognizing those feelings, reducing media triggers, and relaxing in nature can provide relief.

Limit Time Spent on Consuming News on War

The key to staying healthy, like many other things, is moderation. Staying informed is not only responsible but also critical to your safety at the time of war. Some feasible steps can be taken to protect ourselves and those around us while maintaining a balance of moderation and staying informed. It’s simple to get constant updates, news releases, and minute-by-minute notifications about breaking news with smartphones. This overtime of news of the war can quickly become too much information to process for our mental health. Endeavour to turn off or delete specific news sites, especially if they’re becoming too much.

Avoid watching television news and using the Internet at all hours of the day. Images, rumors, and speculation can all hurt our overall well-being.
A healthy approach to the news cycle is to depend on credible news sources, have experienced members of the media who do their research, and provide wholesome perspectives. Even at that, it is to watch how much you take in.

Final Thoughts

In the end, we have no control over a war’s outcome. But having control over the things we can change, such as how much news we consume, as well as the activities that help us relax, can help with maintaining our sense of well-being and better mental health. Especially when the world feels out of control.

Author Bio

Lisa is a full-time content marketing specialist. She has been closely following the CBD Healthcare and Medical Industry trends for quite some time. On her off days, she likes to spend her time at the nearest animal shelter, or be nose deep in a novel.

Top Ways to Relax and Unwind as a Busy Mom

Moms can attest that motherhood is not for the faint-hearted. Moms typically have a lot on their hands which can be overwhelming. It is especially true for mothers who previously suffered episodes of mental illness. Sadly, many moms will still not put themselves first because they want to nurture everyone else. It can cause immeasurable suffering, including burnout, fatigue, self-hate, or even sinking into depression.

To avoid this, moms must continually find ways to relax and unwind to become the best versions of themselves regardless of how busy they are. Unwinding does not have to be something complicated or expensive. It can be as easy as joining the best dating sites and finding company for coffee or a glass of wine. Other ways to relax include:

Enjoy a Spa Day

One of the best ways to relax when you are stressed is to set some time aside for a spa day. You do not even need to go to the salon or any other establishment. A home spa is an excellent idea for any mom who needs some me-time to unwind. You can easily create a relaxing spa by:

- Light up some scented candles or incense
- Put on comfy slippers
- Run a warm bubble bath
- Drink your favorite beverage
- Apply a face mask
- Get a massage from a loved one

Spas are one of the best ways to relax because they allow you to rejuvenate your body and recharge your batteries.

Engage in Light Exercises

Exercise is one of the answers to the query of what are good ways to relax. A study from Harvard confirms that exercise can be relaxing and reduce stress. Different activities make up the solution on the best ways to relax. These include aerobic exercises, breathing exercises, and mental exercises.

Just be sure to engage in the exercises that you can comfortably perform. Where possible, consult with your physician or a professional trainer to pinpoint the activities you will be doing. It is a sure way of benefitting from exercising as an option of ideal ways to relax.

Read a Book

Reading an enjoyable book that does not induce stress is one of the ways to relax when nervous. Reading books offers a healthy escape from daily stressors, making it one of the ideal ways to relax.

University of Sussex 2009 study revealed that you could reduce stress by up to 60% simply by reading a book. Reading a book can also work faster than other ways to relax, such as drinking tea or other relaxation techniques. moms should dedicate at least 30 minutes daily to read without any interruptions.

Pursue Fun Hobbies

Spending time doing what you love also counts among the best ways to relax. It normally counts as part of self-care, seeing that finding fun hobbies can enhance mental health. Depending on what you like, there are tons of relaxing hobbies to pursue, such as:

- Gardening
- Scrapbooking
- Photography
- Playing games
- Drawing
- Learning something new, etc.

You can pick something that makes your heart leap with joy to enjoy hobbies as one of the ways to relax. Always find time to pursue hobbies so that you do not end up being an over-stressed mom, an aspect that can be detrimental to your health.

Conclusion

All moms, even those with the busiest schedules, need to find ways to relax. Above are the top ways to relax moms can explore. Unwinding helps a person reset and get the energy to continue playing their roles in the best possible way. Do you always wonder how to find ways to relax? Was the article above helpful? Which are the ways to relax you will be adopting from now on? Let us know in the comments.

Author Bio

Mrs. Davis is a freelance writer sharing the insights on how couples can shake up their love lives in and out of the bedroom. Mrs. Davis enjoys researching, discussing, and writing on the topics of wellness, relationship, sex, psychology, parenting etc. She is currently doing specific research on the topic. Mrs. Davis loves sport, traveling and knitting.

How Art Can Help New Parents Relax

You’ve just put your baby to bed. Now, it’s time to take a deep breath and relax. However, sometimes it can be difficult to unwind. Your body might be tired, but your brain is still buzzing with plans for tomorrow. If you’re experiencing this frenzy, it might be a perfect opportunity for you to embrace an art-related hobby. Art and craft projects are perfect for helping new parents relax because crafting can:

Reduce stress

The repetitive motion of many arts and crafts invokes a calming rhythm, similar to meditation.

Decrease depression and anxiety

The repeated motion and relaxed breathing used in many art projects can release serotonin — the body’s natural anti-depressant — in the brain.

Build self-esteem

Being a new parent can be difficult. Just when you think you have the hang of something, your baby decides to switch up the routine. Take a few minutes to tackle an easy win, such as a quick, de-stressing art project.

Relieve insomnia

The repetitive motion of creating art can calm the mind, especially when combined with non-stimulating background sounds, such as those from a sound machine or white noise app on your phone. Crafting before bed can help you sleep better.

Occupy your hands

If you are prone to stress-eating, pick up an art-related hobby instead of a bag of chips. Holding and engaging with craft supplies can help keep you from eating mindlessly while watching TV.

Help prevent memory loss

Learning a new skill — even a skill that is not physically or mentally demanding — can help keep your mind sharp by strengthening the neural connections in the brain.

Be done while seated or standing

If you’ve been on your feet all day, it feels wonderful to sink into your favorite couch and put your feet up. By the same token, if you’ve been at a desk for several hours, it feels just as good to stretch your legs, back and shoulders. If you need to do more standing than sitting during your art projects, try crafting at a counter-height dining table or at a standing desk. Stand-up desks can also help keep little ones from getting into your art supplies.

Give It a Try!

Art doesn’t have to be intimidating or overly complicated. You can find easy art options — such as paint-by-number sets — at your local crafts store or supermarket. If you’re on a tight budget, you could create some simple works of art from the everyday objects around your home!

Here are some art and craft ideas to help any parents relax, new or tenured. Remember, don’t leave your projects unattended and always stow supplies before you retire for the evening.

Paint-by-number sets

Paint-by-number kits have improved tremendously since they debuted in the 1950s. During those days, the enclosed “canvasses” were pieces of cardboard that would sometimes bend and warp. Usually, there was only one type of brush included and the thick colors of pigment arrived in plastic containers that refused to stay closed, so the paints would often dry into cracked fossils before you could finish painting.

Today’s paint-by-number kits are much better. Many canvasses are made of woven linen and are available in various sizes. You can find kits with acrylic-based paints that are non-toxic, making them safe for kids, pregnant moms, pets and the environment. Many kits even include multiple brushes and hanging hooks. Best of all, in addition to contemporary abstracts and classic images by Klimt and Van Gogh, your personal photos can be uploaded to create custom canvas templates.

Coloring books

Grown-up coloring books can be purchased online or found in the magazine section of supermarkets and drug stores. Their images feature a range of patterns and topics, from Zen-inspired mandalas to realistic images of the human musculoskeletal system. Shade them with colored pencils, markers, highlighters from your home office or your kids’ crayons.

Crocheting and knitting

One current trend is arm knitting, which incorporates your arms, wrists and hands instead of knitting needles or crochet hooks. The result is a chunky blanket made of giant stitches. It’s easy to learn, and fun to complete!

Puzzles

Jigsaw puzzles often incorporate famous artwork. Assembling the pieces lets you engage with works of art even if you’re unable to visit the museums in which they are housed.

Origami

There are hundreds of paper-folding patterns available online. Their difficulty levels range from easy to mystifyingly complex. Like any art project, start simple and work your way up.

Creating art is a perfect activity to help new parents relax. Crafting is great for your self-care time, while you make masterpieces to use throughout your house. Plus, artistic activities can be accomplished quietly, enabling you to listen for the kiddos. Alternatively, many art projects — such as coloring — can be done as joint projects, with little ones working on their creations by your side. The next time you need some quiet time to rejuvenate your body, mind and soul, choose an art project.

Author Bio

Anna Baker is Social Media Manager for Crafts by Numbers, a provider of premium paint by number products. Baker has more than a year experience within the industry and focuses on managing various social networks.

Self-Care Ideas You Can Enjoy On a Budget

Self-care isn’t just splurging on new gadgets and outfits for a quick boost of serotonin. A little retail therapy definitely has its benefits, but self-care can also be enjoyed on a small budget because it’s about managing your well-being by tending to your needs.

It’s important to take time each week to reconnect with the present moment and yourself. This allows you to acknowledge your emotions, mental health, and physical wellness while improving your overall well-being with a little pampering.

There are thousands of ways to do this, from a weekly yoga class to browsing new releases at your favorite book store. Of course, you can pamper yourself without spending a fortune. Schedule weekly “you” time with these self-care ideas for a happier, healthier you.

Self-Care Ideas You Can Enjoy on a Budget — *This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that we only work with companies and individuals that we trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

Enjoy a Walk

Walking is an underrated form of exercise. Regular walks can improve your cardiovascular health, strengthen your bones, and reduce your risk of diseases like heart disease and diabetes. All without expensive equipment or a gym membership. It’s a good way to relax by yourself or enjoy with your friends, family, or pet.

Take In The Scenery

Forest bathing is a growing trend that taps into the proven health benefits of plants. All you need is to take a walk through the woods to enjoy the sights, smells, and positive energy of nature. This is a great way to enjoy self-care on a budget since Mother Nature is free!

Time in nature is hugely beneficial to your mental well-being and can improve your mindfulness practices. Even if you can’t hit the trails, you can benefit from indoor plants, gardens, or even images of green spaces.

Dress to Impress

Wearing your favorite outfit, doing your hair, and trying a new makeup look can all help you look and feel your best. If you’re really looking for a mood boost, try incorporating some color theory into your wardrobe.

Yellow is sure to help you feel cheery, while red can give you the confidence you need to ace a job interview. It doesn’t cost a cent to dress up for yourself, though you can treat yourself to a new outfit or accessory every once in a while.

Jot In Your Journal

Journals are perfect tools for planning, processing, and creativity. Take time to journal each week and consider setting a writing goal for yourself.

You may want to improve your mindfulness, and gratitude journaling is a great way to do just that. If you’re trying to be more creative, choose a writing prompt each week or create interesting characters in your journal. No matter what you write, make sure it’s serving you and your needs.

Celebrate With a Spa Day

The classic self-care spa day lets you unwind and relax at home. Start with a soothing bath and enjoy some aromatherapy with essential oils, candles, or bath products. Then enjoy a rejuvenating facial, mani/pedi, or moment for meditation.

Whichever spa day activities you choose, schedule this time with your family so you can shut your phone off without stress. This is your time to enjoy a few hours to yourself without worrying about work, chores, and other distractions.

How To Practice Self Care By Doing Less — .

Regardless of your self-care budget, choose a day each week where you can dedicate a couple of hours to your needs. Building self-care into a schedule will help you prioritize your wellness so you can be the best and brightest version of yourself.

Enjoy these additional self-care ideas and pamper yourself without guilt.

Splurge Without Sacrifice — https://www.possiblefinance.com/

Author Bio

Briana Marvell is a content creator from Austin with interests in personal finance and housing. When she’s not at her desk, you can find her hiking with her dog or enjoying a good book. Find her on LinkedIn & Twitter.

16 Self-Care Ideas for Different Types of Moms

Mother’s Day might be behind us, but that doesn’t mean mom’s pampering stops! Self-care is so important regardless, but for moms, it’s vital for staying sane and continuing to juggle many responsibilities in the age of COVID-19.

For any self-care newbies, the concept might seem like a buzzword, but studies show its remarkable benefits for overall well-being and health. Self-care isn’t about slacking off or going to the spa, but the practice of taking action towards preserving one’s health.

This past year, moms have been forced to do the impossible– balance working from home, helping their kids with virtual learning, and keeping their homes running smoothly. Half of all moms have seen their workloads increase and to balance it all, put their own needs on the backburner.

If you’re a mom who deserves some time off or you know a mom who has been deprioritizing her own needs, the following 16 self-care ideas are for you. Let’s get started by listing different ideas for different kinds of moms!

16 Self Care Ideas for Different Types of Moms — *This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that we only work with companies and individuals that we trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

Self-Care Ideas for Stay-At-Home Moms

Stay-at-home moms have not received the breaks they need as kids no longer have sporting programs, extracurricular activities, or school a part of their schedule. Here are a few ideas for incorporating self-care as a stay-at-home mom.

Indulge in “me-time”

Stay-at-home moms might feel like prioritizing time for themselves in a house full of kids is “selfish” however, self-care is about replenishing your resources without depleting someone else’s. Creating a standard of wellness and personal development in your household will also encourage your kids to do the same!

Talk to someone who can relate

Discuss the highs and lows of motherhood with someone who can relate to you. Venting to another mom can grant you the perspective you need to feel like you have support when you need it.

Try journaling

Treat yourself to some private quiet time to write down your thoughts. Journaling can be very therapeutic and help them practice gratitude and self-awareness.

Meditate

Research shows that meditation can sharpen your mental awareness, prevent insomnia and even help you feel more present and attentive when caring for your kids.

Self-Care Tips for Stay-At-Home Moms — .

Self-Care Ideas for Moms Who Work

While the “rest is for the wicked” mindset, might prove successful in the workplace, breaks and relaxation time is needed for moms to balance work and family. Try the following self-care ideas geared at working moms.

Listen to a thought-provoking podcast

For busy moms who only have free time in the car or on the run, try listening to an inspirational podcast. Follow podcasters like Brené Brown or Oprah who converse with leaders in society to feel courageous during a chaotic climate.

Get creative

Doing an activity that is stimulating and creative can help moms connect with who they are on a deeper level and unleash their inner child.

Turn off your devices

Unplugging from technological devices allows your body to naturally shut down and relax for restful sleep.

Put it in your schedule

TEDx speaker and holistic nutritionist Rebecca Cafiero recommends blocking off time on her calendar for self-care. She says “If it isn’t scheduled, it isn’t real.”

How to NOT feel isolation while in self isolation — .

Self-Care Ideas for Essential Workers

Moms who are also essential workers have been called to perform at the same level while experiencing psychological pressures from the pandemic. Explore the following ideas for getting the rest you need.

Look to others for support

Many moms are not able to receive the support they need from friends and family due to social distancing guidelines. Instead, ask friends and families to help you in other ways like going grocery shopping for you, dropping off dinners or virtually teaching your kids.

Create boundaries

Creating boundaries is not an overnight process—and some people or family members are unaware that they’re constantly crossing them. Use it as an opportunity to instruct your coworkers or family on how you best communicate, when it’s appropriate to disrupt you (if ever), and what they can realistically expect from you.

Mentally check-out

Medical director Dr. Ben Crocker recommends “Intentionally creating ‘shutdown’ time in your schedule.” He says “This can be a healthy time alone, for meditation and quietude.”

Check-in with colleagues

Finding meaning in helping others can build a support system and create normalcy in a chaotic time. Check-in with colleagues to let them know you’ve got their back.

How to Prepare to Give Birth During Covid-19 — .

Self-Care Ideas for Moms-To-Be

As an expecting mom, it’s easy to become fixated on preparing for your baby’s arrival, but cultivating your well-being is crucial for a healthy pregnancy. Try some of the following ideas for moms-to-be!

Practice saying “no”

From friends offering unsolicited parenting advice to strangers asking to touch your belly, learning how to set boundaries can help you regain control of your pregnancy.

Get some exercise

As your pregnancy extends, there are many benefits to exercising for both mom and baby. Ask your doctor what a safe exercise session looks like for you based on your health.

Eat healthy foods

Food is medicine, and when expecting it’s important to make sure you are eating healthy and nutrient-rich food. Indulge in foods with protein, vitamins, and fiber such as salmon, sweet potatoes, dark leafy greens, and whole grains.

Explore clean beauty

Many personal care products contain harsh chemicals that can be harmful to you and your baby’s health. Read up on clean beauty picks for pregnant women and indulge in pampering yourself with fun and safe products.

Mother’s Day may happen once a year, but self-care for moms should be practiced every day. Find little ways to incorporate these ideas into your routine to stay happy and healthy all year long.

Author Bio

Stacy Walden is a writer from sunny San Diego. She enjoys covering topics around productivity and wellness in the workplace. When she’s not writing she likes spending time with her family and friends and traveling to new places abroad.

How To Practice Self Care By Doing Less

Everywhere we look these days, there is something or someone promoting self care. Regular, every day products like body wash and make up to fashion, weight loss programs and even vacations are now being marketed as “self care.” It kind of defeats the purpose, doesn’t it? What if we could practice self care by doing less instead of more? Because self care isn’t about having all the right products to look and feel our best. It’s about prioritizing ourselves. And ultimately, less IS more.

But before we can practice self care by doing less…

we have to change our way of thinking. We’ve been programmed to believe that we need to be “on” all the time. We need to stay one step ahead, be competitive, ambitious, work hard and push our limits. While all of theses things are certainly true, we forget that we also need balance. We need to be able to turn it “off” sometimes. We need to rest, recharge, relax. We need to be okay with doing nothing.

This can be especially hard for moms. If we don’t do all the things, we feel guilty. That guilt eats away at us and it does more harm than good. So the first step to practice self care by doing less is to accept that less is not bad. It doesn’t make us lazy or a bad mom. It doesn’t make us procrastinators or slackers. Instead, doing less helps us to clear our minds and rest our bodies so that when it is time to do. all. the. things, we can do them better.

Do Less in the Shower

Some days, I take a long, hot shower with luxurious scented body wash, a charcoal face mask and eucalyptus shower steamers. I deep condition my hair, shave my legs, exfoliate my skin and massage my cuticles. Other days, all of that sounds so very exhausting.

But being in water has amazing benefits on those days when our mental health is ravaged by anxiety or depression. So instead of putting off the shower for another day, practice self care by doing less in the shower. Just stand there under the water. Don’t shampoo or condition your hair. Don’t shave or scrub or massage or exfoliate. Just let the water wash everything away.

You can even sit in the tub under the shower, or on a bench or shower safe chair. Try showering while lying down in the bathtub. There are no rules that say you have to shower a certain way. Just get in, turn on the water and do nothing until you’re ready to get out.

Create a Powerful Morning Routine to Lower Anxiety — .

Don’t Cook

Do you ever feel like you’re a full time personal chef for a family of picky eaters? If it’s stressing you out, then practice self care by doing less cooking. This could mean ordering pizza and not feeling guilty about it. Maybe it’s taking one day to cook for the entire week. Order a food delivery box, try eating raw or living off leftovers for a few days. Cereal for dinner? The kids would love it! Making healthy, gourmet meals for your family is not a requirement for being a good mom.

Clean The House Less

I’m not saying you have to live like a slob, because sometimes clutter can really destroy our mental health. I’m just saying to do less. Try optimizing your home so that everyone can help to keep it tidy. Keep cleaning products underneath each bathroom in your house so that it feels like less of chore. Change up your cleaning routine. If you feel like you clean everyday, switch to once a week or vice versa and do a little bit each day. Hire someone to clean your house for you. Make a cleaning schedule so that you can keep better track of how often things are being cleaned. Or just don’t clean and leave the mess for another day. That’s self care too.

The Danger of the Fake It Till You Make It Advice for Postpartum Depression — .

Avoid Scrolling

Another way to practice self care is by doing less scrolling on our screens. The internet is a fantastic tool but it’s all too easy to get lost down a rabbit hole of Instagram reels or Pinterest photos. The more ideas we see, the more things we want to do. Then we feel like we’re falling behind on the trends and our homes aren’t pretty enough, our closet isn’t fashionable enough or our hair isn’t styled right. So do less of that. If you’re not ready to give it up, then focus on learning good things from the internet instead of comparing ourselves to every fashion vlogger or crafty mom out there.

Cancel Plans

Sometimes self care is a night out with friends and other days self care means doing less socializing. If you have an event coming up on your calendar that you are dreading or anxious about, cancel it. It’s okay! Often, we get so caught up in the politeness and manners and certain way that we are supposed to act around others, that we don’t see how much it affects our mental health. Appointments can all be rescheduled. Friends and family will understand. Don’t overbook yourself because you feel like you need to keep busy all the time.

11 Things Moms Do That Can Harm Their Mental Health — .

Spend Less Money

Financial worries can weigh heavily on our minds. Therefore, we can practice self care by making an effort to do less shopping and spend less money. Instead of resorting to “retail therapy” as a form of self care, try to do the opposite and save the money. Buying less things also means less clutter in our homes, which is great for our mental health. It always feels easier said than done, but seeing our savings account grow is a big mood booster. Plus, knowing we have money set aside for emergencies will reduce stress levels and anxiety.

Find Easier Alternatives to Exercise

Advanced spin class is a lot for anyone, never mind an already tired mom. Moving your body doesn’t have to be a chore that you dread or feel pressured into. There are much more relaxing and less intensive ways to exercise, that are still a great way to practice self care. Instead of waking up at 5 am for that 2 mile run, try taking a leisurely stroll in the park. Swimming, walking, biking with the kids, even some meditative yoga are less intensive and time consuming than a visit to the gym.

Meditation Tips for People Who Hate to Meditate — .

Self care, like all areas of life, is about balance. There will be days when you need some intense self care. Focusing on a particular trigger or problem area can mean you’re working out more or putting more effort into your diet and meal planning. But if it starts to become a chore, you’re less likely to do it. Try to find some middle ground so that sometimes you can practice self care by doing less, and sometimes by doing more.

How To Practice Self Care by Doing Less Instead of More Info Graphic — Pin it!

What Does Your Existing Postpartum Depression Self Care Routine Consist Of?

8. What does your existing postpartum depression self care routine consist of?

I need ample amounts of alone time, especially at the end of the day. As a stay at home mom of three kids, it gets very draining and I feel like if I don’t get in a little me time before bed it’s an endless cycle. My husband knows to give me space after the kids go to bed. I just need to not be “needed” for an hour or two. I also do yoga in the mornings and have incorporated aromatherapy into my home. – Vanessa

As of the past month my postpartum depression has been getting better because I make self care a priority. I wake up at 6 am so I can make MYSELF ready for the day (hair, makeup, clothes etc), and do my daily devotions and bible reading. I try to not get lost on social media for hours and get jealous of everyone’s “perfect” life. I shower. Every day! I listen to self development books on audible. I just my MYSELF a PRIORITY!! – Anonymous

Trying to grab sleep whenever I can, even if it’s just 30 mins whilst my husband plays with our child in the other room. I might not actually sleep but I can rest. I go to the gym as often as I can as it has an instant effect on my anxiety- it just disappears for a little while. I try to eat properly and not miss meals I give myself permission to cancel anything I feel is too much, e.g. social engagements. I try to avoid reading/watching anything even remotely to do with child deaths and abuse. It triggers me so quickly it’s not worth it. – Alexandra

Routine!!! Wake up healthy breakfast medication, staying organize and busy with work and kids, I take time for myself to paint my nails or to make a certain snack I enjoy or just a movie. – Amber

Letting someone else take care of my son for a little bit and either playing a video game, taking a long shower, napping or going to Target by myself. – Anonymous

I do keep up with my psychiatrist but I guess I don’t really have a routine right now. – Nicole

Essential oils, breathing, medication, reading and exercise. – Anonymous

Slow wean off of the drugs. CBT. – Brittany

A lot of uplifting and telling myself I’m a good mom and surrounding myself by people that love me. – Jodi

Sleep, an hour a day for a TV show. – Anonymous

Talking about my feelings and tons of support from friends. – Ashley G.

Make sure I’m sleeping well and continuing to take Citalipram to combat anxiety. – Anonymous

Taking my meds, seeing my counselor, exercising, eating well, and taking time for myself when needed. – Amanda

Private alone time to recharge, controlled breathing, naps. – Anonymous

I just had my second baby two months ago and I was put back on medication to take precaution. I made sure to get plenty of sleep this time around and I did not breastfeed. – Katy

Staying active in therapy and with medication. Journaling feelings. Good hygiene. – Samantha

I believe in self motivation, it helps a lot. When I feel down I start to point out all the good that I have done that day and I see how happy my babies are and how happy my husband is and for me that is all I need. – Anonymous

Working out and oils. Taking time to better my self. My son will not know I am talking more time to my self when he is 3 months old. I want to be the best mom once he starts remembering. – Melissa

Taking herbal supplements and some anxiety meds, watching my self talk, getting out, getting time to myself. – Marcella

Therapy, yoga, sleep when I can. – Anonymous

Showers and naps anytime I need. – Emily

Make sure I get enough sleep. Taking time for myself. Self-reflecting. – Lorena from Motherhood Unfiltered

Taking 50 MG of Zoloft a day. – Chelsea

I am focusing on me more. I realize I can just focus on my husband and baby. I have a few medical conditions, so I am now getting monthly massages, chiropractor visits, not to mention what I do daily to take care of myself. – Kathryn

Still on meds. – Anonymous

Hair and teeth don’t always get brushed, I tend to forget deodorant never get dressed up just wear comfy baggy clothes. – Krista

I’m out of it now. Right now self care is light therapy, exercise and outdoor time, crafts. – Karen from Pregnancy and Postpartum Mental Health of Lancaster County

I continue to take my meds daily, but am feeling considerably more stable now, with only a few bad days here and there throughout the month. My “self-care” is really more like a set of rules I’ve given myself. I never go more than 48 hours without showering. I force myself to eat when my toddler eats. I signed up for volunteer activities so I am out and about around other adults on a regular basis. I’ve started telling my friends what are triggers for me, so we can work around those without it being an issue (ex. talking on the phone. On my bad days I cannot for the life of me answer the telephone. I have no idea why). And Saturday’s are my day. My husband takes the baby, and I spend the entire day at a coffee shop with my noise-canceling headphones. – Leah Elizabeth from Lottie & Me

Taking my meds and vitamins and I get a 2 hour bathroom time for just a hot soaking bubble bath. – Jessica

Clean eating, for starters. I determined that eating sugar or dairy made me have almost immediate anxiety. Tracking my cycle is also a huge part of my self care. Staying abreast of my hormonal changes is key. Daily showers and restful sleep are also important to me—that means a nice hot cup of lavender tea and luxurious pajamas at 10:00 pm. And, of course, I move my body. Every day. I can’t say that I “work out” but I do something to get my heart rate up and follow with a healthy dose of ice water. – Amanda from Mom Like Me

Well I ordered the pills and I’m waiting for them to come in. I try to sleep in when my hubby is home and try to go out by myself without the kids once a week. I work out as many times as I can find a babysitter a week. We don’t live close to family so it’s hard to get support. – Anonymous

Planning, journaling also stamping. – Jacqueline from Planning in the Deep

Taking my medicine and if that doesn’t help enough I will go to therapy.– Haylie

Nothing really. I never even got to sit down never mind “care” for myself during that time. – Crystal from Heart and Home Doula

Making time to keep up with my treatment, being consistent with my medication, finding time for myself everyday .– Anonymous

Medication, sufficient sleep. – Anonymous

Meditating, reminding myself my kids are little and I want to give them the best childhood and not always be irritated when they do natural child behavior like make mess or cry. Having time for myself. Reaching out when I need help. – Anonymous

Routine exercise, time to myself every week, regular appointments with my therapist, healthy eating, plenty of sleep (my husband will watch the baby some nights to give me a full night of sleep). – Anonymous

I have instituted a family schedule giving my husband a defined list of tasks and chores he MUST complete as well as giving me time to shower and get dressed every morning and take the kids off my hands for at least an hour a day every afternoon. I also have a babysitting schedule for my parents and in-laws and force myself to sit down and watch TV instead of doing work or chores during my non-kid time. – Eda

Resting when my body tells me, getting outside a little everyday, essential oils for mood and pain. – Anonymous

I am currently pregnant with my fourth child after remarrying. My youngest is 3 1/2. I have a good support system of moms who have struggled and I can be honest with. I am honest with my doctors and have a doula. I talk to a therapist and I rest when I need it. – Kathleen

I have no self care routine still, when I can I get away to the grocery store etc. – Stephanie

Now I make sure to have time alone. Whenever I start to feel overwhelmed I look at my son and express gratitude for getting to be in my son’s life and watch him grow. He is so amazing and I have the capacity for more love than I knew possible. -Yonat from Embodied Therapy Santa Rosa

Trying to maintain my hygiene. Making the bed every morning. Getting dressed. Opening the blinds. – Beth

We often underestimate the power of self-care.

For women with postpartum depression, it’s too easy to fall into a “funk” and start ignoring basic tasks like brushing our teeth or making the bed. We may not see it as a big deal at the time but it truly has an impact on our mental health. When we neglect ourselves, our brain gets the message that we are not as important. Over time, our brains reprogram themselves to prioritize our needs less and less and it becomes harder to change that way of thought.

What can we do to change this?

Stop thinking of self care as being selfish. Yes, you are a mother now and there are children who depend on you but that doesn’t mean that you have to neglect yourself in order to take care of them. Seek a way to balance how much time you spend taking care of yourself vs. your other responsibilities. When it comes to self care, there are so many different options and levels of intensity. Start by getting more sleep or taking a shower regularly. Eventually you can create a whole list of things you’d like to do for yourself. Treating ourselves as important will program our minds to believe it.

5 Reasons Why Self Care Does Not Make You Selfish — .

How to Create a Self-Care Routine as a SAHM

Fitting in a self-care routine for stay-at-home moms may sound easy to do with all the time spent at home…

But trying to find the time and space to do it in is where the challenge lies. Stay at home moms very rarely have any time throughout the day where their kids are not following them around or in need of something. Even nap time presents moms with the decision of either getting caught up on work or taking time for themselves.

Developing a self-care routine is so important for stay at home moms. It’s a way to stay positive and energized throughout the day. Taking care of ourselves should be as much of a priority as taking care of the children, the household, or the finances. It may take some time to figure out how to create a self-care routine that works for you.

Here are some tips on building the essential self-care routine for stay at home moms.

(Plus – download a free workbook to help you put these tips into action!)

How To Create A Self Care Routine As A SAHM — *This post contains affiliate and/or paid links which means that if you click on one of these links and buy a product, I may earn a small commission at no additional cost to you. Rest assured that I only recommend products that I love from companies that I trust. Furthermore, I am not a medical professional and nothing in this post should be taken as medical advice. I am simply a mother who has been there and lived to tell the tale.

Eliminate the Guilt

Feeling guilty about taking care of yourself is normal for stay at home moms. We are inclined to put others first and take care of their needs, pushing our own to the bottom of the list. We keep thinking that we’ll start our self-care routine once everyone and everything else is taken care of. But no matter how much we do in a day, there is always something else that needs to be done. We need to make ourselves a priority. It can be hard to feel worthy enough, especially for moms battling postpartum depression.

The best way to avoid feeling guilty about time for yourself is to think of it as something that we are also doing for our loved ones.

Following a daily self-care routine means that we will be happier and healthier.
We will be more pleasant to be around, more present in the moment and less inclined to be frustrated and moody at the end of the day.
We are setting excellent examples for our children by taking care of and respecting ourselves.

In order to eliminate the guilt associated with self-care, you need to answer Why, Who and What:

WHY do you need a regular self-care routine? Are your mood swings out of control? Do you feel exhausted and overwhelmed all the time? Is there a health concern you want to focus on?

WHO you are doing this for? In addition to yourself, what else is important in your life? Do you want to set a good example for your children? Do you want to be a better partner in your relationship? Is your work or family life suffering?

WHAT is your ultimate goal? Do you want to be happier? Healthier? Have more energy? Are you struggling with postpartum depression or anxiety? Are you trying to wean off of medications that you’re taking?

Timing is Everything

Finding the time to fit in a self-care routine is probably the biggest obstacle for a stay at home mom. Usually we are surrounded by children from the time we get up in the morning until they go to bed, at which time we are too exhausted to do anything else. There are a few moments throughout the day when a stay at home mom could choose to fit in her self-care.

The first step is identifying the changes in your mood throughout the day. Try keeping track of your moods on a daily, weekly and monthly basis to see how and when they fluctuate. Often, the winter months can be worse for our moods, especially if you suffer from seasonal affective disorder. To make it easier, you can download a printable mood tracker from Shine Sheets.

Early in the morning

If you’re a morning person, this could work for you. Getting up early before everyone else is up and taking a nice, hot shower in peace sounds amazing. Drinking an entire cup of coffee and eating a warm breakfast while watching the sun rise is a great way to start the day.

Not so early in the morning

But if you’re not a morning person, then the idea of sacrificing those last few moments of sleep are a crime against humanity. There’s nothing wrong with fitting in that shower and coffee when you get up in the morning, it just means that your children will probably also be awake and ready to start their day at the same time. Try holding them off by offering them a small snack, a sippy cup of milk and a half-hour show to buy you some time.

Lunchtime

Make it a point to eat lunch together. Don’t feed the kids and expect to grab something later because later may never come. Eat when the kids eat and make yourself something healthy, don’t just pick at their leftovers.

Nap time

If this is still a thing at your house, then congratulations! It hasn’t existed at my house for three years and I miss it so much. Nap time is the perfect time for fitting in a self-care routine. Don’t do the dishes or laundry or mop the floors… Rest.

Binge watch Netflix or read a few chapters in that book that’s been collecting dust on your nightstand. Don’t think of it as “being lazy.” Escaping into an imaginary world, whether it’s through the pages of a book or the television, is a way to relax your brain for a little while. You need to shut that thing off sometimes otherwise it overheats and doesn’t work as well.

When your shift is over

If your day has been an overly exhausting one, there’s no harm in asking for help. Calling in reinforcements just so you can have some time to yourself is not being selfish. It’s something that is essential to your well being and mental health. If there is a time when your spouse is home to watch the kids, of if you have family or a friend who can watch the kids for an hour – then take it!

After bedtime

Once the kids are in bed, if you’re like me, you have no energy left for self-care. (Is sleep training stressing you out? Check out this post.) But you’d be surprised how easy it is to fit it in. A hot shower before bed will help you sleep better. Turning on an essential oil diffuser in your bedroom as you go to sleep will help to calm your mind and relax you after a long day. A few simple yoga stretches or meditation are perfect to incorporate in your self-care routine at bedtime.

Figure Out What Works

Your self-care routine should consist of things that specifically work for you. Sure, yoga is great but if it’s not your thing, then forcing yourself to do it isn’t going to help you relax. Unfortunately, there is no one-size fits all self-care routine, so this is something you’re going to have to figure out for yourself.

Categorize Your Favorite Activities

Things that make you feel energized should be scheduled for the beginning of your day. Maybe it’s going for a walk or a run, listening to your favorite music or podcast, or taking a refreshing shower.

Save the things that make you feel relaxed for your evening self-care routine. Maybe you prefer a hot shower or bath before bed. Or having a warm cup of tea and watching the sunset. Guided meditation is another great way to calm the mind before bed.

List off all the things that make you feel happy and try to include them throughout your day. These could be things such as cooking or baking, gardening, crafting, chatting with a friend or anything else that you love to do.

Consider things you do for yourself all year round. Do you need a monthly trip to the salon? Or a spa day each year on your birthday? If summer is around the corner, schedule yourself a pedicure. Cold weather coming? Prepare for a round of the winter blues. Don’t put off these important tasks, schedule them today!

Make a Bucket List

Taking care of yourself doesn’t have to be tedious and boring. While it’s good to have a regular routine in place, there are sure to be things that you could only dream of doing.

Make a list of things that you would love to be able to do for yourself SOMEDAY. And dream big… It could be something like taking a vacation somewhere you’ve always wanted to go, meeting a celebrity you idolize or attending the concert of your favorite artist. It’s alright if some things on your self-care bucket list are unrealistic, but having them written down will keep you motivated and inspired to live your best life.

Schedule It

Thinking about a self-care routine is a great first step. But writing it down and scheduling it makes it real and harder to avoid. Schedule in your self-care on the calendar or set a reminder in your phone. Your self-care appointments should be handled with just as much importance as medical appointments, meetings or sports practices. Adding it to a calendar lets everyone else know that you plan to make yourself a priority too.

If for some reason, you didn’t get a chance to fit in your self-care, don’t ignore it. Re-schedule it for another time. If you are strict about keeping up with your self-care routine, then the rest of your family will follow suit.

Try signing up for a monthly self-care subscription box.

Having a box delivered to your door is like a regular reminder to take care of yourself. Plus, the anticipation of getting a box full of goodies is something to look forward to each month and can get you excited about self-care.

Check out these popular favorites:

Download this FREE Self-Care Workbook to help you create a working self-care routine.

My Self Care Workbook - A Free Printable PDF — download the workbook

Once you’ve incorporated a regular self-care routine into your life, you should be able to see the difference it makes. Over time, taking a few minutes each day to do something just for you won’t seem so foreign, both to yourself and to your children. They will learn that mom’s going to take that shower and then she will feel happier.

Mothers with postpartum depression or anxiety should especially focus on maintaining a proper self-care routine. It’s a great way to keep symptoms under control, regardless of what other form of treatment we are seeking. While it might seem impossible to make lists of things that bring joy, mothers with postpartum depression can focus on small things and work their way up.