Stay-at-home moms do not have it easy, we have heard that statement countless numbers of times. But it is undeniable that caring for little people who have their agenda and a never-ending list of needs, takes a toll on the mamas that live to make sure their kiddos stay happy and healthy. To keep our little ones healthy, we need to stay healthy ourselves. Try some of these workout tips while you’re stuck at home with the kids.
It’s Time for a New Routine
It can be tough trying to shove more things to do into an already very busy schedule, but that does not mean that moms should have to neglect their health. It is very important to start getting back into working out. Whether you get some help from family or friends, or you play ball or jump rope with your kids. It may be time to add some more healthy movement to our day. One of the simplest workout tips is to change up your routine to include some self care time for yourself.
A Few Ways to Work-Out As a Busy Queen Bee
Here are some workout tips that can help improve our mindsets, happiness, and the way we feel overall:
1. Try not to think of exercise as work
Do something you normally enjoy, and even involve the kids if possible. You can dance, you can do wheelbarrow races, or even organize a maze or a type of team builder that requires movement.
2. Be the early bird that gets the worm
Try waking up before anyone gets out of bed and do an early jog with your dog or your significant other if grandma can come over that bright and early.
3. Take up something new to you
Deciding to try something new like yoga or belly dancing or maybe martial arts will not only boost your health but also challenge you to step out of your comfort zone and gain some confidence in realizing that you are capable of more than you even realized.
A Workout, Without Having to Go Anywhere
A home workout is sometimes all that we can afford or have time for. And that is perfectly fine too. If we find a way to work out two or three days per week, we can still find ourselves feeling so much stronger, healthier, and even more beautiful from thinking more clearly. Sometimes all we need is to follow an exercise video we find online or lift some weights and do some crunches in our room in between changing diapers.
Working out does not have to feel like mommy boot camp, but there are workout tips to find time for it that will help us feel more like ourselves on our worst days and be the best possible mamas for our children when they are having their bad days too. Both us and our kiddos can benefit from squeezing some healthy movement into our everyday routines, and in the long- run they will thank you for helping them take up healthy habits at such a young age.
Joyce Kimber is an entrepreneurial writer. She always finds new ways to improve her work performance and productivity. Connect with her on Twitter via @joyce_kimber91.
Being the parent of any child, while exhilarating, can also be very difficult. But when you’re the parent of an autistic child (autism spectrum disorder -ASD), it can feel overwhelming. There’s a whole world of autism knowledge to learn, not to mention the special needs your child will have.
The bright side is that you’re far from alone. Millions of people have been through it before, and we know more about autism than ever. And when you need a little help, you can refer to this list of tips for coping when you’re parenting an autistic child.
We’ve divided them up into two sections. The first is a set of tips focused on your child and helping them cope with the world. The second focuses on things that can be good for your knowledge base and personal mental health.
For Your Autistic Child
Being the parent of an autistic child is hard, but so is being someone who is autistic in a world designed for people who aren’t. As a parent, part of your job is helping your child learn how to deal with that. What we’ve put together are some tricks and tools you can use to make it happen — when you find what works for your child, it makes everyday life easier for you as well!
Behavior and Communication Therapy
A major part of ASD is issues with personal interaction. But, especially if you get an early diagnosis, therapy can work wonders. Ultimately, behavior and communication are skills that can be improved, even if you have a different starting point. Working with a professional is almost always the best way to do that.
Therapy is the most recommended treatment for autism because it meets your child where they’re at and helps them improve. There are several other kinds of therapies that are also available, like educational or family therapy, and as a parent, you can decide if you think they would be beneficial for your child’s situation.
Tools To Prevent Sensory Overload
Sensory Processing Disorder doesn’t always go along with ASD, but they often go hand-in-hand. The bright side is that there are plenty of tools out there to cope with it. Learning what throws your child into sensory overload and then working with them to find ways around it can be a huge help in everyday life.
Whether that just involves looking for certain kinds of products while shopping, like extra soft clothes that don’t have tags, or buying specific tools, like headphones to muffle sound for loud events, managing sensory processing disorder at home will make everyone feel better.
Set A Routine
Autistic children thrive on structure and routine, so it’s important that you establish one at home that you can stick to every single day. Make it clear exactly what you’ll be doing, when, and what’s next and refer to it regularly so your child feels more in control and knows what to do after finishing each task instead of filling the downtime with problem behavior.
Don’t feel confined to a text schedule or calendar app, either. Many parents have found that visual schedules, with pictures of what your child should be doing, are helpful for kids with communication problems because images are always clear. You can also consider using videos, or something else entirely. Whatever works for your family is what’s best.
Clearly Communicate Changes
Unfortunately, life doesn’t always run on schedule. Sometimes emergencies happen and you have to alter your schedule or make different decisions on the fly. But whenever you can prepare your autistic child for upcoming changes in anything from their schedule to getting new furniture for your home, it’s a good idea.
Start by explaining to your child that something is going to change, and tell them exactly what it is, ideally starting a few days to weeks beforehand. Then work on reminding them about the change into their routine, like bringing it up every day when giving them lunch. They might still get anxious when the change happens, but preparing them for it still makes it easier.
When you become a parent, it takes over a significant amount of your life. But you still have needs that are important, and you can’t pour from an empty cup. So here are some tips for helping you as a parent cope with the everyday realities of having an autistic child.
Find and Accept Help
They say it takes a village to raise a child. When it comes to having a child with autism, between your regular support system and their therapists, doctors, and teachers, that village can feel more like a sizable town. This is a good thing! Your child has special needs, but there are more people who care and want to help.
Accept the help when it is offered, particularly if it comes from someone where it’s free of charge (after all, having a child with autism can be expensive). Whether it’s family or therapists, in the form of expertise, or just a desire to make your life easier, take it. It’s not a failure on your end if you can’t do everything on your own. In fact, it’s impossible to do it alone, so embrace it.
Join Support Groups
No one will ever have your back like your partner, family, and friends. But if they don’t have experience with parenting a child with ASD, then they won’t always understand what it’s like. That’s why it’s invaluable to join communities of people who are going through the exact same thing you are, including a few people who have been there before and can give you advice.
Whether you need a place to vent with parents who get it, suggestions on products to help with sensory processing, or you have questions and you’re not sure where to turn, support groups can give you the backup you need. Go to one in person or join one online, just so long as you make sure you have that resource.
Take Advice With a Grain Of Salt
No one should give a new mom unsolicited advice, but this often happens. Even if you seek out help, other parents still only know what worked for their kids. Dr. Stephen Shore famously said: “If you’ve met one person with autism, you’ve met one person with autism.” If someone gives you advice that doesn’t work, know that you might not be the one who is wrong.
Expert advice holds more weight since they look at things objectively and are highly educated on the subject, but there’s still so much about ASD that nobody understands. Never be afraid to get a second opinion or disregard advice that isn’t working. Your primary source of information is never someone outside the family, it’s your child and whatever is working for them.
Take Time For Yourself
Being a parent is one of the most wonderful and fulfilling things you’ll ever do, but it’s also exhausting and constant. If you need to have someone else look after your kid and take a day for yourself to relax and unwind, that’s okay. You’re not a bad parent for needing time away from your child.
Use your village (or town) of support and take the day that you need when you need it. Instead of burning out, getting exhausted, and having limited patience, you’ll be rested so that when you’re back to spending time with your child, you’re energized and present.
Don’t Be Too Hard On Yourself
There are so many things to do and be aware of when you’re the parent of a child with autism that it can feel like you’re always behind and you’re never doing enough. That feeling gets compounded if you’re also working an 8-5 job, even if you know that you need the job to make ends meet. Accept that you’re doing the best you can, and let go of everything else.
Whether you do that with religion and trusting in a higher power, giving yourself a mental health day, or leaning on your friends, when you give yourself a break and acknowledge that you’re not perfect, doing the best you can not only become easier, it becomes a true joy.
Parenting an autistic child won’t be anything like what you expected parenthood to be before. But with some help and a few coping mechanisms, you’ll find that no matter what your child is like, being a parent is one of the best parts of the human experience.
Aaron Smith is an LA-based content strategist and consultant in support of STEM firms and medical practices. He covers industry developments and helps companies connect with clients. In his free time, Aaron enjoys swimming, swing dancing, and sci-fi novels.
Women need to practice self care because they take on a lot. Whether it’s a mom juggling the kids’ school and activities or a college graduate in the thick of their thesis paper, life can be quite exhausting. All of this overthinking and overworking can have a real impact on our mental health. That’s why every woman needs a day to themselves from time to time.
To get you started, here are six essential self care tips for that special day all to yourself!
Get Good Sleep
Sleep deprivation can have multiple compounding effects on the body. So without it, our bodies fail to repair damaged tissue, metabolize hormones, and even create memories or simply retain lessons learned. So, while women are stressed at work or worried about their kids in some way, it’s hard to shake it off before heading to bed.
To combat this, one essential self-care tip is to change your bedtime routine. Avoid foods with caffeine and sugar and, instead, drink some soothing chamomile tea. Another nasty habit women tend to have before bed? Checking their phone and watching television. For many reasons, it’s important to put these devices away or turn them off and on silent. Not only do they stimulate your brain when you should really be unwinding, but the blue lights screw with our melatonin hormone, which, in turn, confuses our circadian rhythms and disrupts proper REM. Instead, read a self-care book or write in a gratitude journal.
Other than your phone, keep bedroom lighting to a minimum to achieve proper sleep. Use blackout curtains and avoid using a nightlight, even in conjoining bathrooms. To get the best rest of your life, it should be perfectly pitch dark!
Be Mindful of What You Digest
This goes for food and everything that goes along with it—like nutrients, vitamins, and minerals. Food is such a crucial role in how we feel, mentally and physically, and it can be affected on a daily basis. Reach for high-nutrient foods such as fatty fish, dark leafy greens, and brassicas (think broccoli and Brussels sprouts). The best way to be more mindful of what you digest is to know precisely what your body is absorbing. When you eat fast foods or takeout on a hurried day, you rarely stop to question what’s in it or from where it came. Instead, make sure you get the proper nutrients by creating a healthy meal at home, for family dinners or to carry into work for lunch.
Even if you don’t have time to go grocery shopping, you can have your local supermarket deliver weekly produce and ingredients straight to your doorstep. Not to mention, there is practically an endless variety of boxed meal delivery services from which to choose. Supplements can also improve our physical and mental health enormously. While it’s always best to first consult your physician or nutritionist, several supplements that could be beneficial are Vitamin D3, iron, omega-3, and even digestive enzymes.
Fresh air does more good for your body than you realize. So, it’s essential to remember to take a step outside every now and then. Seasonal Affective Disorder rears its ugly head in the winter as we tend to stay indoors, plan for the stressful holidays, and experience nothing but a cloudy gray haze. But it’s still important to get some sun and nourishing Vitamin D, which can be a real mood-booster.
You don’t have to go for a run—just a leisurely stroll in the park is enough. And, in doing so, you will also be getting some physical exercise, which will help clear your head and allow you to sleep sounder and deeper.
Organize Your Home and Thoughts
Sometimes, even the clutter we leave lying around can affect our mental state. It’s important to reassess the home every so often, declutter, and organize. Whether that means donating boxes to secondhand stores or gifting items to friends and family, tidying up your living space can leave you feeling refreshed. And that, in turn, can improve your mental clarity. Brightening up your space with new home treasures and décor can drastically change the look and feel of your home, bringing you a refreshing new outlook to your day to day!
When it comes to your thoughts, those need to be organized too, but in a different way. There are several ways to bring clarity to the mind. You can create lists as a way of “brain-dumping,” which can center or ground you, leaving you less overwhelmed about all the tiny menial tasks, and even big ones, too! Here’s a fantastic brain dump exercise to help guide you.
Slightly different than a brain dump, one essential self-care tip is to create a gratitude journal. It seems simple enough, but, by acknowledging the small moments and accomplishments you feel grateful for, you can let go of regrets and learn not to be so hard on yourself. You can start with morning affirmations and end with what you enjoyed about the day.
Meditate and Learn to Breathe Again
Chronic stress can lead to depression, anxiety, and a whole range of mental and even physical health issues. However, according to some studies, meditation has been proven to alter our heart rate and blood pressure, reducing these stress-driven health issues.
And this lies in the relationship between our diaphragm and our sympathetic nervous system’s “fight or flight” response. Breathing exercises that accompany meditation engage the parasympathetic nervous system, which essentially tamps down the “fight or flight” response that chronic stress brings. And, by breathing through the diaphragm, women can trick the mind and body into this parasympathetic response. Here are some beginner tips for developing a meditation practice.
Create a Self-Care Reminder
Every once in a while, a woman needs a day to themselves. And, with our hectic lives, it’s important to pencil it in, guard it, and cherish it. Make it a regimen and schedule it once a month, at least. But, until that day, also be sure to practice a little self-care in your everyday routine.
Author Bio: Carolyn Eberhart serves as the Digital Marketing Manager for Natural Life. Carolyn oversees all digital marketing efforts relating to Paid Social Media and Email Marketing remotely from Redwood City, CA. During the week she is passionate about her career, cooking, exercising and hanging out with her family and on Sundays you can find her cheering on the Buffalo Bills!
Practicing self care during pregnancy can benefit moms as well as their growing babies.
Expectant mothers have a lot on their minds, in addition to making it through the discomforts and excitement of pregnancy. These pregnancy self care tips are something all moms can try in order to ease symptoms of prenatal depression, anxiety, stress and to ensure a healthy 9 months for both mom and baby.
Pregnancy is a time of massive change in a woman’s life, and becoming a mom brings the most significant life transformation ever. Society tells us that pregnancy is a magical time, and while this is true, it is also a time of many other emotions too.
Many women can feel overwhelmed by the prospect of their impending arrival and may feel anxious about what they will experience as life as a parent. With such a life-changing moment just around the corner, it can help to put some self-care habits into place to help you feel as prepared as possible for your new baby’s arrival, and to make the rest of your pregnancy as relaxed as it can be. As soon as you find out that you are expecting, subscribe for monthly Bump Boxes to make your pregnancy go smoothly.
Eating a healthy, balanced diet is of course always important, but doing so in pregnancy can feel like a challenge if you are suffering from morning sickness, or worse still, hyperemesis gravidarum. Trying to eat a diet which is as healthy as it can be is not only a great way to keep yourself feeling good but could also keep your baby healthier in the future too.
According to the Early Life Nutrition Coalition, the First 1000 Days are a crucial time, where your diet can impact on the chances of your child becoming obese in the future, and can also affect them having allergies. What you eat at the preconception stage and throughout pregnancy is worth considering carefully to get your child off to the best start in life.
Mindfulness is a powerful tool to use in life in general but can come in especially handy during pregnancy and your life as a parent. Mindfulness is all about bringing your attention to the present moment and letting your thoughts come and go. With regular practice, mindfulness becomes second nature for use at times of anxiety and stress.
Keeping calm, and practicing mindfulness should help you from worrying about future scenarios, and past events, enabling you to focus on the here and now, and yourself and your baby.
During pregnancy, you will probably need to change your existing exercise routine if it could be unsafe to follow during your pregnancy. Although you may have to put your usual routine on hold for a little while, you can try out some completely different activities instead, which will provide you with some gentle exercise.
Pregnancy yoga is a popular choice of exercise, which is no surprise as it offers many reputed benefits. Pregnancy yoga enables you to focus on your growing baby without all the interruptions of everyday life to disturb you. Your yoga session should fit well with your mindfulness practice, meaning that you can relax and exercise all at the same time, which should leave you feeling much calmer after the session. Joining a pregnancy yoga class is also great for making friends with other local expectant moms, and if you keep in touch, your baby will have a ready-made friendship group as soon as they are born!
All women experience pregnancy differently but one thing remains the same. It’s a time to prepare for the changes ahead. Once baby arrives, life will become significantly different. Taking the time to focus on yourself now, means that baby will also benefit from your peaceful state. Using some of these pregnancy self care tips will give you a head start for maintaining your self care routine once you’re juggling the demands of a newborn baby.