You know the feeling … the alarm is going off, the dog needs to go outside, the kids need breakfast, now the baby’s awake, and you just missed garbage day, again. It’s exhausting being a parent! There’s so much to do in far too little time.
In many households, parents work together to divide chores and kid duties. However, single parenting can feel like everything is on your shoulders. According to the US Census Bureau there are 10.9 million one-parent families and 80% of them are moms1.
Traditionally, moms are the ultimate multitaskers, seamlessly managing household chores, balancing work commitments, and caring for children and family. Finding time for yourself can be rare. Experts say drink water, exercise daily, limit caffeine, and eat healthy foods and they’re right. But where do you find the time when there’s three baskets of laundry that need folding and generally life is overwhelming?
Heather Schmidt, DO, System Medical Director - Employee Well-being, is a family medicine specialist in integrative health and wellness at SSM Health. She shares practical and applicable advice for moms. Her simple tips help parents incorporate healthy habits into their daily routines, making self-care more feasible. Whether you're a new mom or a seasoned parent, Dr. Schmidt offers valuable guidance for your well-being.
Dr. Schmidt emphasizes the importance of recognizing caregiver and compassion fatigue, which are common among moms. She explained, "Often we adopt this role as a caregiver, and in that, sometimes we lose who we were. There is actually a specific name for this, it's called caregiver identity theory." The theory explains how moms can lose their sense of self while caring for others, making it essential to find ways to reconnect with their own needs and identities.
Power in a pause
"The first thing I tell people is to give themselves a little grace. There's power in a pause, right? Maybe it is just taking a few deep breaths," she advised. Taking the time to breathe and reflect can help moms and caregivers manage stress and regain a sense of control. Clear your mind by finding a quiet place at work, home, or even your car.
Simplify self-care
Dr. Schmidt also suggests practical ways to incorporate self-care into daily routines. "Infuse it into your day. It could be 5 or 10 minutes in the morning when you first get up. It could be at lunch. Take a quick little break outside," she said. Finding small pockets of time for technology-free, self-care activities can make a difference.
Boost energy
Prioritizing rest can help moms feel better equipped to handle tasks. Even if it's just a quick nap or laying down for a few minutes can boost energy. "Put your phone away and say, ‘I'm putting my phone on silent and I'm not going to doom scroll,’" she explained is a quick and simple way to take a break from feeling like you should be doing another task. You are completing a task and it’s for your health.
Find your support system
Dr. Schmidt also encourages moms to seek support from others. "Have someone you can share that with. It could be a friend, it could be a family member, it could be your spouse or partner," she suggested. There is no shame in asking for help. Building a support network can provide emotional and practical assistance, making it easier to manage the demands of motherhood.
Texting on your terms
Dr. Schmidt shares her personal experience to illustrate the importance of alternative ways of communicating and checking in. "When I had my first baby, I had just moved from Denver to Wisconsin. I knew no one. Texting is a powerful tool because you can text and respond when it works for you," she recalled. This flexibility can be crucial for new moms who are overwhelmed and need to rest without interruptions.
Positive social media
Finally, Dr. Schmidt advises moms to be mindful of their social media consumption and curate their feeds to include positive and encouraging content. "Social media can be really encouraging if you give yourself the okay to do that," she said. Surrounding oneself with uplifting messages boosts morale and provides a sense of community. Whether it’s gardening, sports, or a faith-based group, find what makes you happy.
Remember to make small changes to your routine over time. Self-care shouldn’t feel like another task on your to-do list: you have enough of those already. Dr. Schmidt pointed out, “Every day is a new day, we’re always learning and we’re always growing.”
Schedule your check-up or screening or find an SSM Health provider nearby.
Source:
- US Census Bureau. (2024, April 4). Census Bureau Releases New Estimates on America’s Families and Living Arrangements. Census.gov.
