Parenting is both an enriching and fulfilling experience and challenging and exhausting. It often requires prioritizing the well-being of the family over your own. However, meeting your mental and physical needs is important not only for your well-being but also for the well-being of your children. Just as flight attendants advise on putting on their own oxygen masks before helping their children, parents must take care of themselves in order to effectively care for their children. Balancing parenthood and self-care is important for both the parent’s well-being and the child’s healthy development.
Prioritizing self-care offers many psychological benefits to parents. It increases emotional resilience, making it easier to cope with the ups and downs of parenting. It promotes a positive self-image and self-worth, leading to more confident and effective parenting. Children benefit from parents who are emotionally balanced and present, as this creates a nurturing and stable environment.
Here are strategies for maintaining this balance, and the psychological benefits of doing so, as shared by Dr. Mona Gujral, Chief Psychologist at Coto:
Prioritize time management- Efficient time management is key. Create a daily or weekly schedule that includes dedicated time for yourself. This can be as simple as setting aside 15 minutes in the morning for meditation or a quick workout.
Have realistic expectations- Parenting perfection is a myth. Setting realistic expectations about what can be accomplished in a day reduces stress and feelings of inadequacy. It’s important to recognize that it’s okay to have moments of imperfection and to forgive yourself for not being able to do it all.
Delegating and sharing responsibilities– Sharing parenting responsibilities with your partner, family member or friend can reduce the pressure. Delegating tasks such as housework, cooking or looking after children to others can give you a chance to refresh yourself for a while.
Engage in physical activity- Regular physical activity is beneficial for mental health. Exercise releases endorphins, which improve mood and reduce stress. Incorporate physical activity into your daily routine by going on walks with your kids, practicing yoga, or working out at home.
Pursue personal interests- Engaging in hobbies and activities that bring joy and satisfaction is important for self-care. Whether it is reading, painting, gardening or any other hobby, making time for personal interests helps maintain your identity beyond the role of a parent.
Practice mindfulness and relaxation techniques Mindfulness and relaxation techniques, such as deep breathing, meditation or progressive muscle relaxation, help manage stress and stay in the present. These practices promote emotional regulation and a sense of calm amid parenting chaos.
