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Working mom’s are like superhumans...raising kids, taking care of their family, and managing a professional career. The majority of domestic responsibilities fall on the shoulders of the woman and put self-care last on their to do list.
With never-ending to-do lists, work deadlines, and family responsibilities, it's no wonder that self-care often takes a back seat.
According to 2022 Harris Poll data commissioned by CVS Health® more working mothers have been diagnosed with anxiety and/or depression (42%) than the general population (28%), their coworkers without kids (25%) and even working fathers (35%).
Working mothers were also more likely to report that their mental health had worsened in the last year (33%). Their diet tends to be erratic: skipping meals, and making unhealthy choices since they are always in a rush and don’t have time to prepare meals. Poor sleep & nutrition, lack of exercise and sedentary lifestyle can lead to depression, anxiety, weight gain, high blood pressure, stroke, high cholesterol or diabetes.
Physical
Health
Taking care of
your body is essential for maintaining good physical health. Regular exercise,
proper nutrition, and adequate sleep are all vital components of self-care.
When you prioritize these elements, you reduce your risk of developing illness.
Self-care can improve your immune system, helping you ward off illness and
recover more quickly when you do get sick.
Mental Health
Mental health
is as important as physical health, and self-care is crucial in maintaining
emotional well-being. Engaging in activities that promote relaxation and stress
reduction can help to improve mood and lessen overwhelm. Moreover, taking time
for self-care can increase feelings of self-worth and self-compassion, which
are essential for overall mental health.
Resilience
Life is full
of ups and downs, and self-care can help build resilience in adversity.
Regularly practicing self-care, you develop coping mechanisms to handle stress
and overcome challenges more effectively. This improves your overall quality of
life and equips you with the tools necessary to thrive during difficult times.
Productivity
and Focus
Contrary to
popular belief, self-care is not a luxury or indulgence. Taking time for
self-care can boost your productivity and focus. When well-rested and less
stressed, you can better concentrate on tasks and solve problems efficiently.
Self-care can save you time in the long run by helping you work smarter, not
harder.
Better
Relationships
When you practice self-care, you're taking care of yourself and those around you. By tending to your own needs, you become a happier and more emotionally stable individual, which can positively impact your relationships. People who prioritize self-care are often more understanding, empathetic, and compassionate, leading to healthier connections with friends, family, and colleagues. You will be a better mother, partner, employee-everyone wins!
Tips for
Incorporating Self-Care into Your Daily Routine
Start Small
If you're new
to self-care, starting small and building from there is important. Incorporate
simple activities, such as a short walk, 10 minutes of meditation, or a
relaxing bath, into your daily routine. As you become more comfortable with
self-care, you can gradually increase the time and effort you dedicate to it.
Establish
Boundaries
One of the
challenges of practicing self-care is finding the time and space to do so.
Establishing boundaries with work, family, and social commitments is essential.
Learn to say no when necessary and communicate your needs with those around
you. Setting boundaries protects your well-being and ensures you have the time
and energy to engage in self-care activities.
What can you simplify or streamline? On demand or subscription grocery shopping, consider meal plan services to make eating healthy less time consuming, or batch cook and meal prep for a few hours each week.
Automate
Could you use a service, app, or other technology to do recurring tasks? Automatic prescription refill or mail order delivery, same with supplements, automatic bill pay.
Delegate
Carpool with a classmate's parents; hire a cleaning service a half day a week to tackle harder tasks; foster the team approach for chores. Kids can pack their lunches or run the vacuum. Spell it out clearly: Don't expect your partner to read your mind. Instead of the vague suggestion, "help with dinner," state specific chores: Cook dinner three nights a week, clear and wash dishes, and so on. Posted lists can help.
Adjust standards
Dad may dress the kids in mismatched outfits or serve pizza more often than you'd like. But as long as they're nurtured and safe, let go and share the workload.
Schedule
Self-Care
As you
schedule a doctor's appointment or a work meeting, make time for self-care in
your calendar. Treating it as a priority makes you more likely to follow
through with your self-care activities. Additionally, scheduling self-care can
help create a routine, making it easier to incorporate into your daily life. "Me first" isn't selfish, it's preventive health. Stick to a guilt-free, uninterrupted block of time for reading a book, gardening, doing yoga, walking, or just soaking in the tub.
Incorporating self-care into your daily routine doesn't have to be complicated or time-consuming - even small actions can make a big difference in your health and well-being.
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