Parenting, Burnout, and the Power of Self Care
Self care for busy parents starts with surviving sleepless nights, crying babies, terrible twos and threes, and moody teenagers. Who knew parenting was such a tough job? I have 3 kids (ages 4 ½, 6, and 8), and life has been a whirlwind. No one prepares you for how overwhelming parenting can be. Some days, you want to hide under the covers or scream into a pillow. Parenting is one of the hardest jobs, no matter your child’s age. It can also be the most rewarding. We can either let the hard control us, or we can take control of the hard with grace and strength. I choose the latter. And I believe that starts with self care.
What Is Self Care, Really?
Many of us, especially busy moms like myself, are so focused on caring for everyone else that we forget ourselves. The result? We suffer. We gain weight. We feel overwhelmed and unbalanced. Enter the concept of loving and caring for ourselves.
Self care for busy parents goes beyond the occasional manicure or massage. It’s a consistent commitment to nourish all levels of your being. Self care is not frivolous. It’s essential to an incredible life. The relationship we have with ourselves is reflected in how we take care of ourselves: from the words we think and speak, to the food we eat, to the actions we take daily.
How to Make Self Care a Non-Negotiable
Change your mindset. Start by letting go of past actions, experiences, or people that no longer serve you. Events in our lives shape our thoughts, which shape our feelings, identity, and responses to stressors. Begin to reframe your beliefs with an optimistic outlook. That shift rewires your brain so your self-talk becomes focused on the positive. When you focus only on what you can control, your entire outlook changes.
Incorporate Mindfulness
Mindfulness is the simple practice of slowing down and enjoying each breath and each step. How often do you arrive somewhere with no memory of the drive? Mindfulness means noticing the grass, the breeze, the rhythm of your steps. When we stop reliving the past or worrying about the future, we find peace in the present.
Self Care for Busy Parents: In Action
Don’t spread yourself too thin. Say no when needed and be honest about your availability.
Ask for help or take a break. Lean on others and step away when needed. You don’t have to do everything alone.
Focus on what’s important. Know your values. Set your priorities.
Don’t demand perfectionism from yourself. Give yourself grace.
Exercise: run, walk, bike, or practice yoga. Move and release endorphins.
Treat yourself daily. Make time for simple pleasures that bring you joy, no guilt allowed.
Get enough uninterrupted sleep, ideally 8 hours per night.
Unplug from technology and be present. Enjoy your family and friends.
Breathe or meditate. Take time to quiet your mind. Schedule your down time.
Shift your self-talk. Replace criticism with gratitude and affirmations that build you up.
Smile and hug it out.
Build a Healthy Relationship With Food
Eating mindfully means knowing what, how much, and how quickly you’re eating. It’s about enjoying each bite and the people around you. It means making every meal a ritual—sit down, light a candle, put your fork down between bites. When food becomes intentional, your digestion and happiness both benefit.
Practice Gratitude
Gratitude is more than saying thank you. It’s a deeper appreciation that fuels long-term positivity. Acts of gratitude improve your mental and physical wellbeing, deepen relationships, and build focus, optimism, and happiness.
The Bottom Line
Self care isn’t selfish. It’s survival. As parents, we spend so much time giving to others that we forget how important it is to refill our own cup. By making small, meaningful changes, we can show up for our families with more patience, energy, and joy. Start where you are, do what you can, and remember: you deserve care too.
Want a little extra support?
Try Avidon’s wellness platform, designed to support self care for busy parents through better sleep, movement, nutrition, and mindfulness.
Explore Avidon for free →
