Parenting Tip: Care for Yourself

The job of a parent, foster parent or caregiver is a full-time responsibility, filled with ups and downs. Caring for a child who has experienced trauma or has emotional difficulties makes that job even tougher. Many parents report feeling exhausted and burned out.

As you’re working so hard to care for children and others, it’s very normal to feel that you don’t have any time or energy left to care for yourself. But if you let yourself go to the breaking point, your ability to care for others is decreased. Nobody wins.

You are a valuable person and you deserve TLC, too. We like to remind parents that it is vital to find ways to rest, reset and rejuvenate yourself, for your own mental health and so you can continue to care for others. Sometimes you can’t change your current circumstances, but just changing your outlook can make a big difference and bring you greater peace.

As hard as it is to make the time for self-care, the benefits are worth it! Make it a priority in your life. Grab a pen and paper and write down ways you can give back to yourself daily, weekly and monthly.

Here are some ways you can better care for yourself as a parent or foster parent:

• Get enough sleep. Force yourself to go to bed earlier if you find yourself exhausted frequently. Forget about the dishes in the sink and lie down for 20 minutes in the afternoon.
• Laugh everyday. Find a favorite comedy show that makes you laugh and watch it regularly! I enjoy “Friends” and “Frasier” on Netflix.
• Eat breakfast. Even if it’s just something you drink in a jiffy, like a smoothie or instant breakfast drink.
• Get a babysitter and get out of the house! If you can’t afford a babysitter, try to find another trusted parent you can swap babysitting with. Go for a girls’ night or a boys’ night with friends. Go to a comedy club or dancing!
• Be physically active–daily if possible. If you can’t get out of the house to exercise, look at YouTube for free exercise videos. Leslie Sansone’s “Walk at Home” videos are uplifting, low impact and require no equipment. Drag the kids outside for a walk. Some parks have a walking path near a playground so you can be moving while keeping an eye on kids. Even 10 minutes of exercise is better than 0 minutes of exercise.
• Find a way to express yourself, such as talking to a trusted friend or family member, playing a musical instrument, recording your feelings in a journal or through meditation or prayer.
• Practice deep breathing.
• Do some things just for fun! What do you enjoy doing? Is there something you haven’t done in a long time? Schedule it on your calendar and do it!
• Incorporate some more hands-on play with your children.
• Listen to soothing music.
• Neurofeedback has been shown to be effective at promoting relaxation and improving sleep. Learn more about neurofeedback for relaxation and stress reduction.
• Join us for a free parenting workshop. You’ll learn ways to improve your parenting skills, interact with other parents facing challenges and most of all, we hope you feel leave feeling supported! And we even provide childcare so you can attend without paying for a babysitter. Our teen workshops are held at the same time, too.
• If you need help, ask for it. Reach out to those around you or contact community resources. Talk to us if you have questions about community resources or if you’d like to see one of our therapists in the Ogden, UT, area for a free consultation.

Remember, seeking help is not a sign of weakness. We are all human and we all need help at times. Take time for yourself and you’ll be better able to care for others.