Self-Care for Parents/Guardians
Being a parent or caregiver takes a lot of time and energy. Though it can be difficult, it’s important to take care of yourself and “recharge” your battery.
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Taking care of yourself is one of the best ways to support your child. When you are rested, calm, and cared for, you have more energy and patience to handle daily stress and show up for your family. It’s the same idea as “putting on your own oxygen mask before assisting others”—you can only give your child what you have the strength to give. Making time for your own well-being isn’t selfish; it’s an important part of caring for your child and also sets a positive example for your children!
Watch a video from the Child Mind Institute that describes how caregivers can take care of themselves to be the best caregivers they can be:
Self-care doesn’t have to be time-consuming or complicated. It can include anything that helps you calm down or de-stress. It could be doing a hobby you enjoy or getting your body moving to release endorphins.
Here are some ways you can practice self-care:
What does practicing gratitude mean?
Practicing gratitude means taking a moment to notice the good things in your life. These can be big things, like family and health, or small things, like a warm meal or a funny joke.
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How can practicing gratitude help?
Paying attention to what makes you feel thankful can help you feel calmer and more positive. Taking the time to notice and feel grateful for what is going well, even on hard days, can lower stress and help you feel more patient with yourself and your family.​
How to Practice Gratitude: Step-by-Step
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Find a quiet space. Sit down and take a pause from any other activities.
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Think of three positive things - it can be anything that made your day a little better.
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Say them out loud or write them down. This helps you remember them later.
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Notice how you feel. Take a moment to see if you feel calmer or lighter.
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Repeat each day.
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What does practicing mindfulness mean?
Mindfulness means paying attention to what is happening right now. It is noticing your thoughts, feelings, and surroundings without judging them.​
How can practicing mindfulness help?
Mindfulness can help you feel calmer, more focused, and can make stressful moments feel easier to handle.​
How to Practice Mindfulness: Step-by-Step
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Get in a comfortable position.
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Take a slow breath in and out. Pay attention to how your breath feels.
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Notice your body. Feel your feet on the floor, your hands resting, or your shoulders relaxing.
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Notice your thoughts. Let them come and go without trying to push them away.
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Look around. Notice what you see, hear, feel, and smell.
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Take one more deep breath. Gently bring your attention back to what you were doing.
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Practice for 1–3 minutes a day. Short moments add up.
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What does building routines mean?
Building routines means creating simple plans for the things you do every day. This can include when you wake up, eat meals, do chores, or wind down at night. Routines help your day run more smoothly.How can building routines help?
Routines can make life feel less stressful. They help you know what to expect, which can save time and energy. When your day has structure, it’s easier to take care of yourself and your family.​
How to Build Routines: Step-by-Step
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Pick one part of your day, like mornings, bedtime, or your daily commute.
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List the tasks you want to include. For example: brush teeth, listen to music, or read before bed.
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Put the tasks in an order that makes sense. Keep it simple and easy to follow.
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Try the routine for a few days. See how it feels and what works well.
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Make small changes if needed. Adjust anything that feels confusing or stressful.
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Stick with it. The more you practice, the more natural it will feel.
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Go for a walk or spend time outside
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Read
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Listen to music, a podcast, or an audio book
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Go to a store
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Play a game
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Take a nap
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Do some yoga, meditation, or a breathing exercise
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Make or eat a favorite snack
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Exercise
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Raising kids is one of the hardest jobs there is. Take moments to acknowledge that there’s no such thing as a “perfect parent” and that you are doing your best.
It’s okay to ask for help. Friends, family, and people in your community can be great sources of support.
See our support groups page to find a caregiver/family support group near you.
You can also check out individual therapists for yourself by using a referral service or directory or looking at the resource list for your area.
It can be easy to lose track of time when juggling all the responsibilities of caring for kids. Remember to get enough sleep, stay hydrated, and eat meals consistently.
Adults are often pulled in multiple directions. Decide when it’s okay to say ‘no’ or ask someone to help out.
It can be good to make time outside of your role as a parent or caregiver to spend time with loved ones. This can be as simple as a short phone call or a walk with a friend or family member. Taking care of your kids is a big part of who you are, but it doesn’t have to be your entire identity.