February 16, 2021 | Amira Cox
Self-Care Tips for the Work-From-Home Mum
Our guest blogger is Amira Cox. By day a corporate employee, by night a budding writer. In this blog she gives some useful pointers as to how to stay optimistic and avoid burn out.
Mum burnout is real. Juggling family and work responsibilities at home in the middle of a pandemic can eventually take its toll on your mind, body, and spirit — unless you take action and fight it with self-care. Keep in mind that in order to take care of your family and your work, you have to take care of yourself first. And this doesn’t have to be complicated. Here are some simple self-care tips you can easily practise at home.
Set Up a Morning Routine
Starting your day right can help you take everything on with a smile on your face. The moment you wake up, you should prioritise your wellbeing so that you’re prepared for any challenge, whether it’s with your kids or at your job. Self.com recommends small morning habits that can make your whole day better. Start by ignoring your phone and making your bed. It may be a simple task, but this conditions your mind that you’ve already accomplished something early in the morning. Then you follow it up with a step-by-step routine so no time is wasted — starting with a good stretch, drinking water, washing your face, and doing something fun or creative. You can write down some thoughts or organize your to-do list while preparing a good cup of coffee. Make sure to start your day with things that you enjoy doing, so it can set a positive mood for the rest of the day.
It’s important to recharge every once in a while by taking small but frequent breaks from work and parenting. Other than lunch breaks and quick snacking, 30-minute power naps or 15-minute stretching sessions can leave you feeling refreshed and ready to tackle your next task. Even something as simple as taking a moment to be still to take a few deep breaths can do wonders for you. Pain Free Working points out how some simple breathing exercises can help you relax, boost your mood, and even get rid of headaches. Try the 4-7-8 breathing technique — while sitting up with your back straight and feet flat on the floor, inhale through the nose for a count of four, hold for a count of seven, then exhale forcefully for a count of eight. Repeat until you feel better.
Working out releases dopamine, norepinephrine, and serotonin, which are the brain chemicals that regulate your mood. It’s not only good for your physical health, but also for your mental wellbeing. Maisie Tomlinson previously highlighted that as little as 15 minutes of running or an hour of walking a day can reduce the risk of depression by 26%. Regular exercise can surely give you an energy boost, make you feel lighter and happier, and make you sleep better, too.
Get Enough Sleep
Verywell Mind emphasises that sleep plays a crucial role in both physical and mental health. Getting enough sleep doesn’t only recharge your body, but it can also prevent depression, anxiety, and other psychological disorders. Limit your naps just to make sure you don’t oversleep during the day. This way, you get quality sleep at night, which is still the most ideal time for sleeping. Establish a nightly routine to make sleeping easier for you, like having a bath, reading a book, and meditating. Avoid caffeine and other stimulants starting in the late afternoon, so you won’t stay alert during bedtime. Turn off the lights and quit using electronics in bed, like your laptop and phone. If you think you have serious sleep problems, consult a health professional immediately, so you can deal with them early on.
Written exclusively for Wayfinderwoman.com
by Amira Cox
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