4 ways mum's can get more self care into their days.

Dr. Bridget 

Interests: Mum's and Kid's Health, Headaches

As a mum to two young kids, trust me when I say I know how hard it is to get time to yourself. Being a mum is a 24/7 job (that doesn’t pay overtime!), so it is important to recognise when you need a break. So here are a few simple ideas to help you have a little time for yourself and recharge your batteries, while still getting things done!​

1. Exercise - it’s something we all say we ‘don’t have time’ to do. But it can be as simple as putting shoes on and going outside. Kids love to be outdoors, just give them a ball or a croquet set(yes my kids are weird) and let them play. Younger kids can be just as easily amused lying under a tree watching the leaves, or in a portacot in the shade with a couple of toys. Now the kids are distracted you can squeeze in a bit of time for you. Whether that is gardening (pulling weeds is very cathartic), yoga1, a quick exercise circuit2 (children make excellent weights!) just moving your body can make you feel so much better.
   
   
2. Coffee - the ritual is more important than the drink here. It can be taking five minutes to sit with a hot drink, going for a walk to the local café, or catching up with friends (with or without kids). Whatever coffee means to you, it can be a great way to centre yourself, and mentally prepare for the rest of the day.
   
   
3. Meditate - again, this will look a little different for everyone, but it is making the most of any quiet time you have. While it can be tempting to scroll on your phone to unwind, using your phone can actually increase your anxiety. There are many different forms of meditation. It could be a progressive relaxation to help you get to sleep, a guided meditation while the kids are napping, a bath, or even mentally planning out the week ahead. Meditation has been shown to help in many aspects of your life, from reducing stress and increasing immunity, to improving self control and changing your brain for the better6. We love Smiling Mind3, but there are lots of free apps and videos to help you meditate.
   
   
4. Diet- no, don’t go on a diet, they don’t work4. Try making small lifestyle changes towards better nutrition. Something we have been trying recently is the H30 challenge5, swapping fizzy drinks and commercial juices to water for 30 days. Any changes are hard to begin with, so start small and see how much better you feel when you can stick to it. This one is not so much ‘me time’ as something you can do to feel better and have more energy.

While it may seem impossible some days, it really is important to make some time for yourself. No one is too busy, it is just a matter of priorities. Prioritize yourself, and everything else will seem that bit easier.

• Home yoga  https://www.youtube.com/watch?v=RaPp5jr--xo
• Exercising with kids  https://www.mamamia.com.au/ways-to-exercise-with-kids/
• Smiling mind meditation  https://www.smilingmind.com.au/
• Dieting doesn’t work https://www.psychologytoday.com/us/blog/changepower/201010/why-diets-dont-workand-what-does
• H30 Challenge http://h30challenge.com.au/
• Meditation information https://www.psychologytoday.com/us/blog/feeling-it/201309/20-scientific-reasons-start-meditating-today