Because You Deserve It!
Dear Mama,
I see you—running on coffee, juggling a million tasks, and putting everyone else first. But here’s your gentle reminder: you can’t pour from an empty cup. The good news? Self-care doesn’t have to be complicated or time-consuming. Even five minutes can reset your mind and heart.
Here are simple, doable self-care ideas for when you’re stretched thin but need a moment to breathe:
- Breathe Like You Mean It
- Try the 4-7-8 method: Inhale for 4 seconds, hold for 7, exhale for 8. Repeat 3x.
- Why it works: Calms your nervous system in moments of chaos.
- Bonus: Pair it with closing your eyes (even if you’re hiding in the pantry!).
Source: Harvard Health – Relaxation Techniques
- Savor a Hot Drink (Alone!)
- Brew that coffee or tea—and drink it while it’s hot. No reheating 5x!
- Stand by the window, sip slowly, and let your mind wander.
- Pro tip: Use this time to avoid screens—just be present.
- Stretch It Out
- Roll your shoulders, reach for the sky, or touch your toes (no judgment if you can’t!).
- 2-minute desk stretches (Verywell Family Guide)
- Why it helps: Releases tension and boosts energy.
- Write a Tiny Gratitude List
- Grab a sticky note and jot:
- 1 thing you’re proud of today (yes, “kept tiny humans alive” counts).
- 1 small joy (e.g., sunshine, a toddler’s giggle).
- Science says: Gratitude rewires your brain for positivity (Psychology Today).
- Laugh on Purpose
- Watch a 3-minute funny reel (animal fails work wonders).
- Call the friend who always makes you snort-laugh.
- Fact: Laughter reduces stress hormones (Mayo Clinic).
- Take a “Sensory Break”
- Touch: Rub lavender lotion on your hands.
- Smell: Sniff a citrus peel or essential oil.
- Sound: Listen to 1 song you loved in high school.
- Declutter One Tiny Space
- Clear the kitchen counter or your nightstand.
- Why: Clutter = mental chaos. A small win = calm.
Source: NIH Study on Clutter & Stress
- Repeat a Mantra
- Whisper: “I am enough.”
- Or try: “This is just a season.”
https://momsbuildingwealth.com/5-truths-tired-moms-need-to-hear/
