Self-care for parents

Today’s parents are busier than ever. Many of the parents I coach are

hardworking. They want to do well in both work and family. However,

when I ask them how they look after themselves, most of them say, "I

don’t have time for myself. I am already exhausted when the kids are in

bed, and then I start preparing for the next morning or cleaning the

house”. Does this sound familiar? You are not alone.

I also struggled with that a lot. Looking back on this year, I can see how I struggled because of new work demands.

Image by IqbalStock at Pixabay

Studies show that parents today work significantly more hours than 30

years ago. The demands from work and society to be 'perfect' parents

place many under a heavy burden. This often comes at the expense of

their health, sleep, quality time with their partner and personal leisure.

We also live in a society where parents compare with each other

through social media.

Studies indicate that one-third of parents in the Western world

experience elevated levels of stress. Research also highlights a strong

the connection between the well-being of parents and caregivers and the

the overall well-being of their children, emphasizing the importance of

prioritizing self-care for the benefit of the entire family.

Self-care is any habit or practice you enjoy that helps

you feel recharged. It is also any action you do to maintain your

physical, mental, and emotional health. It includes many activities, such

as getting enough sleep, eating a healthy diet, exercising regularly,

managing stress, and finding time to relax and enjoy hobbies and

activities that bring joy and fulfillment.

Self-care is not only about getting a pedicure or wearing a facial mask, even if these can be included. It is about focusing on the needs of the whole person: physical self-care, mental self-care, social self-care, and spiritual self-care.

Think of these four dimensions: physical, mental, social, or spiritual self-care. What are the things you can do for yourself each day to refill your cup?

Remember, self-care is about what you want, not what you should

do. Thinking in terms of "I should" can turn self-care into a burden

rather than something that energizes you. Practice self-compassion,

which means being kind to yourself. You wouldn’t criticise a friend if

she/he missed a workout; you would encourage that friend to try it

again.

Seek support from your family and friends to get time to recharge yourself.

Sometimes, we might need professional help, such as a coach. A

coach can empower you by leveraging your strengths.

Reflecting on my own journey with self-care, this year has been transformative, thanks to the guidance of two fantastic coaches—one of whom is also a dear friend. Through their support, I came to a significant realization: I had been consistently putting myself last. For a while, this approach seemed to work, but eventually, it left me feeling irritated, drained, and disconnected.

My coaches helped me rediscover my strengths and reminded me of self-care routines I had once embraced but neglected over time. Today, I’ve made self-care an integral part of my daily life.

Each morning, I start by nurturing my spiritual self—an aspect of well-being we often overlook. During work, I take micro-breaks to recharge, consciously avoiding distractions like my phone. I prioritize healthy eating and carve out 20–30 minutes each day for physical activity, whether it’s stretching or a refreshing walk.

Journaling has also become a daily ritual. Some days, I write about my priorities and express gratitude; other days, I pour out everything weighing on my heart—a therapeutic way to lighten the load.

Spending quality time with family and friends is another cornerstone of my routine, allowing me to recharge emotionally and strengthen my connections.

Today, I give myself permission to rest, recharge, and prioritize my well-being—and I encourage you to do the same. Self-care isn’t a luxury; it’s a necessity. Take that step for yourself. You deserve it!