Hi! It’s your friendly neighborhood therapist in Bel Air, MD, here to help you navigate the complexities of self-care amidst a busy life filled with responsibilities. Many people struggle to find time for themselves, especially when juggling work, parenting, and other commitments. In this blog, I’ll share practical tips on how to prioritize self-care, even when life feels overwhelming.

Understanding the Importance of Self Care

Self-care is about taking time to nurture your mental, emotional, and physical health. It’s not a luxury but a necessity for maintaining overall well-being. Without self-care, we risk burnout, increased stress, and diminished capacity to care for others. Think about a time when you felt utterly exhausted and how it impacted your ability to function effectively. Prioritizing self-care means you are better equipped to handle life's challenges and support those around you.

Balancing Self Care and Parenting

Prioritizing self care when you are a parent is key to building a strong connection with your children. Parents who neglect their own self care tend to me more irritable or depressed because they are trying to care for their children without caring for themselves.

As a therapist in Bel Air, MD, I often hear mothers list out all of the reasons why they do not have time to indulged in self care. When we take the time to unpack these road blocks that get in the way of self care, we often discover that there is time for self care on a daily or weekly basis. Mothers often prioritizing other things more than her own overall wellbeing. This can be laundry, sex with their partners so that they will not be angry or leave the relationship, dishes, cooking dinner, taking your kids to their extra curricular activities, etc.

I am not saying that these tasks are not important. I am simply suggesting that these tasks are not more important than your well being. Therapy can help you find ways to balance your responsibilities as a parent and prioritize your overall wellbeing. If you are exhausted and you are in need of a nap, take that nap! You may find that after you wake up, you’ll feel rested and have more energy to knock off some of the tasks on your to do list.

If it’s been months since you spent time with your girlfriends, schedule a dinner date, a night out, or a weekend get away with your girls! Let your partner or a family member know that you are in need of a break. Don’t worry if you take that time away and when you return you still feel depleted. This may be a sign that your cup is completely empty. If you have not participated in self care for quite some time, it may take a little longer for you to feel better, so be patient with yourself and continue to prioritize self care when you can. Here are some things to keep in mind as you consider self care as a parent:

1. The Challenge of Self Care as a Parent: Parenting often leaves little room for self-care, as the needs of children can be all-consuming. It's easy to put your own needs last, but this can lead to significant stress and fatigue.

2. Importance of Prioritizing Self Care for Parents: Prioritizing self-care allows you to show up as the best version of yourself for your children. When you're well-rested and mentally balanced, you can be more patient, attentive, and loving.

3. Consequences of Neglecting Self Care: Neglecting self-care can result in parental burnout, increased irritability, and even health problems. This not only affects you but also impacts your children and the overall family dynamic.

4. Tips for Balancing Self Care and Parenting Responsibilities:

   • Schedule "Me Time": Make self-care a non-negotiable part of your schedule, even if it's just 15 minutes a day.

   • Incorporate Self Care into Family Activities: Engage in activities that both you and your children enjoy, such as family walks or yoga sessions.

   • Seek Support: Don't hesitate to ask for help from your partner, family, or friends to give yourself a break.

Balancing Self Care and Work Responsibilities

It can be difficult to balance work responsibilities and self care because work = money and we need money to provide us with our basic needs. However, what I typically discover when working with my clients is that sometimes we over prioritize work responsibilities which leads us to feeling burnout, unappreciated, and depleted.

Working with a therapist can help you identify your work goals and figure out a way to prioritize those goals and refrain from prioritizing tasks that do not work towards those goals. For example, maybe you do not need to volunteer for extra tasks if you are already overwhelmed. Maybe going the extra mile is important so you can use this for a promotion in the future. In therapy, you can explore your career goals and discover ways for you to balance your career goals and self care.

Here are some tips that could aid in finding that balance at work:

1. Challenges of Prioritizing Self Care at Work: The demands of the workplace can make it difficult to prioritize self-care. Long hours, high expectations, and the pressure to perform can take a toll on your well-being.

2. Importance of Setting Boundaries: Establishing clear boundaries at work is crucial for maintaining a healthy work-life balance. This helps prevent burnout and ensures you have time for self-care.

3. Tips for Prioritizing Self Care at Work:

   • Take Lunch Breaks: Use your lunch break to step away from work, eat mindfully, and recharge.

   • Utilize Time Off: Make sure to take your allotted vacation days to rest and rejuvenate.

   • Communicate Effectively: Talk to your coworkers and boss about your workload and express when you feel overwhelmed. Open communication can lead to better support and workload management.

2 Week Self Care Challenge

I challenge you to prioritize self-care for the next two weeks and notice the differences in your relationships, physical and emotional well-being, and overall productivity. Here’s how to start:

• Set Daily Goals: Aim for small, achievable self-care activities each day, such as a short walk, meditation, or reading a book.

• Journal Your Progress: Keep a journal to track how you feel before and after incorporating self-care into your routine.

• Avoid Guilt: Try not to focus on feelings of guilt or the tasks that are waiting. Remember, self-care is essential for your well-being and efficiency. If you spend your self care time thinking about the tasks you could be doing or beating yourself up for not doing something else, your self care will not work. The goal is to spend that time focusing on you and actually making the time enjoyable. If this is a struggle for you, processing your guilt with a therapist can help with this!

Looking For a Therapist in Bel Air, MD That Can Help You Develop a Personalized Self Care Regimen?

As a therapist, I find that when I’m working with women who struggle with prioritizing themselves, often time these behaviors are learned in childhood. Maybe your mom did not provide you with an example on the importance of self care. Maybe your mom did not prioritize your need for self care or gave you too many responsibilities throughout childhood that was not appropriate for someone your age. These experiences stay in our bodies and take time to process and heal from.

If you’re struggling to prioritize self-care, I’m here to help. As a therapist specializing in relationship anxiety and supporting adult daughters with difficult mother-daughter relationships, I understand how these issues can hinder your ability to focus on self-care. Therapy is a powerful form of self-care that can help you navigate these challenges and prioritize your well-being. I can work with client in Maryland, D.C., and Virginia.

Reach out to me for therapy sessions tailored to your needs. Together, we can explore strategies to make self-care a consistent and integral part of your life. Contact me today to schedule a session and take the first step towards a healthier, more balanced you.

Remember:

Prioritizing self-care amidst a busy life is challenging but essential. By setting boundaries, incorporating self-care into your daily routine, and seeking support, you can enhance your well-being and show up better for yourself and those around you. Remember, self-care is not selfish—it’s a crucial part of leading a balanced and fulfilling life. Take action today to prioritize your self-care and experience the positive changes it brings.