What is your best tip for maintaining a sense of self-care as a new parent? What activity or routine helped you feel more grounded and balanced?

Question

Discover the essence of self-care through the perspectives of seasoned experts, offering actionable tips for new parents seeking balance. These insights cut through the noise, providing clear, manageable strategies to enhance well-being amidst the journey of parenthood. No fluff, just valuable guidance distilled from the wisdom of professionals.

Dr. Rosanna Gilderthorp · Answer

As a Clinical Psychologist specializing in perinatal mental health, I understand the importance of self-care for new parents. One practice that has proven invaluable for both myself and my clients is the consistent application of mindfulness techniques. During my pregnancies, I found immense benefit in setting aside just a few minutes each day to practice breath-focused exercises. This practice allowed me to anchor myself amidst the chaos and stress of new parenthood, helping me manage anxiety and promote a sense of calm.
Another key strategy for self-care is fostering compassionate self-talk. For many new parents, feelings of inadequacy and shame can be overwhelming. Writing a compassionate letter to oneself, as I learned from adapting exercises in my practice, encourages reframing negative thoughts with kindness and understanding. It's a simple tool that I've seen transform how parents perceive their challenges and themselves. 
Both these practices cater to mental wellbeing without requiring significant time, which is a precious resource for new parents. They provide actionable ways to maintain a balance, fostering resilience and nurturing your identity as you navigate parenthood.

Maya Weir · Answer

In the throes of new parenthood, I've found that setting realistic expectations is crucial to maintaining self-care. Embracing the "good enough" parent concept helps alleviate pressure and allows me to focus on essential self-care activities. Instead of aiming for perfection, I prioritize short, rejuvenating breaks—like pausing for a deep breathing exercise or stepping outside for fresh air—to reset my mindset.
Exercise has been another lifesaver; even a 10-minute walk can work wonders for mental clarity and mood. I always remind clients that physical movement doesn't require intensity—a leisurely stroll often brings the best results for stress release. Being intentional about when and how I squeeze these moments into my day ensures they serve their purpose—helping me stay grounded and balanced amidst the chaos.
One unexpected but vital strategy has been identifying and setting boundaries, a practice I swear by. I consciously gauge my capacity and communicate it within my household, ensuring that my needs are respected. This serves as a compelling model for my children to learn emotional regulation and respects my own mental health equally.

Stephanie Crouch · Answer

As a licensed clinical social worker with a focus on maternal mental health, I've found that embracing micro self-care moments is crucial for new parents. One activity that has positively impacted many of my clients is incorporating a simple grounding exercise. This involves taking a few minutes to engage with your surroundings by identifying things you can see, touch, and hear. This practice helps redirect attention and provides clarity amidst the chaos of new parenthood.
Another option I've seen work well is setting aside brief, intentional time for self-reflection. Back when I was navigating the early stages of motherhood, I dedicated just 10 minutes a day to journaling. This small window allowed me to process my thoughts and emotions, helping to establish a balanced mindset. It's a manageable commitment that can lead to significant emotional release and clarity, helping you maintain a sense of self.
If you enjoy walking, use this as an opportunity to blend movement and self-care. I often recommend a short walk with your child in a stroller, which doubles as quiet time and a gentle exercise session. This not only provides physical benefits but also creates a space to quietly reflect and recharge, proving invaluable in maintaining an emotional equilibrium as a new parent.

Audrey Schoen · Answer

As a therapist and a mother of twins, I've walked the delicate path of maintaining self-care amidst the chaos of early parenthood. One key strategy that helped me feel grounded was embracing the power of "permission". I allowed myself to experiment with different self-care routines without guilt or shame, recognizing that each day might require something different. For example, sometimes self-care was as simple as a quick yoga stretch with deep breathing to reconnect with my body.
Another impactful routine was stepping outside. Nature became my sanctuary. Even a short walk around the block could transform my mindset and recharge me. This practice became a critical part of my day, especially during moments when I felt overwhelmed by the demands of caring for twins. These breaks weren't just about physical movement; they were moments of mental solace that strengthened my resilience and enabled me to return to parenting with renewed energy and focus.

Cory Arsic · Answer

It's easy to get consumed by the effort of taking care of a small human when you're a new parent. I soon learned that self-care isn't something that you do of your own free will, but rather something that you must do. It's about finding those tiny little hidden moments for yourself in the day. Something that kept me going was having some quiet time during the morning when the rest of the family was not awake yet. Sipping my coffee in silence with no one to talk to, reading a book, or merely mapping out what I had to do for the day, all those small slices of time gave me the clear thinking that I needed to psyche myself up for things to come.
Another vital component of my self-care was integrating physical exercise into my daily routine. With my kids young, I tried to fit the baby stroller and a trip to the gym into the daily schedule in brief sessions of intense physical exercise. Not only was it physically strengthening me, but it was also diverting my attention. I was able to get work done during the day and relax afterward. I found that simply taking a 20-minute walk kept me more awake and alert. The issue is that self-care as a parent does not have to be overwhelming. It is just about having easy routines that will fit within your life and holding on to them. When you find you are pulled in so many different directions, then find your little tiny niches that make you feel complete. Rank them and keep them at the forefront of your mind, and be amazed at how you're living day by day. It's all about having little habits that fulfill your entire body and soul.

Anne Marie White · Answer

As a licensed professional counselor and a mother of four, I know the importance of setting aside time for self-care, especially as a new parent. One practice that has been invaluable to me is integrating mindfulness into daily routines. Taking just a few minutes a day to focus on breathing and being present can significantly improve emotional regulation and help maintain balance amidst the chaos of parenting.
I encourage new parents to find a simple grounding activity that fits into their day. For me, this was a brief walk or a few mindful stretches with my children. These activities are not only practical but also create opportunities for bonding. Introducing these calming practices has helped both me and my clients manage stress and connect with our inner strength.
Additionally, prioritizing communication with your partner or support network is crucial. Engaging in open dialogues about feelings and responsibilities can alleviate much of the emotional burden new parents often face. Through my counseling, I've seen the profound impact of these practices on clients, helping them navigate parenthood with a clearer mind and heart.

Logan Jones, Psy.D · Answer

As a psychologist working extensively with high-achieving individuals, I've found that practicing gratitude can be a profound self-care tool for new parents. Each morning, I take a few moments to acknowledge what I'm grateful for, which helps shift the focus from stress to the abundance in life. This simple practice can reduce anxiety and improve overall well-being.
One technique I recommend is using stillness as an opportunity to reset. Amidst the chaos of parenting, taking a few moments of quiet reflection can be incredibly grounding. I often encourage clients to pause, breathe deeply, and appreciate the natural ebb and flow of life, which can be especially restorative when feeling overwhelmed.
Another valuable practice is embracing vulnerability. By openly acknowledging the challenges of parenthood, both with yourself and your support network, you allow yourself to be seen and supported. This authenticity fosters deeper connections and can transform the way you experience your new role, helping you feel more balanced and understood.

Emmanuel Romero · Answer

As a licensed marriage and family therapist and a father who's steered the challenges of parenting, I find that setting intentions for meaningful connection each day can be incredibly grounding. I often ask myself specific questions about how my actions throughout the day impact my emotional well-being and the relationships within my family. It helps maintain clarity and intention amidst the new responsibilities.
In my practice, I've witnessed the powerful impact of incorporating Emotion-Focused Therapy (EFT) techniques. For new parents, utilizing emotions as tools for healing and connection can be revolutionary. Guiding families to understand and express emotions constructively has strengthened their bonds and created a more supportive environment.
One routine that's helped is establishing a family debrief at the end of the day. This involves sharing experiences and emotions without judgment, offering a safe space for expression. It fosters understanding and emotional resilience, essential for grounding and balance.

Linda Kocieniewski · Answer

As an experienced therapist specializing in trauma recovery and EMDR, I find mindfulness practices especially grounding for new parents. Integrating EMDR relaxation techniques into short self-care routines can be helpful. For example, one client found success by practicing a brief, five-minute mindfulness exercise – focusing on gentle breathing and a calming mantra to reduce stress and increase focus even amidst parenting chaos.
I also emphasize the importance of creating a support network. In my therapy practice, I've seen how involving family and loved ones can provide an emotional anchor. A specific instance involved a parent couple who scheduled regular "family check-ins" to discuss daily stresses and share experiences, which reinforced resilience and prevented burnout.
Routine physical activity is another key element. Encouraging clients to incorporate simple exercises, like a 10-minute morning walk, has helped establish a grounding routine. One client noted a significant boost in mood and balance after committing to a daily walk, demonstrating how movement can effectively counteract stress and improve well-being.

Utkala Maringanti · Answer

As a Licensed Marriage and Family Therapist Associate specializing in relationships, I deeply understand the systemic perspective, which includes the challenges new parents face in balancing self-care with parenting responsibilities. One practical tip I've found effective is scheduling brief, focused time for oneself. As a parent, integrating a "micro-break" can be immensely grounding, whether it's a short walk, a cup of tea, or grabbing a moment to read a chapter from a favorite book.
A case that comes to mind involved a new parent I worked with who found a simple routine of evening journaling to be transformative. This activity provided a space to reflect on the highs and lows of the day, helping them stay connected to their personal growth while navigating parenthood. This routine not only offered emotional release but also became a cherished personal ritual.
Personally, I advocate for practices that incorporate both mind and body. Utilizing techniques like mindfulness or focused deep breathing exercises, even if just for a few moments, can offer a powerful reset. Through my therapeutic approach, I also emphasize the interconnectedness of personal and relational well-being, reminding parents that taking care of themselves ultimately enriches their relationship with their children.

Stu Stubrud · Answer

Burnout is something that many of us face, and as a family photographer with two small children, I've definitely had my share of moments where it felt overwhelming. Balancing a career I'm passionate about with the demands of family life and personal well-being is a challenge. One of the biggest lessons I've learned in overcoming burnout is the importance of carving out time for self-care, and it's something that I've had to prioritize not just for myself but for my whole family.
Exercise has become a crucial part of my routine. It's more than just a physical activity; it's a way for me to clear my mind, regain my energy, and reconnect with myself. Whether it's a quick morning run or a rigorous strength training routine, exercise is the pillar that keeps burnout at bay.
It doesn't have to be exercise, but that's what works for me. Some people prefer meditation, journaling, and countless other forms of self-care. It's less about what you do and more about giving yourself that space to breathe and reset, which in turn helps you show up more fully in both your personal and professional life.

Kristie Tse · Answer

One of the best tips I can share for maintaining self-care as a new parent is to prioritize even small pockets of time for yourself. It doesn't need to be hours; just 10 or 15 minutes of intentional "me time" can make a difference. For me, stepping outside for a short walk or practicing deep breathing exercises helped me reset and feel more present. I also created a simple routine of starting the day with a warm cup of tea before the chaos began, which gave me a sense of calm.
Remember, self-care isn't selfish; it's essential for showing up as the best version of yourself for your baby.

12 Self-Care Tips for New Parents

Table of Contents

12 Self-Care Tips for New Parents

Practice Mindfulness Daily

Set Realistic Expectations

Embrace Micro Self-Care Moments

Allow Yourself Permission

Find Hidden Moments

Integrate Mindfulness Into Routines

Practice Gratitude

Set Intentions for Connection

Use Mindfulness Practices

Schedule Focused Time for Yourself

Prioritize Self-Care

Make Time for Yourself

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