Micro Self-Care Tips for Parents

Modern-day parenting can feel like a lot. There are school runs, packed lunches, work, washing, clubs, dinner, bedtime… and somewhere in amongst all of that, you're supposed to find time for yourself too!

If you're feeling a little stretched, you're certainly not alone. But looking after yourself doesn't have to mean booking a whole day at the spa or finding hours of precious free time. In fact, sometimes it's the smallest things that can make the biggest difference.

Our lovely Holistic Health Coach, Louise Murray, is back with another brilliant guest blog to share some of her favourite micro self-care ideas. These are little moments of self-care that take just a few minutes, but can help you pause, reset and recharge. Because when you feel good, everyone around you benefits too. You have more energy, more patience and more space to enjoy those lovely family moments.

And remember, self-care isn't selfish. It's an important part of looking after yourself — and your family too.

1. Take a moment to BREATHE

It sounds simple, doesn't it? But how often do you actually stop and take a proper, deep breath? Our breathing can change how we feel, and taking a few slow, intentional breaths can be a wonderful way to press pause when you're feeling stressed, overwhelmed or simply running on empty.

Try this simple breathing exercise twice a day, or whenever you feel like you need a little reset:

1. Take a deep breath out with a gentle whoosh.

2. Breathe slowly in through your nose for a count of 4.

3. Hold your breath for a count of 7.

4. Slowly breathe out through your mouth for a count of 8.

5. Repeat 3–4 times.

That's it! Just a couple of minutes can give you a chance to stop, reconnect with yourself and create a little calm amongst the chaos.

It's a good idea to try this when you've had one of those days. You know the ones – everyone needs something from you, somebody has lost a shoe and you're pretty sure the washing machine has eaten another sock!

2. Try a positive affirmation

We spend so much time encouraging our children, telling them they're brilliant, brave, kind and capable. But how often do we offer ourselves the same encouragement? Positive affirmations are a simple way to give yourself a little dose of kindness and positivity. They can help you start the day with a positive intention and remind you to be a little kinder to yourself along the way. You don't even have to say them out loud. Write one on a sticky note and pop it on the bathroom mirror, stick it to the fridge or save it as a note on your phone.

Here are a few to try:

• I am ready to fill my heart, mind and life with positive energy.

• I give myself permission to thrive.

• When I feel drained, I give myself time to rest and replenish.

• As I breathe slowly and deeply, I become calmer and more energised.

• I make time for the things that give me energy.

• I give myself permission to slow down and relax.

Pick the one that speaks to you most and give it a go today.

You might feel a little silly at first, and that's completely normal. The important thing is to keep going. A small daily reminder can become a lovely habit and help you notice the way you talk to yourself. And if you wouldn't say something to your best friend, ask yourself whether you really need to say it to yourself.

3. Learn to say NO

This one can be a tricky one for parents! It's very easy to feel as though you're being pulled in a hundred different directions. Family, friends, work, school, clubs, social plans… before you know it, your diary is bursting and there's barely a spare minute left in the day. But here's your reminder: it's OK to say no. You don't have to accept every invitation, take on every task or be everything to everyone. Saying no doesn't make you a bad friend, colleague, parent, sister or person. Sometimes saying no is actually one of the kindest things you can do for yourself.

Think about the things you really want to say a big, wholehearted YES to. Make space for those things first. If something doesn't feel right, doesn't fit into your life or is simply going to leave you feeling completely frazzled, it's OK to let it go.

And if saying no feels difficult, try one of these:

“Thank you so much for thinking of me. I'd love to, but I don't have the capacity at the moment.”

“This sounds wonderful, but I can't give it the time and attention it deserves right now.”

“I'm afraid I need to say no this time, but thank you for asking.”

You don't need a long explanation. You are allowed to protect your time and energy.

Small moments, big difference

Self-care doesn't need to be complicated, expensive or time-consuming. A few deep breaths while the kettle boils. A positive thought while you're brushing your teeth. Saying no to something that doesn't work for you. These tiny moments can add up to a much bigger difference.

So, the next time you find yourself thinking, “I don't have time for self-care,” remember that you don't need an hour. You might only need five minutes. Look after yourself, lovely parent. You deserve it – and those little people around you will benefit from it too.