What are some ways to practice self-care and mindfulness as a parent?

Sometimes the best thing you can do to support your own resilience as a parent is to do less. Say yes less, put less pressure on yourself to do everything, such as constantly providing nonstop entertainment 24/7 for your kids. Sit in the discomfort of doing “nothing” & let your child experience boredom. Just share space together doing something that is relaxing for you. The more you practice this habit the more they will accept it and even come to enjoy this time.

The Power of 'NO'. 1. It is a complete sentence. 2. It is a statement of final intent and needs no justification. 3. It will either be respected, or manipulated by those you say it to. 4. It is a word of freedom and should be said freely and without fear of judgement. 5. It may be perceived as selfish, by the selfish. 6. It is a key sign of success and confidence. 7. It empowers you more than you will ever ‘NO’.

Nervous system regulation is an important part of being a mindful parent. When your nervous system is regulated meaning not living in a chronic stress response, you have more mental, emotional and physical capacity to handle any challenges and you are more equipped to respond rather than react. When your nervous system is regulated your energy increases, your decision making, focus, patience and ability to be present becomes easier because you are living more in the cortex part of your brain rather than your survival brain.

Knowing your limits and recognizing when to take a mindful pause is crucial, especially for parents. Parenthood is incredibly rewarding, but it can also be overwhelming at times, with its share of stress and demands. Remember, it's okay to step back, take a breath, and prioritize self-care. By nurturing your own well-being, you'll be better equipped to nurture and support your children effectively. Remember, by taking care of yourself, you're also being a good role model for your children.

I strongly believe that professional help should not just be limited to dealing with one's mental state. We "feel" in our body! Our body knows what its like to feel sad, to feel happy or to feel stressed. There is a strong physiological response to stress that occurs within the body, as well as in the mind, and this means that one can also tackle the issue of stress from the physical perspective, by treating the body. Additional to massages, there are many gentle approaches to bodywork that exist today, including myofascial release techniques, Bowen therapy, 1-to-1 yoga sessions, cranial osteopathy and orthobionomy. Releasing tension and stress from within the body will also help release any stress and tension built up in the mind.

In my experience, when you change the state of your nervous system you change how you think and respond to challenges and stress. Proactive nervous system work decreases your anxiety and overwhelm and increases your peace so that you can show up in your professional and personal life with more peace and presence. Nervous system work allows you to be successful without pushing every second. It provides you the opportunity to get to your next level without burning out or losing yourself.

You can easily create a daily routine that sets you up for the day and only takes a few minutes to do. It's something I teach my clients and makes a big difference: Collarbone breathing exercise. You can find it on the Resources page of my website for free. This exercise will aid the alleviation of any stress you have, along with balancing the left and right brain hemispheres which aids thinking. It balances your breathing and slows your heart rate, which creates relaxation, along with balancing your oxygen and carbon dioxide levels.

To help with either your or your children's relaxation, stress levels or anxiety, try tracing a figure 8 pattern on its side (Like the infinity symbol) on your forehead. Make the loops cross over in the centre of your forehead. Do this for about 20 seconds. You'll feel the right speed and pressure. This triggers the release of oxytocin (feel good chemical) and counters the stress chemicals in your body. It's great for settling children to sleep!