Finding Calm in the Chaos: Psychologist-Approved Self-Care for Busy Parents

Parenting is one of life’s most rewarding experiences—but let’s be honest, it’s also one of the most exhausting. Between early wake-ups, endless to-do lists, and keeping little ones entertained, the idea of self-care can feel like a faraway luxury. But here’s the truth: it’s not a luxury—it’s essential. Incorporating mindful, psychologist-approved practices into your routine, even for a few minutes a day, can have a profound impact on your mental and emotional well-being.

Let’s dive into some realistic, actionable, and engaging ways to find calm amidst the chaos of parenting.

1. Anchor to Small Rituals

Start small. Everyday tasks like drinking your morning coffee or brushing your teeth can become moments of mindfulness. Instead of rushing through them, take a moment to focus on the sensations: the warmth of the coffee mug, the sound of the toothbrush, or the taste of the toothpaste.

Psychologists call this “grounding,” a technique proven to reduce stress by bringing your awareness to the present moment. Anchoring to these small rituals can create a sense of calm amidst a hectic day.

✨ Pro Tip: Pair these moments with deep breathing—inhale for four counts, hold for four, and exhale for six. This slows your heart rate and reduces anxiety.

2. Reclaim Nap Time

Nap time isn’t just for the kids—it’s for you too. Instead of rushing to fold laundry or answer emails, take this time to reset. Close your eyes for 5–10 minutes, meditate using an app like Calm or Headspace, or simply sit in silence.

Studies show that even brief periods of rest can lower cortisol levels (the stress hormone) and improve focus for the rest of the day.

✨ Pro Tip: If you’re not into meditating, try “progressive muscle relaxation.” Start at your toes, tensing and releasing each muscle group as you work your way up to your head. It’s deeply calming and helps release physical tension.

3. Nature Is Your Ally

Time in nature is one of the most effective ways to reduce stress and boost mood, even if it’s just a few minutes outside. If stepping outdoors isn’t always possible, use nature-based guided imagery instead: close your eyes and imagine yourself in a calming natural setting like a forest, beach, or meadow.

Psychologists have found that connecting with nature—even virtually—can reduce symptoms of anxiety and increase feelings of happiness.

✨ Pro Tip: Incorporate natural elements into your home, like a plant on your desk or an essential oil diffuser with calming scents like lavender or eucalyptus.

4. Joyful Multitasking

Let’s face it—parenting is all about multitasking. Why not make it joyful? Listen to a podcast, audiobook, or your favourite playlist while you’re folding laundry, cooking, or driving. Engaging your mind with something you enjoy can make even mundane tasks feel fulfilling.

✨ Pro Tip: Try uplifting or humorous content for an instant mood boost, or dive into a topic you’re passionate about to feel inspired.

5. Involve the Kids in Self-Care

Sometimes, the best way to get some “me time” is to involve your little ones. Turn yoga into a playful family activity or let the kids colour while you doodle beside them. These moments are not only calming for you but also foster connection and creativity.

✨ Pro Tip: Try guided family yoga or mindfulness videos on YouTube—they’re short, interactive, and fun for all ages.

6. Indulge After Bedtime

Once the kids are asleep, take a guilt-free moment for yourself. Light a candle, enjoy a luxurious snack, or take a long bath. These small rituals can signal to your brain that it’s time to relax and unwind.

✨ Pro Tip: Try “digital detoxing” during this time. Swap scrolling for reading or journaling to truly disconnect and recharge.

7. Schedule Self-Care

One of the best ways to prioritise yourself is to treat self-care like an appointment. Block off 15 minutes in your calendar for an activity that nourishes you, whether it’s a quick walk, stretching, or journaling. By scheduling it, you reinforce its importance and make it a habit.

✨ Pro Tip: Keep this time sacred by setting boundaries—let your family know that this is your “you time.”

8. Micro-Moments Throughout the Day

Sometimes, even finding 15 minutes feels impossible. That’s where micro-moments come in. Take 30 seconds to focus on your breath, savour a sip of water, or simply sit in stillness. These tiny resets can have a surprisingly big impact on your mood and resilience.

✨ Pro Tip: Try the “5-4-3-2-1” grounding exercise: Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. This technique is particularly effective for managing stress or overwhelm.

The Science of Self-Care

Why does self-care matter so much? Research shows that small, intentional moments of self-care can:

• Lower stress levels by reducing cortisol.
• Improve focus and productivity.
• Boost mood by increasing serotonin and dopamine.
• Enhance relationships by helping you feel more present and patient.

You Deserve This

Parenting is hard work, and it’s easy to put your own needs last. But remember, taking care of yourself is the best gift you can give your family. A calm, happy parent is a present, engaged parent—and you deserve to feel good too.

✨ What are your favourite ways to sneak in ‘me time’? Share your tips in the comments—we’d love to hear how you make it work!