Here are our practical self-care ideas to help new mums find time for themselves.
Becoming a new mum is one of life’s most rewarding experiences. You get to smell your baby’s soft cheeks, marvel at their tiny fingers and toes, and enjoy the warm snuggles for hours. Yet it can also be incredibly demanding and overwhelming. Between feeding, changing and soothing your baby, it can seem impossible to find a moment for yourself.
Taking care of your own needs is essential not only for your wellbeing but also for your ability to care for your newborn. New parent exhaustion is a real thing, not only because of the regular waking through the night, feeding and endless laundry, but also because you have 24/7 constant attention on this new little person. They need you every second of the day—or so it feels.
Many new mums say to actually find a few moments in the day to be themselves can be the most challenging part of motherhood. Me-time is almost non-existent for the first few months.
So how do you cope with the heavy-duty mixture of hormones, exhaustion, mastitis, stretch marks, new body shape and pain without going a little bit crazy? We’re here to help!
10 practical self-care ideas for new mums
Self-care may seem impossible but it’s essential. Try these self-care ideas to make sure you’re in good shape to care for your baby.
1. Embrace the power of power naps
Sleep deprivation is a common challenge for new mums. You’re getting less of it and your sleep quality is most likely very poor due to a host of contributing factors. While it might be tempting to use every moment your baby is asleep to catch up on chores, prioritising your rest is crucial. Try to nap when your baby naps, even if it’s just for one of baby’s many naps and for only 20 minutes. Short naps can significantly boost your mood and energy levels, helping you feel more refreshed and capable. Sleep will help your mental health, stress levels and mood more than doing the dishes will.
2. Seek support from your village
Don’t hesitate to lean on your support network. Whether it’s your partner, family member or friend, asking for help is not a sign of weakness. Arrange for someone to watch the baby so you can take a shower, go for a walk or enjoy a meal uninterrupted. Building a strong support system can alleviate some of the pressures of new motherhood.
Don’t just think your village is there only for your baby. You also need time to socialise. Invite your best friend over for you, not just to help with the baby. You can fold laundry together while catching up on life.
Connecting with other new mums who are going through similar experiences can be comforting and reassuring. Join a local mums’ group, attend baby classes or participate in online forums and social media groups. Sharing your journey with others can provide emotional support, reduce feelings of isolation and even lead to lasting friendships.
3. Create a soothing environment
Your surroundings can significantly impact your mood and stress levels. Yes, your baby needs peace and calmness, but so do you. Think soft lighting and calming elements like essential oils or gentle music. Take time to do something that soothes your mind. Emotional self-care is vital, so if you need to, ask visitors not to come until you’re ready.
4. Establish a simple self-care daily routine
Creating a self-care plan doesn’t have to be complicated. Self-care doesn’t need to take hours. Start with small, manageable activities that bring you joy and relaxation. This could be as simple as incorporating a warm drink into your morning routine, practising deep breathing exercises before bed or applying a face mask. Consistency is key, so aim to incorporate these small rituals into your everyday life. Think small baby (ha!) steps not giant quantum leaps. You can make a self-care list if that helps, with the things that will support you the most and bring you joy during this time.
5. Prioritise nutrition
Eating well is fundamental to maintaining your energy and overall health. It’s easy to neglect your own meals when you’re focused on caring for your baby, but try to prioritise balanced, nutritious foods. Have some healthy snacks that you can grab quickly. Don’t feel bad to ask family or friends to cook a little extra something for you. Most people are more than eager to help, but they just don’t always know how. Staying hydrated is equally important, so keep a water bottle within reach throughout the day.
6. Communicate with your partner
If you have a partner, open communication is essential. Share your needs and feelings honestly, and work together to find ways to support each other. Divide household tasks and baby care responsibilities in a way that feels fair and manageable for both of you. A strong partnership can provide a solid foundation during this transitional period. You don’t want a lot of negative emotions building up to an explosion, so keep the communication lines open.
7. Hit pause on the socials
Technology can be both a help and a hindrance. Use apps and devices to your advantage by scheduling reminders for self-care activities, ordering groceries online or using sleep apps. However, be especially mindful of social media and screen time. The last thing you need during this very special phase of life is the endless barrage of advice, comparisons, guilt or body-shaming that can be found online. Try to unplug regularly to focus on the present moment and reduce digital stress.
8. Get some fresh air
Please do not underrate this part. Getting outdoors, doing a physical activity (even if it’s just a slow 30 minutes stroll with baby in the pram) is very important for your body’s recovery, both physically and mentally. You can listen to your favourite music while you walk or just enjoy the birds, the blue sky and your own thoughts. (Hint: Babies sleep well in a moving pram too.) Be intentional about physical self-care. Make it a part of your daily life and you will most certainly reap all the amazing health benefits it has to offer.
9. Practise self-compassion
It’s important to be kind to yourself during this challenging time. Acknowledge that you are doing your best and it’s okay if everything doesn’t go perfectly. Practise self-compassion by speaking to yourself as you would to a friend, offering understanding and encouragement rather than criticism. Remember that taking care of yourself is not selfish; it’s necessary for you to be the best mum you can be.
10. Celebrate small wins
Every achievement, no matter how small, is worth celebrating. Did you manage to take a shower today? That’s a win! Did you get the baby to nap without a fuss? Another win! Did you eat a meal instead of a tub of ice-cream? Congratulations! Did you get one item done from your to-do list? You’re steaming ahead!
Recognising and celebrating these small victories can boost your confidence and provide a sense of accomplishment.
Little things count
Great things are made up of a lot of little things. Taking good care of your baby means you also must take good care of yourself. These self-care ideas may seem pointless or time-consuming, but they could be the very things that get you though the tough times. There are many different ways to practise self-care, but the most important thing is that you do it.
Read next: 3 things you probably overlooked when it comes to self-care and loving yourself
