Mother’s Day 2023: Self-care tips for working moms to prevent burnout

Ticking off one item after another from their daily to-do list, mothers often struggle to find time for rest and rejuvenation. For working mothers, the challenges can be even greater as their days are long and tiring. Lack of sleep, excessive work load and multiple tasks can harm their physical and mental health. It’s important for working mothers to be kind to themselves, take short breaks when they can, eat a nutritious diet and make sure they get enough sleep even if they have to miss some work the next day. Delegating tasks to other family members or creating a strong support system can help mothers take better care of themselves. (Also Read: Mother’s Day 2023: Nutrition Tips For Mothers Of Different Age Groups)

Being a working mom can be a rewarding experience, but it can also be overwhelming and exhausting.  (freepik)
Being a working mom can be a rewarding experience, but it can also be overwhelming and exhausting. (freepik)

“Being a working mom can be an incredibly rewarding experience, but it can also be overwhelming and exhausting. Juggling the responsibilities of work and family life can easily lead to burnout if you neglect your well-being. Taking care of yourself is important. A healthy work-life balance Maintain and ensure you have the energy and resilience to face daily challenges,” says Dr Jyoti Kapoor, Founder-Director and Senior Psychiatrist, Manasthali.

“Balancing work and parenting can be challenging for working moms. They may have to juggle work deadlines, school drop-offs and pickups, childcare arrangements, and household responsibilities.

Despite these challenges, many working mothers find that their careers provide a sense of fulfillment and purpose beyond their mothering roles. Work can also provide financial stability for their families and help them model the importance of hard work and dedication to their children,” says Dr. Seema Sharma, Associate Director, Obstetrics and Gynaecology, Paras Health, Gurugram.

Prevention of burnouts

Dr Jyoti Kapoor says setting a healthy sleep routine and switching off gadgets at night can help improve the quality of sleep for mothers. They also need to learn to say no sometimes and set clear boundaries between work and personal life. She suggests the following tips for working moms to avoid burnout.

1. As a working mother, Get enough sleep Important for your physical and mental well-being. Aim for 7-8 hours of uninterrupted sleep every night. Establish a bedtime routine, create a relaxing sleep environment and avoid using electronics before bed to improve the quality of your rest.

2. Setting clear boundaries between work and personal life is necessary Learn to say no when necessary and don’t hesitate to delegate tasks or ask for support. Communicate your needs to your employer and family, so they understand your limitations and respect your personal time.

3. Make self-care a non-negotiable part of your routine. Schedule a regular time to engage in activities that bring you joy and relaxation. Whether reading a book, taking a bubble bath, practicing yoga or pursuing a hobby, these moments of rejuvenation will help replenish your energy and reduce stress.

4. Don’t try to do everything alone. Delegate household chores and involve your partner and children in age-appropriate activities. Consider outsourcing certain tasks, such as cleaning or grocery shopping, to create more time for yourself. Remember, you don’t have to be the supermom who does it all.

5. Regular exercise There are many benefits for your physical and mental health. Find ways to incorporate physical activity into your daily routine, whether it’s a brisk walk during your lunch break or a workout session at the gym. Exercise releases endorphins, increases your energy levels, and helps reduce stress.

6. Surround yourself with a strong support system. Find like-minded working moms who can relate to your experiences. Share your challenges and successes, seek advice, and offer support in return. Remember, you are not alone in this journey, and leaning on others can make a world of difference.

Take a pause, meditate, relax

Dr. Ritu Sethi, Director, Ora Specialty Clinic, Gurgaon and Senior Consultant- Cloudnine Hospital, Gurgaon says mothers should make time for regular check-ups.

– It is necessary Prioritize your needs And make time for self-care. Schedule time for exercise, meditation, a hobby, or any other activity that helps you relax and recharge.

– It’s okay Ask for help and delegate tasks. Hire cleaning services or ask family members or friends to help with childcare or housework.

– Set boundaries at work and at home. Communicate your availability and limitations To your colleagues, family and friends. Don’t hesitate to say no when necessary.

– Go for regular health checkups with your doctor.

Take a break

Dr. Seema Sharma – Associate Director – Obstetrics and Gynaecology, Paras Health, Gurugram shares self-care tips for working mothers that help prevent burnout and promote well-being.

• Practice mindfulness: Mindfulness can help reduce stress and increase resilience. Take some time each day to focus on the present moment and practice deep breathing or meditation.

• Take a break: It’s important to take regular breaks throughout the day, even if it’s just a short walk or stretching. It can help improve focus and productivity and prevent burnout.

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