Essential Self-Care Strategies for Busy Moms and Professionals

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As a busy mom or professional, do you often put your own self-care last on the list of priorities? At Core Wellness & Physical Therapy our mission is to optimize your potential from the core. That’s why we recommend 7 self-care strategies to build into your routine. 

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When you’re a busy mom or professional, it’s common to put yourself last. Between caring for the kids, managing the household, and perhaps juggling a career – as well as the general hustle and bustle of everyday life – there never seems to be enough time to focus on self-care.

The physical, emotional, and mental toll of caring for others can leave you feeling drained and exhausted. And for busy moms and professionals, this feeling can build up over time, often leading to burnout, which is why self-care is so important.

A 2022 study by The Ohio State University found that 66% of working parents reported experiencing burnout, meaning they felt so exhausted by their responsibilities of raising a family and holding down a job, that they had nothing else left to give. 

It might sound easier said than done, but just taking a few minutes each day to focus on you can really help reduce feelings of burnout. 

What is Self-Care?

Self-care is about taking the time to look after yourself so you can be healthy – both physically and mentally – in order to do your job, care for others, and feel able to do so effectively.  Essentially, it’s doing something you want to do and enjoy doing, rather than because someone else asked you to do it.  

During these hectic times, practicing self-care isn’t just a luxury, it’s a necessity. It may be easier said than done, but it’s essential for busy moms to prioritize self-care to positively impact both your well-being and the well-being of your family.

There’s a common misconception that self-care is selfish, but that’s simply not true. Being a mom is a full-time job. It’s demanding and exhausting. Without proper self-care, this exhaustion can build up over time, leading to burnout, which could mean you’re unable to care for your family as effectively. Taking time for self-care helps you to recharge your batteries and renew your energy, allowing you to be a better, more patient, and present mom.

There are 8 Common Types of Self-care:

  1. Environmental – feeling happy in our living space, which often involves a clean and organized environment
  2. Physical – self-care that promotes good physical health (like getting plenty of rest and exercise)
  3. Emotional – checking in with your emotional state and taking steps to prevent overwhelming negative emotions
  4. Financial – looking after our finances to avoid unnecessary stress
  5. Professional – ensuring a good work-life balance
  6. Personal – doing what brings you joy and happiness
  7. Spiritual – focusing on our inner selves through activities like meditation, prayer and journaling
  8. Social – maintaining healthy relationships with our friends and family


7 Self-Care Strategies for Busy Moms and Professionals 

Based in Alexandria, Virginia, we at Core Wellness & Physical Therapy are a full-service physical therapy practice, offering a range of wellness, rehabilitation and prevention-focused programs, to suit your specific needs. We recommend 7 essential self-care strategies to help you maintain and restore quality of life through all of life’s stages and lifestyles – whether you’re a busy mom or professional.

  1. Check in With Yourself

When life is busy, it’s easy to just push on through to get things done. Life can be an emotional rollercoaster, and often, your emotions are pushed to the side while you deal with your kids’ or partner’s emotions. So, it’s important to check in with yourself occasionally and ask yourself how you’re truly feeling. Practicing meditation and breathing techniques are also a great way to relax and unwind. 

  1. Free Your Mind

It’s easy to get stuck in a rut when you’re running a busy household because it’s simpler to stick to what you know. Doing something different, even if it’s just going a different way to the store, can re-energize your mental state. Similarly, taking time to read a book or listen to a podcast can also help take your mind off of your own stresses and worries.

  1. Get Active

Self-care isn’t just about mental and emotional well-being, it also encompasses physical health. Engaging in regular exercise releases hormones including endorphins and serotonin, which are known as feel-good hormones. 

When you’re healthy and active, you can better fulfill your role as a mom because a strong and healthy body can help you avoid common health issues and keeps you energized to deal with whatever life throws at you.

It’s important to find a form of exercise you enjoy. Dr Elizabeth Stroot Founder and owner of  Core Wellness & Physical Therapy recommends an individualized Pilates  to provide the perfect balance of strength, stability, flexibility and range of motion, combined to leave patients feeling long and strong.

  1. Eat a Nutritious and Balanced Diet

Maintaining a nutritious and balanced diet is an essential part of practicing self-care. Of course, it’s far easier to reach for a bag of chips or cookies when you’re busy or stressed. But the World Health Organization states that eating a balanced diet of carbohydrates, protein, healthy fats, and fruits and vegetables not only keeps you healthy, it provides you with essential vitamins and nutrients to give you energy and stave off illness.   

Our team at Core Wellness & Physical Therapy can work with you to create a personalized nutrition plan. Simply book a Healthy Lifestyle Coaching Session to see how we can help you.  

  1. Get Plenty of Rest

If you’ve been on parenting duties all day or had a long day at work, it can be tempting to stay up late to get some much-needed time to yourself. This could be seen as a form of self-care, but sleep is the best form of self-care you can get, and it’s important to recover and re-energize your body ready for another day. 

  1. It’s OK to Say No

Even though motherhood and being successful in your career are incredibly rewarding, they can also be all-encompassing. Do you find yourself saying “yes” to things you really don’t want to do? It’s important to set some boundaries and say “no” occasionally, so you can allow some time for personal growth and development. When you take opportunities to explore your own interests and passions outside of your parenting or professional role, it can be amazingly fulfilling and helps you maintain a sense of self-identity and purpose. Remember, it’s OK to say “no”, sometimes!

  1. Set Realistic Goals

When you’ve got 101 things on your plate, it can feel overwhelming and you may even feel unmotivated because your to-do list seems so unachievable. Try breaking down your list and prioritize each task, putting the super-urgent stuff first. If you have any big tasks on your list, try breaking them down further into a few mini tasks to make things more manageable. The Ivy Lee Method is also an effective way to prioritize tasks and become more productive. 

It’s a good idea to block time out in your calendar to avoid becoming distracted. And, most importantly, treat yourself to something when you’ve completed all the tasks on your list for that day. It could be a takeaway coffee, relaxing in a bubble bath, or reading a chapter of your book. 

Self-Care Can Improve Mental Health

Self-care isn’t just about taking time to relax, it’s also about taking care of your mental health. 

The demands of motherhood and your career can lead to stress, anxiety, and even depression. By practicing self-care, you can reduce these mental health issues. Whether it’s through meditation, exercise, or simply taking time to read a book, engaging in activities that you enjoy can boost your mood, reduce stress, and improve your overall mental well-being.

When you take time for self-care, you become a happier and more content person. Happy moms and professionals tend to have healthier, more nurturing relationships with their children and partners, because this positivity can have a ripple effect on your family. By ensuring that you’re in a good place mentally and emotionally, you can foster a more harmonious atmosphere at home.

A person sitting cross legged on a mat

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Source: Image by prostooleh on Freepik

The Importance of Self-Care

Prioritizing self-care benefits both you and your family by reenergizing you, improving your mental and physical health, setting a positive example for your children, strengthening your relationships, and encouraging personal growth. 

As a mom, you’re a role model for your children. If they see you neglecting your own health and well-being, they may learn to do the same as they grow up. 

Demonstrating the importance of self-care, even when you have a demanding career, not only benefits you but also teaches your children valuable life skills. It shows them that it’s okay to prioritize self-wellness and that taking care of themselves is not a selfish act but a necessary one.

So, remember to take that time for yourself, guilt free. Because you’re even better when you’re at your best.

How Core Wellness & Physical Therapy Can Help

If you’re a mom or professional looking for a holistic approach to better balance your life with the help of a Leadership Coach & Physical Therapist, Core Wellness & Physical Therapy can help. 

Our team of experienced physical therapists provide integrative treatments to develop, maintain, and restore your maximum movement and function. We take the whole ‘core’ of who you are into perspective when looking at your wellness journey. 

So, whether you’re a busy mom who feels a loss of identity, or you’re a professional who believes there’s no time for self-care, Core Wellness & Physical Therapy can help, Book an appointment Now!