Self Care for Disability Moms: 5 Simple Ways to Refresh and Recharge

Self care is often misunderstood as being selfish. And as a parent to a child with a disability, sometimes self care is the absolute last thing on my mind. I’m too busy focusing on physical therapies sessions, ordering prosthetic leg liners, petitioning insurance companies, juggling multiple specialist appointments, and generally just trying to keep my kiddo alive and well.

Who has time for self care? Not this girl.

The good news is, you don’t need a lot of time – or money – to rejuvenate and recharge. Just a few minutes each day can make a world of difference.

Here are my 5 simple and effective self-care tips for disability moms that will leave you feeling refreshed, recharged:

1. Prioritize.

When life as a mom get hectic, it’s essential to make sure your mental and physical health stay a priority by practicing self care.

Making time for self care can be difficult while managing all your other commitments, but it’s so important to give yourself permission to prioritize those activities.

Take a few minutes every day and ask yourself: What small things can I do today to make myself feel better?

Choose one tangible activity to focus on-like taking a walk, going to bed a little earlier, or reserving a few minutes for yourself-and make it a priority.

You don’t have to do everything all at once. If you’re feeling overwhelmed, try focusing on the self-care activities that make you feel the best. For me that looks like making time for a few minutes of mindfulness, time outside or writing a gratitude list.

Whatever you do, make sure to take care of yourself first—you will be better able to show up for those around you when you do.

2. Set Boundaries.

Setting boundaries is key to making sure we have enough time for self care as moms. Boundaries set the parameters to keep us on track towards maintaining our well being and making sure that all the other demands on our time do not derail us from taking care of our own needs.

Start by making a list of all the commitments you have to do throughout the week. Assign each activity a certain amount of time that you are willing to invest in it. For example, if you have activities like sports or occupational therapies, set a specific time that you absolutely need to be done by to make sure you have enough time to come home and relax. I love spending about 30 minutes on Sunday planning ahead for the week–this ensures I have my calendar up to date and I have time blocked off for my self care activities.

Another way to draw a boundary is to commit to yourself and make sure that no matter how busy you get, you will devote a certain amount of time for yourself for some relaxing self-care activity. As a mom, it’s important to remember that your own well being is important and it is important to reserve time for yourself to rest and re-energize, no matter how hectic your schedule is. You have value and are worthy of investment.

3. Incorporate it into your daily routine.

Self-care doesn’t need to be a big event or complicated occasion. The truth is, there are many little habits we can incorporate into our day to day lives that can have a huge impact on our overall wellbeing. Here are a few tips to make self-care a part of your daily routine:

Take 5 minutes to do some mindfulness. Set a timer and gently close your eyes for five minutes. Focus on your breath and notice any thoughts that come in. This short break can be a great way to ground yourself and connect with your needs throughout the day. I tend to do this early in the morning before the chaos of the day starts.
Stretch at your desk. Taking even a few seconds to stretch your body can do wonders for loosening up tense muscles and encouraging relaxation throughout the day.
Make time for a good breakfast. While this may seem like a luxury, starting off your day with a healthy and nutritious breakfast can give you the energy you need to hit the ground running. I love a good egg scramble or a watermelon mint smoothie.
Get outside for some fresh air. Even just stepping outside for a few minutes can give you an opportunity to clear your mind and gather your thoughts. I’ve incorporated “walking” breaks into my day where I take a call or a meeting and walk during it. This keeps me moving and the blood flowing!

4. Find a support system.

Having a network of family, friends, and colleagues can be a great source of support and encouragement. This is especially true if you’re a parent to a child with a disability. It can often be hard to find time and energy to take care of yourself, and having a network of people who understand and are willing to offer support can be a great way to ensure that you’re able to practice proper self-care.

Here are a few ideas for building a support system:

Ask for help. It can be hard to admit that you need help, but that’s ok. It’s important to acknowledge your vulnerability and reach out to people you trust when you need help. I struggle with this so much–but I know I have to ask for help and have a realistic expectation that I can’t do everything on my own.
Join a local parent group or online group. You will meet other parents in your area who share similar experiences. Not only will this provide you with peers who understand what you’re going through, it also creates opportunities to exchange tips and advice about parenting.
Make self-care a group activity. When possible, invite friends or family members to join you in activities that bring you joy. This can be anything form a workout class at the gym to getting a manicure with friends – the key is to do something that will help you unwind and feel refreshed.

5. Seek professional help when needed.

Seeking professional help when needed is an important part of practicing self-care, especially for busy moms. If you are feeling overwhelmed or have experienced a traumatic event, such as a disability diagnosis or a NICU stay, you may need more extensive help than what your network of family and friends can provide.

If you are in need of professional help, here are some tips to ensure that you are getting the care you need:

Know your needs: Identify and understand the emotional, physical, and mental challenges you are facing and determine what kind of assistance you need in order to manage them.
Research your options: Once you know what kind of help you need, research the available professionals in your area. Make sure to look at reviews and ask for referrals from trusted sources.
Make a list of questions: Come up with a list of questions you want to ask a potential therapist during your initial consultation. This will help you evaluate whether or not the therapist is the right fit for you.
Communicate your needs: Before starting any form of therapy, make sure to communicate your needs and ensure that the therapist is able to address them.

In order to be our best selves, we need to take care of ourselves both physically and mentally. This means making time for things like exercise, eating a balanced diet, getting enough sleep, and managing stress. When we take care of ourselves, we are better able to show up for others. We can be more patient, more understanding, and more reliable. We can also be more productive and creative. So, the next time you are feeling overwhelmed, remember that taking some time for self care is not selfish – it’s essential.