Quick Self-Care Practices for Parents in Survival Mode

Hey, friends! Welcome back to Grace in the Grind: The Empowered Nest. Today, I’m opening up about something that’s been a challenge for me lately—self-care. As parents, we all know how easy it is to put everyone else’s needs before our own. But sometimes, when we’re constantly giving and giving, we forget that we need to recharge too. I’m no stranger to this. In fact, I’ve been in “survival mode” lately, and self-care has been something I’ve struggled with—so much so, I ended up in the hospital recently due to stress. It’s been a tough season, and while I’m still navigating it, I’ve learned some subtle, small practices that have helped me take better care of myself. I hope these will resonate with you and help you find moments of peace and nourishment in your busy life.

The Reality of Financial Struggles and Mental Health

Like many of you, I’ve been dealing with some financial struggles that add an extra layer of stress to the everyday grind. When you’re worried about how to make ends meet, it’s easy to let self-care slip to the bottom of your priority list. But here's the truth: we cannot pour from an empty cup. I know this firsthand, and it’s something I’ve had to relearn after being forced to stop and take a good look at my health. It wasn’t until I was in the hospital, my body telling me I had pushed myself too far, that I realized how much I needed to slow down and invest in my well-being—not just for me, but for my family too.

If you're feeling overwhelmed, financially strapped, or just stuck in survival mode, I want you to know you’re not alone. It’s okay to be in a tough spot, and it’s okay to need help. But also, know that taking small steps toward self-care can make a big difference, even when things feel hard.

Struggling with Sleep Since My Mother’s Passing

If I’m being honest, sleep has been one of my biggest struggles since my mother passed away in November. Losing her was a deep blow to my heart and my routine, and grief has affected many aspects of my life—including my ability to get quality rest. I find myself lying awake some nights, missing her voice and presence, and sometimes it feels like my mind won’t turn off. Since her passing, sleep has been elusive, and I’ve realized just how important it is to acknowledge the impact of grief on my body.

I’m still learning how to navigate this new normal, and I’ve realized that while I can’t always control when I fall asleep, I can create a bedtime routine that nurtures rest. I know it’s a process, and sometimes, I need to be gentle with myself.

Scientific-Based Practices for Taking Care of Yourself

In addition to the practices that have helped me, there are scientifically-backed strategies for caring for yourself when you’re in survival mode. Science has shown that our bodies and minds need specific types of care to function at their best, especially when stress is high. These practices may seem simple, but they have a profound impact on your physical and mental health.

1. Deep Breathing and Relaxation Techniques

Research has consistently shown that deep breathing exercises help activate the parasympathetic nervous system, which is responsible for calming the body and reducing stress. Even just a few minutes of deep breathing can lower cortisol levels (the stress hormone) and improve focus. If you feel overwhelmed, try a simple breathing technique like the 4-7-8 method:

  • Inhale for 4 seconds

  • Hold your breath for 7 seconds

  • Exhale for 8 seconds

Doing this just a few times can help you reset your nervous system and manage stress. It’s something I’ve started doing when I feel my anxiety creeping in, and it’s been a game-changer.

2. Exercise, Even for Just 10 Minutes

Exercise is one of the most effective ways to combat stress. Studies have shown that physical activity helps release endorphins, the body’s natural mood elevators, and lowers levels of stress hormones like cortisol. You don’t need an hour-long workout to feel the benefits; even 10-15 minutes of movement—like a walk around the block or a quick dance session—can have a positive impact on your mental health.

For me, taking short walks on the nature trail near my home or around the block during my lunch break when I'm in the office has become a non-negotiable part of my day. It gets me moving, but the time outside also helps clear my mind and improve my mood.

3. Sleep Hygiene

Sleep is crucial for recovery and stress management. Lack of sleep has been shown to increase stress and make it harder for our bodies to manage daily challenges. To improve your sleep, try to stick to a regular sleep schedule (even on weekends), limit caffeine intake in the afternoon, and reduce screen time before bed to help your body wind down. Even if your sleep isn’t perfect, creating a relaxing bedtime routine can make a big difference in how you rest.

As I mentioned earlier, sleep has been a challenge for me, and I know that the process of healing and adjusting after the loss of my mom will take time. But I’ve found that creating a consistent bedtime routine—like dimming the lights an hour before bed, reading, taking magnesium, or practicing deep breathing—helps me relax and get better rest, even if it’s not always as much sleep as I’d like.

4. Nutrition: Fueling Your Body with Healthy Foods

Your body’s ability to cope with stress is highly influenced by what you eat. Studies show that a balanced diet, rich in fruits, vegetables, lean proteins, and whole grains, can help regulate your mood and improve mental clarity. Conversely, processed foods and sugar can have the opposite effect, leading to energy crashes and mood swings.

I’ve started making small changes to my meals, like adding more fruits and veggies and meal prepping in advance. These small shifts don’t require a complete overhaul of my eating habits, but they make a huge difference in how I feel physically and mentally.

5. Mindfulness and Meditation

Mindfulness and meditation have been shown to reduce stress, improve focus, and promote emotional health. Even just five minutes of meditation a day can help you feel more centered and calm. There are plenty of apps and videos available for guided meditation, or you can practice mindfulness by simply focusing on your breath and being present in the moment.

I’ve found that even just taking a moment to pause, breathe, and check in with myself helps me feel more grounded. I’ll often do this when I’m feeling overwhelmed, and it helps me reset before diving into my next task.

6. Social Support: Connection with Others

Human connection is essential for mental well-being. Research shows that positive social interactions can reduce stress, improve mood, and even enhance your physical health. When you’re in survival mode, it’s easy to isolate yourself (which I do often), but staying connected with friends and family—whether through a phone call, text, or a quick meet-up—can make all the difference.

I’m lucky to have a strong support system in my life, and when things get tough, I make it a point to reach out to my loved ones in those good mood moments, even if it’s just for a quick chat. Sharing what’s going on can help lighten the emotional load.

Wrapping Up

Self-care isn’t a one-size-fits-all practice, and it certainly doesn’t need to be complicated. For me, it’s been about finding small, sustainable ways to take care of my mental, physical, and spiritual health, even in the middle of a challenging season. Financial struggles, stress, and exhaustion can make it hard to prioritize ourselves, but I’ve learned that every little bit counts. Whether it’s a quick walk, a few minutes of journaling, or a favorite spiritual song, these practices can make all the difference in how we feel.

If you’re in survival mode like I’ve been, I encourage you to take a moment today to give yourself some grace and find a small way to care for yourself. Remember: You can’t pour from an empty cup, and taking care of yourself is not selfish—it’s necessary.

How do you practice self-care in your daily life? I’d love to hear from you in the comments below. Let’s support each other in this journey!

Until next time, stay strong and take care of you!

Love,
Bella Free

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