Umatter for Families logo

Self Care for Parents

What is Self-Care?

Parenting takes a lot of energy. While making sure their children’s physical and emotional needs are met every day, many parents forget that they need to take care of themselves, too.

There is a notion that self-care is selfish, or only for people with money and free time.

But there are many ways that parents and caregivers can tend to themselves; many of which require little time and don’t cost much.  It can be anything that creates joy, relaxation, or helps one disconnect, like:

  • taking a bath
  • spending time listening to music
  • having a phone call with a close friend
  • exercising
  • reading
  • cooking alone
  • doing a hobby

The point is that it happens regularly and it helps you to disconnect from daily life and reconnect with yourself.

Why it Matters

Self-care is often at the bottom of the priority list among all of the other things a parent or caregiver needs to tend to. But, think about the old adage of “filling up your own tank,” or the air travel analogy of “putting on your oxygen mask first before helping others.” There are many reasons why this is important. 

By taking care of yourself:

  • you are more likely to be a stable, consistent, and engaged caregiver to your child.
  • you model ways of coping, taking care of yourself, and following your interests, which they will hopefully develop as they get older.
  • it allows you to grow personally so that when your child leaves the home you have other ways to direct your time and energy
  • show your kids the importance of tending to their relationships (with friends, spouse, etc)

Check In:

Self-care can mean different things to different people.  Take a look at this chart below and think about which of these reflect your own ideas of self-care.  You can also check the areas you feel you do well and select ones you may want to try.  What else might you add to this list? (adapted from the Ogla Phoenix Project:  Healing for Social Change)


  • Set goals and get support to achieve them
  • Connect with friends
  • Plan a date night
  • Cook
  • Learn a new skill
  • Practice an art form 
  • Relax
  • Spend time with animals


  • Take time for lunch
  • Don’t work overtime too much
  • Set boundaries
  • Take vacation
  • Use sick days when needed
  • Get support from colleagues
  • Ask for professional development opportunities


  • Feel safe at home
  • Get regular medical care
  • Exercise
  • Cook nourishing foods
  • Get enough sleep
  • Take a walk
  • Avoid too much time on your phone
  • Give and receive affection


  • Take time to reflect
  • Journal
  • Seek therapy
  • Draw/paint
  • Read self-help books
  • Join a support group
  • Practice asking for and receiving help


  • Connect with feelings and emotions
  • Allow yourself to cry and to be joyful
  • Talk with a trusted friend about big emotions
  • Find opportunities to laugh (movies, friendships)
  • Positive self-talk
  • Choose relationships that involve mutual support and care


  • Spend time in nature
  • Reflect
  • Meditate
  • Sing/Dance
  • Spend time in ceremony or worship
  • Pray
  • Find a spiritual mentor
  • Volunteer for cause
  • Find a spiritual community

Connect & Communicate:

Start the Conversation

To carve out time for yourself, you may need to have conversations with other family members, people you live with, colleagues, and friends.  Since your decision may impact them, you will want to think through how to approach them carefully. At first, it might be difficult to express your feelings and what you need, but remember the importance of tending to yourself.  

If you can find a way to add in some self-care now by adjusting your schedule or saying “no” to other things, then that is the best place to start.  Even just giving yourself 5-10 minutes a day, or an hour once a week to start will help you build the habit.  In some cases, you may actually need help from others in order to make self-care happen. If so, here are a couple of things to help support that conversation:

  • Be honest: Express how you are feeling and why you think you need time to yourself. For example, “I have been feeling very down and overwhelmed lately, I think I need to start walking with a friend on the weekends.”
  • Share exactly what you need from the other person.  For example, “I would like to go to the gym three days a week in the morning, can you take over the morning routine on those days?”

The important thing is to set a realistic goal for yourself.  Start small and with whatever you feel you can successfully accomplish given your other responsibilities. 


Here are some activities to try.  This, in addition to the chart above, maybe a good place to start.  Remember that self-care is something that adds up like money in a bank.  Even 5-10 minutes of self-care on a regular basis can lead to feeling better physically, emotionally, and mentally. If you are just starting out with this, take it slow and add time and frequency gradually. 

  • Join a team sport
  • Get a massage
  • Take walks
  • Sit down and listen to music
  • Spend the night on your own somewhere (camping, retreat center, friend’s house)
  • Engage in play
  • Staycation to a local place
  • Detox/cleanse with a guided professional
  • Coffee with a friend (or by yourself!)
  • Cook alone
  • Early to bed and early to rise
  • Read
  • Manicure/pedicure
  • Phone call with an old friend
  • Bath or hot tub
  • Listen to audiobooks

Contact & Collaborate:

Once you have determined ways to incorporate more self-care into your life, look for community organizations, online platforms, and personal resources that can help you meet that goal. Below are a few places to start.

  • Check offerings at a local adult school
  • Sign up for an adult sports league through your local Parks and Recreation Department
  • Look for classes online and in-person at a community college
  • Join a local YMCA or another gym
  • Find a buddy to walk or exercise with the schedule it on a regular basis

Continue Learning:

Explore these resources to learn more about how you can support self-care. 

Self-Care and Parenting

Dr. Aletha Akers talks about how important self-care is… for you and your teens. Learn more at

Print Friendly, PDF & Email

Umatter® for Families High School Resources

Diversity, Equity, and Inclusion

The terms diversity, equity, and inclusion have become household words. These topics have been highlighted in recent times by nationwide race-related protests and social unrest.

Family Relationships and Wellness

Children feel secure and loved when they have strong and positive family relationships. Positive family relationships help families resolve conflict, work as a team and enjoy each other’s company. Positive family relationships are built on quality time, communication, teamwork, and appreciation of each other.

Internet Safety and Social Media

In our modern society, social media is one of the most common ways we communicate with one another. As parents, our main goal is to keep our children safe and healthy. One important way to help them stay safe is to teach them social media safety habits.

Mental Health

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood.

Physical Health and Nutrition

Good nutrition, physical activity, and healthy body weight are essential parts of a person’s overall health and well-being.

Social Emotional Learning

Social and emotional learning (SEL) is an integral part of human development. SEL is the process that helps people develop healthy identities, manage emotions, feel empathy for others, maintain supportive relationships with friends or family members as well as make responsible decisions.

Supporting School Success

Parental involvement, such as attending school functions like back-to-school nights and concerts or volunteering in the library, is as important as helping with homework. Many working parents find it particularly hard to be a presence in their children’s school. However, research indicates that it is worth the effort.