5-Minute Self-Care Routines for Burned-Out Parents


You cannot pour from an empty cup. If you are exhausted, resentful, and running on fumes, you cannot be the parent you want to be. You don't need a spa day; you just need 5 minutes.

1. The "Shower Reset": When your partner gets home, hand over the baby and take a shower. Not a "rush to get clean" shower, but a hot shower where you just stand there for 5 minutes. Imagine the stress washing down the drain.

2. The Morning Coffee Rule: Wake up 15 minutes before your kids. Drink your coffee or tea while it is hot and in silence. That small window of control can change your whole day.

3. Unfollow "Perfect" Moms. Go through your Instagram. If following a "perfect" influencer mom with a beige house and clean children makes you feel bad about yourself, unfollow her. Protect your peace.

4. Breathing Exercises: When the baby is screaming, close your eyes. Inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds. It resets your nervous system from "fight or flight" to "calm."

5. Call a friend. Texting doesn't count. Call a friend for 5 minutes just to laugh or vent. Human connection is a powerful stress reliever.

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