Foster Parents are encouraged to practice self-care to recharge, refocus and relax for optimal mental and physical well-being.
So What Exactly is Self-Care?
The International Self-Care Foundation (ISF) and The World Health Organization (WHO) define self-care as “what people do for themselves to establish and maintain health, and to prevent and deal with illness.” The National Institute of Mental Health points out that self-care looks different for everyone.
The consensus across all health organizations is that self-care encompasses many things, including hygiene, nutrition, lifestyle, environmental factors, socio-economic factors, and even self-medication.
Self-care is not a trending buzzword, and it is not the act of being selfish or self-indulgent. It is steps you take to better yourself and your mental and physical well-being. Research shows self-care can reduce stress, anxiety, and depression. Developing a healthcare regimen that includes self-care ensures you can care for those around you.
Knowing there is no right or wrong way of caring for yourself is crucial. Identifying practices that bring you true joy is the key to success. Finding self-care ways that align with your budget and lifestyle can vary from free activities like meditation and walking in the park to getting a massage or going to a movie. You may need to try different activities to determine your best self-care routine.
Self-Care and Parenting
Foster parenting can be a juggling act between work, home, daily tasks, and the time needed to help the child in your care. You might ask yourself, “where do I find the time to devote to a self-care routine?”
Let me reiterate that self-care is VITAL for your mental and physical well-being. You have a child (or children) who heavily depend on you, many of who may be struggling with trauma. Yet selflessly, as a parent, you step up and devote yourself and your energy to helping these youth. And because of that, it may be easy not to prioritize your own inner needs.
Foster parenting can bring many joyous and rewarding moments for you and the child in your care. To protect these moments, engaging in sustainable practices is essential. Taking five minutes of your day to build self-care practices is a great way to begin.
Here are six no-cost, low-time investment routines you can easily fit into your day:
Deep Breathing
Familiarizing yourself with mindful deep breaths can benefit you in a stressful situation. Take a slow breath through the nose and then exhale through your mouth. Be sure to use your diaphragm and abdominal muscles when exhaling.
This brings more oxygen to your bloodstream, can help lower your blood pressure and heart rate, and relaxes your muscles. Deep breathing can help relieve stress, pain, and anxiety.
Mindful Meditation
The word “meditation” can often conjure uncomfortable feelings. Some might say it is a waste of time, dull, or just another name for taking a nap. But mindful meditation is none of those things. It is a way to train your mind to focus, build attention skills and help you concentrate and accept the here and now.
Take 5 minutes at any given moment to think about what you are doing and feeling. Slow down your thoughts, focus, let go of any negative thoughts and breathe. You can do this during the simplest tasks, including your morning walk to your office, brushing your teeth, or even doing the dishes.
Body Scan Meditation
Do you notice your body’s reaction to stress? You may clench your fists or find your shoulders are extremely tense. This is a defense mechanism to stress hormones, the so-called “fight or flight” syndrome.
Being aware of your body and its movements in situations of stress is a great way to take care of yourself. Taking time to perform a body scan and reflect on how the different parts of your body feel allows you to identify how your physical and mental body reacts, helping you to address any possible issues. Healthline provides excellent tips on how to perform your own body scan.
Rhythmic Movement and Mindful Exercise
Physical activity could become a perfect self-care practice even if you do not enjoy working out. Something as simple as a 15-minute walk during lunch or dancing while you perform your daily chores will increase your endorphins and elevate your mood.
Once you engage in your exercise of choice, think about what parts of your body are moving and what you hear and feel. This kind of mindfulness will take your movement to the self-care level and help you move through situations of stress with ease. Your body will get stronger with long-term practice.
Visualization
Imagine yourself on a warm tropical beach. Visualize how the sand feels between your toes. Feel the ocean breeze on your face and how the sun warms your skin. This type of daydreaming is visualization.
If you are not used to doing this alone, try it: picture an activity or situation that pleases you, even if you have never done it before. This kind of guided visualization can help you relax and engage in self-care.
Journaling
Take 5-10 minutes daily to reflect and write down what you are grateful for. Positive Psychology explains how you can practice gratitude to reduce stress and train your mind to be more optimistic and reduce negativity.
For foster families, having parents find time for self-care can help every family member. Allow yourself time to try one of the above-mentioned self-care tips or talk to your primary care physician or health care physician for more tips. Be sure to discuss any medical conditions you may have. The work you are doing for the youth in your life is too important for you to neglect your own care.
Looking for more self-care health benefits and ways to recharge, refocus and feel good?
Whenever you need inspiration, consider trying something new. Learn how art therapy may help in ways you never imagined. Another favorite is Headspace, now a series on Netflix, a great way to invite your entire foster family on your self-care journey.
