A Mama Minute
Fitmama Strong Sanity Savers
Being a mama is all encompassing. We can feel lost and found, overwhelmed and pulled together all at the same time. Some days are easier and better than others. At Fitmama Strong Durham, we encourage our mamas to take the road of motherhood one day at a time. We do know that sometimes, even one day at a time, can be hard. So, if there comes a time that you feel overwhelmed, here are our ten favourite sanity savers. Pick one and try it for One Minute to help you feel grounded.
Meditate: This is not a word that we should be afraid of. People who practice meditation are engaged in thoughtless awareness, to be present in the moment. If meditation is new to you, try a mantra instead. We like “This feeling is temporary” or “I can handle this”. Repeat these words for one minute.
Self-massage with a tennis ball: Use a tennis ball to apply pressure to any areas of your body that need a little TLC. Roll the ball on your legs, in between your shoulder blades or on the bottom of your feet. Repeat for one minute.
Talk to a friend: Call a friend on the phone (not by text if possible!) and engage for one minute with them. Share your trials and tribulations with each other.
Dance party: What’s your guilty pleasure song? Put it on, turn up the volume and dance like no one (except maybe your baby!) is watching. Repeat for as many one minute segments as you need.
Laughing: A good hearty laugh is a wonderful release of tension. Checkout this guy. If you are not laughing now, then watch it again! Try to laugh out loud for one minute.
Benefit from a hug: Hugs release oxytocin, the hormone of love. A good hug can help you feel calm and connected, especially if you are getting a hug from someone you love, like your baby or partner. Stay in the hug for one minute and notice how you feel afterward. A self-hug is a wonderful alternative, if you find yourself alone.
Enjoy a stretch: Tight chest muscles are a common complaint amongst new mamas. Start with a few shoulder rolls and then stand with your right hip against the wall and stretch your arm behind you. Pair this stretch with some deep breathing and feel your chest muscles release. Hold for 30 seconds and then repeat on the other side for a total of one minute.
Focus on breathing: Deep breathing helps to calm and relax your central nervous system (the fight or flight response). Tension and anxiety are released on the exhale. Breathe in through your nose and imagine your belly filling like a water pitcher with your breath. Be sure to fill it with air from the bottom to the top. Exhale with a sigh as you slowly empty your pitcher. Do this for one minute.
Self-affirmation: Remind yourself what a great job you’re doing every day. Say it loud and say it proud for one minute. Because you ARE doing a great job! We think this young lady has this skill downpat!
Gratitude: Be thankful. Gratitude allows you to adjust your focus. Instead of focusing on what you’re lacking, shift your focus to embrace all that you have for one minute. Gratitude helps to put things into perspective. Count your blessings, you have many.
If you have other One Minute sanity savers, please leave them below in the comments or send us a message to pass them along!
Interested in joining us? Our classes are a great way to meet other new parents. Fitmama Strong Durham has been operating classes in the Durham Region since 2010. Our community is a thriving and welcoming space for you and your littles.
We offer Prenatal Fitness classes, live from our virtual studio. Our 30 minute live, online Express classes our our On-Demand library of pre-recorded workouts are a favourite for busy mamas who enjoy consistency in their workout regime. Finally, we offer in-person Stroller Fitness and Babywearing Fitness in a central location. We can’t wait to have you join us!
We can’t wait for you to #startwithus and #growwithus