A Mama Minute

Sanity Savers

Being a mother 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 members to take the road of motherhood/parenthood one day at a time. Yet, we know that sometimes, even one day at a time can be hard. So, if and when you are feeling overwhelmed, here are ten sanity savers. Pick one and try it for 1 minute to help you get grounded.

Meditate:  This is not a word that we should be afraid of. People who practice meditation are engaged in thoughtless awareness and are present in the moment. If meditation is new to you, try a mantra instead. We like "This too shall pass" 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. 

Engage in a venting session: Call a friend on the phone and engage in a one minute vent session. Be prepared to reciprocate the next time she needs to unload her concerns and frustrations. 

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. We had a dance party while we wrote this list!

Laughing: A good hearty laugh is a wonderful release of tension. Check out this Ted Talk on the science behind laughter!... if you are not laughing now, then watch it again! It only takes about one minute.

Hug someone: 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, child or partner. Stay in the hug for one minute and notice how you feel afterwards. 

Enjoy a stretch: Tight chest muscles are a common complaint amongst new moms. Start with a few shoulder rolls and then stand with your right hip against a 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 (fight or flight response). Tension and anxiety is released on the exhale. Breathe in through your nose and imagine your belly as a water pitcher. Fill it will air from the bottom to the top. Exhale with a sigh as you slowly empty your pitcher. Do this for one minute.

Self affirmation: Tell yourself that you are are great. Tell yourself that you are doing a great job. Say it loud and say it proud for one minute! We think this young lady does it well! 

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 thing into perspective. Count your blessings, you have many.