Put Your Oxygen Mask on First
Why taking time for yourself isn’t selfish—it’s essential for your well-being!
"Self-care isn’t selfish; it’s self-preservation."
The Power of Self-Care: Why You Need to Put Your Mask on First
We’ve all heard the in-flight safety spiel: put on your oxygen mask before helping others. But in the chaos of daily life—especially as moms—how often do we actually follow this advice? Self-care isn’t just a luxury; it’s a necessity that keeps us functioning at our best. Engaging in self-care triggers our parasympathetic nervous system, the body’s “rest and digest” mode, helping us manage stress, lower heart rates, and balance hormones. A study discussed in Psychology Today highlights that regular self-care reduces anxiety while improving mood and emotional resilience. It’s also linked to better mental health, self-esteem, and a more positive outlook on life. When we prioritize our well-being, we foster self-worth and optimism, making health and happiness the core of our routines. Ultimately, self-care supports overall health and helps us be the best version of ourselves.
The Science of Self-Care: It’s All About Rest and Digest
Our bodies are finely tuned systems, and the parasympathetic nervous system (PNS) is the key player in creating a state of calm and recovery. Often called the “rest and digest” mode, the PNS counterbalances the "fight or flight" response by slowing the heart rate, lowering blood pressure, and promoting digestion. When we engage in self-care—whether through meditation, deep breathing, exercise, or simply setting boundaries—the PNS is activated, allowing the body to repair and regenerate.
This shift into "rest and digest" mode has a profound impact on reducing stress and improving sleep. Sleep is vital for mental and physical recovery, and research from the American Psychological Association, adults who get fewer than 8 hours of sleep each night are more likely to experience symptoms of stress. Incorporating self-care into your routine can lead to better sleep, and in turn, better sleep can significantly reduce stress levels. Lower stress means improved cognitive function, helping you stay sharp and focused throughout the day. Given that only about 20% of adults rate their sleep quality as "very good" or "excellent," it’s clear that most of us have room for improvement. Think of sleep as your mind and body’s reset button—an essential step in your self-care journey.
Self-Care as Self-Love: Why Being “Selfish” is Sometimes the Best Thing You Can Do
As mothers, partners, and caregivers, it’s easy to put everyone else first. But here’s the truth: you can’t pour from an empty cup. Self-care is an expression of self-love, and sometimes you need to be “selfish” to refill your tank. It’s not just about eating your greens (though that’s great, too!). True self-care means setting boundaries, knowing when to ask for help, and sometimes just putting on your favorite lipstick because it makes you feel good.
Fill Your Cup First: Self-Care Ideas for Every Day
Self-care looks different for everyone. Some days, it’s a yoga session or a walk in nature; other days, it’s binging your favorite show guilt-free. What matters is finding what recharges you. Here are some ways to practice self-care:
Say no to things that drain you.
Set boundaries with work, relationships, and social media.
Move your body in a way that feels good—dance, stretch, or run.
Laugh until your stomach hurts; laughter is an instant mood booster!
Meditate, journal, ground or take a sound bath to center yourself.
Putting Yourself First Isn’t Selfish—It’s Essential
Incorporating self-care into your routine doesn’t mean you’re neglecting others; it means you’re showing up as the best version of yourself. A study of healthcare workers during the COVID pandemic found positive, statistically significant correlations between mindful self-care, self-compassion, and resilience. Consistent self-care, along with a healthy dose of self-compassion, actually boosts emotional resilience, making us better at rolling with life’s punches. Think of it as your personal ‘resilience’ gym: the more reps you do (of self-care, not dumbbells), the stronger you get at handling all of life’s unexpected curveballs.
So whether it’s eating a nourishing meal, spending time with friends, or simply sitting in silence, remember: you deserve it. Your well-being is worth every minute of ‘me time.’ Remember, self-care isn’t selfish—it’s an act of self-love, and it’s the best gift you can give to yourself AND those around you.
