“Take time for yourself” is easy advice and hard to follow when you have a baby, a toddler or a full diary. This article is about the smallest versions: things that take about five minutes. It is general information and not a treatment for any condition.
Five small ideas, based on the NHS “five steps”
The NHS suggests five everyday steps for mental wellbeing: connect with other people, be physically active, learn new skills, give to others, and pay attention to the present moment. Here is a five-minute version of each.
- Connect. Send a message to a friend or family member, or call someone while you walk around the house.
- Move. Stretch, walk to the end of the street, or dance in the kitchen.
- Learn. Read a page of a book, listen to part of a podcast, or try one new recipe step.
- Give. Say thank you to someone, or send a short note of appreciation.
- Be present. Take a few slow breaths, or drink a hot drink without doing anything else.
Make it stick
- Attach it to something you already do, such as after you put the baby down or while the kettle boils.
- Keep a short list on the fridge so you do not have to think of an idea when you are tired. Our Self-Care Generator can suggest one.
- Lower the bar. One minute still counts.
When it is more than tiredness
Being tired and stretched is normal with young children. But if you feel persistently sad, anxious, empty or hopeless, if you have trouble bonding with your baby, or if these feelings are severe or last longer than about two weeks after childbirth, please talk to a doctor, midwife or other health professional. The NIMH notes that perinatal depression can be treated, and that it can start during pregnancy or after birth.
- United States: the National Maternal Mental Health Hotline is free, confidential and open 24/7 — call or text 1-833-TLC-MAMA (1-833-852-6262).
- If you are thinking about harming yourself or your baby, get help immediately: call 911 or your local emergency number, or call or text 988 in the United States.
Sources and further reading
This article is general information, not medical advice. It does not replace guidance from your doctor, midwife, pediatrician or other qualified professional. Read our health information disclaimer.
