Summer Self-Care to Build Resilience: Small Joys, Big Shifts

Summer invites us to slow down, breathe deeper, and reconnect with what nourishes us. The longer days and warmer weather offer natural opportunities to recharge—not just physically, but emotionally and mentally. When we practice intentional self-care in summer, we’re not just relaxing; we’re building resilience.

Here are a few summer-centered ways to care for yourself and strengthen your inner reserves.

1. Find Awe in Nature

Awe is a quiet, powerful emotion that can help us feel connected, grounded, and inspired. Research shows that even brief moments of awe—like watching a sunrise, listening to birdsong, or standing beneath tall trees—can reduce stress and increase feelings of well-being.

Try This:

• Watch the clouds or stars for five minutes without distractions.

• Visit a botanical garden or forest trail—notice the shapes, textures, and scents.

• Pause at the edge of a wide-open space and take a few slow breaths.

Awe reminds us we’re part of something larger—and that awareness is a powerful antidote to burnout.

2. Take Daily Walks (Without an Agenda)

Walking is underrated. It moves the body, clears the mind, and creates mental space to process, reflect, or just be. And in the summer, walking can become a mini-retreat if we let it.

Make It Meaningful:

• Walk without a podcast or phone—just listen to your breath or the world around you.

• Choose a green route—parks, trails, or tree-lined streets.

• Notice what’s blooming, shifting, or alive in your environment.

This simple, rhythmic movement helps reset the nervous system and build your capacity for calm.

3. Spend Time Near Water

Water has a naturally soothing effect on the nervous system. Whether it’s a lake, river, ocean, or even your backyard sprinkler, water invites us to play, pause, and let go.

Ways to Connect with Water:

• Sit near a body of water with a journal or book.

• Take a mindful swim or float—notice how your body feels supported.

• Just dip your toes in and focus on the sensations.

Being near water often brings quiet moments of reflection or joy, both essential for resilience.

4. Socialize (On Your Terms)

Connection is one of the most important protective factors for mental health. But resilience-building social time doesn’t have to mean packed calendars or draining events. It’s about quality, not quantity.

Ideas for Soulful Socializing:

• Plan a low-key picnic or coffee date with a friend who nourishes you.

• Join a summer yoga class or book club—connect around shared interests.

• Host a “bring your own” dinner in your yard or a local park.

Let the focus be joy, presence, and real connection—not performance or perfection.

Build Resilience by Honoring Your Needs

Summer doesn’t need to be packed with plans to be meaningful. Sometimes, what we really need is to come back to ourselves—gently, consistently, and with compassion. Whether that’s watching fireflies at dusk, savoring your morning coffee outdoors, or saying “no” to the fourth BBQ invite this week, each small act of self-care is a quiet revolution.

This season, let your self-care be simple, spacious, and aligned with what helps you feel most alive.

Looking for Support?

If you’re navigating burnout, anxiety, or life transitions, summer can be a good time to begin therapy. I offer counseling focused on stress, trauma recovery, and building resilience—with compassion and tools that work.

Dear Educators: You Made It—Now Let’s Talk About You

Why This Summer is the Perfect Time to Recharge, Rebuild, and Build Resilience

Another school year down. Another ten months of lesson plans, behavior charts, hallway duty, parent emails, after-school meetings, and pouring from a cup that’s been running on empty since October.

If you’re an educator—teacher, classroom assistant, intervention specialist, or support staff—you know the quiet kind of exhaustion that settles in once the final bell rings. The kind that seeps into your bones and your spirit. You give your all every single day, often at the cost of your own well-being. And now that summer break is here, your to-do list might shift from “lesson planning” to “catching up on everything I’ve been too tired to do.”

But what if this summer, instead of just recovering from burnout, you used it to build resilience for what’s ahead?

Why Resilience Matters in Education

The stress of working in a school isn’t just about grading or lesson planning. It’s about carrying the emotional weight of students’ lives, managing ever-changing expectations, and showing up even when your tank is low. That kind of stress is chronic—and without the right tools, it can leave lasting effects on your mental and physical health.

This is where resilience comes in.

Resilience isn’t about “powering through.” It’s the ability to recover from stress, to adapt, to regulate your nervous system, and to keep showing up without losing yourself in the process. It’s a skillset that helps you respond, not just react—to chaos, pressure, and everything in between.

And the beauty of resilience? You can strengthen it through small, intentional habits—starting this summer.

Summer Self-Care That Actually Supports You

Self-care isn’t just bubble baths and beach days (though those are lovely too). It’s about doing the inner work that supports your nervous system, restores your energy, and reconnects you with your sense of purpose. And you don’t need hours of free time or an expensive retreat to start building that foundation.

Here are a few resilience-building practices you can start right now:

1. Body: Reset Your Nervous System

• Practice deep breathing (box breathing or 4-7-8 breath are great options)

• Try yoga, stretching, or gentle movement to release physical tension

• Get outside—sunlight and movement are natural mood boosters

2. Mind: Rewire Stressful Thought Patterns

• Journal for 5–10 minutes a day to reflect and release

• Practice mindfulness or guided meditation (start with 5 minutes)

• Name your wins—big or small—from the school year. Celebrate yourself.

3. Connect: Build Meaningful Support

• Reconnect with trusted friends or educator peers

• Seek out support groups or professional development focused on educator wellness

• Re-engage with your “why” through creativity, rest, or meaningful connection

You don’t need a whole hour per day.

The biggest barrier to building new habits? Time. And during the school year, time is in short supply. That’s why summer is the perfect season to experiment with simple, sustainable strategies that you can carry with you into fall.

Start small. Really small.

• Two minutes of breathing before bed.

• Five minutes of journaling with your coffee.

• A morning walk once or twice a week.

You don’t have to overhaul your life. You just have to begin. The goal is consistency, not perfection. Micro-habits build momentum—and over time, they create resilience.

A Word for the Coming Year…

When you return to school, the demands won’t disappear. But you can show up differently. When you care for yourself first, you’ll have more energy, more patience, and more presence to offer your students. You’ll recover from the hard days more quickly. You’ll remember that your needs matter, too.

Building resilience isn’t selfish. It’s how you sustain the incredible work you do—without sacrificing your health, your joy, or your identity outside the classroom.

This Summer, Choose You

You’ve held space for everyone else all year long. Now it’s your turn. Use this summer not just to rest—but to restore. Not just to unplug—but to rebuild the inner reserves you’ll need to thrive in a challenging profession.

You are more than your job.
You are worthy of care.
And you are absolutely capable of building a more resilient, grounded version of yourself—one small step at a time.

Looking for more?

Explore my workshops, printable journals, and online resources designed specifically for educators like you. Whether you’re new to resilience or ready to deepen your practice, I’ve got tools to support you through summer and beyond.

Your well-being is not optional—it’s essential. Let’s build it together.

The Power of Now: Why Being Present Is Essential for Your Mental Health

In a world that constantly pulls our attention in a hundred directions—emails, notifications, worries about the future, regrets about the past—it’s no wonder so many of us feel anxious, overwhelmed, and disconnected. But there’s a quiet, powerful antidote to this chaos: being in the present moment.

Present moment awareness isn't just a nice idea—it’s a scientifically backed, deeply healing way to reduce stress, calm anxiety, and reconnect with yourself and others. The best part? You don’t need to escape your life to experience it. You just need to pause and practice.

Why the Present Moment Matters for Mental Health

Anxiety often lives in the future—worrying about what might happen. Depression tends to pull us into the past—replaying what went wrong. But your body, your breath, your life? It’s all happening now.

When we shift our focus to the present, we:

• Give our nervous system a chance to reset

• Decrease stress hormone levels

• Improve emotional regulation

• Cultivate clarity, compassion, and a sense of control

Simply put: the present is where peace lives. And when you learn how to anchor yourself there, you can navigate life’s storms without being swept away by them.

How to Anchor Yourself in the Present Moment

You don’t need a meditation cushion or a silent retreat to start practicing presence. Here are some simple, powerful techniques to bring you back to now:

Your Breath: The Always-Available Anchor

Your breath is your built-in calming tool—and it’s always with you.

Try this:

• Take a deep breath in for 4 counts

• Hold for 4 counts

• Exhale for 6 counts

• Repeat 3–5 times

Even 30 seconds of intentional breathing can lower your heart rate and quiet racing thoughts.

Your Senses: Drop Into Your Body

When your mind is racing, use your body as a grounding point.

Try the 5-4-3-2-1 technique:

• Name 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste or are grateful for

This brings your focus away from worry and into the safety of the present moment.

Movement: Yoga and Mindful Activity

Yoga is more than stretching—it’s a powerful way to connect body, breath, and awareness. A few minutes of gentle movement or sun salutations can:

• Reduce cortisol (stress hormone)

• Improve emotional balance

• Help you feel more grounded and centered

Even walking mindfully—feeling your feet hit the ground, noticing your surroundings—can be a practice in presence.

Nature, Meditation, and Connection: Pathways to Presence

Nature

Time outdoors helps regulate your nervous system, shift your perspective, and remind you of your place in something bigger. Whether it’s a walk in the woods or sitting under a tree, nature invites you to slow down and tune in.

Meditation

Meditation isn’t about emptying your mind—it’s about gently guiding your focus back to the now, over and over. Start with 5 minutes of noticing your breath, or try a guided body scan. The goal isn’t perfection; it’s presence.

Social Connection

When we’re fully present with others—putting the phone down, listening deeply, making eye contact—we strengthen bonds and reduce loneliness. Connection is a powerful way to come back to what matters most.

Small Practices, Big Shifts

You don’t need to carve out hours every day to be more present. In fact, some of the most effective practices take less than a minute:

• Three deep breaths before opening your inbox

• A mindful moment while sipping your coffee

• Stepping outside and noticing the sky

These small choices compound over time, creating a foundation of calm and clarity you can return to, no matter what life throws your way.

Start Where You Are

Being present is a practice, not a destination. Some days it will feel effortless. Other days your mind will resist. That’s okay. The power is in the return—the willingness to begin again, moment by moment.

When you learn how to come back to now, you give yourself the gift of living, not just surviving. You get to feel more joy, more clarity, and more connection in the life you’re already living.

Why First Responders Need Resilience Now More Than Ever

If you're a first responder—firefighter, EMT, paramedic, dispatcher, police officer—you already know that stress isn’t an occasional inconvenience. It’s baked into the job. You're trained to handle emergencies, show up when others are fleeing, and stay composed in chaos. But behind the scenes, that constant exposure to trauma takes a serious toll—on your mind, body, and relationships.

Resilience isn’t about being tough or pushing through no matter what. It's about building the capacity to face the intensity of your work without losing yourself in the process. And for first responders, learning how to cultivate resilience isn’t a luxury. It’s a necessity for survival—mentally, emotionally, and physically.

The Unique Impact of Trauma on First Responders

Most people experience one or two traumatic events in their lifetime. First responders? You may face trauma weekly—or daily.

Whether it’s witnessing severe injuries, loss of life, high-stakes decisions under pressure, or just the cumulative load of distressing calls, the job gradually impacts your nervous system. The repeated exposure to other people’s pain and crisis can lead to:

• Compassion fatigue

• Hypervigilance

• Numbing or emotional detachment

• Sleep disruptions

• Irritability or withdrawal from loved ones

And while many of you are trained to “move on” after a call, trauma doesn’t just disappear. It accumulates. Over time, this unresolved stress can lead to anxiety, depression, substance use, and even PTSD.

That’s why building resilience matters so much.

Post-Traumatic Growth: A New Way to Understand Resilience

When we think about trauma, we often focus on the damage. But there's another, often-overlooked concept called Post-Traumatic Growth (PTG)—and it’s a powerful model for resilience.

PTG doesn’t mean trauma is good or that it’s easy. It means that, with the right support, people can grow in meaningful ways after facing hardship. For first responders, this might look like:

• A deeper appreciation for life

• Strengthened relationships

• A renewed sense of purpose

• Greater inner strength

• A shift in priorities or worldview

Resilience isn’t about going back to who you were before. It’s about becoming someone new—wiser, stronger, and more grounded—because of what you’ve endured and how you’ve worked through it.

Warning Signs: When Trauma Is Taking a Toll

It’s not always obvious when stress has gone too far. Many first responders have been taught to “suck it up” or believe that seeking help is a sign of weakness. That couldn’t be further from the truth. Here are some warning signs to watch for:

• Increased irritability or anger

• Nightmares or flashbacks

• Feeling numb or disconnected from others

• Avoiding reminders of certain calls or places

• Changes in appetite, sleep, or mood

• Substance use to cope or unwind

• Thoughts of hopelessness or not wanting to go on

If any of these feel familiar, know this: you are not alone. And it doesn’t have to stay this way.

Building Resilience: What Works for First Responders

Resilience isn’t something you either have or you don’t—it’s a set of skills you can build over time. For first responders, the most effective strategies often include:

• Body-based practices like breathwork, movement, or grounding techniques to reset the nervous system.

• Mental resilience tools such as reframing thoughts, practicing mindfulness, and learning to sit with discomfort without being overwhelmed by it.

• Connection and support—talking to peers, trusted friends, or therapists who understand the weight of the job.

Creating a regular practice of decompression and self-awareness is key. Even 10–15 minutes a day of focused breathing, physical activity, or quiet reflection can help restore balance.

The Bottom Line: You Don’t Have to Carry It Alone

You show up for others. But who shows up for you?

Therapy and peer support can be game-changers in processing trauma and building long-term resilience. You deserve more than survival—you deserve to thrive, even in a profession that constantly tests your limits.

Resilience is not a shield that keeps pain out. It’s the strength that helps you heal when pain gets in.

Take the First Step

If you’re noticing signs of trauma or burnout, or you’re ready to start building resilience intentionally, reach out. Therapy and resilience training tailored to first responders can help you reconnect to your purpose, your health, and your life outside the uniform.

You’re not alone. You’re human. And you deserve to feel whole again.

Why Resilience Matters for Your Mental Health

Let’s be real: life can hit hard sometimes. Whether it’s the unexpected loss of a loved one, the daily grind of caregiving, trauma that shakes your foundation, or just the constant buzz of stress that never quite goes away—our mental health takes the brunt of it all. And yet, somehow, many of us keep going. But how we keep going—that’s where resilience comes in.

Resilience isn't about pushing through with a stiff upper lip or pretending everything’s fine when it’s not. It’s the capacity to bend without breaking, to recover and re-root ourselves after the storms. And the good news? It’s not some mysterious trait you either have or you don’t. It’s a skillset—one that you can build and strengthen, especially with a holistic approach that includes your body, mind, and connections.

The Real-Life Struggles Resilience Helps With

Resilience is more than just a buzzword—it’s a critical support system for your mental health. Let’s talk about some of the key challenges it can help you navigate:

• Trauma – Whether it’s a single incident or long-term exposure, trauma can leave lasting imprints on your nervous system and self-worth. Resilience practices can support nervous system regulation and help you reclaim a sense of safety and agency.

• Grief – There’s no shortcut through grief, but resilience can help you honor your loss while finding ways to move forward without guilt or self-judgment.

• Caregiver Burnout – Caring for others can be both beautiful and draining. Resilience tools help you set boundaries, maintain energy, and give yourself the same compassion you offer others.

• Chronic Stress – The everyday pressures of work, family, and the world can take a serious toll. Resilience skills can help you create space to breathe, reset, and protect your energy.

So, what does this look like in practice?

The Body/Mind/Connect Approach to Resilience

In my trainings and workshops, I focus on a three-part model of resilience that goes beyond just positive thinking. Because let’s be honest—mantras alone don’t cut it when your nervous system is fried and your heart is heavy.

Here’s how the Body/Mind/Connect model can help you build meaningful, sustainable resilience:

1. Body – Grounding Through the Physical

Resilience begins in the body. When we experience stress or trauma, our nervous system gets stuck in fight, flight, or freeze. That’s why practices like mindful movement, breathwork, and somatic awareness are so powerful. They help you regulate your body, reduce stress hormones, and get back to baseline. This isn’t just “nice to have”—it’s foundational.

2. Mind – Strengthening Mental Flexibility

This is where cognitive resilience comes in: reframing unhelpful thoughts, building self-awareness, and learning how to self-soothe when your inner critic gets loud. Mental resilience also includes practical tools like boundary-setting, time management, and mindfulness to handle the noise of modern life with a little more grace.

3. Connect – Nourishing Relationships and Purpose

We’re wired for connection. But when we’re burned out or overwhelmed, we isolate—and that only worsens the struggle. Resilience means leaning into trusted relationships, asking for help, and finding meaning (even in the hard stuff). Whether that’s community support, creative expression, or spiritual grounding, these connections give us strength.

You Don’t Have to Do It Alone

Let’s be clear: resilience is powerful, but it’s not a replacement for therapy. If you’re dealing with trauma, chronic anxiety, grief, or burnout, working with a therapist can make all the difference. A trained mental health professional can help you unpack what’s beneath the surface, develop personalized tools, and provide the safe space needed to heal deeply.

Think of resilience practices as the soil that helps therapy grow even stronger roots.

Ready to Build Your Resilience?

Whether you’re a caregiver on the edge of burnout, someone navigating a personal loss, or simply feeling overwhelmed by the pace of life—it’s not too late to build a more resilient foundation. Start with small daily practices. Breathe. Move. Reflect. Reach out. Then, consider adding therapy to your toolkit for deeper healing and growth.

You are not broken—you’re just human. And with the right support and strategies, you can become more grounded, clear, and connected, even in the face of life’s challenges.

Curious about building your resilience?

Check out my workshops and courses for guided support in the Body/Mind/Connect method, or reach out to begin working one-on-one. Therapy + resilience = a powerful path forward.

You deserve to feel whole again. Let’s walk that path—together.

Setting a Vision for the Year

As the new year unfolds, there's something magical about the idea of a fresh start. The possibility of new goals, new opportunities, and new experiences is energizing. But how do we make sure we don’t just rush into the year without a clear direction? How do we set ourselves up for success? That’s where setting a vision for the year comes in.

Why Having a Vision Matters

You might have heard the phrase “Failing to plan is planning to fail.” While that might sound like a bit of a cliché, there’s a lot of truth in it. A vision is more than just a set of goals—it’s a guiding star that helps you stay focused even when things get tough. Having a vision gives you purpose, motivation, and clarity, making it easier to prioritize what's truly important to you.

Setting a vision isn’t just about getting from point A to point B. It’s about crafting a life you genuinely want to lead, one that excites and fulfills you. Your vision serves as a roadmap to your year, but it’s also flexible, allowing you to adjust as new opportunities arise.

Reflect Before You Project

Before diving into crafting a vision, take a moment to reflect. What were the highs and lows of the previous year? What worked well, and what didn’t? Reflecting on the past helps you understand where you are now and what’s important to you moving forward. Did you find joy in certain experiences, or were there areas where you felt unfulfilled?

Ask yourself these questions:

• What did I learn last year that I can bring with me into this year?

• What aspects of my life need more attention or focus?

• What goals did I set last year that I still want to pursue, and which ones no longer align with who I want to be?

By answering these questions, you begin to shape the foundation for your vision.

Visualize Your Ideal Year

Now that you’ve reflected, it’s time to visualize your ideal year. This is your opportunity to dream big, without any limitations. Where do you want to be in 12 months? How do you want to feel at the end of the year? Your vision can be a blend of personal, professional, and even spiritual goals.

Try to make your vision feel as real as possible. Imagine your perfect day a year from now. What’s different? What habits have you built? What achievements have you celebrated? The more vividly you can picture your future self, the clearer your path will become.

Make It S.M.A.R.T. (But Don’t Forget the Big Picture)

Once you’ve gotten a sense of the overall direction for your year, it’s time to break things down. This is where SMART goals come in handy. These goals are:

• Specific: Clearly define what you want to achieve.

• Measurable: Set criteria for tracking progress.

• Achievable: Ensure your goal is realistic.

• Relevant: Align your goal with your larger vision.

• Time-bound: Set a timeline for achieving it.

Let’s say your vision is to live a healthier life. A SMART goal could be: “Exercise for 30 minutes, five days a week, by the end of March.” It’s specific (exercise), measurable (30 minutes, five days), achievable (you can gradually build up), relevant (supports your vision of health), and time-bound (by the end of March). This goal will bring you closer to the larger vision of a healthier lifestyle.

Break Down the Steps

Now, here’s where the magic happens. Take your big vision and break it down into manageable chunks. You can’t change your entire life in one go, but by breaking down the year into months, weeks, and even daily actions, you’ll begin to see progress. Each little step will build momentum, keeping you on track and excited for the next one.

For example, if your vision is to grow a successful business this year, your steps might include:

1. Researching market trends in January

2. Developing a business plan in February

3. Launching your product in March

4. Evaluating growth every quarter

By focusing on a few tasks at a time, you’ll avoid feeling overwhelmed while ensuring you’re steadily moving forward.

Stay Flexible

A vision is not set in stone. Life is full of surprises, and sometimes our paths change in unexpected ways. That’s perfectly okay. The key is to remain flexible and adjust your vision as needed. If something no longer aligns with your goals or new opportunities arise, embrace the change. Your vision should empower you, not box you in.

Stay Accountable and Celebrate Wins

Finally, share your vision with someone you trust—whether it’s a friend, mentor, or even a supportive online community. Accountability can make a huge difference in staying on track. Plus, when you achieve milestones, celebrating those wins—big or small—will keep you motivated.

A vision for the year is a living, breathing plan that evolves with you. So, whether it’s a huge career change, prioritizing self-care, or building stronger relationships, take the time to create a vision that excites you. Make 2025 the year you step into your fullest potential.

A Quick Recap:

1. Reflect on what worked and what didn’t last year.

2. Visualize your ideal year and dream big.

3. Break your vision into SMART goals and actionable steps.

4. Stay flexible and adapt as the year unfolds.

5. Accountability and celebrating wins will keep you going.

Remember, setting a vision for the year isn’t about perfection—it’s about progress. Here’s to a successful and fulfilling 2025!

Navigate with values.

Understanding and clarifying your core values is a game-changer for building resilience and maintaining a healthy lifestyle. Here’s why knowing what truly matters to you can help you build resilience and set you on the right track to reach your goals.

Guiding Decisions

When you have a clear set of values, decision-making becomes easier. Whether it’s choosing a career path, forming relationships, or adopting new habits, your values serve as a compass, guiding you toward choices that align with who you are. This clarity helps reduce stress and anxiety, leading to a more balanced life.

Enhancing Well-Being

Living in alignment with your values contributes to overall well-being. When your daily actions align with what matters most to you—be it health, family, or personal growth—you cultivate a sense of fulfillment and purpose. This alignment can improve your mental and emotional health, making it easier to adopt and sustain a healthy lifestyle.

Healthy Relationships

Clarifying your values can also enhance your relationships. By understanding what you value in others, you can build deeper, more meaningful connections. Healthy relationships support your well-being and resilience, creating a positive environment for growth.

In a world full of distractions and pressures, taking the time to clarify your values is essential. It lays the groundwork for resilience and a fulfilling, healthy lifestyle. Embrace your values, and let them guide you toward a life that truly reflects who you are!

If you can dream it…you can do it!

You might have an idea about how your life could be better, but you might be thinking “How do I get there?”

Maybe you’re tired of the same old, same old unrewarding job, or you know your relationship is unhealthy. Maybe the doctor has said that your health measures need improvement and you’d like to begin an exercise program or establish healthier nutrition habits. You may have aspirations for travel, creative projects, or learning a new skill that you’d like to start gaining traction on.

When you have a vague sense of where you’d like to be, but no clear plan, it’s helpful to start by creating a vision of the best possible future you can imagine.

It starts with a vision

Creating a vision for your life is all about harnessing the power of your dreams. The phrase "If you can dream it, you can do it" isn’t just a catchy saying—it’s a guiding principle that can transform your aspirations into reality.

The Importance of Vision

Having a clear vision gives you direction. It helps you identify what you truly want in life, whether that’s advancing in your career, improving your health, or nurturing your relationships. When you can visualize your goals, you’re more likely to take actionable steps toward achieving them.

Set Your Vision

Dream Big: The sky is the limit. Allow yourself to dream without limitations. What do you want to achieve in the next year, five years, or even ten? Try not to evaluate or judge how realistic it is. This is time to have fun and imagine what’s possible.

Create a Vision Board: Use images and words that resonate with your goals. A visual representation can keep your dreams alive and inspire you daily. You can use your phone or tablet, a bulletin board, a large poster frame, or any medium that works for you.

Flexibility is Key: Cultivate a mindset of possibility and stay flexible. Keep a journal to track your progress, celebrate small wins, and think of your vision as a working plan where you can adjust or add items over time.

Remember, every great achievement starts with a dream. If you can dream it, you can absolutely do it—so go for it!

Three simple self-care practices to combat stress

The hustle and bustle of life is all too familiar for many of us as the summer winds down. Between squeezing the last drops of fun from summer and tracking down the school supply lists, clothes shopping, and college dorm preparation, the “to do” lists keep getting longer, and the stress increases with each item added to the list. This is especially true for the person in the household who tends to shoulder the burden of the emotional labor. That’s the mental energy devoted to keeping track of what needs to be done, figuring out how it needs to be done, and keeping everything on track. It’s like the household project manager. When focusing on outcomes and tasks, the emotional labor can be overlooked or ignored, despite the mental toll it takes.

Caregivers tend to be significantly impacted by emotional labor, especially those who are not only caring for spouses, children, and pets, but who are also looking after the needs of elderly family members or neighbors. This work often gets added to time spent on career obligations, managing the household, and keeping up with self-care. Stress is cumulative. Add to that, the periodic medical crisis, special event, or annual vacation planning, and you can topple even the most organized person.

At the end of the day, we either lose track of tasks that need to be done, or experience high stress loads trying to keep it all together. Usually, something has to give and that’s typically the self-care side of things. We often focus on the needs of others at the expense of our own well-being. This can lead to burnout, physical ailments, illness, or other detrimental effects.

The fact is, we need to prioritize self-care so we can be there for the people in our lives who need us. Period. Here are three ways to maintain self-care even with a packed schedule.

Mindful Moments

Mindfulness is paying attention to the present moment. That means we can practice being mindful no matter what we’re doing. Whether we’re folding laundry, making dinner, or perhaps we’re able to fit in a short evening walk into the day, we can pay attention with intention to what we’re doing, and what our senses are experiencing. Notice the sights, sounds, smell, and touch as you pull clean clothes from the baskets before helping them find their place in closets and drawers. Take time to breathe in the aroma of your morning coffee or tea before feeling the hot liquid and tasting the flavor as you sip. Mindfulness with the five senses can be done anywhere, at any time, and focusing on the small details of the present moment can have a calming effect on our nervous systems.

Breathing Breaks

Taking a few deliberate, focused breaths can take the nervous system down a notch, and this is also a practice that you can do any time throughout your day. Begin by taking a deep breath in through your nose, allowing your abdomen to expand fully. Hold the breath for a few seconds, then slowly exhale through your mouth, letting all the air escape. Continue this cycle for a few minutes, focusing on the sensation of your breath and the rhythm of your inhales and exhales. This practice helps calm your mind, reduce stress, and enhance overall mental clarity.

Ten Minute Reset

If you have ten minutes, or even five, you can practice a restorative yoga pose to help reset your nervous system. Set the environment in a way that feels restful for you, which may mean playing some calming music or nature sounds, lighting a candle or incense, or darkening the room. Set your timer for the amount of time you’d like, ideally ten minutes but any duration will do. Lay on your back with your legs elevated resting up the wall, on the headboard or arm of the couch, as long as your legs are elevated and you’re not using muscular energy to hold them up, you’re good. Begin by taking some deep breaths in and out, focusing on the sensation of the breaths. From there, practice breathing in for the count of four, and then out for the count of six. Pause after the exhale, and then repeat the cycle, extending the exhales up to eight if it feels comfortable. After three to five breath cycles, simply rest and notice the mind and the breath until the timer goes off.

Try one or all of these practices the next time you feel the strain of the emotional labor of managing your life. You’re body and mind will thank you for it!