Motherhood is a joyous, life-changing journey filled with love and discoveries but it can also be a journey that is fraught with challenges. Having children brings sweeping changes that can be overwhelming sometimes. With the constant demands of growing children, sometimes you can get so swept up with the child’s needs that you can neglect taking care of yourself.

But self-care is just as important an aspect of motherhood as it is with childcare. Self-care[1] is the practice of taking time to do the things that improve your physical, mental and emotional health. It allows you to recharge mentally and physically so that you are equipped to better handle the demands and responsibilities of motherhood. Self-care safeguards your mental health and builds coping strategies to help you manage stress which reduces depression, anxiety and illness. It also encourages relationships with family, friends and colleagues and boosts your self-perception and self-esteem that promotes overall well-being. A happy, healthy, resilient mother brings up a happy, healthy and resilient child after all.

Here are eight ways on how you can prioritize self-care and thrive as a mom. These tips will help you strike a balance between nurturing your child, looking after yourself and upholding your role as a wife, mother and friend.

1. Get Enough Sleep

This might be easier said than done. Between motherhood, marriage, domestic duties and the demands of work, sleep is always the first thing to go. Children too, have a knack for disrupting your rest schedule but there are ways to get around it. Cutting down on things that encroach on your sleep such as television time and social media browsing will go a long way in giving you enough rest time.

Getting enough sleep is crucial as its deprivation is associated with mental health disorders such as anxiety and depression[2]. Sleep is closely connected with emotional regulation and is associated with high blood pressure, heart disease and obesity, not to mention fatigue and disorientation during the day.

Whenever you can, take naps. Ask for help from your husband, family, friends or if you have a maid, to watch over the child while you catch up on much needed sleep. Also, every time your child dozes off during the day, or when he’s off at daycare, take the opportunity to catch up on your own shut-eye. Don’t worry about the laundry and the dishes or the cleaning. They can all wait. Your nap time comes first.

You will find that as your child grows older, he will be able to regulate his bedtime hours, giving you the much-needed opportunity to take a break and sleep through the night. Aim for seven to eight hours of sleep each night as getting enough sleep will help you feel rejuvenated, making you a more patient and energized mom.

2. Take Care of Your Appearance

In the whirlwind of parenting and childcare duties, it is easy to let yourself go. But taking care of your appearance can really boost a woman’s confidence. Get your hair done, pick a nice dress or go for a massage or a spa. Get someone to look after the child and pick a day in the week to pamper yourself. When you smell good and look good, you can feel much more confident and better equipped to take on the day.

3. Exercise Regularly

Exercise might be the last thing on your mind when you have a child but it can do wonders for your physical and mental well-being. You don’t have to sign up for gym sessions if you can’t find the time but squeezing in short workouts of 10 to 15 minutes a day is doable.

Exercising also promotes weight loss, and better sleep while it conditions and tones your muscles. Because exercise releases “feel good” hormones[3] and neurotransmitters such as endorphins, dopamine and serotonin, they improve your mood, relieve stress and gives you better mental and physical health.

There are exercises to lose belly fat, weight loss, and general fitness available on You Tube. You can follow these exercises in the comfort of your home if you can’t join a gym or go for classes. Channels like this one [4]and many others offer gentle toning and kegel exercises[5]. You can pick and choose which routines to follow according to your own preference and available time.

4. Nourish Your Body

Between looking after your child and making sure that he or she is fed well with the right the right nutrition, it is easy to overlook your own nutritional needs. However, your body needs nourishment to sustain your energy and strength and help improve your health and well-being.

Make sure you eat a healthy diet with lean meats, low fat diary, fruits, vegetables and whole grains. Make sure to stock up on easy-to-grab healthy snacks like fruits, nuts and seeds. And remember to hydrate yourself with at least six to eight cups of water a day. Avoid sugary drinks, excessive consumption of caffeine, and oily, high salt, fried foods.

5. Seek Support

Remember that being a mom doesn’t mean you have to do it all alone. Reach out to your husband, family and friends. Ask for help and share your feelings and concerns with them. When they offer assistance, whether its meal preparation, running errands or shuttling the children to daycare or school, accept them, so that you can have a moment to catch your breath.

You can also join a mom’s group or online community where you can connect with other moms who are experiencing similar challenges. Sometimes, just talking to someone who understands can be incredibly therapeutic.

Seek professional help if you are dealing with overwhelming feelings of sadness, stress, irritability, anxiety, or depression. A depressed and anxious parent can make it difficult to bond with the child. It can also be difficult for the child to learn and develop and can increase the risk of learning disabilities[6].

6. Make Time for Self-Care

Parenting is a round-the-clock responsibility but it’s important to find time for yourself. Even though your child may be your top priority, no matter how busy you may be, it is important to carve out some time for yourself.

You can plan for these “Me” times in a calendar and follow them as you would for an appointment. As your child grows and gets into a routine, you will find that planning for “Me” time will get easier.

Use these times to do something you love. Whether it’s going out for coffee with a friend, reading your favourite book, taking a long shower, going for a walk or pursuing a hobby, “Me” time lets you do the activities that rejuvenate you. You’ll feel recharged and more ready to take on the day.

Self-care isn’t being selfish, so ditch the guilt that comes with making time for yourself. It’s a necessity for your mental and emotional well-being.

7. Don’t Compare Yourself to Others

Social media has a way of creating unrealistic portrayal of motherhood. So do well-meaning relatives who dispense advice and tell you how they bring up their children. This can leave moms feeling less productive than other moms. But the truth is ─ no one has all the answers. There is no perfect parent. Everybody is different, every child is different and every family’s circumstance is unique.

It’s alright to make mistakes. And it is alright if you don’t follow every piece of unsolicited advice as they may not apply to your own circumstance. Avoid comparing your parenting journey to others or allow others to bulldoze you into corner with their experience. You should always trust your own instincts and do what works best for you and your child.

8. Connect with Your Husband

Parenting is a shared journey. It is a team sport with your husband. Connect with your husband and share your feelings, fears and needs. Together you can support each other through the highs and lows of parenthood.

The arrival of children can put a strain on even the strongest relationships. What is needed is communication. Remember to make time for each other to connect on an emotional and intimate level. Work together to find solutions to common parenting challenges. With strong partnership you’ll be able to work through those challenges.

If you’re a working mum juggling time between work and your kids, this article on finding Work-Life Balance[7] might interest you.

Morinaga Chil-kid

It has been said that motherhood is the hardest job of all. It is achieving that fine balance of many things such as marriage, family, work and self-care. Finding that balance is key to a fulfilling motherhood journey, likewise in selecting growing up milk for your child. Always read the label and check to see that it has balanced nutrients which are important in raising a happy and healthy child.

Morinaga Chil-kid is one such formula milk. Nutrient dense in formulation, Chil-kid is a growing up milk that has been optimally balanced to provide all the essential nutrients to your growing child. Packed with DHA, ARA, Inositol, Omega-3 and Omega-6 LCPs, GOS, 5 Nucleotides, Protein, and 27 vitamins and minerals, the milk helps children aged one to seven achieve optimum growth and development.

The new and improved formula, with its mild vanilla taste, features no sucrose and enhanced micronutrients. It is formulated in Japan and is wholly produced in the Netherlands where it goes through stringent product examinations and a double-inspection process before it is exported to Malaysia.

[1]World Health Organization: WHO. (2024, April 26). Self-care for health and well-being. https://www.who.int/news-room/fact-sheets/detail/self-care-health-interventions
[2]Department of Health & Human Services. (n.d.). Sleep deprivation. Better Health Channel. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/sleep-deprivation
[3]Cscs, D. P. R. (2025, February 17). Exercise and the brain: The mental health benefits of exercise. Healthline. https://www.healthline.com/health/depression/exercise#What-are-the-mental-health-benefits-of-exercise
[4]MrandMrsMuscle. (2020, May 10). DAY 1 - LOSE WEIGHT - LOSE BELLY FAT (14 day exercise plan) [Video]. YouTube. https://www.youtube.com/watch?v=By6GXzcldGY
[5]Michelle Kenway. (2020, April 26). Kegels Exercises for Women - Complete BEGINNERS guide [Video]. YouTube. https://www.youtube.com/watch?v=Wjb20SXIvA4
[6]Bernard-Bonnin, A. (2004). Maternal depression and child development. Paediatrics & Child Health, 9(8), 575–583. https://doi.org/10.1093/pch/9.8.575
[7]10 Ways to Strike Work-Life Balance for working Parents | Tips and Guides | Morinaga Malaysia. (n.d.). Morinaga Malaysia. https://morinagamilk.com.my/detail-tip-guide.php?article=T2307090921172113