New parenthood is beautiful, but let’s be honest, it is also exhausting. Between sleepless nights, endless nappy changes and trying to keep everything together, self-care often gets pushed aside. But taking care of yourself is not a luxury. It is what helps you keep going.

You do not need hours at a spa or a full day off. Self-care can be quick, simple and realistic. Here are a few ways to look after yourself, even on the busiest days.

1. The one-minute reset

When things feel overwhelming, pause for 60 seconds. Close your eyes, take a deep breath, stretch your shoulders or sip a warm drink slowly. A short break can reset your mind and body.

2. Hydrate and eat something nutritious

It is easy to forget your own needs when looking after a baby. Keep a water bottle nearby and stock up on quick, healthy snacks such as fruit, nuts or yoghurt. Small choices add up.

3. Move in small ways

You do not need a full workout. Stretch while holding your baby, do a few squats while rocking them or take short walks outside. Movement boosts energy and reduces tension.

4. Get fresh air

Even if it is just stepping outside for a few minutes, sunlight and fresh air can improve your mood and help you feel more awake.

5. Ask for and accept help

You do not have to do it all alone. Let someone hold the baby while you shower or take a nap. If help is offered, say yes without guilt.

6. Sleep when you can, not just when the baby sleeps

If daytime naps are not possible, try going to bed earlier or resting even if you cannot sleep. A few minutes of lying down with your eyes closed can still be refreshing.

7. Do one thing you enjoy each day

Listen to music, watch a short episode of your favourite show or read a few pages of a book. Small moments of joy matter.

8. Be kind to yourself

Some days will feel messy. That is okay. You are doing enough, and you deserve care too. Taking care of yourself is part of taking care of your baby.

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