As a military spouse, you wear many hats—caregiver, household manager, and often, the sole parent at home while your spouse is deployed. The weight of these responsibilities can feel overwhelming, especially when you're also nurturing young children. 

Amidst the chaos, it's important to remember that taking care of yourself isn't a luxury; it's a necessity. Prioritizing your wellness and mental health is vital for your well-being and for being the best support system for your family. It’s just like they tell you on an airplane: put your own oxygen mask on first!

Let's explore some practical and nurturing ways to embrace self-care and maintain mental health during these challenging times.

Carve Out "Me Time": Even Small Moments Matter

Finding time for yourself can seem impossible when you’re running the kids to multiple activities, cooking dinner, cleaning the house, and, for some, working full-time on top of all of that, but even small moments can make a big difference. 

Here are a few tips to carve out some small moments of “Me Time”:

- Wake Up Early: Set your alarm 30 minutes earlier than your kids to enjoy a quiet cup of coffee, read a book, or practice mindfulness. Starting your day in the right mind space can really help you throughout the rest of your day!

- Utilize Nap Times: They always tell new moms to nap when the baby naps, but as your children get older we tend to use this time to tidy up around the house or do other chores. Instead, use your children's nap time to do something you love, whether it’s doing a quick workout, binge-watching your favorite Netflix show, or reading a book.

- Evening Routine: After the kids are in bed, dedicate time to unwind with a warm bath, a good book, or a calming meditation app.

Stay Active: Exercise for Physical and Mental Health

Physical activity is a powerful tool for reducing stress and boosting mood, and you don’t have to go to the gym to get your workout in. 

You can incorporate exercise into your daily routine with:

- Home Workouts: Use online workout videos or apps that offer quick, effective routines you can do at home.

- Outdoor Activities: Take the kids for a walk, jog, or bike ride to get some fresh air and sunshine. If cardio isn’t your favorite (no shame, it’s not mine either!) you could do gardening or outdoor yoga.

- Group Classes: If possible, consider joining a local fitness class. Some gyms offer childcare, making it easier for you to participate.

Connect with Others: Build a Support Network

Isolation can intensify stress, so building a support network is essential to your mental health. Reach out and connect with others who understand your unique situation. 

Here are a few ideas:

- Military Spouse Groups: Join local or online groups where you can share experiences, advice, and support with fellow military spouses.

- Playdates: Arrange playdates with other moms. It’s a great way for kids to socialize and for you to connect with other adults.

- Counseling and Therapy: Don’t hesitate to seek professional help if you need it. Many military bases offer counseling services, and teletherapy options can provide convenient access to mental health support.

Practice Mindfulness and Relaxation Techniques

One of the best ways to reduce stress and improve mental clarity is to practice mindfulness and relaxation. Easier said than done though, right?! 

Try incorporating these practices into your daily routine:

- Meditation: Download and use a meditation app or online resources to guide you through short, calming sessions. Even if you have never practiced meditation before, these apps are great at guiding you through the exercise.

- Deep Breathing Exercises: Practice deep breathing techniques to help manage anxiety and promote relaxation. These particularly come in handy when you might be feeling extra-stressed from the kids fighting, a tight project deadline at work, or any other time your emotions seem to overwhelm you.

- Journaling: Keep a journal to express your thoughts and feelings. Writing can be a therapeutic way to process emotions and gain perspective, and you never know when you might want to look back at it later and remind yourself how far you’ve come!

Prioritize Sleep: Essential for Mental and Physical Health

Quality sleep is crucial for your overall well-being, and we all know that moms have the hardest time getting a full night's rest. 

Here are some tips to help you improve your sleep:

- Consistent Routine: Just like with our kids, having a consistent bedtime routine can really help you get better sleep. Try to stick to a regular sleep schedule, even on weekends.

- Create a Relaxing Environment: Make your bedroom a tranquil space with comfortable bedding, dim lighting, and a cool temperature. If you’re anything like me, that means you need to move the pile of laundry off the foot of your bed!

- Limit Screen Time: Avoid screens at least an hour before bed to help your mind unwind. If you feel like you need something, grab a physical book and read with by lamplight to help yourself unwind before bed.

Nourish Your Body: Eat Well to Feel Well

Just as important as sleep is your diet. A balanced diet can have a profound impact on your energy levels and mood. 

Aim to:

- Plan Healthy Meals: Prepare nutritious meals that include a variety of fruits, vegetables, lean proteins, and whole grains.

- Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and energized.

- Limit Junk Food: Reduce intake of sugary snacks and caffeine, which can lead to energy crashes and mood swings.

Set Realistic Expectations: Be Kind to Yourself

Understand that it’s okay not to do everything perfectly. Set realistic expectations and be gentle with yourself:

- Delegate Tasks: Accept help from friends, family, or, if you’re able to, hire assistance for household chores like cleaning and laundry.

- Simplify: Prioritize tasks and focus on what truly needs to be done. It’s okay to let go of less important things (like that pile of laundry…).

- Celebrate Small Wins: Acknowledge and celebrate your achievements, no matter how small they may seem. Don’t forget to write them in your journal ;)

Being a military spouse is a demanding and honorable role, but it’s essential to prioritize your self-care and mental health. By carving out time for yourself, staying active, connecting with others, practicing mindfulness, prioritizing sleep, nourishing your body, and setting realistic expectations, you can maintain your well-being and be the strong, resilient person your family needs. 

Remember, taking care of yourself is not just about surviving; it’s about thriving. Embrace these self-care strategies and give yourself the love and care you truly deserve. You are doing an incredible job, and you are not alone!