{"id":23885,"date":"2025-12-29T12:21:14","date_gmt":"2025-12-29T19:21:14","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=23885"},"modified":"2025-12-29T14:52:12","modified_gmt":"2025-12-29T21:52:12","slug":"self-care-for-moms","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/self-care-for-moms\/","title":{"rendered":"Self-care tips for moms"},"content":{"rendered":"
<\/div>
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Moms spend a lot of time caring for others, but they need to take care of themselves, too. Photo: Getty Images.<\/figcaption><\/figure>\n

Moms spend a lot of time taking care of others. Which makes it all the more important that they make time for themselves by practicing self-care.<\/p>\n

But often, that\u2019s easier said than done. Below, Dr. Rosanne Iversen<\/a>, a family medicine physician in Steamboat Springs and a member of the medical staff at UCHealth Yampa Valley Medical Center<\/a>, gives her tips on how to squeeze in self-care for moms.<\/p>\n

Get your move on<\/strong><\/h2>\n

Exercise has a long list of benefits for both physical and mental health, including lifting your mood, helping to prevent diseases, strengthening the heart and helping to maintain a healthy weight.<\/p>\n

\u201cIt\u2019s essential to your emotional and physical health and your overall well-being,\u201d Iversen said.<\/p>\n

Skiing, biking, hiking and running are all great ways to exercise<\/a>. But don\u2019t forget to add some flexibility and strength-building<\/a> through activities such as Pilates or yoga<\/a>.<\/p>\n

\u201cTo prevent injury, you need to have balance,\u201d Iversen said.<\/p>\n

Rest on it<\/strong><\/h2>\n

The health benefits of sleep<\/a> are significant. When trying to work new habits into an already busy schedule, don’t skimp on sleep.<\/p>\n

\u201cThe major limiting factor I hear from patients is the big \u2018T\u2019 \u2013 time,\u201d Iversen said. \u201cThat time has to come from somewhere, but it shouldn\u2019t come from your personal sleep. Instead of getting up at five in the morning to fit everything in, think of other ways to make more time, such as picking up takeout for dinner or getting help from family, friends or babysitters.\u201d<\/p>\n

Take a deep breath. And another.<\/strong><\/h2>\n

Among meditation\u2019s benefits<\/a> are improved sleep and self-worth and decreased anxiety<\/a>, chronic pain and depression.<\/p>\n

\"This
Dr. Rosanne Iversen. Photo by UCHealth.<\/figcaption><\/figure>\n

\u201cMRI imaging studies have shown that meditation changes brain function,\u201d Iversen said.<\/p>\n

And it doesn\u2019t have to take a lot of time. One study suggests that a 90-second, three-breath meditation<\/a>, when done right, can be as effective as a 30-minute meditation.<\/p>\n

\u201cUsually, I tell patients to softly close their eyes and count to three while breathing in, then count to three while breathing out, and do that for three breaths,\u201d Iversen said. \u201cBefore opening your eyes, ask yourself, \u2018How do I feel?\u2019 Whatever that answer is, is what it is \u2013 and that\u2019s okay.\u201d<\/p>\n

The buddy system<\/strong><\/h2>\n

\u201cWe need to support each other, as friendship improves our health outcomes,\u201d Iversen said. \u201cFriends can help you through tough times, whether that\u2019s injury or family situations, and can help motivate you to get out and go on that hike or to that yoga class.\u201d<\/p>\n

Start simple<\/strong><\/h2>\n

For many women, especially those overachievers, Iversen stresses that the key is making one small change at a time<\/a>.<\/p>\n

\u201cStart by just picking one thing to focus on until you get it under your belt,\u201d Iversen said. \u201cThat might take two or three months. Really make it a part of you before you focus on the next thing.\u201d<\/p>\n

And with any change, understand your motivations.<\/p>\n

\u201cAsk yourself, \u2018Why do I want to change?\u2019\u201d Iversen said. \u201cThat will lead you to what you want to work on first and will help you stick with it, too.\u201d<\/p>\n

Go easy on yourself<\/strong><\/h2>\n

A patient who has quit smoking five times, only to start up again each time, may feel that their efforts have failed. But Iversen flips that idea on its head, pointing out that the patient has succeeded at quitting<\/a> \u2013 five times, in fact \u2013 but has just struggled with not starting again.<\/p>\n

\u201cWe shouldn\u2019t look at it as trying and failing. Each time you make a change, it\u2019s a success,\u201d Iversen said. \u201cDon\u2019t let past attempts stop you from attempting again.\u201d<\/p>\n

And keep in mind that perfection is an illusion.<\/p>\n

\u201cOur society expects perfection from women, but we have to let go of that,\u201d Iversen said. \u201cNone of us are perfect. But all of us are enough.\u201d<\/p>\n

This article first appeared in the Steamboat Pilot & Today<\/a>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Moms spend a lot of time taking care of others. Which makes it all the more important that they make time for themselves by practicing self-care. But often, that\u2019s easier said than done. Below, Dr. Rosanne Iversen, a family medicine physician in Steamboat Springs and a member of the medical staff at UCHealth Yampa Valley […]<\/p>\n","protected":false},"author":2163,"featured_media":69764,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[227,9187,2518],"class_list":["post-23885","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-health-and-wellness","tag-readysetco","tag-uchealth-yampa-valley-medical-center"],"acf":[],"yoast_head":"\nSelf-care tips for moms - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Moms spend a lot of time caring for others, which makes it all the more critical that they make time for self-care, too.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.uchealth.org\/today\/self-care-for-moms\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Self-care tips for moms\" \/>\n<meta property=\"og:description\" content=\"Moms spend a lot of time caring for others, which makes it all the more critical that they make time for self-care, too.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.uchealth.org\/today\/self-care-for-moms\/\" \/>\n<meta property=\"og:site_name\" content=\"UCHealth Today\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/uchealthorg\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-12-29T19:21:14+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-12-29T21:52:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2019\/05\/27124914\/mother-daughter-smiling.jpg\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Susan Cunningham, for UCHealth\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@uchealth\" \/>\n<meta name=\"twitter:site\" content=\"@uchealth\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Susan Cunningham, for UCHealth\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/self-care-for-moms\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/self-care-for-moms\\\/\"},\"author\":{\"name\":\"Susan Cunningham, for UCHealth\",\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/#\\\/schema\\\/person\\\/f2737182b44781de4109fdd5dd464270\"},\"headline\":\"Self-care tips for moms\",\"datePublished\":\"2025-12-29T19:21:14+00:00\",\"dateModified\":\"2025-12-29T21:52:12+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/self-care-for-moms\\\/\"},\"wordCount\":691,\"publisher\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/self-care-for-moms\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/uchealth-wp-uploads.s3.amazonaws.com\\\/wp-content\\\/uploads\\\/sites\\\/6\\\/2019\\\/05\\\/27124914\\\/mother-daughter-smiling.webp\",\"keywords\":[\"Health and wellness\",\"Ready. 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