The Importance of Checking In With Yourself As Parents

 

As parents, our days are filled with a whirlwind of activities, responsibilities, and emotions. From managing our children’s schedules to navigating the challenges of work and home life, it’s easy to become overwhelmed and disconnected from our own well-being. One powerful tool that can help us stay grounded and present amidst the chaos is the somatic check-in. This simple practice involves tuning into our bodies and making small adjustments to release tension and stress. Here’s how you can incorporate somatic check-ins into your daily routine. 

Unclench Your Jaw 

One of the first places we often hold tension is in our jaw. Stress and anxiety can cause us to clench our teeth without even realizing it. Start your somatic check-in by taking a moment to notice your jaw. Is it tight? Are your teeth clenched? If so, gently relax your jaw and allow a small space to form between your teeth. You might find it helpful to open your mouth slightly and take a deep breath. This simple action can instantly reduce tension and signal to your body that it’s okay to relax.

 Relax Your Shoulders 

Next, bring your awareness to your shoulders. Many of us unconsciously raise our shoulders towards our ears when we’re stressed. Take a deep breath in, and as you exhale, consciously lower your shoulders away from your ears. Imagine the tension melting away like ice on a warm day. Repeat this a few times, inhaling deeply and exhaling slowly, allowing your shoulders to drop further each time. This not only helps to release physical tension but also creates a sense of mental relaxation. 

Right Hand on Heart 

Placing your right hand on your heart is a simple yet powerful gesture that can bring immediate comfort and connection to your body. This action engages the parasympathetic nervous system, which is responsible for the body’s rest-and-digest functions. With your hand on your heart, take a few deep, slow breaths. Feel the rise and fall of your chest and tune into the rhythm of your heartbeat. This practice can evoke a sense of calm and remind you of your own presence and resilience. 

Take Deep and Slow Breaths

 Breathing deeply and slowly is one of the most effective ways to calm the nervous system. When we’re stressed, our breathing becomes shallow and rapid, which can exacerbate feelings of anxiety. To counter this, focus on taking deep breaths, filling your lungs completely, and then exhaling slowly. Try to extend your exhale longer than your inhale, as this can help to activate the relaxation response in your body. Aim to breathe in for a count of four, hold for a count of four, and then breathe out for a count of six.

Integrating Somatic Check-Ins into Your Day 

Incorporating somatic check-ins into your daily routine doesn’t have to be time-consuming. You can perform these simple actions in just a few minutes, whether you’re at home, at work, or even in the car. Set a reminder on your phone or choose specific times of the day, such as after waking up, during lunch, or before bed, to practice these check-ins. Over time, these moments of mindful connection with your body can help you manage stress more effectively, improve your emotional well-being, and enhance your ability to be present for your children and yourself. 

Conclusion

As parents, taking care of our own well-being is essential not only for ourselves but also for our families. By incorporating somatic check-ins into our daily routine, we can create moments of calm and connection amidst the busyness of life. Unclenching our jaws, relaxing our shoulders, placing our hands on our hearts, and taking deep breaths are simple yet profound actions that can make a significant difference in how we feel and function. Give yourself the gift of these small but powerful practices, and notice the positive impact they have on your mind, body, and spirit. 

About the author: Joy Acaso is our own Parenting Coach at Nightwatch Childcare Center. She has over 17 years of experience in the mental health field. She is available to answer your questions and provide resources that can help your family thrive.