5 minute self-care practice for busy moms

As a mom, especially a new mom, it can be a challenge to even get even 5 minutes to yourself. But maybe you did it, you carved out the time for yourself, amazing. Now let’s turn those 5 minutes into a self care practice with a simple shower.

I know calling a shower self care goes one of two ways. It either enrages people because they consider it basic hygiene and therefor doesn’t count as a self care practice. For others – especially those in early motherhood nothing resonates as self care more than a simple shower because

• 1. It’s often overlooked, skipped, pushed off so when a shower actually happens it feel glorious

• 2. For a busy or overwhelmed mom a shower seems like something you actually can do for yourself

You are entitled to your opinion on a shower as self care but I am going to interject my own 2 cents. Yes it’s basic hygiene and yes that counts as self care.

Do you deserve more than a 5 min shower – absolutely and at the same time we don’t need to over complicate self care. What if instead of elaborate practices and rituals that can feel particularly daunting in early motherhood and often lead to new moms feeling like they are failing at some else (or was that just me in those early postpartum days?)

What is Self Care

Self care is the act of taking care of yourself. It is anything that improves your overall well-being and anything that leaves you feeling better than before you started. It absolutely can (and in my opinion should be) tiny little habits stacked upon each other to create a big difference.

So yes, a 5 min shower can be a self care practice. A solo shower might be exactly what you need to help you feel less overwhelmed and less touched out. If you are looking for a little something more go ahead and turn that quick shower into a simple and doable self care routine following these 7 simple steps.

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Here’s your 5 minute self care shower

Dry Brushing for self care

I first discovered dry brushing about 7 years ago while going through my yoga teacher training. Since then this has been a quick and simple way to add in some self care. Dry brushing has a bunch of benefits including improved circulation and lymph drainage and exfoliation. Perform dry brushing prior to your shower and follow with oil or lotion afterwards so your skin doesn’t get irritated.

Depending on your skin and the pressure you are applying you can perform anywhere from 2 times a week to daily. Speaking of pressure – you want your pressure to be light and your strokes to be long. Your lymphatic system responds best to light touch and runs in the direction of your heart. For the most benefit you want to perform long strokes from your feet towards your hips (think upward sweeps.) On your stomach perform clockwise circles (going left) this is the direction your digestive track runs. on your arms perform long sweeps from hands to your arm pits. When on your neck run your strokes from your head down to your chest.

Generally I perform 10 long strokes on each limb, neck and abdominal circles. I tend to focus a little more on areas of my groin, armpits and neck which have a lot of lymph nodes. This whole practice takes less than 1 minute. When looking for a dry brush I like a long handle and one with bristles on one end and a massage tool on the other. This is my favorite dry brush. I use the massage end on my buttock to improve circulation and decrease tension.

Sip a beverage

Hydration is important for feeling your best. When you are well hydrated you will have better focus and improved energy. It is recommended to drink 0.5 to 1 oz per body weight per day and tack on an additional 4-6 cups of water if breastfeeding.

If you aren’t used to drinking that amount it can feel like a challenge at first. Habit stack by drinking water while you are doing something else you do daily – like taking a shower can help. It can also create a more enjoyable shower by making it feel special and helping you stay present in the moment. Bring in that spa like feeling with an herbal tea or lemon or cucumber water.

Add aromatherapy to your 5 minute self care practice

Another way to make your shower feel special and a bit more spa like is with the use of aromatherapy. Aromatherapy has been shown to improve mood, decrease stress and promote relaxation. You can accomplish this by hanging eucalyptus in the shower or use shower steamers. I love these aroma therapy shower steamers because they come in 6 different scents. You can promote relaxation or invigorate depending on what you need and which scent you choose.

Your 5 minute shower can include a face massage

Give yourself a face massage while you are in the shower. This can take 30-60 seconds and you will notice an instant difference.

With firm pressure, trace the outside of your face across your hair line, down to your temples, then down to your jaw and perform small circles at the base of your jaw before tracing your jaw line to the center of your chin. After that go to the space between your brows down the outside of your nose and across your check bone towards your temple and back down to and along your jaw bone. You can perform one side at a time or both together.

Personally I use my hands more often than not but if you can also use face rollers. Using face rollers can add a special touch and make it feel a bit more like a ritual. If the roller sounds good grab this beautiful roller and massage set. Bonus keep one in your shower and place one of the rollers in the freezer for a quick mid-day pick me up or nice way to start your day when paired with your morning coffee.

Sing or hum while in the shower

Singing and humming are often two activities that go hand in hand with an enjoyable shower. Bonus no extra time cost! Either is fine so choose your preference. Both can help stimulate your Vagus nerve which can promote relaxation. I talk more about the Vagus nerve and nervous system regulation in my post on 13 tips to overcoming overwhelm in motherhood.

Apply body oil as part of your 5 minute self care routine

Several cultures use different warming practices and massages in postpartum to help improve circulation and healing. In traditional Indian practices new moms receive warm oil massages regularly. Why not share in some wisdom and treat yourself to a self massage.

This can be particularly helpful if you are dry brushing – as stated before – so that your skin doesn’t get irritated. I love keeping coconut oil in the shower so that it is warm and soft and ready for use after the shower. You can also use oils infused with ginger to help invigorate with improved circulation and improve mood. If you are looking for something that doesn’t have fragrance and is specifically designed for postpartum skin I suggest Noodle and Boo Body Oil 4th Trimester body oil – but also why not use it the whole 1st year. It can even be used on baby!

Wash your face with cold water

You likely have heard of the benefits of cold plunging or taking a cold shower by now. In case you haven’t they are touted for benefits with nervous system regulation, improved mood and decreased anxiety and depression, improved sleep, improved immune function. All sound really amazing, right?!

But I also just mentioned how many practices around the world steer clear of cold and go towards warming practices postpartum as the body is already in a depleted and healing state. So I don’t recommend a full on cold shower and definitely not a jump in a cold tub year one postpartum.

No worries, it seems you can still get many of the benefits of cold water while still keeping the rest of you warm and toasty. A study demonstrated how cold water on your face and outside of your neck can be just as beneficial. So after your shower, while you are cozy in a nice warm robe complete your 5 minute self care routine by rinsing your face and neck with cold water.

Voila there you have it a 5 min self care routine completed in your bathroom. Mix and match any of these 7 rituals into your new routine. It might only be a shower, but I promise this shower will leave you feeling calmer, more connected with yourself and refreshed!

Remember self- care does not need to be elaborate or expensive – it just needs to be doable and consistent!

Thank you for sharing!

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