Complete selfcare checklist and wellbeing ideas for exhausted warriors

How to practise self care checklist

Often, at the end of a busy day of parenting, it dawns on me that I haven’t done much self care. I haven’t looked after myself. I haven’t filled my own cup up first! In order to care for others, you have to care for yourself first. So, I have put together a checklist of self care exercises to do when we feel overwhelmed, tired, in pain and generally a little fed up!

Fibro Warrior Checklist

Have I had enough to drink?

Start with the basics first. If you are dehydrated, your body isn’t going to be functioning correctly and neither is your mind. You will feel tired, lethargic, have a headache and generally pretty rubbish. Be that good old water, squash, Pepsi, coffee, tea you name it, fill up that physical cup and get drinking!

Have I taken all the medication I can today?

In the morning I have a set time after breakfast to make sure I take all my prescribed medication, vitamins and appropriate painkillers. Again, before bed, I take the appropriate prescribed tablets too. However I am very bad at during the day topping up my painkillers. It takes me to be in a lot of pain to remember and by that point it’s too late. Reminders on your phone could help or a thoughtful husband who gently askes me if I’ve had some recently….!

Have I eaten recently? What have I been eating today? Have I had enough protein? Have I had enough of the 5 food groups?

I am a 3 square meals a day type of girl with snacks along the way so eating is never really a problem for me. The problem is the type of foods I am eating. Often, it’s chocolate, chocolate, chocolate to give my body a boost, to feed an emotion or because it’s just so tasty. I have started adding protein powder though to my diet to see if this helps with energy levels and plus I am a power lifter too. (Please do contact your own doctors for advice on protein powders.) My next step is to try and increase my fruit and vegetable content and trying to eat healthily to fuel my body in the right way.

Have I moved my body today? What exercise have I done? Have I been outside?

Exercise is super important for us fibro warriors even though I know we are often in agony and chronic fatigue is no joke. However, just something like a small stretch to your toes, or reaching our arms up high can count. I have a program given to me by my Occupational Therapist to follow and some stretches from the physio I see but often these aren’t being done. I do my powerlifting twice a week, a dance class and try and get outside with my boy daily. Stretching though is often the last thing on my mind but I know once I do them, I will feel the benefit.

What self care have I practised today? What hobbies and interests have I done today?

Self care comes in many forms and doesn’t have to be expensive. It can range from brushing your teeth, which believe me when you have a chronic illness can even be tiring to a nice, long bubble bath, to a face mask to a manicure. When I was on a teacher salary, I used to have my nails done often but unfortunately cannot afford this any longer but I love to dye my hair myself and experiment with colours. I love putting eye shadow and lipstick on. I love dressing up in beautiful dresses and skirts, I love a good bath with a facemask on and a podcast. The possibilities are endless. Meditation can also come under this heading but I do find this tricky to do and sometimes rather boring…maybe I should do it more. Please click here for even more Hobbies and Interests I partake in.

Have I had enough sleep? Do I need to have a nap? Do I need to change my bedtime routine?

Sleep is hard when parenting and when you have a chronic ill and when you are breastfeeding!!! However, I try my best to get as much rest as possible. My husband often gives me lie ins, I try (and sometimes fail) not to stay up too late, I sometimes Sleep when the baby sleeps and have contacted my doctors for some help with sleep. Until last month, I bed shared with my son so that we could both get a good nights sleep and I didn’t have to get up in the night to feed. Do remember If all else fails, just go to bed.

Have I socialised today?

Now, this can be tricky with a chronic illness but socialising doesn’t have to be in person. It can be via a text, an email, a phone call, a zoom call or however is best for you to socialise successfully. Could you meet a mum and baby friend for a coffee? You could talk to the cashier at your local supermarket. Could you send a text to a friend you haven’t heard from in a while? Socialising can really give us a boost we need on a bad day as Friendship and Kindness: A perfect pair!

Mummy the Fibro Warrior Top Tip:

1. Look after yourself first before you begin to take care of others. That way, you will be able to give your all to your child/children whilst managing your condition.

If there is one takeaway I’d like you all to remember today is that self care isn’t selfish. You need to look after yourself first. Parenting can be tough. Living with a chronic illness can be tough but by prioritising your needs and filling your cup first, you can be Mummy the Fibro Warrior! I need you to know you are doing the best you can, your child/children love you just as you are and you are Mummy the Fibro Warrior!

Until next time,

x

If you would like to purchase a downloadable PDF of my checklist then you can do so for £1.00!

PREVIEW OF THE SELF CARE CHECKLIST

p.s. How do you fill up your cup? What things would be on your checklist? Do let me know in the comments below.