Being a mom is hard. Being a medical mom—caring for a child with complex health needs—is next-level challenging. You're constantly juggling appointments, therapies, and equipment... while still trying to keep the rest of your life running.

But here's the truth: you matter too.

And taking care of yourself isn’t selfish. It’s essential.

As two fellow medical moms and dietitians, Shanna and I have walked this road. We've experienced burnout, breakdowns, and breakthrough moments. And we’ve learned a few powerful self-care strategies that have helped us move from survival mode to something that feels a little more like thriving. 💛

Let’s dive into the self-care tips we swear by👇

1. Therapy Isn’t a Luxury—It’s a Lifeline

We get it—finding time for therapy feels impossible. But whether it’s virtual or in-person, talking with someone who “gets it” can lift so much of the mental load.

💡 Pro Tip: EMDR therapy (especially in-person) has been a game-changer for working through trauma and guilt many medical moms carry.

2. Strength Training = Sanity + Safety

You might not think of workouts as self-care, but hear us out. Our kids are getting heavier. We’re lifting them constantly. Strength training isn’t about aesthetics—it’s about being strong enough to care for them safely.

And let’s not forget: exercise gives us the mood-boosting endorphins we desperately need.

🎧 Pro tip: Pop in your favorite podcast during a home workout—it doubles as mental wellness time.

3. Make Peace with Asking for Help

Early on, both of us felt like we had to “do it all.” Spoiler alert: that mindset leads straight to burnout.

Whether it’s accepting help from family, hiring respite care, or qualifying for nursing support, know this—you don’t have to prove your strength by doing it alone.

Let others show up for you. Your future self will thank you. 💕

4. Create Rituals that Fill Your Cup (Literally ☕)

Coffee isn’t just a beverage—it’s a moment of peace. A little ritual that brings comfort in the chaos.

Start your day with:

• A glass of water 💧

• A nourishing breakfast (yes, before your coffee)

• Then sit and savor that iced coffee. No guilt.

These little routines ground us, especially when everything else feels unpredictable.

5. Lean into Your Faith or Community

For me, faith was the anchor during Ashton’s NICU journey. For Shanna, it’s community and friendships that keep her grounded.

Whatever your version of spiritual or emotional connection is—prioritize it. Whether it’s prayer, journaling, or texting a friend who understands—don’t go through this alone.

6. Don’t Skip Breakfast—It’s Your Daily Reset

We’re serious about this one.

When you start your day with a high-protein, blood sugar-balancing breakfast, it sets the tone for everything—your energy, your mood, even your cravings.

It doesn’t have to be fancy:

• Eggs + toast

• Greek yogurt + fruit + granola

• Oats with protein powder

Just fuel up. Your body is doing so much for your child. Give it the support it needs. 💪

7. Prioritize Joy—Even in Tiny Doses

Joy might feel out of reach some days. But even five minutes of something that makes you smile can change the trajectory of your entire day.

• Dance in the kitchen

• Go for a solo Target run 🛒

• Laugh with a friend over FaceTime

• Read a non-parenting book

Remember: you’re still you. Beyond the medical charts, diagnoses, and caregiving, you are a person who deserves to feel good.

If you're feeling stuck in survival mode, you're not alone. But you don’t have to stay there.

Start with one habit. One walk. One balanced breakfast. One therapy session. One coffee savored in silence.

You deserve to feel supported, energized, and like you again.

✨ And if you’re ready to take the next step, come join us in our free workshop where we share even more strategies to heal your hormones, boost your metabolism, and reclaim your energy postpartum—without sacrificing your milk supply or your sanity.

You’ve got this, mama. We’re cheering for you. 💛

👉 Click here to join the workshop. Spots are limited!