Nutrition for Stress & Burnout: A Simple Meal Plan and Self-Care Guide for Exhausted Moms
A Real-Life Reflection, maybe you can relate?
I came home from work the other day in a fit of rage. You know the days when everyone and everything makes you irrationally angry? Of course, the kids had to misbehave in the worst ways. Their behavior was no doubt from them picking up on my horrific energy. But at that moment, I didn't think of it; I just felt like, "Why is everyone being ridiculous?" when I had already said I had a hard day.
For dinner that night, I consumed a soft pretzel, those really "good" ones that are frozen and heated up in the oven, with a side of ice cream (topped with chocolate chips and whipped cream, of course). Note: I did serve my kids a more nutritious meal; this was special just for me.
I am telling you all of this because even though my mission here is to support moms in caring for their whole being, I, too, am struggling. I never want you to read my posts and think I have everything figured out. I don't. I never will. I have experience, resources, and the ability to support other moms, and I love sharing and supporting mothers. Still, I am as real-life as it gets, with chaotic days, moments of losing my S#!t, and nights consuming a carton of ice cream.
What you need to take note of, is that when you have these moments, days, or even weeks, how do you heal, process, and ground yourself so that you are not so caught up in all of these emotions that it starts to consume your life and your joy?
Do you dwell on them for a week, feeling like you failed?
Do you bypass all the events and emotions that led to those moments (or days)?
After I sat and journaled through all the yuck that led to that day's mess, I realized how much I was neglecting myself. Going from one task to the next, never properly resting, processing, or healing my body with food or getting the proper movement it was craving. Any spiritual practice was out the window months ago. No wonder everything was getting to me; I was overstimulated in every way and then, not taking time to unwind and care for myself. There were no enjoyable intentional moments spent with the family; it was all the doing, not much of just rest and enjoyment.
Realizing there would be more time to establish better and healthier family rhythms come summer, I felt as if I needed something before I completely spiraled into a bigger emotional disaster than I was presently feeling.
If you are feeling similar emotions and need a pick me up, I would love for you to join me in this 3-Day REFRESH.
It is not exactly a cleanse or detox; it is more than just food and nutrition. It is a simple, wholesome lifestyle - refresh!
THREE Days of nourishing foods, journaling daily, engaging in spiritual practice (of choice), and doing 15 minutes of movement that your body craves.
The meal plan is not complicated, and minus the picky eaters you are feeding that you have to adjust for, the plan should be able to be adapted for the whole family. Ideas are included!!
Nutrition for Stress & Burnout
Over the years, more research has been conducted on the connection between our diet and mental health. Numerous articles and books (see below ‘research’ for further reading) can be found on the benefits of eating nutrient-dense foods over processed foods and their implications on our well-being. As mothers, we must take note of these studies, not just for our health but so that we are raising conscious eaters who learn that they can improve their health throughout their lives if they pay attention to what they put into their bodies.
The 3-Day Mama Reset was created to help you learn how to start incorporating clean eating without the stress and anxiety you might feel with typical diet changes—a few notes on my health coaching approach. First, I am not in support of restrictive or fad diets. Getting down the basics, eating whole, unprocessed foods, and learning how to eat and intuitively understand what your body is craving. Second, if we stress out over everything we put in and on our bodies, and the environment around us can easily cause more harm. Stress is the #1 way to cause health issues, so sometimes, you have to go with the flow and accept that not everything will be perfect regarding living a clean/low-tox lifestyle. Let yourself relax in knowing that you are doing what you can when you can, and these things take time…and will never be 100% perfect! Always look at your progress—you will realize how far you have come, and give yourself a break during the more challenging life moments—we all have them!
Okay, now to your nutrition plan! In this FREE guide, you will get practical tips on how to start planning healthier, nutrient-dense meals for yourself and your family. There is also a three-day meal plan to help you get started!
Simple Self-care Practices for Stress & Burnout
Movement
Pick a type of exercise you can commit to that is manageable for your daily schedule. The whole point of this is about stretching and moving your body differently. Your exercise should only take 15-20 minutes, but you can choose longer if you desire. If you are a beginner, I have an at home workouts for Moms blog post that might help you figure out where to begin!
Journaling
Each evening, complete a quick reflection on what you need to process through and what worked well, list a few gratitudes, and do a brain dump of anything that needs to get done the next day/week.
If you want more journal exercises, you can download the free ebook Fuel Your Soul, a step-by-step guide to reducing mom burnout.
Spiritual Practices
Faith and spiritual practices will differ for each person. Throughout my writing, I lean towards Christian and energetic spiritual teachings that have supported my healing and growth over the past twenty years. You will want to reflect on what practices are the most grounding and practical for you to do so that you will stick with them during these three days.
Other Ideas
Daily Rosary morning or evening
Scripture reading: I like using the Bible App to find a plan that fits my current needs
A short meditation using a meditation app
Deep breathing exercises
Visualizing the desires you want to bring forward into your life and creating a vision board are always fun options!
Phone Detox
Setting limits on your phone (or other electronic devices) can do so much for your mental wellness and help mitigate feeling overwhelmed and exhausted! Turning off all of the noise gives you more time to be within and get clear on what you truly need and desire.
Suggestions:
↠ Remove all social media from your phone and no checks for three days (or more if you can); you will be amazed at the mental benefits you receive.
↠ Set a time for your phone to be put away for the night. Once you start your bedtime routine, your phone is also put to bed for the night, so you won't have to check emails or get lost in random internet searches.
Family Relationships
What can you do at the end of the three days with your family? Having time with loved ones is so important, and yes, I know you will be with them throughout the week, but what is something intentional that you can plan to do together? A movie night in? Going out to play an evening round of mini golf? A favorite board game you all enjoy? Think of what will be calm, bring you joy, and make the family excited. While on this, you might feel a boost after three days of caring for yourself better too, so maybe make some extra intimacy time with your husband too **wink wink**
FURTHER READING: THE RESEARCH
Associations between diet quality and anxiety and depressive disorders: A systematic review
The associations of dietary patterns with depressive and anxiety symptoms: a prospective study
Eat to Beat Depression and Anxiety: Nourish Your Way to Better Mental Health in Six Weeks
About Jennifer Cat
Jennifer holds a Master's degree in Psychology and is a Certified Holistic Health and Intuitive Life Coach. She uses a Psychospiritual approach in her coaching, as she believes that when we nurture our whole being, body, mind, spirit, and soul, we create sustainable change in all we desire for ourselves and our family. Throughout her coaching and programs, she guides mothers in implementing practical strategies to improve mental and physical wellness and mindset, as well as learning to trust their God-given intuitive guidance so they navigate motherhood's daily challenges without hitting burnout or living in a constant state of stress. Jennifer supports her clients by using Christian, Spiritual, and Energetic principles, Holistic Nutrition, as well as Somatic and Jungian Psychology.