Being a parent is a full-time job. Unfortunately, many parents are seeing how it’s impacting their overall health and find themselves experiencing burnout. In order for you to show up for your family, you have to show up for yourself.

Here are 10 tips to help busy parents prioritize both their mental and physical health.

1. Stay Physically Active

Physical exercise doesn’t have to mean going to the gym. You might want to consider hiring an online personal trainer instead. They can help you create and implement a unique workout plan for your needs. The best part is that it’s right from your home, so it’s easy to fit into your busy schedule.

2. Try Online Therapy

Sometimes we need a little extra help balancing our mental health with a professional. But being a busy parent also means not being able to hire a babysitter to go into an office. With new online therapy options such as Talkspace, you can text or video chat with a licensed professional the same day.

3. Lean on Your Support System

They say it takes a village to raiseb a child. Your village is also there to help you stay on top of your physical and emotional health. When you are looking for more self-care when you are pregnant or have a child, leaning on your support system can help you tremendously. It will allow you to have more time for yourself to focus on the parts of your life that need a little extra care.

4. Check In With Your Doctor

Regular visits to your doctor are a crucial part of becoming an adult. As we age, there are more possibilities for issues to arise. To avoid serious health conditions, make sure you are scheduling your annual visits with your dentist, doctor, and OBGYN. That way, you can make sure you are around for the long haul to watch your children grow up.

5. Start a Gratitude Journal

Gratitude is one of the best forms of improving your mental health. It helps you to create more positive emotions in your daily life. In turn, finding more happiness through practicing gratitude can greatly impact your physical health as well.

6. Silence Your Phone Before Bed

As a parent, it can be difficult to disconnect from our phones. We are constantly worrying about what could happen if we aren’t readily available. However, just because you want to have your phone nearby doesn’t mean you can’t set healthy boundaries with it.

Setting your phone to “do not disturb” or creating a “no phone before bed” rule for yourself can be exactly what you need to get a good night’s rest. And let’s face it. As parents, we all need as much rest as we can get.

7. Give Meal Prepping a Try

Having to cook or bake three different times every single day can feel like a lot. A great way to save yourself some extra time throughout the week and alleviate some of the added stress is by meal prepping. Choose one day, preferably on a day when the kids are at school or at a friend’s house, and get all of your meals prepped and ready for the week.

8. Do Something That Fills Your Cup

Managing your mental and emotional health also means you are doing something for yourself. Parents are very sacrificial, but that doesn’t mean you should give up all of the things you love to do. Pick up the paintbrush, write in your journal, or do a ten-minute meditation early in the morning. It’s not about having enough time – you have to make the time.

9. Drink Enough Water

When you are busy running around all day, it’s easy to forget to stay hydrated. Always ensure you have a water bottle nearby. The more water you drink, the more energy you will have and the less likely you will be to get sick. There are also plenty of apps on your phone that can help remind you to drink water, too.

10. Take Regular Vitamins

Vitamins aren’t just for the kids. Staying healthy also means you are physically taking care of yourself by getting enough of the vitamins and minerals you need. Talk to your doctor to see what vitamins would be helpful to add to your daily routine.

Overall, it can be difficult in our hectic and busy lives as parents to take care of ourselves when we are so busy taking care of others. These easy ways to stay healthy as a parent are just skimming the surface. Think about what it is you need for your physical and mental health. Then look for creative ways to add them to your life. Your mind and body will thank you!