Customized OT-Based Self-Care Plan for Parenting & Emotional Regulation

This plan integrates sensory regulation, mindfulness, and meaningful daily routines to support your emotional well-being while parenting.

🌞 Morning Routine: Grounding Before the Day Starts

📌 Why? Trauma can make mornings feel overwhelming. A structured yet gentle start helps regulate the nervous system.

✅ Gentle Wake-Up (5-10 mins)

• Use soft lighting or a diffuser with a calming scent (lavender, chamomile).

• Deep belly breaths before getting out of bed: Inhale for 4 counts, hold for 2, exhale for 6.

✅ Sensory-Based Self-Regulation

• Stretch or sway to release tension (even while brushing teeth or making coffee).

• Drink warm water or herbal tea—a simple sensory grounding tool.

✅ Set an Intentional Mindset

• Use self-compassionate affirmations in the mirror:

  • “I am doing my best, and that is enough.”

  • “I am healing and growing each day.”

👉 Modify If Needed: If mornings feel rushed, try saying affirmations while getting dressed or holding your child.

🏡 Midday Reset: Nervous System Check-In

📌 Why? Parenting can trigger stress responses. A midday check-in helps prevent emotional overwhelm.

✅ Check In With Your Body

• Do a quick body scan: Where do you feel tension?

• Shake out your arms or do a butterfly hug (cross arms over chest and tap shoulders).

✅ Sensory Regulation Break (5 mins)

• If feeling anxious → Try deep pressure (hugging a pillow, using a weighted blanket).

• If feeling tired → Stimulating sensory input (splash cold water on face, listen to upbeat music).

✅ Engage in a Meaningful Occupation

• Spend 5-10 minutes doing something for yourself, even if small (reading, journaling, stretching, make time for a beauty regime).

• If with your child, do parallel play—sit near them while engaging in a calming task.

👉 Modify If Needed: If you're too busy, simply take 3 deep breaths before moving to the next task.

🌙 Evening Routine: Emotional Release & Unwinding

📌 Why? Trauma can make it hard to relax at night. A structured wind-down routine tells your nervous system it’s safe to rest.

✅ Release Tension from the Day

• Shower or bath with intentionality—feel the water as a grounding tool.

• Journaling (if possible): Write down 1 win from the day, no matter how small.

✅ Sensory-Based Relaxation

• Use weighted blankets or compression sheets for deep pressure.

• Listen to calming sounds (rain, white noise, or soft music).

✅ Reparenting & Self-Compassion Reflection

• Ask yourself: “What did I need as a child that I can give myself now?”

• Remind yourself: “I am creating a new path for myself and my family.”

👉 Modify If Needed: If you're exhausted, just place a hand on your heart and take one deep breath of gratitude.

🌿 Weekly Restorative Self-Care Practices

📌 Why? To build long-term emotional resilience, include restorative activities into your week.

✅ Creative Expression

• Engage in an expressive occupation (journaling, dancing, cooking a comforting meal).

✅ Nature Therapy

• Take a slow, mindful walk outside (even if just for 5 minutes).

✅ Emotional Regulation Check-In

• Once a week, reflect:

  • What helped me feel calm this week?

  • What moments felt triggering? How can I offer myself grace?

    
    

💛 Final Thoughts

This plan is flexible—adapt it to your needs. The goal isn’t perfection, but small, sustainable shifts that nurture your well-being while parenting.

Remember mama, if you are well, so is your baby. Make self care a priority and part of your daily routine!