Feeling out of sorts? Mental health pros share their tips for simple changes with big benefits.

You know that caring for your mental health is vital. But, as a parent, you’re also limited on time and energy — resources that have only shrunk since the pandemic started.

体育投注网址And yet, with a bit of intention, you can absolutely tend to your mental health — even with a demanding career, little to no childcare, and 1,000 other tasks you need to complete.

体育投注网址Here are the best (and totally doable) mental health-boosting strategies, according to psychotherapists.

体育投注网址, LPC, a psychotherapist in Asheville, North Carolina.

To actually make this happen, she suggests carrying a snack and water bottle with you wherever you’re going and eating when you feed your kids. You can also participate in fun physical activities with your family体育投注网址, such as taking nature walks, playing an active game, and doing a yoga video, she says.

“Parents often treat their children’s bedtime routines with great respect but then neglect their own,” says Carlene MacMillan, MD, a Harvard-trained psychiatrist and founder of . Lack of sleep sinks our mood and “is a recipefor increased stress for everyone in the household,” she points out.

Creating a bedtime routine can be super simple:

  1. Adjust the blue light emitted from all screens, as “blue light tells your brain it is time to be awake,” MacMillan says. You can do this in each device’s settings or download a blue-light filter app. “You can also get smart bulbs for your bedroom that eliminate blue light at night and emit more of it during the morning,” or wear blue light-blocking glasses in the evenings.
  2. Stop using devices about 30 minutes before bedtime.
  3. Engage in a relaxing activity or two, such as drinking chamomile tea and listening to a 10-minute guided meditation.
, PhD, a clinical psychologist in Houston, Texas, and author of “The Unapologetic Guide to Black Mental Health.” One of these ways is to use screen time strategically.

“Thirty more minutes of screen time for the kiddos might ‘sound bad’ but if 30 minutes will keep a parent from losing control and yelling at someone they love over a small matter, that extra screen time is 100 percent worth it,” she says.

体育投注网址Think of those minutes as a mental health boost: Catch up with a friend, journal your feelings, listen to a funny podcast, make progress on a creative project, or do a high-intensity workout.

for low-cost medication. Many pharmacies are also delivering medication and doctors are offering 90-day prescriptions to reduce travel, she adds.

Of course, if you feel like your medication isn’t working or you’re experiencing bothersome side effects, talk to your doctor. Always voice your questions and concerns.

体育投注网址LPC, shared these suggestions for small but significantly beneficial activities:

  • step outside to savor some fresh air
  • sit in the car to catch your breath
  • take a hot bath
  • process your feelings with your partner
  • watch a funny or inspiring show

Every morning, Brunner likes to play soft classical music in her kitchen: “It has a calming effect on the whole family.”

, which lets you send video messages to your friends that they can listen to at any time.

体育投注网址You also can start a two-person book club or schedule exercise dates: practice yoga over Zoom, meet for a bike ride, or call each other while taking a walk around the block.