Pandemic parenting, part 2: Seven more tips for managing parent burnout

In Part 1, I explained the causes and symptoms of parent burnout, the Chinese medicine framework that can help you get through it, and gave my first two tips about taking specific herbs to support you. Read on for seven more Chinese medicine tips on managing parent burnout! They’ll help you navigate away from the franticness of excessive yang and into harmony with yin. 

Remember, you don’t have to be a parent to benefit from these tips. They’re useful for all of us.

3. Connect with nature.

Nature is so important to our well-being—and Mother Nature always gives us clues to live by. Time spent in nature connects us to each other and the larger world. Nature never hurries yet everything is done in time, which can teach us to bring flexibility and patience in every situation. Take time to walk in nature without distractions and give gratitude.

Connecting with nature also means understanding what’s best for us in each season. Read my winter wellness tips for more on that!

4. Exercise.

Move your liver Qi energy with exercise. Have a solid routine for physical practice, where you can move your body in a conscious way, connect to inner calm and tune into your body’s needs. Aim for 30 minutes per day.

5. Meditate.

Move your lung Qi energy with breathing meditation. Working with the lungs are the easiest way to cultivate Qi and strengthen your immune system, while keeping your skin clear and nourished. Meditation is important to quiet your mind and increase self-awareness. Just begin with a few minutes per day and work up to 15 minutes. 

6. Ditch screens as often as you can, and for as long as possible.

If you’ve been reading for a while, you know I often recommend reducing screen time! Social distance from social media; if you must watch the news, only do it minimally. Excessive screen time is draining for the liver Qi, especially if combined with excessive anger. This will cause blurred vision, red and dry eyes. If you have to be online, try drinking chrysanthemum tea—it helps drain the heat from the eyes and reduce inflammation. 

As well, cut out all time in front of blue light screens (mobile phones, computers, tablets, TVs) at least two hours prior to bed. Overexposure to blue light affects our circadian rhythms and overall health. Which leads me to…

7. Regulate your sleep.

Create a mindful slowing-down nighttime ritual and connect to your yin. Yin yoga is a good start! Try not to eat too late in the evening; this can affect your sleep-wake cycle and hormones. Eating complex carbs for dinner is great since it provides fuel for your brain while you sleep. Allow a three- or four-hour window, after dinner, before you go to bed. (Check out my sleep article for more!)

Sleep between 9:30 p.m. and 5:00 a.m. Try to ensure that you wake up between 5 a.m. and 7 a.m. and go straight into your physical practice, which sets you up for a successful start to your 24-hour cycle. If you wake up between 3 a.m. and 5 a.m. (lung Qi time), don’t work and don’t activate your mind; instead, just lie in bed and meditate with clear breathing. 

And speaking of waking up…

8. Improve your mornings.

Get natural light first thing in the morning. Increasing your exposure to bright natural light during the day positively affects your circadian rhythm and increases sleep efficiency. 

Drinking warm water first thing in the morning is a tonic for longevity. It helps to light the fire of your digestive system for the day, supports the nervous system to begin in a calm state, and loosens up the digestive tissue so that contraction and expansion may occur more easily. This enables you to conserve your Qi so you’re not using precious reserves to get your digestion working in the morning. Now, that Qi can be put to good use in other vital organs.

9. Watch your diet. 

Low energy leads to snacking and weight gain. If you’re low on energy, the spleen, the primary organ for producing Qi, sends out a signal for food. Sweet is the flavour associated with the spleen, so you interpret the message as “I need something sweet.” From there, your mind conjures up a muffin, a soft drink or other sugary snacks. Because you’re at home, they’re only a few feet away. But if that’s your solution, you’ll have an energy crash twenty minutes later and then need more sugary snacks to regulate it. 

Do 10 jumping jacks whenever you get the snack craving to get the Qi flowing. This might provide the energy boost you’re seeking! If not, break the sugar-craving cycle by having a bowl of porridge or pancakes with whole grains and honey, which will fuel you for hours—not cereal or toast. Now would also be a great time to learn more about seasonal eating.

Of course, as always, be mindful of food allergies and sensitivities and focus on an anti-inflammatory diet by removing dampening foods (gluten and wheat, dairy, amine/histamines, poor-quality oils and sugar). 

It can be challenging to make lifestyle changes like this. But it’s worth it.

As a parent, some of these strategies may sound difficult. But in fact, you can incorporate many of them into your childcare. For instance, a daily walk outdoors with the kids will benefit everyone, not just you! Same with cutting down on screen time. Opt instead for reading books, doing art projects or enjoying other low-key pursuits that can make homeschooling fun and engaging. And now is a great time to learn some yoga basics with the kids, or get them engaged in cooking healthful meals.  

Don’t let trying to make changes become its own source of stress, though. Add new elements to your everyday life a bit at a time, and adapt slowly. It looks like we’ll be having at least a few more months of COVID in our lives, possibly up to a year, so you don’t need to do it all at once. But once you have shifted your habits, your new approach may well last past the end of this pandemic—clearly a win for your Qi!