A common concern I see in my practice is women who feel worn out, burned out, fatigued, stressed, depressed, and tired of trying to impress. Women singing the oft common refrain, “I just feel so tired all of the time”. I get it. I’ve been there too. It can be an overwhelming task of working full time, being a mother, being a wife, running a household, and attending to aging parents. It’s enough to make you want to shut down, give up, run away if we could. But we can’t. So we push on, and we keep going because we must. Because there are others that are depending on us, the Superwoman.

However, Superwoman cannot maintain the “S” on her chest, or the shine on her shield without practicing self-care and self-preservation. Here are my “Top 10” Mandates for Self-Care.

1. Make Yourself A Priority

Set aside time each day, as little as 20 minutes, to do something JUST FOR YOU. Then prioritize the other tasks in your day that require attention. That order of priority will change from day to day- but always make sure that YOU are on that list.


You need a minimum of 6 hours a night, however, 7-9 hours nightly are ideal.

3. Emotional Care

Spend some time meditating or journaling. Remember to be kind to yourself and ask for help! Seek professional support from a therapist if needed.

4. Exercise

Try to aim for a minimum of 30 minutes a day.

5. Nutrition

Eat “real” food. Avoid over processed, packaged foods. Lower sodium and refined sugars in your diet. Add more vegetables and whole grains to your plate. Try having a few vegetarian meals a week.

6. Socialize

Have “girlfriend” time, participate in team sports, as well as social and civic activities.

7. Hydrate

Aim for 2 liters of water daily.

8. Learn

Read new books, learn new skills, and try new hobbies.

9. Delight In Nature

 Step out for fresh air and sunshine daily. Go for a short walk and BREATHE.

10. Enjoy Family Time

Travel together, explore new places, play games. Laugh, love and find time for joy.

Sisterly in Good Health,
Desiree Trader-Kent MSN, CRNP, FNP-BC
Family Medicine Nurse Practitioner