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b"ONCE UPON A GENE - EPISODE 018\\nDistressed Genes Aren't Just a Fashion Statement\\nSelf care is more than a buzzword or a good intention. Synthiea and I are discussing how we create space for self care, mental and physical health and how doing small things can make a big impact.\\xa0\\nEPISODE HIGHLIGHTS\\nHere are some things you can do to manage stress, take care of yourselves and find some calm in the tornado that is parenthood with a child with special healthcare needs.\\nSign up for a meal delivery subscription\\nThis varies your menu so you're not eating the same things all the time and the meals are typically quick and easy to prepare.\\xa0\\nCarve out some alone time\\nEven if you simply wake up before anyone else to have a quiet morning cup of coffee, find time to be alone.\\xa0\\nWind down at night\\nTake time before bed to catch up on a tv show or to catch up with friends.\\nSet boundaries with stress\\nIf you're dealing with a stressful situation or an upcoming event that feels stressful to you, say no to those around you who take an additional toll on your mental health.Say no to things that bring up emotions you don't have time for or situations that wear you down.\\nFind a group of other parents to connect with\\nWhether it's a local group you get together with or a group of parents on a social media platform, find other parents you can turn to who get it.\\xa0\\nLearn to breathe\\nLearning to breathe properly is a skill that can help to calm yourself down and refocus. In a high- stress environment, this is an easy tool to use to bring your anxiety and heart rate down.\\nFind the humor in your reality\\nUse sarcasm for self-care, calling the hospital the spa for example. Where that fails, there's antidepressants!\\nSkip appointments when needed\\nSometimes you just don't have the energy to get to appointments and it's okay to have those days. Don't feel bad about it. Sometimes your kids need a break too.\\nDo a detox\\nIf healthy eating hasn't been at the top of your self-care list, do a detox to reset your system.\\nTake a walk\\nGet out of the house and get some fresh air.\\xa0\\nPamper yourself\\nIf you like to take time to get your nails done, make some time every couple of weeks for some pampering. Throw in a facial and spa day too while you're at it!\\nTune out the world\\nPut on your headphones and tune into something that makes you happy\\u2013 your favorite playlist, podcast or audiobook.\\nTry journaling\\nJournaling can be a therapeutic way for you to process through or purge thoughts.\\nKeep a neat home (or don't)\\nIf added mess around the house contributes to your stress, tackle small projects that make you feel better like cleaning the kitchen or organizing a drawer. Find quick tasks you can complete in ten minutes or less that offer a big emotional return.\\nAccept help\\nIf someone wants to do something for you, let them help you. It makes them feel good and it gives you a break. People, in general, want to take care of one another so let it be.\\nI want to hear from you if there's something you do for self-care that we didn't cover in this episode. Let me know on Instagram, what is something that someone could do for you that would make a big impact on your day?\\nCONNECT WITH SYNTHIEA\\nSynthiea Kaldi on Facebook: https://www.facebook.com/skaldi\\nTUNE INTO THE ONCE UPON A GENE PODCAST\\nSpotify\\n Apple Podcasts\\nStitcher\\n Overcast\\nCONNECT WITH EFFIE PARKS\\nWebsite\\nTwitter\\n Instagram"