Being a mom is perhaps the most rewarding and challenging job in the world, and one that comes with a great deal of responsibility. As a parent, you are your children’s first teacher. You help them learn to crawl, stand up, use a potty, read books, learn times tables – and sooner or later, you’ll need to teach them to look after their own physical and mental health. This starts with you, so if you’re guilty of neglecting yourself, now’s the time to turn things around and set a good example for your kids. Here are four ways you can take better care of your mental health as a busy mom.

Get Outside

Getting outside with the kids can be a challenge in itself, and often it feels far easier to stay at home rather than grapple with the stroller and pack the diaper bag. Both you and your kids will be happier and healthier if you spend more time outdoors, however, so try to go out for a walk at least once a day. Not only will the sunlight boost your vitamin D levels and improve your mood, but it will also break up the day and help you feel better able to deal with those tantrums and meltdowns.

Take Time to Exercise

Many moms feel like they simply don’t have time to exercise, while others consider it selfish to take time for themselves. However, by taking care of your body, you’re setting a good example for your children and caring for your physical and mental health, all of which will help you become a better mother in the long run. Carve out a time in the day to exercise, perhaps before your kids wake up or when someone else is taking care of them. Don’t dedicate all your free time to cooking or cleaning – your health as a mom trumps household chores.

Keep Your Healthcare Appointments

Ever missed an appointment with your doctor because your kid was sick, or failed to even make one because you were just so busy? You’re not alone. Once we’ve had kids, our concerns about our own health will forever come second, but it doesn’t need to be this way. To be there as a mother, you need to keep your health in check by finding a family physician you trust and keeping your appointments. If you have an ongoing condition, registering with the right professional who will hold you accountable for your appointments can make all the difference. You can find top hospital reviews in your area online.

Stay Hydrated

Every single one of us understands the importance of staying hydrated, but studies show that 4 in every 10 Americans don’t drink enough water. If you’re a busy mom, chances are you survive mostly on caffeine and the odd glass of wine, and there’s nothing strictly wrong with those things in moderation. Too much alcohol or caffeine, however, can dehydrate the body, leading to constipation, muscle and joint damage, kidney stones and reduced liver function. Aim to drink 8-9 glasses of water per day, and try switching out a few of those lattes for herbal teas instead.