41. Back to basics: the self-care hierarchy for overwhelmed mums

In this episode of The Mama Circle Podcast, Nat gets real about self-care — not the glossy Instagram version, but the kind that actually keeps you functioning as a mum.

She shares her take on the self-care hierarchy — a simple triage approach inspired by Maslow’s hierarchy of needs. At the base are the survival basics: water, sleep, food, movement. Once those are in place, you can layer on soothing practices (like a shower or clean clothes), restorative extras (like meditation or journalling), and finally self-development and expansion.

This episode is a reminder that self-care isn’t indulgence, it’s maintenance. And when you feel overwhelmed or burnt out, you don’t need a bubble bath — you probably just need a glass of water and an early night.

✨ Inside this episode:

• Why so many mums skip the basics of self-care (and why that backfires)

• The four levels of the self-care hierarchy and how to use them as triage

• Quick, doable ways to build a foundation of care when time is short

• How small shifts (like drinking water or going to bed earlier) create space for bigger ones

Self-care doesn’t have to be complicated. It starts with one basic step.

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👉🏽 Overcome those moments of overwhelm with some light hearted fun! ⁠⁠Download my Overwhelm Busting Bingo sheet here⁠⁠

Want to share your thoughts on this episode? Comment on Spotify or:

Instagram: ⁠⁠⁠⁠@natalie.kmartin⁠⁠⁠⁠

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