In the nonstop rhythm of motherhood, it’s easy for mothers to lose themselves in the shuffle of responsibilities and caregiving. But carving out solo time isn’t a luxury—it’s a necessity. Taking even a small break to be alone helps mothers mentally reset, reconnect emotionally, and return to their families with more presence and patience. When mothers give themselves permission to pause, everyone benefits.
Key Takeaways

1. Solo Time Fuels Emotional Recharge
   Time alone gives moms space to decompress, reflect, and process emotions, reducing burnout and boosting resilience.

2. Presence Requires Rest
   Being fully present with your family is nearly impossible when you're running on empty. Regular solo time helps restore energy and mental clarity.

3. Self-Care Sets a Healthy Example
   Prioritising your well-being teaches your children that caring for yourself is not selfish—it’s vital, and it’s powerful.

   
   

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HOST BIO

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Your host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in applying natural, scientific, and medical well-being concepts to explain practical ways and strategies in simple terms that promote the overall well-being of body, mind, soul, and spirit, and prevent ill health. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com

Motherhood is a 24/7 role, filled with love, responsibility, and often, very little time for yourself. But self-care doesn’t have to mean expensive spa days or elaborate routines.

In fact, the most meaningful self-care often happens in the quiet, everyday moments—right where you are, with what you already have. The key is intention.
Key Takeaways

1. Your Peace Is Portable - You don’t need a spa or getaway. Create a corner in your home—on a chair, by a window, or on your bed—where you can pause and reset. This pocket of peace can be your daily sanctuary.
2. Mindfulness Doesn’t Need Wi-Fi - You can calm your mind in just five minutes a day. Try deep breathing while the kids nap, or focus on your breath during daily chores. No apps or tools required—just your breath and presence.

3. Move to Feel Good, Not to “Work Out”- You don’t need a gym to energise your body. Dance, stretch, walk—whatever gets you moving in a way that feels joyful and natural. Movement is medicine, and it doesn’t have to cost a thing.

Remember: Self-care isn’t about doing more—it’s about doing what matters, even in small doses. Start where you are, use what you have, and honour your own needs. You deserve care, too. Always.

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HOST BIO

Your host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in applying natural, scientific, and medical well-being concepts to explain practical ways and strategies in simple terms that promote the overall well-being of body, mind, soul, and spirit, and prevent ill health. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com

There are certain times in the year which is often seen as a time for adventure, socialising, or catching up on life’s to-do list. But in the middle of the hustle, even during a supposed "break",—many people forget to prioritise themselves. Reclaiming time for yourself during the summer isn’t selfish; it’s essential. Whether it’s an hour a day or an entire weekend, carving out personal space allows you to reset, reconnect, and return to your routines feeling more grounded and energised. This season, let your well-being take the front seat.

Key Takeaways

1. Give Yourself Permission to Rest- Let go of the pressure to always be productive. Rest is a valid and valuable use of your time.

2. Set Boundaries Around Your Time- Protect your schedule from becoming overcrowded by learning to say “no” and prioritising what truly matters to you.

3. Design a Mini Personal Retreat- You don’t need to travel far to recharge. A quiet day at home or a few hours offline can offer the reset you didn’t know you needed.

4. Rediscover Joy Through Simple Activities- Reconnect with hobbies and passions you’ve left behind—or explore new ones. Joyful, creative play is a form of self-renewal.

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HOST BIO

Your host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in applying natural, scientific, and medical well-being concepts to explain practical ways and strategies in simple terms that promote the overall well-being of body, mind, soul, and spirit, and prevent ill health. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com

Motherhood isn’t always the joyful picture it’s made out to be. Many women silently struggle with mental health challenges like postpartum depression, anxiety, isolation, and the pressure to be the “perfect mother.” It's time to normalise real conversations and prioritise the emotional wellbeing of mothers.

Key Takeaways

• Perfection is a myth – Let go of the pressure to “do it all.”

• Mental health matters – Struggles are common and treatable.

• Mothers are more than moms – Identity and personal fulfillment are important.

• Silence hurts, honesty heals – Open conversations can change lives.

  
  

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HOST BIO

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Your host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in using natural, scientific, and medical well-being concepts to explain in simple terms practical ways and strategies to avoid ill health and promote the overall well-being of body, mind, soul, and spirit. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com

Stress doesn’t always require a major intervention. In fact, some of the most effective stress-reduction techniques take just five minutes. In this episode, we explore 7 quick and accessible practices—from deep breathing to short gratitude exercises—that can be seamlessly integrated into any busy schedule. Each method helps calm the mind, relax the body, and restore a sense of control, even during the most hectic moments.

Key Takeaways

- Small Moments Make a Big Difference- You don’t need a long break or a change of scenery to reduce stress—just five focused minutes can significantly shift your mental state.

- The Body and Mind Are Connected- Techniques like progressive muscle relaxation and light stretching demonstrate how relieving physical tension can reduce mental stress.

- Presence Is Powerful- Practices like mindful observation and visualisation train your brain to anchor in the present moment, pulling it away from worry and overwhelm.

- Gratitude and Calm Go Hand in Hand- Quick gratitude listing or listening to calming sounds can reframe your mood and reduce anxiety, helping to build emotional resilience over time.

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HOST BIOYour host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in using natural, scientific, and medical well-being concepts to explain in simple terms practical ways and strategies to avoid ill health and promote the overall well-being of body, mind, soul, and spirit. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com

In this episode of the Wellbeing 4 Mothers show, we explore the intricate connections between mental and physical health, particularly in the context of motherhood. Through a detailed case study of a single mother facing various challenges, we highlight the importance of a holistic approach to well-being that goes beyond mere medication. This episode provides practical steps for mothers to improve their mental and physical health, highlighting the significance of support networks, mindfulness, and self-care practices. The conversation encourages listeners to reflect on their own well-being and take actionable steps towards a healthier lifestyle.

Key Takeaways

- The connection between mental and physical health is profound.

- Holistic well-being involves addressing mental and physical health.

- Asking the right questions can lead to better solutions.

- Breathing exercises can help calm the nervous system.

- Creating a plan of action is essential for managing stress.

- Relationships and community support are vital for well-being.

- Mindfulness practices can enhance both mental and physical health.

- Self-care is not selfish; it's necessary for effective parenting.

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HOST BIO

Your host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in using natural, scientific, and medical well-being concepts to explain in simple terms practical ways and strategies to avoid ill health and promote the overall well-being of body, mind, soul, and spirit. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com

Mum burnout is a state of physical, emotional, and mental exhaustion caused by the ongoing demands of motherhood. It often goes unnoticed until it seriously affects wellbeing, relationships, and day-to-day functioning. Recognising the signs early and implementing small, practical changes can help mums recover and regain balance in their lives.
Key Takeaways

- Burnout is real and valid – Feeling exhausted or overwhelmed doesn’t make you a bad parent; it means you need support and rest.

- You don’t have to do it all – Asking for help and setting boundaries is essential, not selfish.

- Self-care isn’t optional – Prioritising sleep, breaks, and time for yourself helps prevent burnout and restores your energy.

- Support matters – Whether through friends, family, or professionals, connection and open conversation can lighten the mental load.

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HOST BIO

Your host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in using natural, scientific, and medical well-being concepts to explain in simple terms practical ways and strategies to avoid ill health and promote the overall well-being of body, mind, soul, and spirit. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com

Mothers often do so much and exploring how simplifying our home, schedule, and mindset can reduce overwhelm and increase peace in daily life. This episode combines the intentionality of minimalism with the presence of mindfulness, allowing mothers to create more space for what truly matters, without striving for perfection.

Key Takeaways

1. Small Rituals Have Big Impact – Even just 5–10 minutes of intentional calm each day can significantly reduce stress and improve overall wellness.

2. Consistency Over Perfection – It’s more important to show up for yourself regularly than to do everything perfectly; flexibility is key.

3. Connection is Nourishment – Emotional support from friends or community plays a critical role in mental health and balance.

4. A Well Mother Supports a Well Family – Prioritising your own care allows you to be more present, patient, and joyful with your loved ones.CONNECT ON SOCIAL MEDIA ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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HOST BIO

Your host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in using natural, scientific, and medical well-being concepts to explain in simple terms practical ways and strategies to avoid ill health and promote the overall well-being of body, mind, soul, and spirit. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com