Taking care of yourself is part of taking care of your family. You do not need a spa day. A walk, a stretch class, or one honest phone call can help. Here are free and low-cost options from official sources in DC.
If You Need Support Now
If you are in immediate danger, call 911. These services are free and confidential:
- 988 Suicide & Crisis Lifeline: call or text 988, any time. The 988 Lifeline offers emotional support 24 hours a day, 7 days a week.
- DC Access HelpLine: 1-888-793-4357 (1-888-7WE-HELP). This DC Department of Behavioral Health line is staffed 24 hours a day, 7 days a week and can connect you to care, including mobile crisis help. See the Access HelpLine page.
- National Maternal Mental Health Hotline: call or text 1-833-852-6262, 24/7, for pregnant and new moms, in English and Spanish (HRSA).
- Postpartum Support International HelpLine: call 1-800-944-4773 or text “Help” to 800-944-4773. Volunteers return messages every day between 8am and 11pm Eastern. It is not a crisis line (PSI).
Free Movement
- DPR fitness centers are free for DC residents. The Department of Parks and Recreation lists locations by ward. Check each center’s page for hours (DPR fitness centers). See also DPR’s adult health and wellness programs.
- Library yoga. DC Public Library branches have listed yoga classes, including chair yoga and mat yoga, as events. Search the library calendar for yoga to see what is coming up near you.
A Walk in the Woods
Rock Creek Park is open year round, with hiking, picnicking and ranger-led programs. Visit the Things To Do page and the Nature Center. Bring water and stay on the trail (hiking tips). For a close-to-home option, see our guide to DC’s best parks.
We did not find an official list of DC mom walking groups, so we are not listing any. A walk with one friend and a stroller counts as a walking group.
Small Habits That Help
- Take ten minutes outside every day, even just around the block.
- Ask one friend to be your regular check-in.
- Sleep when the baby sleeps, when you can.
- Say yes when someone offers help.
Keep Exploring
Sources are linked above. Details checked October 18, 2026. This guide is general information and is not medical advice. Talk to your doctor about any health concern.
Elizabeth Redd, the Publisher of this website, grew up in a small town called Newhall, West Virginia, before moving to Washington, DC, in 1964. She worked in Prince George's County Public School System in Maryland for 40 years, opened a wig shop, made clothes, and participated in fashion shows during the '70s and '80s. She worked part-time as a caterer for a couple of years. Hand dancing has been one of her passions. She has also worked in Internet marketing for the last ten years. She also has a passion for learning new things.
She has learned that success is measured not so much by the position one has reached in life but by the obstacles one has overcome while trying to succeed. One thing is for sure: she is living her best life.
