Being a mother is a 24/7 job – a job without holidays, set hours, or an end date. When coupled with work, household chores, and social commitments, the result is often stress. In fact, moms can play many roles at once, which can lead to busy and stressful lives.
Photo by Jep Gambardella
The good news? Managing stress doesn’t have to be complicated or time-consuming. By embracing a new perspective and some simple techniques, even the most hectic mothers can experience moments of calm and feel in control.
Stop trying to be a “super mom”
Mothers often expect to do everything perfectly – a clean house, a successful career, and being the best parent to their children. This can result in what is known as “superwoman syndrome,” where women neglect their own needs and focus solely on productivity.
Rather than perfection, practice “good enough”. Recognise it’s impossible to do everything perfectly. Relaxing your standards can immediately ease stress and pressure.
Declutter and prioritize
When your to-do list is long, it can be overwhelming if you feel like everything is important. The key is prioritization. Recognise what is urgent and what can wait until tomorrow.
A planner or calendar can be useful to keep track of things and avoid the stress of procrastination. Divide tasks into manageable chunks, and prioritise one task at a time (vs. multitasking).
Tip: productivity is not about doing more, but about doing what’s important.
Say no (guilt-free)
Saying no is one of the most effective stress-reducers, and one of the most difficult. From meeting friends or family, to taking on more work, or volunteering at school – it can all add up.
By saying no, you can prioritise your time. It’s not self-centered, it’s self-care. By saying no to things you don’t need to do, you’re allowing yourself to focus on your health.
Ask for help
You don’t have to do it all yourself. Seeking support from a partner, family member, or friend can help lighten your load.
Studies and experts continually highlight the need for support systems and how sharing roles and tasks can create much-needed time for resting and recharging.
Simple adjustments, such as sharing household tasks and organising play dates for children, can go a long way.
Plan “me time”
Taking time for yourself can easily be neglected, but it’s important for stress management. Make it a priority by scheduling it.
Be sure to block out time on your calendar, just like you would for a doctor’s appointment or parent-teacher conference. It doesn’t have to be a long time – 10-15 minutes a day can help lower anxiety and lift your mood.
This can be spent doing something you love, like reading, writing, meditation, or stretching.
Practice daily, mini-habits
With a busy schedule, it’s difficult to make drastic changes. Opt for small, but regular habits that support your health. Drinking water, eating nutritious food, and sleeping enough can all make a huge difference to your mood and stress levels.
These are the things that sustain you – even when life gets crazy.
Move your body
Sneaking in some exercise is the best way to reduce stress, but it’s not always easy to fit in a complete workout. The solution? Incorporate physical activity into your everyday routine. Take a walk, dance with your children, or even do some exercise at home. Just 30 minutes of exercise can improve your mood, energy, and alertness.
And it’s family time with your kids.
Use micro-moments for mindfulness
Mindfulness doesn’t have to be done in a quiet space or for extended periods. For busy moms, “micro-moments” of mindfulness can help. Deep breathing during a wait, savouring the sensory experience for a moment, or clearing your mind for a moment. These moments can help soothe your nervous system and avoid stress overload.
It’s not the length but the frequency.
Be aware of your stress triggers
Knowing what stresses you out is the first step to relieving stress. Stress triggers include sleep deprivation, unrealistic expectations, and over-committing. Review your daily habits and routines. Are there particular times of day? Are certain tasks overwhelming?
After identifying your stressors, you can create solutions to manage them, such as scheduling changes, seeking support and setting boundaries.
Embrace imperfect balance
People often use the term “work-life balance” as if it were a level scale, but this is not the case. There will be work-intensive days and family-intensive days. Rather than striving for perfect balance, strive for balance. Allow yourself to prioritise as needed.
This can remove feelings of guilt and give you a sense of control.
Don’t be afraid to reach out
If you feel hopelessly stressed, professional help might be in order. Counseling, therapy, or wellness programs can offer strategies to help manage stress.
Some women also consider medical treatments or lifestyle modifications, such as nutrition plans or medications such as GLP-1 therapy, as part of an overall health and wellness strategy, as appropriate for individual circumstances and medical guidance.
Final thoughts
Stress management for busy moms isn’t about reducing their responsibilities, but rather, making room for themselves in them. By making small adjustments, you can make a big difference in your state of mind.
By embracing imperfection, setting priorities, and prioritising self-care, you can approach the hectic days with more balance and ease. Because a happy, healthy mother makes for a happy, healthy family.