Practical Stress Management Tips for Busy Moms

Being a working mom can be challenging and can require you to work harder because you have to split your time and attention between taking care of your little ones and your job. You might find yourself staying up late to get some activities done ahead of work the next day after putting your kids to bed. You may also have to wake up super early in the mornings to prep the kids for school and get yourself ready for work. This can lead to burnout and can take a toll on you emotionally if you don't pay attention to your own well-being and mental health needs. 

If you think you're not a good enough mom and you're not doing your best at your job, you need to pause and figure out how to do things differently. Although both jobs are demanding, you can still maintain your physical and mental health while managing your daily duties at work and at home. 

Be Deliberate About Your Mental Health, Enroll for IOP

Be deliberate about your mental health by staying connected to yourself and recognizing any warning signs of stress. Doing this will help you act proactively and stay healthy. It will also improve your well-being and relationships with your kids and family. Being intentional about your mental health doesn't have to be time-consuming. 

Start by making one small change in your daily habits, and it will compound over time into bigger habits. Find a positive behavior that can boost your mental health, such as being mindful or journalizing and focusing on committing to it. If you cannot stay on track with your efforts or if they're not helping, consider getting professional help through programs such as an Intensive Outpatient Program (IOP).   

According to Verve Behavioral Health, a provider of IOP for mental health, "An Intensive Outpatient Program (IOP) is designed to provide mental health treatment for a wide variety of conditions and substance use disorders. It serves as a more flexible alternative to inpatient or residential treatment, allowing individuals to receive comprehensive, clinically driven care while still maintaining their regular life responsibilities. Common issues addressed in IOPs include depression, anxiety disorders, substance abuse, and dual diagnoses of mental health and addiction issues." Such a program is especially useful for busy moms since it will allow them to get the help they need while engaging in their daily activities.

Get Moving

Find ways to exercise for up to 30 minutes every day and avoid making excuses for not being physically active. Not only will this reduce stress and anxiety, but it will also boost your mood and reduce fatigue. Physical activity increases your body's production of endorphins, a feel-good neurotransmitter in your brain. Although endorphin is considered a runner's high, other aerobic activities, such as a nature hike or tennis, can increase its production and contribute to the same feeling. 

Furthermore, exercise helps lower the negative effects of stress on our bodies. Although it imitates the effects of stress by heightening the fight-or-flight response, it helps our body systems practice working together. This leads to positive effects on the body, including the digestive, immune, and cardiovascular systems. Even if you feel exhausted from work, you can go outside for a rejuvenating walk and enjoy some fresh air. 

Being consistent with exercising can lead to an improvement in your self-confidence and mood and lower symptoms of anxiety, depression, and stress. This can help give you a sense of command and control over your life and body. If you haven't exercised for some time, you may want to speak to your doctor before starting a new workout routine. This will help you build your fitness level gradually while decreasing your stress. Pick an activity you enjoy: cycling, swimming, jogging, stair climbing, or even dancing.  

Don't Be Afraid to Ask for Support

As a mom who is constantly on the go, it's easy to get carried away, forgetting that you have your limitations. Communicate your needs to others and ask for help whenever you need it. Doing this isn't a sign of weakness and doesn't mean you're incapable of handling things. Instead, it is a sign of strength since you'll be in the right state mentally and physically. You'd also be teaching your kids a valuable lesson that, as humans, we all need help sometimes, and it is ok to ask for it. 

To help you communicate your needs and feelings effectively, you can practice daily check-ins with yourself by taking a moment to gauge your emotions and the situations that prompt them. This can give you emotional clarity and help you advocate for yourself. During your check-ins, try to figure out what's causing you to feel anxious or angry and identify steps to prevent them and feel better. Communicate this to your family and let them know how they can assist you.