Productivity advice can be useful, but it doesn’t always apply to every group. Take moms, for example. Along with taking care of their children, they have to manage their household, work at their job, and maintain their own well-being. While not all moms have jobs, trying to navigate stay-at-home life while finding a moment for yourself is nearly impossible. Instead of following mainstream advice, try some of these wellbeing strategies for overwhelmed moms.
1. Incorporate Movement into Your Day
One of the simplest wellbeing strategies is incorporating movement into your day. This doesn’t have to be something as elaborate as going to gym classes or buying special equipment; all you need is your kids. You’re moving while chasing them around, dancing, doing laundry, or talking them out on a nice walk. All of these can help boost oxygen flow to the brain, helping with mood and mental blocks.
Physical activity can also help kids, as they often join in. What started as a workout is now quality time that often draws lots of laughs. Research supports the importance of physical activity too: at least two hours of moderate to vigorous exercise weekly postpartum to improve mental and physical health in various ways.
2. Prioritize Quality Sleep
Just like your kids, overwhelmed moms need sleep. However, this can be hard for busier moms trying to get everything done each day, but it must be prioritized. Sleep is essential to provide a biological reset and help maintain focus, patience, creativity, and decision-making abilities. Creating a bedtime routine that’s for you can really help with those eight hours, such as decreasing screen time before bed.
The blue light can have negative effects on falling asleep and leaving you tired the next day. Prioritizing sleep and non-screen activities before bed is the best way to foster a sharper and calmer mind.
3. Set Screen Boundaries
While it may seem like “me time” to hop on the phone after the kids have gone to bed or are entertained with another activity, screen time is not always good. Instead, overwhelmed moms might want to try unplugging from online instead. Staying on a screen places your brain in “work mode,” even during rest periods, which can increase burnout. Setting boundaries with your screens and staying off during certain times can promote a calmer atmosphere and mental clarity.
This is also a great tactic to use with your children. Instead of throwing them on a screen, have them interact with people to highlight the importance of human connection and not digital distractions.
4. Focus on Breathing for Stress Relief
Inhale, exhale. One of the most popular wellbeing strategies is to take a moment to breathe. While it may seem silly at first, just taking that time to center yourself and focus on deep breaths can activate the body’s relaxation response, calming the mind and the body. It can also help with impulse reactions and emotional states, giving overwhelmed moms a chance to center themselves before dealing with demanding situations.
5. Nourish Your Body Wisely
Fueling your body is as important as fueling your children. By prioritizing the kids and skipping meals or just choosing sugary snacks, your energy levels are prone to fluctuation, and irritability may occur. Instead, stock your diet with protein, vegetables, and healthy fats, and don’t forget to stay hydrated, too. Each of these will help maintain energy, blood sugar levels, and focus. If you don’t have enough time for a proper meal, choose nutritious snacks that can give a boost to overwhelmed moms.
Final Thoughts
Taking all these wellbeing strategies and combining them, overwhelmed moms can have a chance at creating a healthy and sustainable structure to their lives. Each one understands the superhuman behind the to-do list, and gives mothers a chance to have time for themselves while also enjoying their kids, household, and partner. So, the next time you’re feeling a little overwhelmed, add in these strategies one at a time, and see the progress in your mental and physical health.