11 Life Changing Stress Management Tips for Working Moms (2023)

How to get stress relief as a busy working mom

There’s no joy like motherhood but it comes with its struggles especially when you’re also a working mom and have tons of things to do and literally no time to catch your breath! You easily become an overwhelmed working mom and stressed to the max!

If you’re stressed like most working mothers are, it’s time to de-stress yourself. Today we are going to talk about the best stress management tips for working moms.

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11 Life Changing Stress Management Tips for Working Moms (1)

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Working mom stress management

Stress often gets a bad reputation because according to the Mayo Clinic, it’s known to cause anxiety, sadness, irritability, lack of focus and motivation, as well as give you sleep problems.

Your kids are already robbing you of your sleep you don’t need stress to take away the little bit of sleep you were getting. But, at the same time, some forms of stress are actually good for you. According to pyschology today the good types of stress include travel, falling in love, change, and being a beginner.

Doesn’t this remind you of motherhood, especially being a new mom?

Think about it…

1.Falling in love with your new baby

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2. Adapting to having a new person in the home who demands your attention

3. Being a first-time mom.

4. Returning to work after having a baby

That’s all stress albeit good stress, it’s stress. Very Well Mind says good stress becomes bad stress when you’ve had too much of it. Your baby is always going to be there and so will your career.

So, how do you keep that stress in check?

Use stress relief items! Don’t worry I have a list of the best ones.

Stress relief items for working moms

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When you can feel the stress and anxiety starting to build up, turn to 1 or all of these items and watch as your stress levels go back to a tolerable level. These stress-relief items can be used at home, at work, or wherever you are.

Stress management tips for working moms

11 Life Changing Stress Management Tips for Working Moms (3)

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In addition to using stress relief items, you can also make changes and implement different activities to help keep your stress and anxiety levels low.

  1. Take some time off

It all begins with taking some time out of your busy schedule. We know it might be easier said than done considering your demands but some time management tricks are all you need. The basic one is, try to finish your work early or try doing it all at once so you can spend the left over time for yourself. You can also take a day off of work and enjoy some much needed me time for moms.

Some moms find it easier to take time time for themselves when they actually schedule it in their planner. Here is my favorite!

  1. Do things you gave up on

Let’s face it, motherhood comes with sacrifices, especially in the beginning. You find yourself slowly withdrawing from the activities you enjoy. You’re no longer having a girl night with your friends and you can’t remember the last time you watched your favorite show. But guess what? That ends today. It’s time to get back to you!

Yes, working mom life has time constraints but fitting in the things you like will also save your sanity and make the weight of working mom life a little lighter. If you have a hobby like painting or dancing, get back into it. You can even incorporate your kids in the activity if you’re worried about mom guilt. Again, you’ll be more successful with this if you schedule it in your planner!

3. Read a book

When was the last time you read a good book? If you can’t think of an answer, you know it’s time to do that again. Reading bestows peace, perhaps which is why they say books are your best friends. Plus, it’s so easy to read wherever you are when you have one of these bad boys! Just sneak away to the bathroom and lock the door. Take it from me, you definitely want the waterproof version.

If physical books or digital books don’t seem practical for your life, try this instead.

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  1. Change the decor

Ambiance has a lot to do with setting your mood. A cozy environment is all you need to find peace. During the daytime, a porch or balcony is probably the only place you can sit peacefully. If that’s true for you, it’s time to give your outdoor space a makeover. Fill the space with plants, mattresses, and lights until it becomes the place of your dreams.

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If the outdoors isn’t your thing, take a space in your home to claim as your own and decorate it in a way that’s relaxing for you!

All of us aren’t natural decorators and can’t afford to pay a designer to create a relaxing space for us. In that case, I recommend this to help change up decor and when all else fails, go here to get inspiration.

  1. Adjust the lighting

Even research says low lights help in boosting mood. Now you might want to turn on your night lamps or think of getting fairy lights for your room to find the lost peace.

  1. Turn on the music

You don’t have to wait until you have leisure time to listen to music, you can do it while you’re working too. Listening to music cannot only help to improve your mood but will also make working seem fun and less stressful. This is the best tool for unlimited access to all of your music favorites.

  1. Take time out for a movie

There’s nothing like movie nights to boost your mood. Spare some time before your sleep if you can’t do it in the daytime and watch back to back movies. We bet it will bring all the peace that you felt was lost.

You can also binge-watch a series. Little Fires Everywhere on Hulu comes highly recommended!

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  1. Go for walks

Walks are so underrated yet powerful when you want time to yourself and relief from your day to day responsibilities. It’s a time for reflection, relaxation, and mental rest. As an added perk, it’s even good for your health.

  1. Talk to your friends

When you’re the first in your circle to become a mom, it can feel very isolating. Your friends don’t understand what you’re going through and you don’t have time to hang with them like you used to. Or at least it feels as if you don’t. You have to make an effort to keep those relationships alive and relevant. Sure, you might be in different places in life but you are still friends!

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It’s time to get those relationships back on track. There’s no time like today. Catch up with friends if you haven’t in a long time. Vent your frustrations and allow someone else to give you perspective.

If your friends are moms too, they will definitely understand where you are coming from. Some of my best conversations with one of my oldest friends were when I was breastfeeding and she was pumping. There’s no stress reliever than living those old times and comparing experiences.

  1. Indulge in your physical appearance

Have you ever heard the saying “When you look good you feel good”? Well, it’s very true!

As you transition into motherhood, it’s very easy to start neglecting yourself, especially your appearance. When was the last time you got your hair and nails done? You don’t necessarily have to get them professionally done. You can easily do them at home and have a professional outcome.

Remember, becoming a mom doesn’t mean you have to neglect what makes you a woman!

  1. Exercise

Have you ever tried Yoga? It is one of the most beneficial forms of exercise when it comes to stress management and overall health. Once you start doing yoga regularly, your stress levels will drop. This is because yoga works directly on your nervous system and trains your counter stress response.

There are several types of yoga but you can get started at home by using this,

How can working moms reduce stress

The best stress management tip for working moms is to remember you don’t have to do it all. Yes, there are things that must be done but there’s no rule that says it has to be done by you. Learn to delegate at work and at home.

Of course, you’re going to want things done your way, that’s normal too. You just have to give people an opportunity to learn your system. A home management system is key to that. When you use one, you’ll no longer have to worry about everything falling on your shoulders. Your husband and older children will always no what’s going on and what needs to be done!

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Lastly, it’s normal to be stressed. Convince yourself that stress is not here to stay, because from today on, you’ll be finding joy and peace with your stress management tips.

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FAQs

How do working mothers reduce stress? ›

Working Mom? Aim for Less Stress
  1. Stressed out. Marie is among legions of stressed-out women. ...
  2. Making the choice. ...
  3. Adjust your standards and expectations. ...
  4. Scale back kids' commitments. ...
  5. Don't be your kids' entertainment. ...
  6. Spell out duties clearly. ...
  7. Delegate creatively. ...
  8. Build "me time" into your schedule.

What are 10 stress management skills? ›

10 Ways to Cope with Chronic Stress
  • Re-balance Work and Home.
  • Build in Regular Exercise.
  • Eat Well and Limit Alcohol and Stimulants.
  • Connect with Supportive People.
  • Carve out Hobby Time.
  • Practice Meditation, Stress Reduction or Yoga.
  • Sleep Enough.
  • Bond with Your Pet.

What are the 5 A's of stress management? ›

For adults, Maness suggests the “5 A's” in order to deal with stress and anxiety. The A's stand for Avoid, Alter, Accept, Adapt, and Assert. “Avoid alcohol and drugs,” suggests Maness, “Alter your schedule so you have time to eat healthy, exercise, relax and sleep.

What do working moms struggle with the most? ›

Moms Face Burnout and Professional Impact

Working moms also face challenges in terms of their mental health and careers. According to the McKinsey study, more women than men report exhaustion, burnout and pressure to work more.

What is working mom burnout? ›

Signs and symptoms of working mom burnout

* You would not be able to do tasks and complete commitments. * Feeling irritated about things and people. * Physical and mental exhaustion. * Not getting proper sleep or insomnia. * Don't want to do things that once you enjoyed doing.

How can I reduce stress daily? ›

Advertisement
  1. Get active. Virtually any form of physical activity can act as a stress reliever. ...
  2. Meditate. ...
  3. Laugh more. ...
  4. Connect with others. ...
  5. Assert yourself. ...
  6. Try yoga. ...
  7. Get enough sleep. ...
  8. Keep a journal.

What are 5 emotional signs of stress? ›

Warnings signs of stress in adults may include:
  • Crying spells or bursts of anger.
  • Difficulty eating.
  • Losing interest in daily activities.
  • Increasing physical distress symptoms such as headaches or stomach pains.
  • Fatigue.
  • Feeling guilty, helpless, or hopeless.
  • Avoiding family and friends.
16 May 2022

What is a great stress reliever? ›

Fortunately, several evidence-based strategies can help you reduce stress and improve your overall psychological well-being. Exercise, mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all effective methods.

What are the four C's of stress management? ›

It is scientifically valid and reliable and based on a 4C's framework, which measures key components of mental toughness - Control, Commitment, Challenge and Confidence.

What are the 4 skills needed to manage stress? ›

Fortunately, there are 4 steps to help reduce stress and cope with the inevitable stressors of everyday life:
  • Avoid. Believe it or not, it is possible to escape some of the minor stressors that tend to trouble people: ...
  • Alter. Communicate clearly and let people know your expectations. ...
  • Accept. ...
  • Adapt.
8 Mar 2021

What are the 7 steps in managing stress? ›

7 Ways to Manage Your Stress
  • Track your stressors. Use a journal to identify which situations create the most stress and how you respond to them. ...
  • Set limits. ...
  • Tap into your support system. ...
  • Make one health-related commitment. ...
  • Manage your devices. ...
  • Enhance your sleep quality. ...
  • Seek additional help.
5 Jun 2018

What does mom burnout feel like? ›

Symptoms of Mommy Burnout

Extreme mental fatigue or physical exhaustion. Being “short tempered” Feeling emotionally depleted. Feeling disconnected or isolated from others, including one's children.

What causes mommy burnout? ›

Generally speaking, mom burnout is caused by mothers who just have way too much on their plates and not enough time for self-care. Being a mom is a full time job with high demands.

How can working mom make life easier? ›

Try out these tips for working moms.
  1. Teach cleanup. Do you clean up toys, hang up coats, stow shoes, pick up laundry, and make beds? ...
  2. Delegate chores. Ask your kids/spouse to help you delegate. ...
  3. Plan your morning. ...
  4. Schedule quiet time. ...
  5. Plan a work schedule. ...
  6. Plan meals ahead. ...
  7. Schedule quality family time. ...
  8. Make time for yourself.

What do busy moms need? ›

15 Fun and practical busy mom gifts
  • A water bottle or a to-go mug. Every mom needs a water bottle or a to-go mug they can take anywhere, so these are always top of the list for practical gifts for busy moms. ...
  • The Instant Pot. ...
  • A thawing plate. ...
  • A coffee maker. ...
  • A blender. ...
  • A robot vacuum. ...
  • Car Phone Mount. ...
  • Charging dock.
17 Sept 2022

How do working moms fit everything? ›

Tips for Thriving as a Working Parent
  1. TIP 1: RECOGNIZE THAT YOU CAN'T GET IT ALL DONE. ...
  2. TIP 2: DON'T TRY TO DO IT ALL YOURSELF. ...
  3. TIP 3: SCHEDULE LIFE FIRST. ...
  4. TIP 4: FIND AN EMPLOYER THAT OFFERS FLEXIBILITY. ...
  5. TIP 5: MULTITASK FOR OPTIMAL TIME MANAGEMENT. ...
  6. TIP 6: TAKE TIME FOR SELF CARE.

Why are working moms so tired? ›

It could be because of dual role and responsibilities at work & home, guilt for not spending time with family and missing the bond with children. They have to Combat unrealistic expectations of being a perfect employee vs being a perfect parent.

Which parenting years are the hardest? ›

It's no wonder then that research finds that the hardest years of parenting are the tween, (or middle school if you're in the USA) years. They may be less physically exhausting than the early years, but emotionally they are so much more exhausting.

What to do when you're overwhelmed with kids? ›

Give yourself permission to reduce your stress and be happy―in whatever ways work best for you.
  1. Change your perspective. People sometimes experience anxiety after letting their worries take over. ...
  2. Give yourself a safe space to express feelings. ...
  3. Give back. ...
  4. Practice what you preach.
26 Jul 2022

What is the 3 3 3 rule for anxiety? ›

Follow the 3-3-3 rule.

Look around you and name three things you see. Then, name three sounds you hear. Finally, move three parts of your body — your ankle, fingers, or arm.

Does crying relieve stress? ›

Many people associate crying with feeling sad and making them feel worse, but in reality, crying can help improve your mood - emotional tears release stress hormones. Your stress level lowers when you cry, which can help you sleep better and strengthen your immune system.

Which disease is caused by stress? ›

Studies have found many health problems related to stress. Stress seems to worsen or increase the risk of conditions like obesity, heart disease, Alzheimer's disease, diabetes, depression, gastrointestinal problems, and asthma.

What is good for calming anxiety? ›

The following tips and tricks can help people manage stress levels and calm anxiety.
  • Drink less caffeine. ...
  • Exercise. ...
  • Practice yoga. ...
  • Listen to music. ...
  • Practice mindfulness meditation. ...
  • Use visualization techniques. ...
  • Practice diaphragmatic breathing. ...
  • Avoid procrastination.
21 Aug 2019

How do you stop stress and anxiety? ›

What you can do to address stress
  1. Be active. ...
  2. Take control. ...
  3. Connect with people. ...
  4. Have some "me time" ...
  5. Challenge yourself. ...
  6. Avoid unhealthy habits. ...
  7. Help other people. ...
  8. Work smarter, not harder.

What are 4 coping strategies? ›

Weiten has identified four types of coping strategies: appraisal-focused (adaptive cognitive), problem-focused (adaptive behavioral), emotion-focused, and occupation-focused coping. Billings and Moos added avoidance coping as one of the emotion-focused coping.

What are three relaxation techniques? ›

Other relaxation techniques may include:
  • Deep breathing.
  • Massage.
  • Meditation.
  • Tai chi.
  • Yoga.
  • Biofeedback.
  • Music and art therapy.
  • Aromatherapy.

What are 3 examples of stress management? ›

Stress management approaches include:
  • Learning skills such as problem-solving, prioritizing tasks and time management.
  • Enhancing your ability to cope with adversity. ...
  • Practicing relaxation techniques such as deep breathing, yoga, meditation, tai chi, exercise and prayer.
  • Improving your personal relationships.
5 Oct 2021

What is the first step to manage stress? ›

The first step in managing stress is recognizing it in your life. Everyone feels stress in a different way. You may get angry or irritable, lose sleep, or have headaches or stomach upset.

What three self maintenance habits can reduce your level of stress? ›

Good self-care: Taking care of yourself will help maintain your physical, emotional, and mental reserves to prevent and manage stress. This includes regular sleep, exercise, relaxation, and eating well.

What is the most effective stress management strategy? ›

Relax Yourself

Take your mind off your stress and concentrating on breathing and positive thoughts. Dreaming counts, along with meditation, progressive relaxation, exercise, listening to relaxing music, communicating with friends and loved ones, etc.

What is an overstimulated mom? ›

Do you ever feel yourself snapping at your kids or partner when you're not even angry, you're just overwhelmed. That's called overstimulation and it happens when your brain has 50 tabs open and trying to move back and forth is both frustrating and overwhelming.

What is the most difficult child age? ›

Forget the terrible twos and prepare for the hateful eights ‒ parents have named age 8 as the most difficult age to parent, according to new research. Eight being the troublesome year likely comes as a surprise to many parents, especially since parents polled found age 6 to be easier than they expected.

How can I be a better stressed mom? ›

The best news is that you can try these tricks with your kids, which means everyone benefits by learning to manage stress.
  1. Learn your stress signs. ...
  2. Take a break. ...
  3. Create solutions for your “hot” times. ...
  4. Learn deep breathing or meditation. ...
  5. Exercise together. ...
  6. Take time to laugh. ...
  7. Find a support group.
26 Jan 2012

What is a unicorn mom? ›

As for the official definition of a Unicorn Mom, which can now be found everywhere from T-shirts on Etsy to UrbanDictionary.com, it is as follows: “A mother who's not perfect, enjoys alcohol, has a sense of humor, and couldn't care less what you think.

What is a dragon mom? ›

Dragon mothers are mothers who grieve for children who have died or are terminally ill.

How much sleep do working moms get? ›

Yet fewer than one-quarter of the working moms surveyed said they get the recommended average night's sleep: seven to nine hours. Over half of them—53%—said they get fewer than six hours. One in six said they don't even get five.

Which is harder stay-at-home mom or working mom? ›

Staying at home with your kids is HARDER than going into work, new study finds. Don't ever underestimate the challenges a stay-at-home mom faces on a daily basis. In fact, new research has found that many people find staying at home with your children HARDER than going into work!

How do stay at home moms not go crazy? ›

I get bored as a stay-at-home mom. Here are 7 ways to beat the boredom and burnout
  1. Create a routine. ...
  2. Talk to another adult. ...
  3. Work from home. ...
  4. Get out. ...
  5. Be social (on social media) ...
  6. Give yourself a break. ...
  7. Make sure it's nothing more serious.
19 May 2021

How often should a stay-at-home mom get a break? ›

How often should a stay-at-home mom get to kick back and relax? A stay-at-home mom should take a break at least three times a day: once before her kids wake up, once after lunch, and after the kids go to bed. A mom of toddlers or babies should add a mid-morning and mid-afternoon break.

Are working mothers more stressed? ›

The study further found that hormone levels and blood pressure were 40 per cent higher for full-time working women with two children than among those with no children. Mothers with one child, who were working full time, had 18 per cent higher stress levels than those with no children.

How can I be a stress free mum? ›

I have narrowed it down to these 10 secrets of a happy mom…
...
10 Ways to Lower Stress & Increase Joy
  1. RELAX. ...
  2. SIMPLIFY YOUR SCHEDULE. ...
  3. TIME TO UNWIND. ...
  4. DON'T PUT SO MUCH PRESSURE ON YOURSELF. ...
  5. EVERYONE HELPS. ...
  6. GET OUT. ...
  7. LISTEN TO YOUR BODY.
14 Jul 2020

Is working with kids stressful? ›

Working parents say they feel stressed, tired, rushed and short on quality time with their children, friends, partners or hobbies, according to a new Pew Research Center survey. The survey found something of a stress gap by race and education.

How do you deal with working moms? ›

How to Balance Your Life as a Working Mom
  1. Life Balance for Working Moms. ...
  2. Consider the season you're in. ...
  3. Give yourself grace. ...
  4. Prioritize your spouse (if you're married). ...
  5. Don't try to do it all. ...
  6. Let go of the mom guilt. ...
  7. Wherever you are, be there. ...
  8. Make time for rest.
30 Aug 2022

Why working moms are so tired? ›

It could be because of dual role and responsibilities at work & home, guilt for not spending time with family and missing the bond with children. They have to Combat unrealistic expectations of being a perfect employee vs being a perfect parent.

Why do mothers stress? ›

Stress for mothers is often found in multiple and intersecting categories, including how little time moms have for themselves, shouldering the logistical demands of a household, and often being the family point person for family decisions, big and small. Moms may also struggle with working from home, lack of childcare ...

Are stay at home moms more stressed than working moms? ›

WASHINGTON—Mothers with jobs tend to be healthier and happier than moms who stay at home during their children's infancy and pre-school years, according to a new study published by the American Psychological Association.

How do I become a happier mom? ›

10 Ways to Be a Happy Mom
  1. Meditate in the Morning. Count 20 breaths as soon as you open your eyes and meditate for three to five minutes a day. ...
  2. Focus on the Best. ...
  3. Get Moving. ...
  4. Feel Your Feelings. ...
  5. Be Present. ...
  6. List Your Priorities. ...
  7. Make a List. ...
  8. Create a “Hit List”
24 Mar 2015

How can I be a fun mom again? ›

51 Ways to be a Fun Mom and Enjoy Your Kids
  1. Have random and undistracted conversations about whatever they bring up. ...
  2. Read a book aloud. ...
  3. Make slime. ...
  4. Work on a fun activity kit together. ...
  5. Go on a scavenger hunt style nature walk. ...
  6. Race your kid at the park. ...
  7. Make a craft.
  8. Go swimming.

How can I be a happy mom again? ›

14 Habits of Happy Parents
  1. Ask for Help. Happy parents know it takes a village. ...
  2. Leave the House. Have you been outside today? ...
  3. Plan Some Big Fun. ...
  4. Get Your Groove On. ...
  5. Eat, Sleep, and Be Merry. ...
  6. Workout. ...
  7. Indulge In Some Self-Care. ...
  8. Plan Playdates with Fellow Parents.
23 Feb 2022

How can I be a better parent working full-time? ›

Having it All: Being a Full-Time Mom with a Full-Time Job
  1. Don't Leave Your Kid At Home. We don't mean you should literally bring your kids to work, but don't try to forget about that part of your life while you're in the office. ...
  2. Ask For Help. ...
  3. Connect. ...
  4. Take The Time To Cry. ...
  5. Find Fulfillment.
14 Mar 2018

What does mom burnout feel like? ›

Symptoms of Mommy Burnout

Extreme mental fatigue or physical exhaustion. Being “short tempered” Feeling emotionally depleted. Feeling disconnected or isolated from others, including one's children.

Can a working woman be a good mother? ›

A working woman is expected to be a good wife and mother before anything else, never mind her professional status or skills. Many women themselves put a premium on being a good mother at the cost of their work or career.

How can I be a good mother and wife at work? ›

10 Tips for You to be a Great Wife, While Being a Great Mother
  1. Find Some Time to Rekindle the Lost Romance in Your Hectic Schedules. ...
  2. Treat Him with Respect. ...
  3. Support His Work, Ambition and Vision. ...
  4. Help Him Parent. ...
  5. Ask His Priorities. ...
  6. Make Him a Priority. ...
  7. Discuss and Deal with Problems, Don't Let Go. ...
  8. Ask About His Day Empathize.

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