Being a mom is a rewarding yet demanding role, and for those who battle with anxiety, the challenges of motherhood can be even more overwhelming. The constant juggling of responsibilities, coupled with the worries and fears that come with anxiety, can take a toll on your mental and emotional well-being. When we start to spiral on thoughts of safety, or set expectations of perfection, it can be a perfect storm of seemingly nonstop overwhelm that can really get in the way of the joy that motherhood can bring.

In this guide, I’ll explore 10 self-care strategies specifically tailored for anxious moms, with a focus on practices that can help you nurture your mental and emotional health.

1. Acknowledge Your Anxiety: The first step in self-care for anxious moms is acknowledging your anxiety. It's essential to accept your feelings without judgment. When we can notice what is happening for ourselves and acknowledge it, we set the stage for self-compassion, healing, and growth.

2. Seek Professional Help: Consulting with a mental health professional, such as a psychotherapist or counselor, can be a crucial step in managing anxiety. This doesn’t mean that you have a mental health illness, or that there is something wrong with you. What is does mean is that you can build your “tool kit” of techniques and strategies for managing that are specifically tailored to you. BONUS: you get an hour to just focus on you!

3. Create a Support System: Build a network of friends and family who understand your struggles and can provide emotional support. It is totally ok if your partner isn’t that person for you right now… there is not one single human who can meet all of your needs, all of the time. Lean into those who you know who have been there…sometimes, talking to others who've been through similar experiences can be incredibly comforting.

4. Set Realistic Expectations: One major source of anxiety for moms is setting unrealistic expectations. Level set your expectations with your support system. Recognize that as humans, we are not consistent. We don’t wake up feeling the same every day and therefore we may have more or less capacity from one day to the next. Learn to set achievable goals and give yourself permission to take breaks.

5. Prioritize Sleep, Healthy Eating and Movement: Easier said then done with little one’s right?? The key here is do your best. Sleep is essential for mental health. Practice good sleep hygeine ( limit screens before bedtime, have a nighttime routine, keep the room dark and cozy). We are in a time when we can find healthy, convenient food choices, don’t feel like you have to make everything from scratch… take the quick, easy, healthy option! Remember, movement can be anything! It doesn’t have to be a sweaty one hour workout at the gym… it can be as simple as walking down the street to the mailbox.

6. Mindfulness, Meditation and Stress reduction techniques: Mindfulness practices can help you stay present and manage anxiety. Meditation and deep-breathing exercises can be particularly useful for anxious moms. Some of my favorite breathing techniques are “box breathing” and “breathing ALL THE WAY out, before you take your first “in” breath. Explore stress-reduction techniques like progressive muscle relaxation, aromatherapy, or art therapy to find what works best for you.

7. Make a Plan: Prioritize your tasks and delegate when possible. I know it’s hard to ask for help, but lean into your support systems, even removing the smallest things off of your task list, can make a huge difference in the anxiety and stress you feel. Effective time management can reduce stress and prevent feelings of overwhelm.

8. Self-Compassion: Practice self-compassion daily. Treat yourself with the same kindness and understanding you offer to your loved ones.

9. Avoid Comparisons: Reframe Comparison as Appreciation. Instead of looking at another mom and thinking “ Wow, how does she do all of that? I am such a mess compared to her…”. Say to yourself “ I can really appreciate how much it takes to look that put together, she must work really hard at it” Every family is unique, and what works for one might not work for another.

10. Remember that self care for moms is NOT a luxury; it’s a necessity.

    
    

By prioritizing your mental and emotional well-being, you not only take better care of yourself but also create a healthier environment for your family. Remember, it's okay to ask for help. You are worth it, and by nurturing your well-being, you can be a better, more joyful mom for your loved ones.