Moms can use a variety of anti stress techniques to help beat stress, which is discussed in this post. When you become a mom, there are joys and heartwarming moments that only your kids can bring to you. When I witnessed my daughter riding her bike for the first time without training wheels, it brought feelings of pride and love.
Anti Stress Techniques for Moms
Motherhood is one of the most humbling and fulfilling journeys one can experience. However, being a mom can also have stressful moments.
Whether you’re a stay-at-home mom of 2 kids, working mom of 1 kid, single mom, married mom, or any kind of mom, it comes with hard, demanding and stressful times.
I wouldn’t trade motherhood for anything in this world, but I do need to use anti-stress techniques often, in order to manage my sanity.
In between working full-time at my day job, working on my blog, cleaning the house, making meals, coordinating my child’s activities, and parenting, I need to use anti stress strategies to keep myself going.
I’ve listed some anti stress techniques below to help you, busy moms, manage those stress levels. That way, you can be the best person and mom you can be, without burning out. It’s way too easy to burn out as a mom if you don’t take time out to use anti stress strategies to help you get through the day.
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Parenting can be stressful because of the non-stop demands and responsibilities that come with motherhood. Meditation can be extremely helpful in managing stress for moms, because it forces you to stop and pause everything. A research study, published in JAMA Internal Medicine, suggests that mindful meditation can ease psychological stresses, such as anxiety, depression, and pain.
You don’t need to take hours out of your day to do meditation. That’s just unrealistic for busy moms. Even doing meditation for 5-10 minutes a day while your baby or toddler is napping can help relieve stress.
I personally use an online meditation program, as one of my anti stress strategies. There are various meditation exercises. Here is one very basic meditation exercise you can try if you are a beginner:
- Lie or sit down in a position that you find comfortable. There are also meditation cushions you can purchase to help keep you comfortable.
- Close your eyes and relax.
- Breathe naturally and pay attention to your inhalations and exhalations. Focus on your breath and how your body moves when you breathe. How do your shoulders, stomach, and chest feel?
- If your mind wanders, re-focus your attention back to your breath and body.
Mom Tip: Try doing meditation for 5-10 minutes in the morning before everyone wakes up. It will help keep you focused and grounded throughout the day.
2. Deep Breathing
According to the National Center for Complementary and Integrative Health (NCCIH) , breathing exercises are linked to a variety of health benefits including improved anxiety, pain and blood pressure. Doing deep breathing exercises are an excellent anti-stress technique for moms, because you can do them for a few minutes, anytime, anywhere. When I start to feel anxious or nervous, I start breathing in slowly and deeply. It starts to calm me down immediately. When stressed, it’s easy to take short, shallow breaths. Try deep breathing to get you in a more relaxed state and to beat that stress.
Here is one basic breathing exercise you can try:
- Sit down or lie on your back. Make sure you are in a comfortable position. If you want, you can close your eyes.
- Place one of your hands on your belly and the other hand on your chest.
- Slowly breathe in through your nose. Allow your belly to fill with air. Feel your belly rise higher, as you breathe in deeply and slowly.
- Breathe out through your nose slowly. Feel your belly lower. Make sure the movement from your belly is more than the movement from your chest.
- Take 3-4 more slow and deep breaths.
Mom Tip: Don’t hold your breath at the end of your inhales or exhales. As you do more deep breathing exercises, this will get easier and your inhales and exhales will start to flow more smoothly.
3. Exercise your Body
Moms, it’s time to sweat it out! I know – I get it. The last thing you probably want to do is jump on the treadmill. Parenting can be physically exhausting as it is.
But it’s so important to get exercise in – especially the workouts that make you sweat and get your heart pumping.
Jogging, running, bike-riding, swimming and using cardio machines (such as treadmills, stationary bikes and ellipticals) are all great ways to exercise and give you the anti-stress benefits you deserve. My personal favorite is the elliptical machine.
I’m always guaranteed a feel-good sweat every time I exercise on this machine.
Mom Tip: It’s very easy to become unmotivated and decide to skip your workout, especially when life gets really busy or you’re exhausted. When my life gets really hectic or I feel tired, I try the following things to help maintain my motivation and complete a workout for the day:
- If I’m really busy or tired, I shorten my workouts. 10 minutes of jogging on the treadmill is better than not exercising at all. You still get benefits from shorter workouts.
- I try to schedule at least one workout session per week with another person. It’s easier to “cancel” on myself than it is when I actually have something scheduled with another person.
4. More Positive Thoughts
It’s too easy to get caught up in negative thinking. Some examples are:
- I didn’t get everything done I wanted today.
- My husband didn’t do the dishes tonight, which he promised me last night he would do.
- My son is on the waitlist for this preschool I wanted him to get in to. I should have looked in to it sooner.
As you can see from this list, the negative thought possibilities are endless. I can write pages and pages of negative thoughts that I’ve heard about. These negative thoughts can easily add to our stress levels, which is the last thing we need, as busy moms.
In order to beat this type of stress, use an anti-stress technique such as, recording and tracking the positive things that happened during the day. Also, record you and your family’s accomplishments.
Remember, that all accomplishments matter – no matter how small or big. Here are some examples:
- I was able to get a workout in today.
- My daughter brushed her teeth without me asking her to do it.
- My husband ordered take-out so I don’t have to cook tonight.
- My baby finished her 3 month doctor’s check-up and she’s completely healthy.
Mom Tip: I recommend doing daily tracking at night after the kids go to bed. It’s easy to forget everything good that happened when you wake up the next day.
5. Get a massage
Getting a massage can be a very effective anti stress technique. Massages are known to be extremely relaxing, which is much needed for busy moms! Studies have shown that massages can also be effective in reducing pain and muscle tension. There are different types of massages, depending on your style and preference. Some of the most popular types of massages include Swedish massages, hot stone massages, deep tissue massages, Thai massages, and shiatsu massages.
Mom Tip: I recommend getting a massage at least once a month to help you reduce stress and to relax. After your massage is done and you pay at the front desk, some spas or wellness clinics will ask you if you want to schedule your next appointment. I suggest scheduling your next appointment at this time so you don’t forget to take care of yourself!
You can’t avoid stress completely, but you can take steps to help manage the stress that parenting can bring.
If you find that your stress levels are so high that it starts to impair your functioning level, consider talking to your primary care doctor or a mental health professional, such as a therapist or psychiatrist.
You can also consider online therapy as an option if there are no mental health therapists near your area or you need more convenient ways to access a therapist.