Let’s be honest: How to Manage Stress isn’t always easy. It’s like being the boss of a microscopic, demanding, round-the-clock, no weekends company. Trying to ignore Stress as a mother is like standing in the center of a tornado and pretending you’re ok. It’s there, ripping around you, shredding your sanity and health.
But fear not, because we’ll learn How to Manage Stress effortlessly.
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The Myth of Perfect Motherhood
Newsflash: Perfect moms don’t exist.
They’re like unicorns – mythical creatures that only exist in fairy tales and Instagram feeds.
And yet, so many of us fall into that trap, smashing ourselves against what we know to be an impossible ideal. And then there are all the social expectations – the insidious serial killers of maternal sanity- the need to shrink our bodies back into pre-pregnancy shape as quickly as humanly possible, and the side-eye we get for feeding our child nuggets instead of quinoa.
The externalized shame and embarrassment are enough to want every mom to scream into a pillow.
How Stress Affects the Body and Mind
Stress doesn’t just mess with your head but your entire body.
Headaches, stomach ulcers, the whole shebang: the physical price we pay for stress is nothing to make light of. The mental fog, the sense of overwhelm, the edginess of it all?
There’s no laughing at that. If stress had a neon sign, it would be flashing in your face now.
But just in case, here’s a roster of some of its most high-flying red flags: chronic fatigue, irritability that rivals Grumpy Cat’s, and the desire to start drinking wine at 10 am.
Time to hit the brakes!
The Power of Me-Time: Carving Out Moments for Yourself to Manage Stress
Please repeat after me: Self-care is not selfish. It’s survival.
So, please do if you can squeeze in a bubble bath, a long solo walk, or a binge-watching session of your guilty pleasure (ahem, reality TV). It’ll help.
Nourishing Your Body: Healthy Eating Habits and Exercises to Manage Stress
Mindful Eating
Practice eating mindfully instead of grabbing a pint of ice cream in response to stress.
Slow down and savor the moment, sipping and chewing, fully taking in the tastes, textures, and feelings.
Choose foods that fuel – all the good stuff: fruits, vegetables, whole grains, and lean proteins that give you slow-burning energy.
Feed your body and your mind; feed your soul as well.
Invest in kitchen gadgets that make healthy eating more manageable and more enjoyable.
Buy a spiralizer to make vegetable noodles, a blender to make smoothies, or a set of containers to help with storage and portion control.
Having the right tools can make it easier to stick with healthy eating goals amid a hectic life.
Physical Activity
One of the best ways to handle stress is regular physical activity. Pick an activity you like that makes you feel good.
Exercise is a natural stress reliever. It reduces stress hormones while releasing endorphins, your body’s feel-good chemicals. At the same time, it lifts your mood, boosts your energy levels and general health, and makes you feel better.
If you like exercising at home, buying some fitness equipment can make your workout more interesting.
A yoga mat, resistance bands,a set of adjustable dumbbells, or a stationary bike can all add variety to your routine.
Deep Breathing Exercises
When stress intrudes, stop and breathe.
Practice deep breathing exercises to activate your body’s relaxation response and calm your mind.
Try the 4-7-8 technique: breathe in through your nose for a count of 4, hold for 7, then out through your mouth for eight counts.
Do it a few times; concentrate on feeling your breath filling your lungs and your muscles relaxing.
Progressive Muscle Relaxation
In progressive muscle relaxation, you tense and then relax each muscle group in your body individually.
First, tighten your muscles as much as possible, then relax them from your feet up to your toes, and hold for approximately 10 seconds. Afterward, move up to your calves, thighs, abdomen, chest, arms, shoulders, neck, and face, tensing and then similarly relaxing each muscle.
You’ll promote relaxation and alleviate stress by systematically releasing tension from your body.
You can also make progressive muscle relaxation easier by recording guided audio files or downloading a meditation app.
Additionally, you could add foam rollers, massage balls, or handheld massagers to target muscle tension and release in a specific region.
Guided Imagery
Close your eyes and picture yourself in an idyllic, peaceful spot.
A beach at sunset? A forest clearing? A little mountain cabin?
Try, for instance, to imagine a place you’ve never been.
See it in your mind’s eye, hear the sounds, immerse in the sensations, and let yourself ‘travel’ to this place. See it, listen to it, feel it, take yourself there, and let yourself ‘travel’ to this place. See yourself in that place, grow calmer and more relaxed with the stress and tension leaving your body and mind, and feel yourself becoming calm, centered, and renewed.
With a bit of practice in guided imagery, you may eventually want to invest in the sensory props that can be used to create the kind of sensory richness that can enhance a relaxing experience.
For example, CDs of soothing nature sounds or digital nature downloads, relaxing music playlists, and virtual reality (VR) headsets with great outdoors images.
Such devices can whisk you away to your imagined oasis while deepening your relaxation.
Breaking the Supermom Myth: Asking for Help
It takes a village to raise a child. It takes a village to raise a mom.
Yet our experience of being mothers is, in many ways, more similar than we might think, and the feelings of glory and exposure we might both experience are not something we must endure in isolation.
When we’re feeling low, the presence of friends, family, and the community can make all the difference, providing needed help and care.
Despite being termed ‘Supermoms,’ we mothers don’t need to be superheroes.
So instead of faking we-can-do-it, we must master we-should-get-some-help, a sign of strength and modest self-discovery.
Whether it’s asking your partner to do more around the house, hiring family or friends to help, or joining a new mom support group, putting out a call for help can actually lift the burden of overload.
Permit yourself to let go of the mom’s guilt.
Professional Help: Therapy and Counseling for Mental Health Support
No one should feel ashamed of raising the white flag and going for help from a medical expert when there is too much stress to handle.
Asking for help: through therapy, counseling, or talking it out with a close friend or family member. Getting it out in the open and seeking assistance can be powerful. Yes, it’s asking for help. But that’s OK. It shows strength, not weakness.
And so, please ask for help because your mental health is worth it.
Embracing Imperfectly Perfect Motherhood: Celebrating Your Strengths and Resilience
Motherhood is messy, disorganized, and gloriously imperfect—much like a Jackson Pollock painting.
In other words, don’t strive for perfection but acknowledge your strengths, resilience, and love for your children.
Embrace your imperfections and show them off like a badge.
You are human, relatable, and endlessly lovable.
I appreciate your unique perspective. Keep sharing your wisdom 🙂
Love this post , very informative . Totally agree with asking for help.
Great article and helpful ideas. Thanks for sharing.
All great tips! Managing time is so difficult in our every busy world. Any tips on that topic?
Thank you for the great tips and suggestions. I’ve been feeling stressed lately so they’ll be put to good use. I’m going to start by trying progressive muscle relaxation.