Practical Mental Health Tips for Moms on the Go
- Know the Signs of a Mental Health Issue
- Mental Health Tips for Moms
- Mother’s Day 2022 Special: Mental Health Tips for New Moms
- Stress Management
- Define and Maintain Boundaries
- Take Time for Self-Care
- Keep Your Eyes on Your Own Lane
- Ask for What You Need at Work and at Home
- Create a Tribe
- Find Employers or Clients that Support You
- Me Time
- An Important Reminder
- Social Media
- Quiet Time
- Positive Affirmations
- Get Dressed
- Look at Your Relationships
- Comparison is the Thief of Joy
- FAQs about: mental health tips for moms
As a mom on the go, juggling busy schedules and caring for family, it’s easy to neglect your mental health. You deserve to feel your best and these practical tips can help you do just that.
Quick facts: Mental Health Tips For Moms
✅ Nearly 1 in 7 mothers in the United States suffer from postpartum depression, according to the Centers for Disease Control and Prevention (CDC).
✅ An estimated 15-20% of new mothers experience postpartum anxiety, according to the Anxiety and Depression Association of America (ADAA).
✅ Maternal mortality rates in the US have seen a 26% increase between 2000 and 2014, according to an analysis by the Centers for Disease Control and Prevention (CDC).
✅ Anxiety is the most common mental health disorder among mothers, with 15.5% reporting they had been diagnosed with it in the past year, according to the Centers for Disease Control and Prevention (CDC).
✅ Over half of mothers in the US reported feeling lonely or isolated in the past year, according to a survey by the American Psychological Association (APA).
Know the Signs of a Mental Health Issue
Mental health issues can be difficult to diagnose and can manifest in many different forms. Moms must remain vigilant in looking out for the signs that their child may have an issue. The most common signs to look out for include:
- A noticeable change in behavior
- Sleep disturbances
- Physical symptoms that don’t appear to have any other cause
- Tearfulness or depression
- Problems with concentration
- Feelings of hopelessness
It is important for moms to assess the severity of any signs and reach out for help if they are concerned about themselves or their child’s mental health. If a mom is feeling overwhelmed and seeing some of the signs listed above in their own life, it is important that they reach out for help from a therapist or other mental health professional.
Mental Health Tips for Moms
Mental health is an important part of being a mom. The pressures of being a working mom, caring for your family, and managing an ever-changing schedule can take its toll on anyone. Here are some mental health tips to help moms on the go stay mentally healthy and happy:
- Get enough sleep – Lack of sleep can lead to increased stress levels and decreased cognitive functioning. Set a specific bedtime for yourself each night and stick to it as much as possible.
- Practice mindfulness – Mindfulness practices like meditation, yoga, tai chi, or mindfulness walks can be great ways to relax and practice being present in the moment instead of worrying about the past or future.
- Join a support group – Joining a support group with other moms can be a great way to share experiences, find encouragement, and receive support from fellow moms who understand what you’re going through.
- Make time for yourself – Making time for yourself is key to staying mentally healthy as a mom on the go! Dedicate time in your day or week that’s solely dedicated towards doing something that you enjoy such as reading, exercising, or catching up with friends over coffee or tea.
Invest in Your Self-Care
Self-care is a critical part of prevention and management of bipolar disorder. When you take care of yourself – mind, body, and soul – it helps strengthen your ability to bounce back from stress and cope with symptoms of illness, while also reducing the chances that they will become worse.
Invest in self-care strategies like:
- Having regular check-ins with a mental health professional.
- Attending therapy sessions to discuss your thoughts and feelings.
- Eating balanced meals.
- Exercising regularly.
- Connecting with your spiritual side through meditation or yoga.
- Taking time for yourself each day to decompress without screens or devices.
- Getting plenty of sleep.
All these activities can help reduce the risk that symptoms associated with bipolar disorder will worsen.
Cut Down on Chores and Errands
Moms with bipolar disorder can be particularly susceptible to running errands and taking on too many chores. While it may feel like you’re being productive and getting things done, it can be too much for your body and mental health. Taking on too much not only exhausts your physical energy, but also taxes your brain. Too many errands can lead to a manic episode or irritability.
It is important to recognize when your body is telling you that it needs rest, which could mean cutting down on the number of errands you take on each day. Schedule as much as possible so that you are not phoning in last minute requests or appointments, which will limit the extra stress that comes from these tasks. Prioritize self-care by spending time doing activities that make you feel relaxed and happy.
Reduce Your Use of Social Media
Social media can be an incredible tool for connecting with loved ones, staying up to date on news, and even finding new job opportunities. But for LGBTQ+ people, social media can have some negative effects as well. The amount of online discrimination against the LGBTQ+ community can take a toll on your mental health if you consume too much of it.
It’s important to check in with yourself to make sure that you are not over-relying on social media when it comes to your mental health. Try setting limits on how often you log onto social media each day, or consider taking specific days off from engaging with any of your accounts so that you can focus more on self-care and other aspects of your well-being. If need be, try deleting apps that are causing extra stress or taking up too much of your time. Remember to prioritize your mental health first and foremost!
Engage in Positive Self-Talk
Engaging in positive self-talk is one of the single most important practical mental health tips for moms on the go. Positive self-talk helps reframe our negative thoughts and emotions, and can help keep us motivated when things get tough.
It’s important to make sure that you are regularly telling yourself positive affirmations, such as “I’m going to make it through this holiday season” or “I can handle whatever comes my way”. Additionally, try to take a few moments each day to simply be mindful of your thoughts and recognize any negative thought patterns that may be arising. Once acknowledged, you can then try to flip them around into something more productive and helpful for you.
The key thing is that by engaging in positive self-talk, you are taking an active role in your own mental well-being!
Mother’s Day 2022 Special: Mental Health Tips for New Moms
For first-time mothers, being a mom can be both an exciting and stressful experience. Frequent changes in lifestyle and increased responsibility can take a toll on your mental health. It’s important to practice any self-care tips to make sure you maintain your physical, mental and emotional well-being.
As Mothers Day 2022 approaches, here are some practical tips for managing the stress of life with a newborn:
- Organize your days: Try to establish a routine that works for you and your baby, such as eating meals at regular times or having short periods of uninterrupted rest throughout the day.
- Allow yourself to relax: Take some time each day to unwind – take a hot bath, watch your favorite show on Netflix or read a book – anything that will help you forget about the stresses of motherhood.
- Connect with other moms: Connecting with other mothers who understand what you are going through can be beneficial for understanding the struggles of parenthood and providing empathetic support.
These tips along with proper rest and exercise can help new moms maintain their mental health over this upcoming Mother’s Day!
Stress is a natural part of life, but it can have a significant negative impact on physical and mental health. Managing stress can be tricky, especially for busy moms who may not have time to sit down and truly relax.
One way to combat stress is to be physically active throughout the day. Whether it’s going for a walk or engaging in an exercise class, regular physical activity can help reduce stress levels and keep your mind and body healthy. Additionally, being physically active releases endorphins, which are chemicals responsible for making you feel good. So if you’re feeling overwhelmed by all that motherhood entails, take a break and get moving! Exercise will help clear your mind and make you feel more energized and ready to tackle the day ahead.
If possible, find a friend or family member with whom you can exercise – that way it won’t seem like such a chore!
Define and Maintain Boundaries
As a mom, it’s important to be aware of how your parenting style affects your senior’s mental health. Defining and maintaining clear boundaries is an essential part of healthy senior care. Senior citizens often find themselves in situations where they are either taken advantage of or ignored due to their age. This can lead to feelings of isolation, resentment, and sadness.
When setting boundaries with your elder loved one, it’s important to remain firm but understanding. Make sure they understand why these boundaries are necessary and that you still love and care for them. Explain that the upkeep of their mental health is the most important factor here. It’s also essential for you as a caregiver to take breaks from providing care if you begin to feel overwhelmed or exhausted, so that you can return refreshed and able to provide better care in the long run. Practicing self-care is also essential for defining and maintaining healthy boundaries with seniors.
Take Time for Self-Care
Self-care should be an essential part of every mother’s day. From running errands to taking care of the kids and household chores, a mom can easily get overwhelmed and burned out. That’s why it is important for moms to take some time for themselves to relax and recharge.
Physical activity can be an effective form of self-care as it releases endorphins that make you feel happier, more energized, and ultimately better-equipped to manage stress. Even if it is just a 10-minute walk around the block or 15 minutes of yoga stretches, making time for physical activity can make all the difference in how you cope with daily demands. Additionally, physical exercise helps:
- Improve focus
- Reduce symptoms associated with depression and anxiety
- Help maintain healthy body weight
- Enhance self-esteem
- Deal with insomnia from lack of sleep due to parenting tasks
- Provide a sense of accomplishment – which are all important for moms who are short on time.
Keep Your Eyes on Your Own Lane
Moms on the go are often so much focused on taking care of everyone else, that they forget to take care of themselves. It can be easy to compare oneself to others, which can lead to feelings of inadequacy and guilt.
A useful tip for moms on the go is to remember the phrase “Keep Your Eyes on Your Own Lane”. This phrase is a reminder that comparing yourself to other people and how they are doing things is not productive or healthy. Instead, focus your energies on what you need and what makes you feel good within your own life, without feeling guilty or overwhelmed.
Remembering this phrase and making sure that you give yourself adequate time for self-care will help ensure that you stay mentally healthy while being a mom on the go.
Ask for What You Need at Work and at Home
Asking for what you need can feel daunting, especially if you are a busy mom who is constantly looking after your family and juggling multiple tasks at work. However, it is important to take the time to identify and communicate your needs so that you can be properly supported.
Mindfulness can help you feel more connected to your feelings and needs in the present moment. By regularly checking in with yourself, you’ll be better able to understand what kind of help and support would be beneficial for you. If necessary, consider asking for support from your family members or colleagues so that you can delegate tasks or simply have someone listen to what’s on your mind.
Openly communicating our needs is key in reducing stress levels and providing ourselves with the assistance we need!
Create a Tribe
Creating a supportive network of friends and family is essential for a well-balanced mental health. The “tribe” should be made up of people who value and respect you, provide honest feedback without judgement, and share similar values or life goals. It may take some effort to find individuals who match your criteria but it will be worth it in the long run.
In addition to creating a supportive “tribe”, you should also make time to cultivate meaningful relationships within the group. This could include:
- Going out for dinner
- Taking a road trip together
- Sending cards with encouraging notes to show your appreciation
Forging meaningful connections with other individuals is essential for nurturing positive mental health in the long run.
Find Employers or Clients that Support You
Having a job or client that supports your mental health is an important part of being successful as a mom on the go. Look for employers or clients that have a corporate culture that is supportive of mental health and are flexible with hours, deadlines, and other duties. When possible, look for opportunities with benefits such as paid time off, maternity leave, flexible hours, telecommuting options etc. That way you can provide the stability you need to take care of yourself without sacrificing work performance.
Additionally, if possible look for opportunities in which you can work remotely so you have more control over your day-to-day schedule and have the ability to make time for yourself when needed.
The importance of carving out “me time” is absolutely essential to our mental health. Social media can be a powerful tool in helping us to stay connected, but it can also cause us to feel overwhelmed, stressed and even isolated. It’s important that we take time away from social media and focus on ourselves. Making sure that you have enough time, even just a few minutes each day, to focus on yourself and your own needs is an important step in protecting our mental health.
This “me time” could include any activity or event that brings you joy—whether it’s spending time alone in nature, reading a book or journaling—as long as it helps you disconnect from the Internet and reconnect with yourself. Don’t forget that the amount of “me time” we need is dependent on the individual. Everyone’s needs are different so make sure you are listening to your body and giving yourself what you need for optimal mental health!
An Important Reminder
As we transition back to in-person classroom learning, it is important to keep in mind the impact of this sudden change on your children’s mental health. It is natural for children to feel anxious, overwhelmed or even excited about the return to school and the disruption of their current routine.
It is important to remind your children that you are there for them during this transition. Try and establish a safe space at home where they can express their concerns and emotions without fear of judgment or criticism. Encourage them to talk about their feelings – both positive and negative – so that you can understand how they are feeling and what needs they have.
Explain how these feelings are valid and normal during transitions like this but also emphasize the importance of resiliency and problem solving skills when facing difficult situations:
- Validate their feelings and emotions.
- Encourage them to talk about their feelings.
- Help them identify and practice problem solving skills.
- Remind them of their strengths and successes.
- Focus on positive outcomes.
Social media has become a major part of life for many adults, regardless of age. While it can be a fun and interactive way to stay connected with friends and family or stay informed about current events, it is important to recognize the potential for social media to cause negative feelings like loneliness, anxiety, and depression. For older adults, this risk is especially high as aging can often leave them feeling isolated from their peers.
It is important for seniors to be mindful of their social media usage and strive for balance in their lives by engaging in other activities such as:
- Reading a book
- Attending a support group
Additionally, it’s important for them to remember that not all posts are an accurate representation of reality: what people post online may not be the full story or an accurate portrayal of another person’s life.
Finding time for yourself can be difficult, especially if you’re a mom on the go. But finding even a few moments of peace and quiet can help alleviate stress and make you feel more refreshed. So take a few moments to yourself each day, whether it’s by reading a book, doing yoga or just sitting in silence and enjoying the moment of stillness. Even if it’s just 10 minutes in the morning or before bed, it can help you feel more relaxed and ready to face your day.
Depending on what works best for you, this could also include meditating or setting aside time for your favorite hobby or activity. No matter how small it might seem, quiet time spent to help clear your mind will make a big difference in helping you care for yourself and stay on top of your mental health needs.
Positive affirmations are a type of habit-forming technique used to boost your self-esteem. It involves repeating supportive thoughts throughout the day. Examples of positive affirmations might include “I am capable” or “I am strong and powerful”.
Not only can positive affirmations help us to stay focused on the good things in our lives, but they can also give us the confidence we need to take risks and make positive changes in our lives.
Social media use can be triggered by negative self-talk or emotions, such as stress, anxiety, depression and low self-esteem. Practicing positive affirmations is a simple yet effective tool that can help us to combat these negative emotions while building self-confidence and resilience – two important ingredients necessary for good mental health. By repeating empowering words on a regular basis, we can gradually become more comfortable with how we view ourselves and the world around us – enabling us to become more mindful about our own needs and those of others.
Friendship is an essential part of maintaining good mental health. Having a supportive network of friends who understand what you are going through as a mother can provide a sense of comfort and reassurance in moments of worry or stress. Taking the time to cultivate strong relationships, even if it means reaching out beyond your immediate circle, can help to reduce feelings of loneliness or depression and provide social support.
Additionally, having friends outside your home can be an invaluable source for sharing resources or finding creative solutions when facing new parenting challenges. Being able to call upon a friend for advice or assistance when needed can set up more meaningful pathways of mental health care that ultimately benefit both the individual and their immediate household.
Getting dressed does not need to be about fashion or even about looking presentable for other people. When you’re feeling down, but want to take action and do something that can help boost your mood, get dressed. It could be in a cozy sweater and sweatpants, yoga pants and a t-shirt, or anything else you find comfortable. Get dressed and get going in whatever way works best for you.
The idea behind getting dressed is that it is tangible proof of taking some level of control over how you’re feeling. When things seem out of your control, getting dressed gives you the chance to appreciate yourself for taking some action. It can send messages to your brain that it’s okay to have feelings but also okay to pick yourself up and move forward with a plan that works best for you.
Look at Your Relationships
Relationships are a key part of your physical health, too. Research shows that people with strong social connections tend to live longer and happier lives. You can cultivate relationships with your friends, family and community that provide mutual support and understanding.
Find activities you can participate in together such as hikes, dinners, or entertaining conversations. Prioritize making time for the people in your life who are important to you—it will benefit you both. Practicing gratitude and appreciation for the people in your life helps reinforce the relationships you have and create stronger bonds between each other.
Fostering meaningful relationships is key for any healthy lifestyle and ultimately contributes to overall wellness.
Comparison is the Thief of Joy
It can be difficult for a child or teen to avoid comparing themselves to their peers when using social media. However, it is important for parents and guardians to emphasize with their children or teens that comparing oneself to others can lead to feelings of low self-worth, shame, and depression. Helping children understand that they are unique individuals and encouraging a healthy view of body image is key in discouraging comparison habits on social media.
Parents can also teach their children how to recognize the difference between what looks “perfect” online compared with real life by engaging in critical viewing of the various forms of media they might encounter on social media platforms such as Instagram and YouTube. Discussing the differences between what’s real versus idealized versions of self-image can help children become more aware of the impact negative or distorted messages from social media can have on their self-esteem.
Honesty can be a difficult concept to embrace during the holiday season, particularly during Thanksgiving when our joy and gratitude for family and friends is especially heightened. Honesty is the cornerstone of good mental health, though; it allows us to consistently assess our feelings and make sure everyone involved in a situation feels heard, respected, and loved.
Practicing honesty with yourself and others allows you to engage in productive conversations that may help improve your relationships as well as your understanding of yourself. This Thanksgiving season, try to be honest with yourself – answer questions honestly whether they’re asked out loud or in your head – and let yourself feel all the emotions that come with the holiday while also being mindful of how they impact those around you.
Meditation is a powerful mental health tool that can reduce stress and help you focus on the present moment. It can be practiced anywhere and at any time, making it an ideal activity for busy moms.
To start meditating, take a few moments to sit or lie down in a comfortable position, close your eyes, and just be still. You don’t need to do anything special; instead just focus on your breath as it cycles in and out of your body. When thoughts come up—and they will, especially for beginners—just acknowledge them without judgment and let them move through your mind until you find yourself back focusing on your breath. With regular practice, meditation can become an invaluable tool for managing stress.
FAQs about: mental health tips for moms
Q: What are some tips for managing stress?
A: Finding ways to manage stress is important for overall mental health. Some tips for managing stress include taking time for yourself, engaging in physical activity, connecting with supportive friends, and practicing deep breathing and mindfulness.
Q: What are some healthy ways to cope with negative emotions?
A: It’s important to have healthy outlets for dealing with negative emotions. Some healthy ways to cope with negative emotions include talking to a friend or family member, engaging in a creative activity, writing in a journal, and taking time to relax and practice self-care.
Q: What are some signs that I might need to talk to a mental health professional?
A: If you’re experiencing persistent feelings of sadness or anxiety, difficulty managing stress, changes in sleep or appetite, or difficulty functioning in daily life, it may be beneficial to talk to a mental health professional.