Unlocking Mental Health Tips for Working Moms

Are you a working mom struggling to balance work and home life? Mental health is essential to your well-being, but you may not be sure what steps to take. Here you’ll find personal expert advice on how to take care of your mental health.

Quick facts: Mental Health Tips For Working Moms

✅ Working moms are more likely to experience depression than non-working moms. (Source: Harvard Health Publishing)
✅ Working moms experience higher levels of stress than non-working moms. (Source: American Psychological Association)
✅ Working mothers have an increased risk of developing anxiety. (Source: University of Michigan)
✅ Working moms are more likely to report feelings of guilt and fatigue. (Source: Journal of Health Psychology)
✅ Working mothers are more likely to have poor sleep quality. (Source: Sleep Foundation)

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Mental Health Tips for Working Moms

Working mothers often juggle a variety of responsibilities, leading to stress and anxiety. It can be hard to find the time and energy to take care of your mental health, but it’s extremely important that you do. Here are some mental health tips for working moms to consider:

Take breaks: Make sure that you’re taking time away from work and other commitments to give yourself a break. Whether it’s a few minutes each day or an hour on the weekend, make sure you’re taking regular breaks from work-related activities.
Get organized: Feeling organized can reduce stress and increase confidence in tackling tasks. Consider making lists or using an app/calendar to keep track of your commitments and tasks.
Prioritize self-care: Making time for self-care will help reduce stress levels and improve mental wellbeing by helping maintain balance in life. Consider setting aside time for activities such as exercising, reading, yoga or just simply enjoying some quiet time away from work-related commitments each day or week.
Connect with friends: Spend quality time with friends who understand what working moms go through – they can provide valuable insights, support, motivation and even help when dealing with challenging situations related to parenting and work life balance.

Me Time

Me Time is an important part of mental health for working moms. Taking time for yourself not only gives you a break from feeling overwhelmed, but it can also help improve your overall mental health. Taking some time each day to do what recharges and refreshes you is essential for staying motivated, reducing stress, and creating a healthier balance between work and home life.

It’s not just about taking the occasional bubble bath or getting a massage. Me Time can include activities like going for a walk, doing yoga, reading, journaling or any other activity that helps to relax your mind and body. It can also include connecting with family or friends to create moments of joy and connection. Spending this time away from work allows you to connect with yourself in deeper ways and helps put things into perspective so that you don’t become overwhelmed by the daily demands of working motherhood.

An Important Reminder

As a working mom, it can be easy to get wrapped up in the day-to-day activities of caring for your family and taking care of yourself. This can make it easy to forget how important it is to take care of your mental health. Mental health is an important part of overall wellbeing and self-care, so taking the time to check in with yourself and ensure that you’re feeling your best is essential to being successful at work and home.

The most important reminder when it comes to maintaining your mental health is that there is no single “right” way to do it. Everyone’s needs are different, so finding what works for you will be key. There are a number of strategies that you can use, like:

Exercise
Writing down thoughts and feelings ahead of time
Speaking with a licensed therapist on a regular basis

Additionally, don’t be afraid to ask for help from friends or family if needed; allowing people close to provide support can go a long way in managing stressors.

Developing creative ways to process emotions and increase resilience is particularly important for working moms, who balance the demands of both parenting and their profession. Social media can be a great way to not only stay connected with friends and family, but also provide a platform for expression.

Working moms can find encouragement by watching stories, engaging in meaningful conversations, and being part of meaningful social networks. Through active participation on social media, working moms can also share their own stories – successes as well as challenges – to find support from a larger community.

Additionally, by joining online communities dedicated to mental health topics such as anxiety or depression, working moms can benefit from the valuable information provided by other group members on the respective topic.

Quiet Time

Making sure that students find the time to just relax and take some ‘quiet time‘ away from the hustle and bustle of online schooling can be a difficult task for working moms. However, it is important to make sure that this vital part of mental health is taken seriously. Quiet time can be used as an opportunity for students to just focus on themselves and engage in activities they enjoy.

Taking a short walk, reading a book, going for a swim – whatever activity brings you joy and stillness should be done on a regular basis – even if it’s only for 15 minutes! When attempting to balance all their responsibilities, it is important that working moms prioritize quiet time in order to reconnect with themselves and take a breather from the busy academic life.

Positive Affirmations

Positive affirmations are statements that can be used to reprogram the mind and help people push through tough times. They are simple, yet powerful phrases that can be used to boost one’s self-esteem and self-belief. By repeating positive affirmations out loud or in one’s head (repeatedly), it can help to combat negative thoughts, reduce stress, and increase feelings of joy and happiness.

For working moms, positive affirmations might include something like:

I am doing my best today
I am capable and strong enough to handle any challenges that come my way

Positive affirmations can also include gratitude – I am thankful for every good thing in my life right now. Thinking positively and being grateful for all the blessings in life will help working moms maintain mental health balance while they juggle their personal and professional responsibilities.

Friendship

Friendship is a key element of self-care for Veterans and active-duty Service Members. Staying connected can help you stay in touch with your sense of purpose, which can be hard to maintain when you’re in an unfamiliar environment. Connecting with others who understand the pressures and challenges of military life can provide an outlet for talking about experiences as well as offering support during difficult times. Creating a network of close friends or acquaintances can help build resilience and provide opportunities to recharge and renew strength.

Being part of a mutual support system and feeling connected to the people around you is important when navigating new environments or transitioning back home. Mutual understanding between service members will create strong values, respect, camaraderie, and trust among them, ultimately serving as an important tool for well-being in times of hardship or change.

Get Dressed

When it comes to mental health, it’s easy to forget about the importance of getting dressed each day. As a working mom, it can often be tempting to stay in your pajamas all day and work from your recliner or couch. But taking the time for self-care is essential for maintaining emotional balance and mental well-being.

Taking the time to get dressed each morning sets a tone of intentionality and readiness for the day ahead. Having an outfit chosen with gratitude can fill our hearts and mind with positivity as we go about our day instead of feeling like we are just running through tasks in a semi-conscious state. We can dress comfortably while also allowing ourselves to feel confident and expressed through our clothing choices – if that is something that brings us joy!

And if we don’t have the energy or desire to get dressed in the morning, taking an extra 10 minutes out at lunchtime for a quick coffee break or even just sitting outside in nature can be just as beneficial.

Look at Your Relationships

Employers can help unlock mental health for working moms by looking at their relationships with those they are responsible for hiring, such as building a team that is diverse and has a supportive atmosphere to foster an inclusive culture. Team members should be encouraged to recognize and openly talk about the struggles they are facing during the workday, while ensuring that stigma and judgement are not a part of the conversation.

Employers should also ensure a healthy work-life balance is present in their workplace, which can be accomplished through providing flexible hours or even allowing employees to work remotely so they can better manage their personal lives. Additionally, offering mentorship programs or career development opportunities can help maintain an employee’s sense of purpose and create meaningful connections in the workplace.

Finally, employers should focus on promoting positive mental health in the workplace through providing access to psychological support professionals for those who need it.

Comparison is the Thief of Joy

Comparison is one of the main mental health pitfalls that working moms can fall into on the weekends. Even in moments when we should be enjoying our families and the time with them, it’s easy to get caught up in comparing ourselves to other working moms who seem to have “figured out how to do it all.” Instead of offering ourselves grace, kindness, and compassion during these moments, we can often be critical and self-judgmental.

It is important for working mothers to remember that comparison does nothing but steal our joy by preventing us from living in the present moment. Comparison also prevents us from recognizing what our unique gifts are as individuals and parents. Every parent has their special tricks, tips, and talents that can help them parent in their own unique way – not somebody else’s way. Acknowledging this comparison trap is half the battle already won when it comes to protecting your mental health on the weekends.

Honesty

One of the biggest challenges veterans face when transitioning from military to civilian life is being honest with themselves and their family about the transition. Adjusting back to civilian life can be a difficult process, and veterans may find themselves struggling with mental health issues like anxiety and depression during this transition.

Honesty is key for veteran families to make sure that everyone is receiving the help and support they need during this difficult time. It may take some time for veterans to feel comfortable enough to openly communicate their feelings, but it’s important that they feel safe in sharing their experiences with their family. Listening openly and being understanding of a veteran’s needs can go a long way in helping them adjust and reach out for help if needed.

Meditation

Meditation can be an effective tool to help cope with the everyday stressors of working motherhood. It is a great way to step away from the hustle and bustle of everyday life, take a few deep breaths, and be present in the moment. Meditation not only helps to reduce stress but can also increase clarity, concentration, emotional regulation and overall well-being.

Learning how to meditate may seem intimidating at first, but there are several resources available to get you started:

YouTube videos with guided meditations tailored specifically for moms.
Apps that offer mindfulness exercises.
Webinars on how to start your own daily meditation practice.

Whatever method you choose, taking just 10 minutes out of your day for mindful practice can make all the difference and have a positive impact on your mental health.

Focus on the Physical

For working moms, taking care of the physical can be a great first step in managing stress and mental health. Exercise is a reliable way for mothers to gain a sense of control over their lives. Whether it be running, walking, yoga or dancing, engaging in physical activities can increase endorphins and reduce stress hormones in the body.

Besides exercise, other physical activities such as self-care practices like getting regular massages and taking time to relax have also been known to improve mental health too. Mothers can also make lifestyle changes like

sleeping more
eating nutritious meals
avoiding harmful substances

in order to help aid the body’s ability to manage stress. Taking care of the physical side of things can help lay a solid foundation for continued efforts towards better mental fitness.

Give Your Brain a Boost

Giving your brain a boost is an important part of managing stress and staying mentally fit as a working mom. Here are some tips to help you jumpstart your brain:

Take time out for yourself – Being a working mom can be exhausting both physically and mentally, so make sure you take some time off to relax and unwind. Find activities that make you happy, such as yoga, reading, or spending time with family and friends.
Practice mental exercises – Challenge your mind with puzzles or problem-solving activities that force you to think outside the box. Exercising your brain in this way helps keep it healthy and alert.
Eat brain-boosting foods – Certain foods are known for their ability to support mental wellness, such as salmon, eggs, nuts & seeds, leafy green vegetables, avocados and dark chocolate (in moderation!). Incorporating dietary supplements like omega-3 fatty acids into your diet can also help give your brain a boost.
Limit screen time – Too much screen time has been linked to poor mental health and cognitive functioning so try limiting the amount of time spent in front of the TV or computer each day in favor of more active pursuits which can help stimulate the mind immensely!

Pamper Yourself

It’s hard to take care of others when you’re not taking care of yourself first. Self-care is an important aspect of mental health for all of us, but especially for working moms. To make sure your mental health stays in good shape, you need to find time to pamper yourself.

This could be something as simple as taking a hot bath or reading a book in peace and quiet. Or it could be booking a massage or getting your nails done once in a while. Whatever it is that makes you feel relaxed and at peace, take the time to make it happen – even if it’s just once in a while! The quality break away from everything else can help keep your mental health in check and prevent any potential issues down the road.

Find Time for Your Friends

Making time for yourself can seem like a daunting task when you’re a working mom with a million and one things to do. However, it is important to set aside time for yourself, even if it’s as little as 5 minutes every day. One of the most important things you can do for your mental health is to make time for friends. Having social support is essential for our overall well-being, especially during times of stress and transition. Even if you only have 15 minutes each week to connect with your friends or loved ones, or have an hour long phone call once a month, those small moments can make all the difference!

When finding time for friends, don’t forget about self-care activities like yoga or a walk in the park – these are great ways to unwind and connect with your body and mind while you take care of your mental health needs.

Take a Leap

As a working mom, learning to take leaps of faith can be intimidating. It’s easy to get overwhelmed and intimidated by the idea of a big change or challenge. However, it is important to push yourself beyond your comfort zone and try new things. Taking a leap of faith can help you improve upon your current mental health status.

Taking this plunge has numerous benefits. Not only can you discover something that you never knew existed, but it can also expand your knowledge of the world around you and give yourself an opportunity for growth and development. Additionally, taking the leap can eliminate self-doubt and boost self-esteem by showing yourself how capable you are of overcoming obstacles in life.

Taking a leap may seem intimidating at first, but with perseverance and hard work it can lead to an amazing journey filled with knowledge, growth and experience!

Hone Your Skills

Honing your skills is an important step in improving mental fitness as a working mother. Think about the things that you need to do to be successful at your job and consider how you can improve them. Whether it’s communicating more effectively, mastering time management skills or learning new technology, there are many ways to develop and sharpen the skills necessary to excel in your profession.

You can also look outside of work for opportunities to hone your skills. Consider joining professional organizations or taking classes specifically related to your field or interests. Doing so will help not only enhance your job performance but give you a sense of personal satisfaction too! It also helps build strong relationships with colleagues and mentors who may provide valuable advice on how to manage stress and prioritize tasks. Taking small steps towards honing these skills will help foster a better mental fitness routine over time.

Get Silly

Sometimes, the best way to get out of a funk is to get silly. Just as adults can benefit from playing games or participating in physical activities like running, jumping, and even rollerblading, it’s never too late to benefit from doing things that bring out our inner-child.

When we laugh and play, it helps us remember that life isn’t all work and no play. It can be incredibly therapeutic and healing to just let go of the stress and just have fun. It can also help introduce much-needed moments of joy as we navigate through challenging times.

Getting silly could mean anything from:

Turning on your favorite childhood movie or song and having a dance party with your family or friends.
Playing board games with your children.
Learning a new skill like juggling or hula hooping.
Exploring a creative outlet such as painting or doodling – or whatever else allows you to tap into that sense of wonderment!

Prepare to Unwind

Preparing to unwind after a long day of work can help reduce anxiety and stress, both physical and mental. The body needs time to relax following the stimulation of constant activity, so taking time for yourself is essential.

Start by setting aside 15 minutes at the end of the day for a routine that will help you disconnect from work and any stressors left over from earlier in the day. This could be through:

Journaling
Yoga or stretching exercises
Simply sitting and calming your mind with music (or whatever works for you!).

Taking this time to pause before transitioning into family life can be incredibly powerful in restoring energy levels. You may also find that having something to look forward to—like a new TV show or hobby—can add an extra boost of motivation to your unwinding routine.

Have a Plan

When you’re overwhelmed by a funk, having a plan can help bring back a sense of control and confidence. Start by making a list of priority tasks that need to be completed each day. Divide your activities into sections such as work, children, family time and self-care. This will help you see what needs to be done so that you don’t feel like you’re constantly running around with no focus or organization. Having an organized plan can give your mind the break it needs from worrying and feeling chaos.

Once you have your plan in place, make sure to stick with it as much as possible, even if some of the tasks don’t get completed in one day. Don’t forget to add self-care activities into your daily routine such as

taking deep breaths
meditating
going for walks

— whatever works for you. When you take care of yourself first, everything else seems easier!

Let Go of the Mom Guilt

Mom guilt is something that all too often plagues working mothers. It can manifest itself in many ways, from feeling like you are not doing enough for your children to feeling guilty for needing to take time for yourself.

It is important to remember that it is completely normal and natural to feel guilty from time to time. With this in mind, however, it is equally important to learn how to recognize when these feelings are getting in the way of your mental health.

Take the time to practice self-care and be sure that you have moments every day just for yourself— away from work or motherhood—to relax and breath so that you can come back feeling refreshed and ready to tackle what comes next. Additionally, try not compare yourself too harshly against other working moms or societal expectations of motherhood; focus on what works best for your family while allowing those same standards of perfectionism slip away.

Use Time Saving Hacks

Using time saving hacks can help working moms manage their mental health. Time saving hacks are simple tasks that help moms make use of the limited time they have. One example is meal prepping, which is preparing food ahead of time to save yourself from having to cook meals daily and worrying about nutrition for your family. Another example is batching tasks, which involves grouping similar types of tasks together and completing them all in one go instead of spreading them out through the day. This reduces decision fatigue and ensures that everything gets done in a timely manner.

Using these tools can help with feeling overwhelmed by the multiple roles working moms must manage, such as motherhood, their career, and managing the home. By reducing stress and improving efficiency, these hacks give working moms more control over their lives and improve their mental health by giving them more time for self-care activities such as getting enough rest or exercising.

Find Childcare Providers That You Trust

The high demands of parenting, combined with the difficulty of finding quality and trustworthy childcare can leave moms feeling overwhelmed and drained. Finding dependable child care is essential to developing a reliable support system.

To begin your search, it’s important to get referrals from friends, family and other working moms in your local community who have experience with quality daycare centers or home-based nannies.

Take the time to interview several potential care providers before making a decision. Ask questions to make sure they understand your child’s needs—whether they be social, emotional or dietary. It’s also important that you feel comfortable that the provider will be reliable and provide a safe environment for your child during their stay.

When you find a provider that you trust, make sure to keep their contact information handy for future situations when childcare is necessary.

Maintain Open Communication with Your Manager

Maintaining open communication with your manager can be key to unlocking mental health tips for working moms. If you are feeling overwhelmed, it is important to express your thoughts and feelings. Letting your manager know that you need help or extra support can help to reduce stress and provide solutions that will help to alleviate any mental health issues you may be experiencing.

Your manager can also provide feedback on how best to approach difficult situations as well as suggestions on ways to manage stress. Additionally, they may offer resources such as counselors, therapists, or other mental health professionals who can provide additional guidance and support.

It is important not to feel embarrassed or ashamed about opening up; after all, the workplace should be a safe and caring environment for everyone.

Reduce Distractions and Time Wasters

Reducing distractions and time-wasters can be a hard goal to accomplish, but it is an essential one when it comes to unlocking mental health for working moms. Distractions come in many forms, from checking emails and social media to trying to multitask between different tasks that don’t really fit together. All of these activities can really take up a lot of our time and energy without us actually getting anything done!

One way to reduce distractions and time-wasters is to:

Create a daily routine that you stick with so that you know what you need to prioritize each day.
Set reasonable deadlines for yourself and make sure that you use your time effectively.
Remind yourself that every distraction takes away from the productivity of the task at hand and minimize these distractions as much as possible.

Reconnect with Your Partner

It is essential for couples, especially those with children, to reconnect in the winter months. During the pandemic, many couples found that their existing relationship was put under strain as anxiety levels increased and fewer moments were available for a complete focus on each other. Reconnecting with your partner means taking time out of the day to spend quality time together and talk about interests, goals and values.

If you have children, try taking turns watching them while the other person gets some alone time. Setting aside a date night each week can also help strengthen your bond and give you a chance to talk more in-depth about anything bothering either of you. Taking breaks from reality is important too; even if it’s just an occasional weekend getaway or a simple picnic outdoors – enjoy being in each other’s presence!

Create Special and Meaningful Family Activities

Creating special and meaningful family activities can be beneficial for Moms who are feeling overwhelmed with winter. Family activities will help you gain perspective, remember what truly matters and it will bring everyone closer together. Plans that everyone looks forward to will help Moms have something to look forward to in addition to their work commitments.

Include family members in planning activities and game nights. Dedicate at least one day of the week for a family outing- like visiting a museum or watching a movie together. The most important thing is finding something that everyone enjoys doing as a collective, and taking time away from work every day to enjoy each other’s company.

Here are some activities that can help bring balance between work and home life during the winter season:

Include family members in planning activities and game nights.
Dedicate at least one day of the week for a family outing- like visiting a museum or watching a movie together.
Take time away from work every day to enjoy each other’s company.

Stay Organized

It’s easy to become overwhelmed during the winter months, especially for working moms. To stay afloat, it’s important to keep an organized routine and schedule. Take 15 minutes a day to plan out your meals and activities for the week. Stock up on healthy items like fruits and vegetables, wholegrains, eggs, nuts and seeds so you can quickly prepare meals or snacks when needed.

Use this time to not only plan meals but plan out other tasks like shopping trips, errands and even leisure activities. When your schedule is organized it gives you more peace of mind knowing that all of your tasks will be accomplished in a timely manner. Organization can also help prevent fatigue by allowing you to actually take breaks throughout the day without becoming overwhelmed by unfinished tasks.

Having an organized schedule can help you make sure that you’re taking care of yourself as well as others during this stressful time of year!

Plan Ahead

Planning ahead is essential for any Working Mom during the Winter months. It’s the perfect time to plan ahead for yourself and family, including your mental health. Set up a regular routine of self-care activities that can offer you a respite from the winter gloom. Schedule regular time for activities such as exercising, meditating, reading or connecting with friends and family.

Take advantage of the extra hours of darkness in winter to prioritize your sleep and relaxation rituals. Pay attention to when you’re feeling overwhelmed or stressed out, so that you can take proactive steps to address these feelings before they snowball into full-blown depression. Planning ahead also involves investing in yourself and creating boundaries so that both work and your personal life are balanced.

One way to take care of yourself during winter months is to share the housework with your partner. It can be difficult for working moms to feel like they don’t have enough time in the day and often end up taking on more than their share of the housework. Sharing the duties, even if it means doing a little extra work initially, can help relieve stress and free up time for self-care activities or simply just getting some rest.

Besides sharing household chores and responsibilities, it’s important to voice your needs and feelings with your family. Communicating clearly about expectations – both small and large – will help everyone in the home stay on task and understand each other’s needs better. Doing so will also give you an opportunity to advocate for yourself, which is an essential part of self-care.

Say Yes to Less

During winter, it can be easy to fall into the trap of saying yes to too many commitments and over-extending yourself. Learning to say ‘no’ will help balance your workload and keep your energy levels elevated, allowing you the extra time and energy that you need for self-care.

One way to implement this is by setting an intention each week that allows you more time for rest and relaxation. Aim for one or two nights a week where you don’t commit to any activities, or even just one night during the entire season. Pick a night before you start scheduling other plans so that you can make sure to still get some much needed downtime in. Additionally, remember that it’s ok not feel guilty about taking care of yourself; prioritize yourself first, as ultimately it will benefit everyone around you.

Lower Your Expectations

When the days are shorter and the nights are longer, it can be difficult to make time for self-care. To deal with this, try to lower your expectations of what you can accomplish each day. This applies to both work and home life. Know that you will have fewer daylight hours, which means there’s only so much you can do each day. Let go of any guilt or pressure about not being able to do everything perfectly, and focus instead on what really matters in life.

You may also want to practice saying “no” more often when asked if you can take on additional tasks or projects. Self-care means taking care of yourself first!

Connect with Other Working Moms

Finding a community of like-minded working moms can be a great source of support and connection during the winter months when the weather is cold, dark, and it feels like we’re always stuck inside. Connecting with others who can relate to what you’re going through or want to talk about something other than work can help provide an outlet for any stress that may accumulate from your everyday life. Plus, having people who are also in similar situations may help you generate solutions to common challenges, such as childcare and juggling home/work responsibilities.

Look online, in your local community, or in your workplace for moms like you that you can build relationships with.

Best of Both Worlds

For working moms, finding the best of both worlds is stressful and sometimes seem impossible. Self-care practices are essential to survive winter, balance work and home life, and find joy in the season. To help you along the way, here are 10 self-care tips to surviving winter:

Make time for yourself: Schedule time each day or at least once a week to enjoy your own activities without feeling guilty
Celebrate successes: Journal about personal successes or projects to document your personal growth
Get out of the house: Bundle up and explore nature; pay special attention to warm cozy scenes that bring peace
Laugh often: Find ways for you and your family to enjoy laughter through silly games or comedy shows
Create goals and incentives: Focus on creating achievable goals for yourself and offer yourself incentives for meeting those goals on time
Take care of your health: Drink lots of water, eat nutritious meals and get enough rest
Get organized with routines: Routines will help establish healthy habits that promote productivity during the day
Balance technology use: Set boundaries around how much time you spend on technology – when it’s not related to work
Connect with people who understand you: Talk with friends who encourage positive thinking & uplift you
Give back by helping others in need: Include volunteer activities with family or close friends so that everyone can build connections within their community

FAQs about: mental health tips for working moms

Q: How can I manage a work-life balance as a working mom?

A: Finding a balance between work and family life can be difficult for working moms. Make sure to set aside time for yourself to do activities that bring you joy and relaxation. Make sure to prioritize sleep and take time for self-care. It can also be helpful to plan ahead and establish a routine that works for you and your family.

Q: What are some strategies to manage stress as a working mom?

A: Stress management is key for working moms. Try to break down tasks into more manageable pieces and make sure to delegate when possible. Make sure to communicate your needs to your family and employers. Exercise and mindfulness can also be helpful in managing stress.

Q: What tips can help me take care of my mental health as a working mom?

A: Taking care of your mental health is essential for working moms. It can be helpful to identify your triggers and practice self-care regularly. Make sure to stay connected with friends and family and be open to seeking professional help from a mental health provider if needed.