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October 10

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Tips for Working Moms to Manage Mental Health

By Cassie

October 10, 2022

mental health, Mental Health Hygiene, Mental Health Tips for Moms

It’s vitally important to have mental health tips for moms that are actually doable in your real life.  As working moms, we often find ourselves torn, exhausted, overwhelmed, and honestly at the bottom of our own lists.  It can be hard enough to manage even nagging physical health issues despite how uncomfortable they are let alone caring for our mental health.  I mean, most of us are simply pushing through and not checking in on our mental health at all… who has time for that?  I get it, and I thought that too for years, that is until neglecting my mental health turned into a serious physical health issue that stopped me in my tracks.  Now caring for my mental health is at the top of my list even though my life is just as busy.  Here’s how you can take care of your mental health as well.

Mental Health Tips for Moms

It can be very easy to disregard mental health challenges and simply write them off as a “normal” part of life.  Here’s the thing, feeling overwhelmed, depressed, or anxious as a working mom might be common, but that doesn’t mean that it’s normal or something you just have to accept.  But it can be difficult to see the symptoms early on.  Taking just a few minutes a day to check in on yourself can be very helpful, and you can even do it right now.  Ask yourself these questions…

Do you frequently feel tired or fatigued even after getting a good night’s sleep?

Do you struggle to fall asleep or stay asleep?

Do you find yourself losing time, disassociating, or zoning out?

Are you filled with a sense of dread, worry, or fear?

Have you lost the interest or energy to pursue things you once loved?

Do you feel lost or out of touch with yourself?

Are you consistently overwhelmed and feeling like you aren’t doing enough?

Are you hypervigilant?

Do you feel irritable or frustrated much of the time?

Do you experience guilt or shame about the way you’ve behaved or the way you are handling things in your life?

If you answered yes to any of these questions, it’s time for a mental health check-in and to talk about stress management for working moms.  And, even if you didn’t, I’m sure we can all agree that none of this sounds fun and some preemptive mental health hygiene is a great idea.

Mental Health Hygiene

So, what exactly is mental health hygiene and how can you fit it into your already busy day?  Well, it’s the small daily things you can do to care for your mental health, and it doesn’t have to involve spending a lot of money or time.  In fact, you can create mental health hygiene habits that are as simple and doable as brushing your teeth.  Here are some great ways to get you started on the right foot.

Alone Time

Even if you take just 5 minutes alone to have your morning cup of coffee, it can make all the difference.  Being a busy working mom is overstimulating and stressful.  Getting a few moments to yourself to simply check in and hear your own thoughts helps you start the day off on the right foot.

Brain Dumping

I like to end every day with a brain dump.  Simply sit down with a notebook and write down what’s going on with you.  Let out your daily frustrations, make notes about things you need to do, or even rehash that stressful conversation in writing.  This helps me let go of the day’s worries before my head hits the pillow at night.  It can take a few minutes to go through this exercise (usually not more than 15), but it keeps me from laying in bed for hours with anxious thoughts running through my head.  I count that as time well spent.

Gratitude and Accomplishment Journalling

Keeping BOTH a gratitude and accomplishment journal is a great way to change your perspective.  Simply jot down 3 – 5 things you’re grateful for and 3 – 5 things you accomplished each day (big or small).  Doing this helps you shift your focus to the good in your life and creates a sense of pride.  We do SO many things every day to keep our homes and work lives running smoothly, but we so often only focus on the stuff we missed or messed up.  These exercises will create awareness of your awesomeness (which in my opinion is always beneficial to mental health).

Move Your Body

So you’re a full-time working mom. Overwhelmed, always racing against the clock: how are you supposed to find time for a workout? I’m not going to get into the piles of research that exist about moving your body and its impact on both mental and physical health, but I will say it is one of the best ways for depressed, overwhelmed working moms to work out some stress and increase energy levels.  And guess what… it doesn’t even matter how you move your body!  Simply dancing it out to your favorite song or taking a walk around the office at lunch can have amazing benefits.

Get Outside

There’s something truly magical about spending time outdoors, and you don’t even have to do it for long.  Listen… this is not my fave on the list because as a full-time, work-from-home mom I don’t really have to leave my house for much.  But I do find this one to be pretty easy to pair with another.  For example, I often spend my alone time and journalling time on my back deck instead of at my kitchen table, and if I’m taking a walk, I’ll head outside instead of hitting the treadmill.  One of the most incredible benefits of time outdoors is that it not only reduces your stress level but also increases creativity and productivity.  I find if I commit to time outside, I can get more done when I come back in, in far less time, so it’s a total win/win. And believe me… I remind myself of that all winter!

Seek Professional Help

While all of these are great ways to address stress, overwhelm, depression, and anxiety, it’s important to recognize when you’re drowning and get the help you need.  Be sure to speak to a doctor, therapist, life coach, or other professional if you’re finding that these mental health tips for moms aren’t working, or if you’re feeling completely apathetic or hopeless.  If you aren’t sure whether you need professional help, you probably do, and it’s best to err on the side of caution.

Get Started

Choose one, or maybe two of the techniques above and start implementing them in your life today!  You’ll be surprised at how easy it is to fit good mental health hygiene habits into your daily life once you get started.  I suggest stacking your new habit into an already existing routine (like your bedtime or morning routine) to make it easier to get in.  And guess what… mental health hygiene is great for everyone in your family so, get the kids and your partner in on it too!

If you’d like to learn more about mental health hygiene or mental health tips for moms be sure to check out my YouTube channel where I dedicate an entire session to this very important topic.

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