5 Effective Ways to Manage Stress as a Mother

While motherhood can bring joy, love, and countless gifts to your life, the commitment to support and nurture another human being from infancy to adulthood (and beyond!) can cause significant amounts of stress. While each mother will face unique challenges, many stressors are universal. These can include time demands, finances, relationship challenges with your spouse, protecting your children, self-doubt, and finding time for yourself, just to name a few. On top of all that, many moms these days are working mothers or have other responsibilities outside of motherhood, adding more layers of stress.

Unchecked stress levels can significantly impact your physical and mental health. It can also have a negative impact on your relationship with your children and spouse. Learning to manage your stress will improve your well-being and give you the patience, energy, and perspective to be the best parent you can be. Here are five strategies to help you better manage your stress.

1. Learn your stress signs

Learning to tune into your body and recognize how you react to stress can play an important role in stress management. Common signs of stress include an increased heart rate, speaking louder or yelling, feeling frustrated, irritable, or impatient, or experiencing lapses in judgment. When you notice these signs of stress, stop what you’re doing and immediately take a few deep breaths. While you might not be able to remove yourself from the situation, you can likely step away for a few minutes until you feel more calm. Regularly doing this whenever you start to notice your stress signs will prevent you from reaching the point where you’re completely overwhelmed.

2. Create solutions for times that are typically stressful

Stress often mounts at predictable times during the day—when you’re getting your kids ready for school or around dinnertime, for example. Preemptively creating solutions for problems that regularly arise during these “hot” times can help to reduce the stress you feel in the moment. For example, if mornings are stressful because your daughter can never decide (or find) what to wear, lay out an outfit for her the night before.

3. Move your body

Numerous studies demonstrate that exercise in almost any form can act as a stress reliever. Moving your body and getting your heart rate up increases endorphins, improves mood, relieves tension, and improves sleep. If you can’t get away for a solo run, gym session, or exercise class, find a way to exercise with your kids. They could bike alongside you as you walk or run, or if they’re really little, you could push them in a stroller as you walk or run. You could also research if there is a workout group for moms in your area. 4. Find a support system

Supportive relationships help to reduce stress and restore balance. Talking with other moms, in particular, can significantly reduce your anxiety and make you feel less alone. Find an in-person or virtual support group with other moms or seek out a therapist to discuss your feelings and experiences.

5. Schedule date nights and time for yourself

As a mother, you devote so much time to the needs of your family that you probably forget to take time for your social needs as well. Whether it’s going out for a date night with your spouse, meeting a girlfriend for lunch, or partaking in an activity you love by yourself, be sure to schedule time to spend with those you love and care for.

The takeaway

There’s a reason that flight attendants remind us to put on our oxygen masks first. You can’t take care of your family unless you take care of yourself. Mothers are notorious for putting their needs on the backburner, but finding ways to manage your stress and care for yourself is absolutely necessary for your well-being and that of your family. By regularly applying the above tips, you’ll be supporting the happiness of your entire family, including yourself.

The information, including but not limited to, text, graphics, images and other material contained on this page are for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of mental healthcare, wellness and nutrition. It is not intended to provide or be a substitute for professional mental health advice, diagnosis or treatment. It is not a substitute for a relationship with a licensed mental health practitioner. Always seek the advice of your therapist, physician or other licensed mental health professional with any questions you may have regarding a mental health condition or treatment and before undertaking a new health care regimen, and never disregard professional mental health advice or delay in seeking it because of something you have read on this page.

References:

https://www.healthline.com/health/stress/effects-on-body#Immune-system

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987

https://journals.lww.com/acsm-healthfitness/fulltext/2013/05000/stress_relief__the_role_of_exercise_in_stress.6.aspx

What is Stress? Plus, 5 Ways to Manage It!

From everyday challenges to major crises, stress is an inevitable part of life. While some stress can motivate you to get things done, too much stress can negatively affect you mentally, physically, and emotionally. While you can’t always control your circumstances, you can control how you respond to them. Today, we’re going to cover what stress is and five ways you can manage it. Let’s get started.

What is stress?

Simply put, stress is your body’s reaction to a challenge or demand. It occurs in response to any event, thought, or situation that makes you feel frustrated, angry, fearful, or nervous.

There are two types of stress: acute and chronic. Acute stress is short-term stress that goes away quickly. You feel it when you’re working to meet a work deadline or having a disagreement with your partner. Chronic stress is stress that lasts for weeks, months, or years. It can arise if you have issues like ongoing money problems, an unhappy relationship, or a chronic health issue. You can actually become so used to chronic stress that you don’t even realize it’s abnormal or a problem!

Both acute and chronic stress can cause many physical and emotional symptoms including:

• Diarrhea or constipation

• Forgetfulness

• Frequent aches and pains

• Headaches

• Lack of energy or focus

• Sexual problems

• Stiff jaw or neck

• Tiredness

• Trouble sleeping or sleeping too much

• Upset stomach

• Use of alcohol or drugs to relax

• Weight loss or gain

The health risks of chronic stress

Your body reacts to stress by releasing hormones. These hormones make your brain more alert, cause your muscles to tense, and increase your pulse, among other things. This is called the fight-or-flight response. In the short term, these reactions are good because they help you handle the stressful situation and get to safety. When you have chronic stress, however, your body stays alert, even though there is no immediate danger. Over time, this puts you at risk for health problems including high blood pressure, heart disease, obesity, diabetes, depression, anxiety, skin problems, and menstrual problems. Additionally, if you already have a health condition, chronic stress can make it worse.

How to manage stress:

Whether you’re dealing with acute or chronic stress, it’s important to learn how to effectively manage it for your overall health and well-being. Try these five techniques for better dealing with your stress.

1. Limit unnecessary stressors

While many stressors can’t be avoided, you might be surprised to realize just how many stressors you can eliminate in your life. On both a professional and personal level, learn to prioritize your tasks by level of urgency and say “no” to things that you know will overwhelm you. When possible, make it a point to limit the amount of time you spend with people who stress you out. For the most part, you are in control of how you spend your time and what you focus on. If you can avoid certain things that stress you out, do it!

2. Be active

Exercise is one of the best stress-busters in existence. Regular physical activity can relieve stress, tension, anxiety, and depression. Choose activities you enjoy, whether it’s dancing, swimming, running, lifting weights, or taking a Zumba class. You’ll likely notice that you’ll feel uplifted, at ease, and more resilient immediately following exercise and over time.

3. Eat a balanced diet

While foods like cookies and potato chips may provide a temporary sense of relief, they will ultimately negatively affect your ability to handle stress. Studies show that eating a poor diet can cause greater reactivity toward stress. Eating a healthy diet filled with fruits, veggies, grains, legumes, and lean meats can help you combat stress, support mood regulation, and balance your energy.

4. Make time for relaxation

It’s important to make time for activities that trigger a relaxation response, such as meditation, yoga, nature walks, deep breathing, and a bath with essential oils. Activities like these can help lower your stress hormones, improve your mood, and soothe your overactive nervous system.

5. Accept the things you cannot change

The reality is, some stressors are unavoidable and cannot be changed. Trying to control the uncontrollable is a recipe for more stress, not less. Rather than stressing out over these problems, focus on the thing you can control: responding in a different way. This might look like walking away from a situation instead of lashing out, or talking to a trusted friend or therapist about the issue. Try to shift your attitude toward acceptance. This doesn’t mean you have to like what is happening. It simply means making room for imperfection rather than constantly trying to fight against it.

The bottom line

Stress is a part of the human experience and, if not managed well, can cause substantial mental and physical health issues. By applying the above tips, you can find a better balance and keep your stress at manageable levels. Finding ways to navigate life’s ups and downs takes some experimenting, so don’t be afraid to try different tools to discover what works best for you.

The information, including but not limited to, text, graphics, images and other material contained on this page are for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of mental healthcare, wellness and nutrition. It is not intended to provide or be a substitute for professional mental health advice, diagnosis or treatment. It is not a substitute for a relationship with a licensed mental health practitioner. Always seek the advice of your therapist, physician or other licensed mental health professional with any questions you may have regarding a mental health condition or treatment and before undertaking a new health care regimen, and never disregard professional mental health advice or delay in seeking it because of something you have read on this page.

References:

https://www.webmd.com/balance/stress-management/stress-symptoms-effects_of-stress-on-the-body

https://www.heart.org/en/healthy-living/fitness/fitness-basics/why-is-physical-activity-so-important-for-health-and-wellbeing

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013452/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2859040/

How to Maximize Your Therapy Sessions

Deciding to go to therapy is a huge step towards feeling more confident, healing old wounds, overcoming issues like anxiety or depression, and making positive life changes. Showing up to your sessions is monumental in and of itself, but by planning ahead and following a few tips, you can get even more out of your therapy sessions. Here are a few ways to feel centered and focused so you can maximize your therapy sessions.

1. Let go of fear or judgment

If you feel like opening up to a stranger is intimidating, you’re definitely not alone. It’s important to understand, however, that therapy is a judgment-free zone. The foundation of any therapist’s training and approach is unconditional positive regard. This means that your therapist will support you no matter what you say, placing no conditions on this acceptance. Therapy is a safe place for you to be seen and heard. Try your best to let go of your fears about how you’re coming off to your therapist. Regardless of their style or modality, they will not be judging you.

2. Bring a few notes

Designate a notebook for taking notes related to therapy. You can use this notebook to jot down notes and thoughts that you have throughout the week—worries you had, fears that kept you up at night, behavioral patterns you noticed, and so on. It’s easy to forget these types of things after the moment has passed. By writing these things down and bringing them to therapy, you’re sure to cover the things that affect your day-to-day life. You can also use this notebook to write down notes during your therapy sessions. These notes could include helpful phrases, insights, and to-do lists, for example. 3. Don’t pretend to be okay

While it can feel uncomfortable at first, try your best to be your raw self during therapy. Don’t sugarcoat things, hide certain bits of information, or pretend that things don’t bother you when they do. Put it all out there. Talk about dark things, scary things, embarrassing things—whatever is on your mind. This is your time to speak with no filter. The more that you present your real self and talk about all the things weighing on your heart and mind, the more opportunity there will be for genuine change, improvements, and healing.

4. Ask questions

If your therapist is talking about something you don’t understand or you feel unclear about a particular suggestion, don’t be afraid to ask for clarification. Open communication between you and your therapist is the foundation of your treatment. Be sure to gain clarity when necessary so that you can fully embrace the discussions and suggestions. 5. Do the homework

Oftentimes, your therapist will want you to complete some sort of homework between sessions. This might entail journaling, completing a page in a workbook, watching a certain video, writing down notes, or testing out some of their advice in real life. If your therapist provides an assignment, they’ve done so because they feel it will benefit you and facilitate your healing process. Homework assignments allow for more learning and growth opportunities between sessions. It keeps you thinking and puts into practice what you’ve learned in therapy. Resist the urge to lie and say you did the homework when you didn’t. If you didn’t do it, be honest about that, and strengthen your resolve to do it next time.

The bottom line

First of all, if you’re in therapy or about to start therapy, give yourself a pat on the back. Therapy is an incredible act of self-care and can lead to immense changes in your life. You don’t need to put pressure on yourself to make therapy “work,” but there are a few things you can do to make the most out of your sessions. By embracing the process, asking questions, opening up, and speaking your mind, you’re sure to maximize your time with your therapist.

The information, including but not limited to, text, graphics, images and other material contained on this page are for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of mental healthcare, wellness and nutrition. It is not intended to provide or be a substitute for professional mental health advice, diagnosis or treatment. It is not a substitute for a relationship with a licensed mental health practitioner. Always seek the advice of your therapist, physician or other licensed mental health professional with any questions you may have regarding a mental health condition or treatment and before undertaking a new health care regimen, and never disregard professional mental health advice or delay in seeking it because of something you have read on this page.