Working Moms Stress Management 101: How to Regain Your Peace
- NeuroThrive
- Jun 13, 2024
- 7 min read
Updated: Jul 28, 2024
Working mom sometimes feels like juggling multiple huge balls in the air.
And just when you think you are an expert and have it all under control, another huge ball gets tossed into the mix and messes the whole thing. Learning to balance work, family, and me-time is necessary but also overwhelming and can lead to high levels of stress and anxiety.
This article will provide valuable insights and practical tips to help you manage your stress and regain your peace in your busy life.
Table Of Contents
Understand the pressure
Statistic and Insight
Identify Your Triggers
Control What You Can
Embracing Improvement - The Hero's Journey
#1: Accepting That You Are Stressed Out and What To Do About Ir
Understanding the Pressure
Many of us, working moms feel like we carry the world's weight on our shoulders.
We want to be perfect, excel in all areas. No matter what is on us, we want to keep going.
Society also places immense pressure on us to play different roles: be the rocky star at work, the peacemaker at home, or the transformational girl in your personal life. Failure is not an option.
When we focus too much on work or on our personal goals, we often feel guilty, sometimes as if we are failing our children and are not the best mothers.
All of these can lead to feelings of inadequacy, even if this is mostly stress that we impose on ourselves.
It's crucial to recognize that this kind of stress and anxiety is not a sign of weakness—it's a natural response to the overwhelming demands placed on you.
Statistic and Insight
You already know this insight, but having a number is always good.
A recent study from the American Psychological Association reveals that 70% of working mothers experience high levels of stress.
They point out that lack of time is a primary factor in their stress.
Identifying Your Triggers
Look at the list below and identify what is stressing you out the most:
Work deadlines
Childcare responsibilities
Household chores
Financial pressures
Lack of personal time
By identifying these triggers, you can develop strategies to limit their impact on your well-being, and we will show you how.
#2: The Art Of Building Resilience
Control What You Can
One key principle in stress management is focusing on what you can control.
While you may not be able, right now, to change your workload, hibernate for a month, or return your kids where they came from (like items at Walmart) you can apply the Stoic philosophy to change your perception of a situation.
This ancient Greek philosophy teaches that while we can't control external events, we can control our reactions to them. Imagine your boss is considering you for a promotion due to your awesome work. At the same time, your child has just started kindergarten, and the school's schedule affects your workload because you have to handle all the drop-offs and pick-ups.
This "time away" from work reduces your available working hours and, consequently, your productivity declines.
Your boss notices this drop in performance, and gradually, the promotion slips away.
Naturally, you feel stressed, sad, resentful, and angry. You believe that they should give you that promotion no matter what. Caring for your child shouldn't be a reason to deny you this opportunity.
How can you change your mindset in this situation?
Well, according to Stoic philosophy, you might tell yourself that not receiving the promotion right now is a blessing, as it’s simply not the right time in your life.
This delay allows you to focus on your child's needs, which are most important now.
You can return to pursuing the promotion when the time is right.
In simple terms, control what you can; the rest will follow.
Embracing Improvement - The Hero's Journey
It's important to remember that your current state of stress is not permanent.
You can improve your situation over time with the right tools and mindset.
Building resilience means understanding that setbacks are part of the journey, and each challenge you overcome makes you stronger and more capable.
Every working mom has her own hero's journey.
This path ultimately leads to personal growth and a better version of yourself. Viewing your stress as part of this journey can foster a sense of purpose and motivation to keep pushing forward.
#3: Seven Practical Tips for Stress Management for Working Moms
Below are some tips to help you manage your stress during that period.
1. Time Management
Every Sunday, schedule your coming week and your priorities. To know your priorities, imagine that you are at the end of this week; what would you want to have accomplished that week to feel that it was a good week?
What you will list are your priorities for the week.
Create a daily schedule to achieve these goals. Utilize tools like planners or digital apps to keep track of your commitments and ensure you're making time for work and personal chill time.
2. Delegate
Don't hesitate to delegate responsibilities to others. You do not need to do everything yourself.
I have an interesting story about this.
When my son was younger, from birth until he was about 3-4 years old, I believed that cooking his meals from scratch was a way to show my love for him. I would spend hours grocery shopping, cooking extraordinary foods, feeding him, and cleaning up.
One day, I did a daily time audit to see where I was spending most of my day.
I discovered that cooking represented the bulk of my time and... I also realized that my son did not really care about my cooking.
What he wanted was a good meal that he enjoyed, no matter who prepared it.
He would have preferred spending more time playing with me rather than seeing me stuck in the kitchen.
Since that day, I have started ordering healthy prepared meals for him or cooking simple meals in batches. This change has allowed me to save time, which I used to spend more enjoyable activities with him to strengthen our bond.
It's your turn now. Take a moment to assess your own life. Where do you spend the most time during the day? Is this truly necessary, or can you delegate this to someone else?
3. Setting Boundaries
Setting clear boundaries between work and home is essential.
This might mean not checking work emails after a certain time or setting aside specific hours for family time.
Communicate your boundaries to your employer and family to ensure everyone is on the same page.
4. Sleep
You cannot function properly if you do not sleep enough.
It is scientifically proven that a lack of sleep is linked to mood dysregulation (National Institutes of Health). Additionally, the Harvard Medical School has highlighted that chronic sleep deprivation can lead to various mental health issues and trigger the body's stress hormone.
As the famous episode of Grey’s Anatomy says, “Rest is not a dirty word. Rest is not laziness, no matter what you’re told.”
You need to sleep and to sleep enough.
Make sure you sleep 7-9 hours, go to bed, and wake up at the same time, weekends included.
5. Nutrition
A balanced diet plays a significant role in managing stress.
Add nutrient-rich foods that boost your energy levels and improve your mood.
Avoid excessive caffeine and sugar, which can exacerbate stress and anxiety.
6. Mindfulness Practices
Mindfulness techniques such as meditation, deep breathing, and yoga are awesome to reduce stress.
These practices help calm the mind, improve focus, and promote inner peace.
Practice this; even a few minutes of mindfulness daily can make a big difference.
7. Physical Exercise
Regular physical activity is a powerful stress reliever. Exercise releases endorphins, which are natural mood elevators.
Find a form of exercise you enjoy, whether walking, dancing, or joining a fitness class, and make it a part of your routine.
8. Support Groups and Coaching
Connecting with other working moms who understand your struggles can provide immense support.
Join our online support group, where you can share experiences, exchange tips, and receive encouragement from others in similar situations.
9. Coaching
Sometimes, professional help can make a significant difference.
Consider working with a coach or therapist in stress management or work-life balance.
They can provide personalized strategies and support to help you navigate your unique challenges.
#5: Conclusion
Managing stress as a working mom is challenging but essential.
You can balance your professional and personal life by recognizing stress, building resilience, and applying effective strategies.
Remember, you are not alone. We are here to guide you along the way.
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#6: Frequently Asked Questions (FAQ)
Q: What is the syndrome of an overwhelmed mother?
A: The syndrome of an overwhelmed mother, often referred to as "Mom Burnout," is a state of chronic physical and emotional exhaustion caused by the relentless demands of parenting, work, and household responsibilities. This syndrome manifests in constant fatigue, inadequacy, irritability, and a sense of being perpetually overwhelmed. It can also lead to neglecting one's self-care, further exacerbating stress and making it challenging to cope effectively with daily tasks. Recognizing and addressing this condition is crucial for maintaining overall well-being and finding balance in a busy life.
Q: Is a working mom a happier mom?
A: Various factors, including personal fulfillment, work-life balance, and support systems, can influence the happiness of a working mom. For many, having a career provides a sense of purpose and achievement, which can contribute to overall happiness. Professional work can also offer a mental break from parenting duties, providing diversity in daily activities. However, the key lies in balancing work and family life. Overworking without adequate support or time for self-care can lead to increased stress and burnout, reducing happiness. Ultimately, a working mom who manages her responsibilities effectively seeks support, and prioritizes her well-being is more likely to experience greater satisfaction and happiness in her professional and personal roles.
Q: What are the struggles of a working mom?
A: The struggles of a working mom are multifaceted and can impact various aspects of her life. Balancing professional responsibilities and parenting duties often leads to time constraints and insufficient rest, causing physical and emotional exhaustion. This constant juggling act can result in guilt for not being able to give undivided attention to either work or family. Additionally, the pressure to excel in both roles can be overwhelming, leading to heightened stress and anxiety. Limited personal time for self-care and social activities further exacerbates these challenges, making maintaining overall well-being and happiness difficult.
Q: How do you minimize stress?
A: Minimizing stress involves effective time management, physical activity, and nurturing emotional well-being. Start by organizing your day with realistic goals and breaking tasks into manageable portions to avoid feeling overwhelmed. Regular physical exercise, such as brisk walking or yoga, can help alleviate stress by releasing endorphins and improving mood. Additionally, engage in relaxation techniques like deep breathing, meditation, or mindfulness to bring calmness and clarity to your mind. Don’t hesitate to seek support from friends, family, coaching, support groups, and mental health professionals when needed—sharing your feelings can lighten the mental load and provide new perspectives on handling stress.
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