Pushing forward in your career and caring for a growing family is undeniably difficult. After all, it can be hard to strike up the perfect balance between the two, while also ensuring that your own needs are met and catered too.
As such, it is hardly surprising that the majority of working moms report high levels of stress, with many saying that they feel overwhelmed on a daily basis.
Fortunately (and despite popular misconception) it is possible to have both a happy home life and a thriving career; and mom’s do not need to sacrifice their well-being in order to achieve this. Instead, they simply need to find effective ways to manage their stress, so that they’re able to continue to succeed in all areas of their lives. So, if you’re a mom looking to have it all, read on to find out more!
Develop a healthy work-life balance. As referenced above, one of the biggest stressors that working moms face is developing a healthy work-life balance. For example, they may feel intense ‘mom guilt’ when it comes to spending time away from their children, or anxiety about leaving early for the school run when their colleagues are still working away.
However, for the sake of your own sanity, you must develop a healthy work-life balance. Otherwise, it will be nearly impossible to keep all of the plates spinning or prevent burnout. The easiest way to achieve this goal is to make sure you’re not working unnecessary overtime. For example, instead of deciding to stay logged in until you’ve finished a specific task, save this until the next day (unless, of course, that would mean missing a deadline). Over time, this will allow you to better manage your time while also ensuring that you are not taking work home with you at the end of the day. You should also make sure that you turn off your work phone when you’re done for the day, otherwise you may feel more inclined to check it.
Play games. As a parent, you will be able to see the benefits that playing games, both online and in-person, can have for your children. For example, they provide them with a sense of escapism while also strengthening useful skills, such as logic and reasoning. However, what we often forget as we get older is just how much fun they can be. As such, playing games, such as minesweeper, can be incredibly useful when it comes to de-stressing, due to the fact that it turns your mind toward something other than what is bothering you.
Make sure you have me time, too. Time is precious, which is often why we feel as though we do not have enough of it. However, this does not mean that you should dedicate every waking moment to others, whether that’s your colleagues or your family (no matter how important the latter is). You deserve some ‘me time’, too, and without it, you’ll struggle to show up as the best version of yourself each day.
As such, you should make sure that you set aside a little bit of time in your daily routine for yourself. For example, you could practice self-care each morning through quiet meditation, going for a walk, or working on your skincare routine. Alternatively, this could come in the form of hanging out with your friends or going on a date with your partner. In short, make time for whatever makes you feel good!
Get better at saying no. Sometimes, the key to effective stress management lies in being able to say ‘no’. After all, this means that you’re putting boundaries in to protect yourself, both inside and outside of work. For example, while you may consider yourself to be something of a people pleaser, you do not have to accept every plan that is sent your way, especially if you’re already burnt out or busy. Good friends will not hold it against you, either.
Learning to establish clearer boundaries will also come in handy in the workplace, especially if you typically take on more than you are able to realistically handle. If this is often the case, you may want to have a direct conversation with your boss/supervisor about your capacity, to ensure that you’re being delegated tasks fairly.
Start talking about how you are feeling. More often than not, the key to understanding and managing the mental load that you are dealing with lies in talking about how you are feeling. This is because it will allow you to properly process your feelings and emotions, often making it easier to identify what triggers your stress and anxiety. When you’re able to identify your triggers, you can begin to work on avoiding them.
Of course, that’s not to say that talking about your emotions is easy. If you’re the kind of person that tends to keep things to yourself, the thought may make you feel even more stressed than you currently are. However, there’s no denying that you’ll start to feel better the moment you start talking, whether that’s to a friend, colleague, family member, or even a therapist. As such, you should push yourself to have that conversation sooner, rather than later.
Exercise when you can. Exercise is a great stress-buster. This is because, every time we get moving or build-up a sweat, our body’s production of feel-good hormones, such as serotonin increases. This, in turn, can reduce negative feelings, such as stress and anxiety, quickly bringing a smile to our faces.
As such, you should always make sure that you leave time in your daily routine for some exercise. This does not mean that you have to spend hours each day in the gym, as even a 10-15 minute walk can make a difference.
If it’s been a while since you last committed to working out on a regular basis, prepare for some trial and error. Try out a few different types of exercise, from group classes to home workouts, until you find something you enjoy. Then, try to do it once or twice a week until you build up your stamina and you can increase the intensity or frequency of your workouts from then on.
Spend time outdoors. Getting some fresh air and spending time outdoors can also help to reduce stress. This is because it is often a relaxing or refreshing experience, whether you’re going for a short walk or reading a book in the park. In addition to this, various scientific studies have found that exposure to natural light can help to regulate stress hormones. As such, this is definitely something that you need to make time for moving forward, especially if you feel as though your stress levels are through the roof.
Spend quality time with your kids. If your work is the primary source of your stress, then spending some quality time with your children can be the savior you’re looking for – even if that does mean you need to use some of your annual leave. Furthermore, you don’t need to plan an overly complicated or expensive day out; you can have a great deal of fun at home. For example, you could turn your front room into a cinema and host your very own movie festival, spend time cooking in the kitchen, or even playing in your garden. Either way, the more time you get to spend with your children, the better.
Consider looking for a new job. No matter how much you may love or enjoy what you do, it is important to acknowledge that nothing should come before your mental health and well-being. If work is starting to stand in the way of this, then you may want to start to seek out new opportunities elsewhere. When doing so, be sure to keep an eye out for companies with excellent and supportive workplace cultures, as these are the spaces where your needs are most likely to be respected. While employers will often talk about company culture at length, you’ll get the most accurate picture through third-party sites such as Glassdoor.
You could also use this as an opportunity to seek out a more senior or higher-paid position. While this can be a little stressful in its own right, it often means that the paycheck you receive reflects the work you are putting in, which can make it easier to handle the challenges that come your way. This could also provide you with a much greater sense of workplace satisfaction.
Final thoughts. Believe it or not, there are plenty of ways in which you can go about de-stressing, even as a working mom with a lot on her plate. From finding escapism through online games to applying for a new job entirely, there are plenty of options to explore, all of which will allow you to get a better handle on your stress. This way, stress becomes something you have to deal with on a rare occasion, as opposed to being a constant struggle.