Stressed Working Mom: Tips, Affirmations & Visualization To Overcome It

Being a working mom comes with its challenges, and stress often becomes a constant companion. 

But here’s the truth: managing stress is a game-changer for our overall well-being. It’s the key to finding balance, boosting productivity, and keeping our sanity intact. 

So, let’s make self-care a non-negotiable priority.

Understanding the Causes of Stress 

The juggling act of being a working mom! It’s no wonder stress can sneak up on us. 

Let’s break down the causes and see if you can relate:

1. Balancing work and family responsibilities 

Picture this – you’re on a conference call while your little one tugs at your sleeve for attention. Balancing deadlines and soccer practice? It’s like walking a tightrope without a safety net.

2. Lack of time for self-care and relaxation 

Remember those glorious spa days? Yeah, they’re a distant memory now. Instead, it’s more like stolen moments in the bathroom, desperately trying to relax while hiding from the chaos outside.

3. Feelings of guilt and pressure to excel in both roles

Mom guilt is real, my friend. We beat ourselves up for missing school events or not being 100% present at work. The pressure to be supermom in all areas of life can be overwhelming.

Why it is Important to Recognize these signs

Recognizing these causes of stress is the first step towards managing them. 

Finding small pockets of “me time,” delegating tasks, and setting realistic expectations can help restore some balance. 

Example- You’re sitting on the couch, feeling overwhelmed by the mounting to-do list and the constant demands of work and family. 

But then, a light bulb moment occurs. You realize that acknowledging the causes of stress is the key to regaining control.

With that realization, you decide to carve out small pockets of “me time” each day. Maybe it’s enjoying a cup of tea in the morning before the chaos begins or taking a short walk during your lunch break. 

These moments of self-care become precious gems that replenish your energy and restore your sanity.

Additionally, you start delegating tasks and asking for help when needed. You realize that you don’t have to do it all alone. 

Whether it’s involving your partner, sharing responsibilities with family members, or even hiring a babysitter occasionally, the weight on your shoulders eases.

And as you set realistic expectations for yourself, a sense of relief washes over you. You understand that being a perfect supermom is an impossible feat. You remind yourself that you’re doing your best, and that’s more than enough.

Tips To OverCome Being A Stressed Working Mom

In this fast-paced world, finding the right balance between work and family responsibilities can seem daunting.

However, with the right approach and a focus on self-care and support, it is possible to navigate through the stress and emerge as a resilient and empowered working mom.

1. Prioritizing Self-Care 

It’s not just a buzzword; it’s your secret weapon for managing stress and keeping your sanity intact. 

Here’s why it’s so important and how you can make it happen:

Importance of self-care for managing stress 

Picture this – you’re running on empty, like a car on its last drops of gas. Without refueling, burnout is just around the corner. 

Self-care is the fuel that replenishes your mind, body, and soul, helping you tackle the demands of work and family with renewed energy.

Incorporating small, achievable self-care practices into daily routine

It’s not about grand spa retreats or week-long vacations (though those would be nice!). It’s about finding bite-sized moments of bliss in your everyday life. 

Maybe it’s savoring a hot cup of coffee in the morning, indulging in a bubble bath after the kids are asleep, or stealing a few minutes for a walk in nature during your lunch break. These small acts of self-care add up and make a big difference. 

Seeking support from partner, family, or friends

Supermom doesn’t have to go it alone! Reach out to your partner, lean on family or friends, and ask for support. 

Maybe it’s enlisting your partner to handle bedtime duties a few nights a week or calling up a friend for a venting session. By building a support network, you create a safety net that catches you when the juggling act gets tough.

2. Time Management Strategies

Let’s talk about time management, mama! We all know there aren’t enough hours in the day, but fear not, I’ve got some out-of-the-box tips to help you wrangle that precious resource: 

Prioritizing tasks and setting realistic goals 

Instead of a never-ending to-do list, pick your top three must-do tasks each day. By focusing on what truly matters, you’ll feel accomplished and less overwhelmed. Plus, set realistic goals that align with your available time and energy – no need to be a superhero!

Effective delegation and outsourcing when possible 

It’s time to embrace the power of teamwork. Delegate household chores to your partner or older kids, and don’t hesitate to ask for help from family or friends when you need it. Can you outsource tasks like house cleaning or grocery shopping? Give yourself permission to lighten the load.

Utilizing time-saving tools and techniques

Embrace technology, mama! Discover productivity apps, like task managers or calendar tools, that keep you organized. Set reminders, automate repetitive tasks, and streamline your schedule. Oh, and let’s not forget the wonder of meal planning and prepping – it’s a game-changer!

3. Building a Supportive Network 

Let’s explore some tips for building a supportive network as a working mom. 

Connecting with other working moms for support and advice 

It’s time to unite and conquer! Seek out local working mom groups, online communities, or even start your own. Share tips, vent about challenges, and celebrate victories together. These moms get it like no one else does!

Establishing a reliable childcare system or support network 

Look beyond the traditional options and get creative. Consider forming a babysitting co-op with trusted friends or neighbors, where you take turns watching each other’s kids. It’s a win-win situation that provides childcare and builds strong bonds.

Utilizing resources and services available for working parents

Explore the plethora of resources out there designed specifically for working parents. From parent support hotlines to online platforms that connect you with expert advice, tap into these tools to make your journey smoother.

Think beyond your immediate circle: 

Expand your network by connecting with professionals in your field who are also parents. Attend conferences, join networking groups, or engage in industry-specific online communities. You’ll find invaluable support, mentorship, and opportunities for collaboration.

Remember, building a supportive network is about finding your tribe and creating a village that uplifts and empowers you.

4. Setting Boundaries and Saying No

Let’s break free from the overwhelm and discover some tips for setting boundaries and saying no as a working mom. 

Check these gems out: 

Get your ninja “no” skills on: 

Instead of feeling obligated to say yes to every request, give yourself permission to decline nonessential commitments. Remember, saying no doesn’t make you selfish—it allows you to protect your precious time and energy.

Communicate your boundaries like a boss: 

Have an open conversation with your employers and colleagues about your availability and limitations. Clearly define your working hours, discuss flexible arrangements, and set realistic expectations. Trust me, they’ll respect your honesty.

Embrace the power of delegation: 

You don’t have to do it all! Delegate tasks at work and at home, whether it’s assigning projects to capable colleagues or involving your partner and children in household responsibilities. By sharing the load, you create space for what truly matters.

Unleash the magic of work-life integration: 

Instead of striving for a perfect balance, aim for a harmonious integration of work and life. Find creative ways to blend them together, like scheduling family activities during breaks or incorporating work tasks into your home routine. 

Remember, setting boundaries and saying no is a superpower that empowers you to prioritize what truly matters. 

5. Mindfulness and Stress Reduction Techniques 

Get ready to kick stress to the curb with these fun and effective techniques:

Dance like nobody’s watching: 

Turn up the music and let loose! Shake off that stress by dancing around the living room with your kids. Not only will it boost your mood, but it’s also a great way to get some exercise and release tension.

Mindful coloring: 

Grab those coloring books and unleash your inner artist. Engage in the calming art of coloring to quiet your mind and focus on the present moment. Let the vibrant colors wash away your stress and transport you to a place of tranquility.

The power of laughter: 

Laughter truly is the best medicine. Watch a hilarious sitcom, listen to a comedy podcast, or have a silly dance-off with your little ones. Laughter releases endorphins, instantly lifting your spirits and melting away stress.

Nature therapy: 

Take your mindfulness practice outdoors. Find a peaceful spot in nature, whether it’s a park, beach, or your own backyard. Sit quietly, breathe in the fresh air, and observe the beauty around you. Connect with nature to find solace and restore inner calm.

Sensory delight: 

Engage your senses to relax and reduce stress. Light scented candles, indulge in a warm bubble bath, or treat yourself to a soothing massage. Embrace the sensory experience to nurture your mind and body.

Remember, mama, practicing mindfulness doesn’t have to be boring or complicated. Incorporate these tips into your routine to discover a world of stress reduction and inner peace.

Positive Affirmations to Overcome the Stress

1. I am capable of handling any challenges that come my way.
2. I prioritize self-care and make time for my well-being.
3. I am doing a great job balancing work and family responsibilities.
4. I trust my instincts and make decisions that are best for my family.
5. I am resilient, and I can handle any curveballs that life throws at me.
6. I embrace imperfections and know that I am enough.
7. I am deserving of support, and I am not afraid to ask for help when needed.
8. I create a harmonious work-life balance that brings me joy and fulfillment.
9. I choose to focus on the positive aspects of my life and let go of unnecessary stress.
10. I am a role model for my children, showing them resilience and determination in pursuing my dreams.

Repeat these affirmations daily, especially during moments of stress, to reinforce positive beliefs and alleviate the pressures of being a working mom.

Visualization to Overcome the Stress

Certainly! Here’s a visualization exercise to help overcome the stress of being a working mom:

1. Find a quiet and comfortable space where you won’t be disturbed.
2. Close your eyes and take a few deep breaths to relax.
3. Imagine yourself in a serene and peaceful setting, such as a beautiful beach or a tranquil garden.
4. Visualize the stress and worries that you carry as heavy burdens on your shoulders.
5. Now, picture yourself slowly releasing those burdens, one by one, and feeling the weight lifting off your shoulders.
6. Visualize a warm and comforting light surrounding you, filling you with a sense of calm and relaxation.
7. Imagine yourself stepping into this light and allowing it to wash away any remaining stress and tension.
8. As you bask in this soothing light, feel a renewed sense of energy, positivity, and inner peace.
9. Visualize yourself confidently managing your responsibilities as a working mom, with grace and ease.
10. Finally, take a few more deep breaths, slowly open your eyes, and carry this feeling of calm and resilience with you throughout the day.

This visualization exercise can help you release stress, regain a sense of balance, and cultivate a positive mindset as a working mom.

Repeat it regularly to reinforce these feelings and empower yourself to navigate the challenges of balancing work and family with greater ease and inner strength.

Seeking Professional Help if Needed 

We all have our limits, and there’s no shame in seeking professional help when stress gets the best of us. Let’s dive into this topic with some real-life examples:

Recognizing signs of chronic stress or burnout 

Picture this – you’re constantly on edge, snapping at your loved ones over minor things, and feeling mentally and physically exhausted all the time. 

These could be signs that stress has crossed the line into burnout territory. It’s essential to listen to your body and mind, recognizing when you need extra support.

Considering therapy or counseling for additional support 

Just like a tune-up for your car, sometimes our minds need a little maintenance too. Seeking therapy or counseling can be a game-changer. 

It’s like having a trusted confidant who helps you unpack your emotions, learn coping strategies, and develop a plan for self-care. 

It’s not a sign of weakness, but a brave step towards reclaiming your well-being.

Consulting with healthcare professionals for guidance

Imagine you’ve tried various strategies, but stress still feels overwhelming. This is where healthcare professionals come in. 

They can provide guidance, evaluate your physical and mental health, and offer tailored solutions to help you manage stress. 

Whether it’s a visit to your primary care physician or seeking advice from a mental health specialist, their expertise can be a lifeline.

Remember, seeking professional help doesn’t mean you’ve failed. It means you’re taking proactive steps to prioritize your well-being. 

So, whether it’s therapy, counseling, or consulting with healthcare professionals, don’t hesitate to reach out for the support you deserve.

Conclusion 

In conclusion, dear working moms, acknowledge the causes, find moments for self-care, delegate tasks, and set realistic expectations. 

Remember, you deserve that bubble bath or a coffee date with friends. Prioritize self-care guilt-free and reach out for support when needed. 

Empower yourself to find the balance that works uniquely for you. You’re strong, resilient, and capable of conquering the challenges of being a working mom. 

Embrace the journey, cherish your well-being, and rock both your professional and personal life with confidence. 

And speaking of empowerment, I invite you to check out my book “OM Learns Gratitude and Other Good Values.” It’s a valuable resource that teaches kids about good karma, gratitude, positive affirmation, and visualization.