A Mum’s Practical Guide to Managing Anxiety
Photo by cottonbro studio
From juggling household responsibilities to taking care of your children's needs, it's easy to get caught up in the stresses of everyday life. Anxiety is a very real struggle that can affect anyone– mother or not! But anxiety doesn’t have to control your life. That’s why it's important to prioritize your mental health and find practical ways to manage anxiety.
Understand Your Triggers
The first step to managing anxiety is to identify your triggers. Take note of situations, people, or events that tend to trigger your anxiety. Do you get overwhelmed by large crowds? Or are your triggers bigger issues like finances or health? Admitting to yourself that you struggle with anxiety and that it’s spurred on by these triggers is a difficult realization. But once you’ve identified these triggers, you can more easily develop coping strategies to manage your anxiety!
Establishing boundaries is an important part of managing anxiety as a mom. This means saying no to commitments and obligations that are not essential and setting limits on what you spend your time and energy on. If you find yourself more exhausted than rejuvenated by the plans you make then maybe it’s time to reevaluate! By establishing personal boundaries, you'll be able to focus on the things that matter most to you and reduce feelings of overwhelm and stress.
Ditch the Research
Try and be mindful of where you’re searching for answers! Using Google or WebMD to diagnose yourself or your children based on symptoms alone often causes more harm than good. There are so many different results online that can overwhelm and spark anxiety. Instead, reach out to an experienced friend or professional to discuss whatever you’re seeking answers for, or make sure that you’re using reliable resources before letting your anxiety jump to conclusions.
Connect with Supportive People
Prioritizing quality time with supportive people is essential for managing anxiety as a mum. This might mean reaching out to friends or family members for help or joining a local support group for mums. Having an encouraging network of people who understand what you're going through can provide you with a sense of comfort and help you feel less alone in your anxiety!
Seek Professional Help
If your anxiety is interfering with your daily life or you're struggling to manage it on your own, don't hesitate to seek professional help. There is no shame in caring for yourself by asking for trusted help! A therapist or counselor can provide you with tools and strategies for managing anxiety and can help you develop a personalized plan for self-care and stress management.
Sometimes the best way to fight anxiety is to remind ourselves out loud of the truth about who we are. Mantras are short words or phrases that can be repetitively spoken to help cultivate mindfulness! Mantras have been proven as an effective way to improve mental health and help distract from anxiety. To learn more about how to engage in mantras, check out our blog about using mum mantras for mental health.
Check your Caffeine Intake
I love coffee as much as the next mum, but did you know that too much coffee could actually be worsening your anxiety? Caffeine is a stimulant that can increase heart rate, blood pressure, and can make you feel jittery and anxious. Naturally, this can exacerbate feelings of anxiety so it’s important to keep an eye on how much caffeine you consume each day. You may want to gradually reduce your caffeine intake by switching to decaf or cutting down from 2 to 1 cup a day. Additionally, it's important to avoid consuming caffeine later in the day, as it can interfere with sleep which then (you guessed it!) can worsen anxiety even more.
Remember, taking care of yourself is essential, not only for your own health but also for the well-being of your family. You are worthy of mental clarity and freedom from anxiety! Remember to take things one day at a time and maybe try out some of these practices to help manage your anxiety.