What a joy it is to sit down and look at photos of happy moments or to hold those beautiful memories in my mind, reliving them whenever I can. That’s the beauty of experiencing life. But then, without warning, thoughts of uneasiness and worry creep in. That peace and joy suddenly disappear, replaced by a racing heart, shortness of breath, and sadness.

I’m naturally a happy and outgoing person, so waking up and dreading the start of the day feels unbearable. I wish all days were happy days. Don’t we all?

Life is hard. Being a working mom and juggling everything is even harder. Between work deadlines, family responsibilities, and keeping up with household tasks, it can feel overwhelming. Add unexpected situations, a sick child, financial stress, car trouble, and the pressure can mount quickly.

That’s why many working mothers experience high levels of stress and anxiety. When anxiety starts interfering with our daily lives, it silently robs us of joy and peace. It sneaks into our thoughts and emotions, making it hard to enjoy the present moment.

For me, feeling at peace and confident matters most. I want to wake up and enjoy my day, not spend it battling my own thoughts. No one lives a perfect life. There will always be good days and not-so-good days. But learning to manage emotions and having a sense of control brings relief and hope for the future.

Recognize When to Seek Help

If your anxiety feels overwhelming, if you find yourself constantly worried, sad, or lacking the motivation to do things you once loved, the first step is to seek professional help. There’s absolutely nothing wrong with admitting you’re not feeling well. In fact, recognizing when you need help is a strength, not a weakness. Many working mothers are turning to mental health professionals today.

Find a Therapist Who Cares

When I decided to go to therapy, I was fortunate to find someone who truly listened. My therapist helped me reflect on my life and gave me tools to manage anxiety without relying on medication.

At first, I thought I could handle things on my own. I kept telling myself, “I’ll get through this.” But eventually, I realized I needed someone outside my family to talk to. My therapist gave me hope, hope that I could feel better, hope that I wasn’t stuck in this cycle forever.

When looking for a therapist:

• Don’t settle for the first one you meet if it doesn’t feel like the right fit.

• Look for someone whose approach matches your needs, whether that’s talk therapy, cognitive behavioral therapy, or another method.

• Consider virtual therapy if it fits your busy schedule better.

Creating a calming environment at home helps too. For example, I keep lavender essential oil in my home office. That simple scent helps me stay grounded while working.

Meditate

Meditation became a key part of my routine. I downloaded an app called Balance and loved it. It offers a personalized plan based on your experience level and daily mood. It’s especially good for beginners because of its friendly user interface and year-long free trial.

I also used the Calm app, particularly for bedtime meditations. Other great options include Insight Timer and Headspace. Try the free versions first and choose the one that feels right for you. One more tool I highly recommend: Yoga Nidra for Sleep Insomnia Meditation on YouTube. It’s been a lifesaver on nights when I can’t sleep or when I wake up at 3 a.m. and struggle to fall back asleep.

If you’re interested in yoga and meditation in a group setting, I’ve enjoyed both studio classes and outdoor sessions in parks. There’s nothing quite like meditating surrounded by nature. Check local community boards or social media for group classes. I even discovered “mommy and me” classes, where my daughter and I could participate in amazing bonding activities. These shared moments created a special connection between my daughter and me that I will cherish forever.

Even just five to ten minutes of meditation each day can reset your mindset and bring some much-needed calm.

Practice Gratitude

Being grateful, even when things are tough, can shift your mindset. Gratitude helps you focus on what’s working rather than what’s not.

How to practice gratitude daily:

• Write down three things you’re thankful for each morning or evening.

• Share one positive thing at dinner with your family.

• Keep a gratitude jar where everyone adds notes throughout the week.

This simple habit helps create a more positive mental space.

Listen to Positive Affirmations

Starting my day with positive affirmations has made a big difference. It sets the tone for my workday and helps keep negative thoughts at bay.

You can listen to affirmations through apps or YouTube or write your own. A few favorites are:

• “I am capable and strong.”

• “I am doing my best, and that is enough.”

• “I choose peace over worry.”

Keep your favorite affirmations saved on your phone for those especially stressful days.

Exercise

Exercise isn’t just about physical health; it’s a powerful mental health tool. The key is finding time for workouts you truly enjoy. When exercise feels like a chore, it’s only a matter of time before you give up, so make it something you look forward to.

As working moms, our time is limited, so flexibility is essential. Try different exercise options such as:

• Short home workout videos

• Yoga or barre classes online

• Quick walks during lunch breaks

Online workouts such as barre motivated me to start working out, but staying focused was hard with my husband and daughter interrupting me, or simply because the sofa and TV were right there as a distraction.

Eventually, a Pure Barre studio opened near me, and it truly changed my life. The workout style and sense of community really resonated with me, and it became something I genuinely looked forward to. Now, I’ve joined a new local gym while continuing to stay active with Pure Barre. I try go to Pure Barre two to three times a week and to the gym twice a week.

Find what works for you and make it a regular part of your routine. If you decide to work out from home, invest in exercise equipment so you can make the most of your workout time.

Try Acupunture

I read about acupuncture on social media and was intrigued to see if it would benefit me. Acupuncture is a technique from Traditional Chinese Medicine (TCM) that consists of applying small needles or pressure to specific points in the body. After my first acupuncture session, I was already experiencing benefits; I felt relaxed and slept like a baby. My husband decided to try it out and was also happy with the benefits.

I started attending acupuncture sessions once a month to help my anxiety and stress. I would have loved to attend weekly sessions but since they are not covered 100% by my medical insurance, it gets costly.

Get Organized

I’ve found that planning my week in advance really helps reduce anxiety. A few organization habits that work well for me include:

• Using a planner or app to track appointments and tasks

• Meal planning for the week to avoid last-minute stress

• Setting aside 15 minutes a day for tidying up, rather than waiting for things to pile up

Enjoy Free Time

As working moms, we often put ourselves last, but scheduling downtime is essential. Give yourself permission to take breaks, whether that’s reading a book, enjoying a hobby, or doing absolutely nothing. Even 20–30 minutes a day just for you can make a difference in how you feel.

Maintain a Clean Enough House

We all wish our homes could be spotless all the time, but let’s be real, with a hectic weekly schedule, that’s not always possible. Therefore, forget perfection. Focus on “clean enough.” Maintaining simple cleaning routines, rather than deep-cleaning everything all the time, helps reduce stress. Some days, a clean kitchen and living room are all you need to feel in control.

Journal

Journaling has been a quiet but powerful habit for me. Writing down my thoughts helps me process emotions and reflect on what’s going well.

Tips for journaling as a busy mom:

• Keep a small notebook handy or use a notes app.

• Write when you have a spare minute; it doesn’t have to be perfect or long.

• Focus on feelings, goals, or simply recounting the day.

Final Thoughts

Balancing work, family, and personal time isn’t easy. Anxiety and stress are real challenges, especially for working moms. But you don’t have to face them alone.

By seeking help when needed, building small mindful habits, staying active, and giving yourself grace, you can create a more peaceful, joyful life.

No one expects you to do everything perfectly. You are enough just as you are. Taking care of your mental health isn’t just for you, it’s for your family too. A calm, centered mom creates a happier home.

Give yourself permission to pause, breathe, and ask for help. You deserve it.

Best wishes,

Mel