8 Simple Tricks to Kick Anxiety to the Curb: A Mom's Guide to Conquering Stress and Boosting Mental Health

Anxiety can feel like an unwelcome visitor that just won't leave. As moms, we often juggle countless responsibilities—work, kids, household duties, and everything in between. With so much on our plates, it’s no wonder that anxiety can creep in. But there's good news! You can easily incorporate simple, effective strategies to calm the chaos and reclaim your peace of mind. Here are eight practical tips that fit right into your busy routine.

1. Breathe Deeply

While it may sound cliché, deep breathing exercises can significantly reduce anxiety in minutes. One highly effective method is the 4-7-8 breathing technique. Here’s how it works: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and then exhale slowly through your mouth for 8 seconds. Research shows that controlled breathing activates your body's relaxation response, making it a simple yet powerful tool for calming the nervous system.

If this technique doesn't work for you, find one that does! There are countless ways to breathe that can relax the body and reduce stress. Any breathing technique that requires holding my breath tends to increase my anxiety, but I LOVE Ujjayi breathing (A.K.A. ocean breathing) and have found it to be very effective at calming me down.

2. Get Moving

Exercise is like a natural mood booster. Engaging in physical activity, even for just 20-30 minutes a day, can improve mental health by reducing anxiety levels by up to 40%. Whether it's a brisk walk, a quick home workout, or a dance party in your living room, finding ways to move releases endorphins. It can be done with or without the kids and also provides a much-needed break from daily stressors. The best way to ensure that you can stick to a routine of regular movement is by finding a time that most consistently works for your schedule. For me, this is usually earlier in the day. I TRY to exercise after breakfast but before my morning matcha (it offers a great reward for when you get done!).

3. Journal Your Thoughts

Journaling is a fantastic way to process swirling thoughts and feelings. Spend 5-10 minutes each morning or night (or whenever those feelings arise) writing down what makes you anxious. For example, if constant thoughts about money, your spouse's health, or your child's future overwhelm you, jot down your concerns and brainstorm solutions. Research indicates that writing can improve mental clarity and even reduce symptoms of anxiety. Journaling has made a huge difference in my mental health journey. If you feel overwhelmed with getting started or articulating your feelings, sometimes it can help to reflect on a quote (or scripture, if you are religious) that you relate to at the moment.

4. Practice Mindfulness

Mindfulness helps you stay present, which is crucial for managing anxiety. You can practice mindfulness through techniques like yoga, meditation, or prayer. Apps like Headspace or Calm, podcasts like Mindful in Minutes (my personal favorite) or Meditation Minis, and countless creators on YouTube offer guided sessions that make it easy to start, even for busy moms. Spending just 10 minutes a day on mindfulness can significantly improve well-being by lowering stress levels.

5. Talk It Out

Never underestimate the power of talking with a friend, family member, or fellow mom. Sharing your worries can lighten your emotional load. Consider scheduling a regular coffee catch-up, whether in person or via video call. You might discover you're not alone in your struggles and can share tips and support that are mutually beneficial.

6. Limit Caffeine

I hate this tip, but I can't ignore it. Unfortunately for all of us sleep-deprived moms, caffeine can heighten feelings of anxiety. Studies have shown that for some individuals, cutting back on caffeine can lead to a 30% reduction in anxiety symptoms. Try replacing your usual coffee with low-caffeine tea or decaf options, especially in the afternoon. I am personally trying to drink more matcha lattes (which have about 1/3 of the caffeine of coffee - giving you a little boost but not leaving you jittery), and I'm saving coffee for outings and special occasions. Try cutting back, even a little bit, and your body—and your mind—will thank you for the switch.

7. Create a Calming Space

Your environment greatly affects your mood. Dedicate a quiet corner in your home as your "calm space." Fill it with comforting items like a cozy blanket, your favorite books, or soothing scents like lavender. When anxiety begins to creep in, take a few moments to retreat to this space. The goal is to foster an atmosphere that promotes relaxation and reflection.

8. Get Outside

This is my absolute favorite tip and my go-to, especially when I need relief fast but can't get dedicated, quiet "me-time" away from a needy toddler. Get yourself (along with the kids if neceessary!) outside and put your face toward the sun or the moon. If possible, do some deep breathing. There is something about getting outside that calms both me and my child down and distracts us both from whatever feelings we were caught up in while we were indoors. You can walk, stretch, garden, pull weeds, or just look and listen for beautiful things (sun glistening on the snow or streaming through the leaves, frost on the branches, birds chirping, flowers blooming, clouds floating by, constellations or shooting stars...the possibilities for finding beauty outside are endless).

Bonus Tip: Seek Professional Help

There’s no shame in asking for help. If your anxiety feels overwhelming and these tips aren’t enough, consider speaking with a mental health professional. They can provide tailored coping strategies and ensure you have the support you need. Remember, prioritizing your mental health is just as essential as caring for your family.

Taking the First Steps Towards Peace

Anxiety doesn’t have to dictate your life. By incorporating these simple, actionable strategies into your daily routine, you can effectively manage stress and enhance your mental health. Remember, it's about making small changes consistently. Whether it’s adding breathing exercises to your morning or creating a soothing space at home, each step contributes to a calmer mindset.

Next time anxiety tries to take over your day, smile. You’ve got the tools and knowledge to send it right out the door!