7 Powerful Mental Health Tips for Working Moms to Stay Balanced
Mothers play many roles at once: professional workers, caring mothers, responsible family members, and sometimes an inspiration to themselves. But in the midst of all this, taking care of your mental health often falls behind. It is very natural to create stress, guilt, fatigue, and loneliness while juggling long work hours, deadlines, childcare, and household responsibilities. This is where mental health tips for working moms become very important.
If mental health is not good, not only work performance, but also relationships with family, patience, and self-confidence can gradually decrease. The good news is that it is possible to reduce stress and build yourself back up through small habits and conscious changes. Regularly understanding your feelings, prioritising rest time, and asking for help when needed are also part of staying healthy. In this article, we will discuss some realistic and simple mental health tips for working moms, which will help you maintain mental balance even during busy days and make you more calm, more confident, and more positive.
“I think every working mom probably feels the same thing: You go through big chunks of time where you’re just thinking, ‘This is impossible oh this is impossible.’ And then you just keep going and keep going and you sort of do the impossible.”- Tina Fey Actress & Writer
7 Powerful Mental Health Tips for Working Moms
Give up “Perfectionism”
Many working mothers think that their house should always be tidy, their children should always be first, and they should be the best in every project at the office. This “superwoman syndrome” or trying to do everything perfectly creates a lot of stress and fatigue.
Why is perfectionism harmful?
- It makes you feel dissatisfied all the time.
- Time is wasted on unnecessary small things.
- It reduces self-confidence because you feel guilty every time you make a small mistake.
How to get out of this habit?
Follow the 80/20 rule: You don’t need to be 100% perfect in every aspect of your life. Focus more on the tasks that matter most, and learn to be satisfied when the rest is “Good Enough.
Accept mistakes: Remember, you are a human, not a robot. It is normal to make small mistakes. Learn from mistakes, but don’t blame yourself for them.
Set priorities: Is it important to have everything from a clean house, an office presentation, and a child’s school project all perfect in one day? If the answer is ‘no’, then share your energy.
Stop comparing: Don’t compare your life to the lives of other mothers on social media. The reality behind the scenes is different for everyone.
Setting Boundaries
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The biggest challenge for working mothers’ mental well-being is drawing a clear line between work and personal life. When work pressure reaches your bedroom or your child’s playtime, the balance is lost. So setting boundaries is not a luxury, but a healthy survival strategy.
Why are boundaries important?
- It protects your personal time.
- Helps maintain the quality of work at the office and ensures quality time with your family at home.
- Frees you from unnecessary overloading.
How to create boundaries?
Log off at the end of office hours: Try to leave office work at the office. Break the habit of repeatedly checking your laptop or office email after returning home. Set a specific time limit for taking calls or messages from colleagues unless it is very urgent.
Be strict about giving family time: When you are with your child or having dinner, do not let any office work distract you. Keep your mobile phone in another room or on silent.
Learn to say ‘no’: Say ‘no’ politely to any extra project at work or any request from relatives that is disrupting your routine. Remember, it is not your responsibility to please everyone.
Set aside a separate workspace: If you work from home, set aside a specific corner of the room for your office. By leaving that space after work, give your brain a signal that it is time for you to rest.
Self-care routine
“Self-care isn’t selfish. Taking care of yourself doesn’t mean me first, it means me too.”(Healthy Minds)
As a working mother, you are busy all day long meeting the needs of others, sometimes your boss, sometimes your children, sometimes your family members. It is very natural to lose yourself in this constant service. Remember, “Just as thirst cannot be quenched with an empty pitcher, it is not possible to keep others happy without your own mental peace.”
Why is self-care important?
- It recharges your ‘mental battery’.
- Protects you from long-term fatigue or ‘burnout’.
- Increases your patience and ability to focus on work.
How to create a simple self-care routine?
15-20 minute rule: Self-care does not mean going to the parlor or taking a long vacation. Allocate just 15 to 20 minutes for yourself every day. This could be waking up first in the morning and having a cup of tea in peace, or meditating a little before going to bed at night.
Make time for your favorite hobby: At one time, you might have drawn pictures, read books, or written a diary. Don’t stop them completely because of busyness. Try to do one of your favorite hobbies at least once a week.
Physical care: Exercise regularly or walk for a while. A healthy body directly correlates to a healthy mind. Related: Mental Breaks: When you feel stressed, close your eyes for 5 minutes and take deep breaths. These short breaks will help calm your nerves.
Prioritizing Work
A working mother has hundreds of tasks throughout the day. When we try to do everything at once, our brains become ‘overloaded,’ and we feel restless. This is where ‘prioritization’ or setting priorities comes in. It focuses you on doing the ‘right things’ rather than doing more in less time.
Why prioritize work?
- It reduces the pressure of last-minute rush or deadlines.
- It relieves the frustration of “nothing got done today” after working all day.
- Improves your decision-making ability.
How to create the right list of tasks?
Using a to-do list: Make a list the night before or every morning. You can also write it down in a digital app or a simple diary.
The 3-3-3 rule: Put 3 tasks that need to be done today at the top of the list. Then 3 medium-important tasks and 3 small tasks at the end (such as emailing someone or marketing).
Eisenhower Matrix: Divide tasks into four categories: urgent and important, important but not urgent, urgent but not important, and neither urgent nor important. This will help you eliminate unnecessary tasks.
Avoid multitasking: Cooking and writing office emails at the same time will not get any work done properly and will increase the chances of making mistakes. Focus on one task at a time.
Don’t hesitate to ask for help
In our society, there is an invisible pressure on a working mother to be a ‘superwoman’. It is our responsibility to manage the office, the children and the kitchen alone. But remember, asking for help is not a weakness, but rather a sign of compassion for yourself. Sharing responsibilities is much more effective than trying to do everything alone.
Why is it important to ask for help?
- It protects you from physical and mental exhaustion.
- A sense of responsibility is created among family members, and the relationship with them deepens.
- You get extra time for yourself and for big career projects.
How to ask for help?
Involve family members: Get help from your partner with household chores. Encourage children to do small tasks (such as putting away their toys or folding clothes). This will help them learn to be independent.
Talk to colleagues at work: If the workload at the office becomes unbearable, have an open discussion with your supervisor or colleague. Don’t hesitate to request an extension of the deadline if necessary.
Outsourcing or hiring a helper: Hire a trusted helper to help you cook, clean, or take care of the kids. This is not a luxury, but an investment in your peace of mind.
Create a support system: Create a network with friends or other working mothers. Build a beautiful ecosystem by looking after each other’s kids or standing by in an emergency.
Digital Detox
Currently, a large part of our day is spent on smartphone screens. For working mothers, this causes double stress: on the one hand, office emails or messages, and on the other hand, comparing ourselves to the lives of others on social media. Digital detox means giving our brains a rest by staying away from technology for a certain period of time.
Why is a digital detox necessary?
Comparison-related stress: Seeing “perfect” pictures of other mothers on social media stops us from feeling resentful or guilty about ourselves.
Better sleep: The blue light from the screen before going to bed inhibits the production of our sleep hormone melatonin. Putting the phone away improves the quality of sleep.
Increased attention: The habit of repeatedly checking notifications wastes your attention from work and time spent with your child.
How to do a digital detox?
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No-phone zone: Ban the use of phones at the dining table and in the bedroom. This increases the opportunity to talk directly with family members.
1-hour break before bed: Turn off your phone or laptop at least an hour before going to bed at night. Read a book or have a light discussion during this time.
Notification Management: Turn off notifications from unnecessary social media apps. Set a specific time to check social media 2-3 times a day.
Weekly Breaks: Turn off your phone completely or put it away for at least a few hours on weekends. Spend time in nature or meet someone in person.
Getting rid of the guilt trip
“Don’t feel guilt” about working especially in today’s economy — “it takes a village.”{Keke Palmer}
“Am I giving my child enough time?” or “Is my child’s childhood being ruined by office work?” These kinds of questions come to the mind of almost every working mother. This mental anguish is called ‘guilt trip’. Remember, living with guilt reduces your mental strength, which negatively affects both your work and family.
Why is it important to get rid of this guilt?
- It reduces your self-confidence.
- Guilt makes you restless all the time, so even the time spent with your child is not enjoyable.
- Long-term guilt can cause depression or anxiety.
How to get out of the guilt trip?
Focus on quality, not quantity: It is much more effective to play or talk with your child for just 1 hour a day with full attention than if you were with your child all day but were busy on the phone all the time. The depth of your presence has a greater impact on the child’s mind.
See yourself as a role model: Your child learns how to take responsibility and build a career by watching your hard-working life. Keep in mind the positive thought that you are a successful and self-reliant role model for him.
Look at the gains, not the lack: Because you are working, you may be able to give your child a better education, opportunities, or a better future. Your work is a contribution to your family.
Let go of trying to be perfect: The sky will not fall if you come home late from work one day or miss your child’s school meeting. Accept your limitations as a human being and learn to forgive yourself.
FAQ
Q: Why do working moms experience higher levels of mental stress?
Working moms often juggle multiple responsibilities at the same time, including job demands, childcare, household tasks, and emotional support for family members. This constant pressure, combined with limited personal time and feelings of guilt, can significantly increase mental stress.
Q: How can working moms maintain mental balance with a busy schedule?
Working moms can maintain mental balance by setting realistic expectations, practicing small daily self-care habits, asking for help when needed, and creating clear boundaries between work and family time. Even short moments of rest or mindfulness can make a big difference.
Q: When should a working mom seek professional mental health support?
If a working mom experiences ongoing anxiety, persistent sadness, sleep problems, emotional exhaustion, or difficulty managing daily tasks, it may be time to seek help from a mental health professional. Seeking support is a sign of strength, not weakness.
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A few words from CoreWellfit
Balancing work, family, and personal well-being is a daily challenge for many mothers, but mental health should never be placed last. By following practical Mental Health Tips for Working Moms, it becomes easier to reduce stress, manage emotional overload, and create a healthier routine that supports both career growth and family life. Small, consistent actions such as setting boundaries, prioritizing self-care, and asking for support can lead to lasting positive changes.
Remember, caring for your mental well-being is not a luxury; it is essential. When working moms feel mentally balanced, they are better able to show up with energy, patience, and confidence in every part of their lives. Making Mental Health Tips for Working Moms a regular part of your lifestyle is one of the most powerful steps toward long-term balance, resilience, and overall well-being.
