How to Manage Stress as a Working Mother

The Daily Juggle of Motherhood and Career

Let’s be honest—being a working mom is no small feat. You’re expected to meet deadlines at work, pack school lunches, keep up with laundry, and somehow still find time for yourself (if that even exists anymore). The constant balancing act can leave you feeling mentally and physically drained.

But here’s the good news: managing stress as a working mom is possible. With the right strategies and mindset shifts, you can feel more in control and less overwhelmed. Let’s walk through some practical, real-life ways to ease that stress and start feeling like yourself again.

1. The Importance of Prioritizing Self-Care

Set Aside “Me Time”

I know what you’re thinking: “Me time? What’s that?” But trust me, carving out even 15 minutes a day for something you enjoy—like sipping your morning coffee in silence, journaling, or reading a few pages of a book—can work wonders. These little pockets of time give your brain a breather and remind you that you matter too.

Move Your Body, Even a Little

You don’t need a gym membership, a personal trainer, or even a full hour of spare time to start feeling better through movement. In fact, simple activities like a quick 10-minute walk around your neighborhood, dancing in the kitchen while making dinner, or stretching on your living room floor can do wonders for your mood and energy levels.

The science behind it is pretty cool—when you move your body, even for a short time, your brain releases chemicals called endorphins. These are natural mood boosters that help you feel more relaxed and less anxious. It’s like your body’s built-in stress relief system.

Plus, physical activity helps clear your mind, improves your sleep, and gives you a small sense of accomplishment. And that little boost? It can make a big difference on days when everything feels a bit too much.

If you’re short on time, try “habit stacking”—combine movement with something you’re already doing. For example:

Stretch while you’re brushing your teeth.
Do a few squats while watching your kids play.
March in place while folding laundry or waiting for water to boil.

It doesn’t have to be perfect. It doesn’t even have to be planned. Just move in whatever way feels good and realistic for your day. Your body—and your mind—will thank you.

Practice Mindfulness Daily

The word mindfulness might sound a bit fancy or even overwhelming at first, especially when you’re juggling work, kids, and everything in between. But at its core, mindfulness is simply the act of being present in the moment, without judging it or trying to change it. It’s about tuning in to what’s happening right now—not worrying about the past, not stressing over the future.

And the best part? You don’t need to sit cross-legged in silence for an hour or go on a retreat to practice it.

Mindfulness can be incredibly simple and quick, even for busy moms. Here are a few practical ways you can bring it into your everyday life:

Deep Breathing

Take a moment—just 60 seconds—and close your eyes. Inhale deeply through your nose for 4 counts, hold for 4, and exhale through your mouth for 4. Do this a few times. You’ll feel your body begin to calm down almost instantly. It’s like a mini reset button for your brain.

Try a 5-Minute Guided Meditation

You don’t need to figure it out alone. There are tons of free guided meditations on YouTube or apps like Calm or Insight Timer. They walk you through simple breathing and awareness exercises—many are just 5 minutes long and perfect for squeezing into a lunch break or before bed.

Mindful Moments During Your Day

You can practice mindfulness without even stopping what you’re doing. Washing dishes? Focus on the warm water on your hands. Driving? Pay attention to the feel of the steering wheel and your breath. Talking to your child? Really listen—notice their expressions and the tone of their voice. These tiny shifts in awareness help you feel more connected and less scattered.

Let Go of the Pressure to “Clear Your Mind”

A lot of people think mindfulness means having a totally blank mind. Not true. It’s completely normal for your thoughts to wander. The goal is simply to notice when they do and gently bring your focus back—without beating yourself up.

Why it helps: Mindfulness teaches your brain to slow down, even when life is busy. It reduces anxiety, helps with focus, and improves emotional regulation. And when practiced regularly, it can give you a deeper sense of calm and control—even on those chaotic days when nothing goes to plan.

Fuel Your Body with Healthy Choices

When life gets hectic—which, let’s face it, is often for a working mom—eating well can feel like just one more thing on your already full plate. But here’s the thing: what you eat can seriously impact how you feel, both physically and emotionally.

Stress and poor eating habits tend to go hand-in-hand. You’re running late, juggling a dozen things, and suddenly you’re grabbing the nearest snack—maybe chips or a sugary treat—just to keep going. It’s totally understandable, but those quick-fix foods often leave you feeling even more drained or sluggish.

Instead, think of food as fuel for your body and mind—something that helps you stay strong, energized, and even less stressed.

Here are a few simple tips that don’t require a ton of effort:

Keep Wholesome Snacks Handy

Stock your bag, desk, or kitchen counter with easy, nutritious options. Some go-to ideas:

Nuts and seeds (almonds, walnuts, sunflower seeds) – full of healthy fats and protein
Greek yogurt – high in protein and good for digestion
Fresh fruit – apples, bananas, or berries are naturally sweet and full of vitamins
Boiled eggs or cheese cubes – quick protein snacks that keep you full longer

Having these on hand makes it easier to choose well, even when you’re short on time.

Don’t Skip Meals

Skipping meals might seem like a time-saver, but it usually backfires. You’ll feel tired, irritable, and more likely to overeat later. Try to eat regular meals—even if they’re small—and include a balance of protein, fiber, and healthy fats to keep your energy levels steady.

Add Stress-Reducing Foods to Your Diet

Some foods actually help your body fight stress naturally. For example:

Leafy greens (like spinach or kale) are packed with magnesium, which can help regulate cortisol—the stress hormone.
Millets and oats are complex carbs that keep you full and promote the release of serotonin (your “feel good” chemical).
Dark chocolate (yes, in moderation!) can help reduce stress hormones too.

Stay Hydrated

This one’s easy to forget, but dehydration can make you feel tired and cranky. Keep a water bottle nearby and sip throughout the day. Add lemon, mint, or cucumber for a little flavor boost if that helps you drink more.

2. Let Go of the Supermom Myth: Set Realistic Expectations

Done is Better Than Perfect

Let’s be real—trying to do everything perfectly is a one-way ticket to burnout. As a working mom, there’s already so much on your plate. You don’t need the added pressure of being a perfectionist on top of it all. Some days, the dishes will pile up. Sometimes, dinner might be takeout. And guess what? That’s completely okay.

The goal isn’t perfection—it’s progress. You made it through the day? That’s a win. Your child felt loved? That’s success. Remind yourself that doing your best is more than enough. You’re not failing; you’re being human.

Reset Your Standards

Sometimes, the stress we feel doesn’t come from other people—it comes from ourselves. We set these super high expectations and feel disappointed when we can’t meet them. But here’s the truth: unrealistic standards steal your joy.

It’s okay if your house isn’t spotless. It’s okay if your child watches an extra episode of their favorite show so you can take a breather. Lowering the bar doesn’t mean you’re lowering your value. It means you’re giving yourself space to breathe, live, and enjoy the moment.

3. Time Management That Works for Moms

Break Big Tasks into Bite-Sized Pieces

Ever look at your to-do list and instantly feel overwhelmed? That’s because our brains tend to panic when we see huge tasks like “organize the house” or “plan the birthday party.” The trick? Break it down.

Instead of “organize the house,” try “declutter the hallway drawer.” Instead of “meal prep,” try “cut veggies for tomorrow.” These smaller tasks feel more achievable—and finishing them gives you a little hit of satisfaction that keeps you going.

You are not a one-woman show, and you don’t have to do it all by yourself. Ask for help—from your partner, your kids, coworkers, even neighbors if needed. Maybe your partner can handle school drop-offs or laundry, or your older child can help tidy up toys.

Sharing the load isn’t a sign of weakness—it’s a form of self-respect. You’re teaching your family that teamwork matters, and you’re giving yourself a much-needed breather.

Plan Ahead for Less Chaos

Prepping the night before can make mornings so much smoother. Lay out clothes, pack lunches, or make a checklist for the next day. Even 10 minutes of planning in the evening can help reduce morning stress.

Bonus tip: Involve your kids! Let them choose their outfits or help pack their bags. It builds their independence and gives you a helping hand.

4. Boundaries Are Your Best Friend

Define Work and Personal Time

When you’re a working mom—especially if you work from home—it’s easy for the lines between “job time” and “family time” to blur. That’s why setting clear boundaries is key. Create start and end times for work, and try to stick to them.

Let your coworkers and family know your schedule. Turn off email notifications after hours. When work is done, give yourself permission to log off fully. This not only protects your personal time—it models healthy balance for your kids too.

Set Up a Work Zone

If you’re working from home, designating a specific space for work—even if it’s a corner of the living room—can really help. When you’re in that space, it’s work time. When you leave it, you’re mentally checking out.

This physical boundary helps your brain separate roles and reduces that “always-on” feeling.

Say “No” Without Guilt

As moms, we often say yes out of guilt or the desire to please. But every “yes” you give to something unnecessary is a “no” to your time, energy, and peace.

Practice the art of politely saying, “Thanks for thinking of me, but I can’t take that on right now.” It’s not rude—it’s responsible. You’re protecting your bandwidth, and that’s a powerful act of self-care.

5. Build a Circle of Support

Lean Into Friendships and Mom Communities

You don’t have to go through this alone. Connecting with other moms—even if it’s just a short chat, a supportive message, or sharing a meme that makes you laugh—can make a huge difference.

Sometimes, just knowing someone else gets it is enough to feel lighter. And remember, asking for support doesn’t make you weak. It makes you wise.

Seek Professional Help When Needed

If stress feels constant, heavy, or like it’s taking over your life, please know that it’s okay to reach out to a therapist, counselor, or even your doctor. You deserve support just as much as anyone else.

Many workplaces offer employee assistance programs with mental health resources. Taking that first step can feel scary, but it could be the most empowering thing you do for yourself and your family.

6. Recharge Through Mindful and Creative Activities

Tap Into Your Creative Side

When was the last time you did something just for fun? No deadlines, no purpose—just joy. Creativity isn’t only for artists; it’s for everyone. Try baking something new, doodling, dancing to music, or rearranging a room.

These activities aren’t “extra”—they’re healing. They give you a way to express yourself, reset emotionally, and reconnect with your inner self—the part of you that isn’t just a mom or employee.

Practice Daily Gratitude

It sounds simple, but writing down just three things you’re grateful for every day can genuinely shift your mindset. It could be something small, like your child’s hug, finishing a cup of coffee in peace, or hearing your favorite song.

Gratitude helps you focus on what’s going right, even when everything feels messy. It’s not about ignoring stress—it’s about seeing the light through it.

7. Sleep Is Not Optional—It’s Essential

Create a Calm Bedtime Routine

Getting good sleep isn’t a luxury—it’s a necessity. Aim for 7 to 8 hours each night. Try creating a calming bedtime ritual, like a warm shower, putting your phone away an hour before bed, or reading a few pages of a book.

The more consistent your routine, the easier it becomes for your body to wind down. Sleep is when your mind and body repair—without it, stress feels even heavier.

Take Short Breaks During the Day

You don’t have to wait until bedtime to rest. Short pauses throughout your day can prevent burnout. Take 5 minutes to breathe, walk outside, stretch, or just sit quietly.

These micro-breaks may seem small, but they help your nervous system reset—and that gives you more resilience to handle whatever comes next.

8. Recognize Burnout Before It Hits Hard

Be Honest About How You Feel

We’re taught to “keep pushing,” but sometimes what you really need is to pause and check in with yourself. Are you snapping more often? Feeling exhausted no matter how much you sleep? Struggling to feel joy?

Those are signs that your body and mind need support. Acknowledging this isn’t weakness—it’s wisdom. You can’t pour from an empty cup, remember?

Identify What’s Draining You

Try keeping a “stress diary” for a few days. What moments in your day consistently leave you feeling drained or frustrated? Is it the rushed mornings? Never-ending chores? Mental overload from decision-making?

Once you identify your triggers, you can look for small ways to adjust them—delegate chores, simplify routines, or ask for help where needed.

Use Physical Reminders to Protect Your Time

Sometimes, all you need is a clear signal. A “do not disturb” sign on your door, headphones on during a break, or even a phrase like “I need 10 minutes of quiet” can work wonders.

You’re allowed to take space. You’re allowed to rest.

9. No One-Size-Fits-All: Try What Works for You

Experiment With Strategies

What works for one mom may not work for another—and that’s totally fine. Don’t be discouraged if a routine you saw online doesn’t fit your life. You get to try, tweak, and create a system that feels right for your family.

Stress management isn’t a one-time fix—it’s a daily practice. Be patient with yourself as you explore what feels most natural.

Celebrate Small Wins

You don’t need to wait for big milestones to feel proud. Brushed your hair today? Win. Got through a tough meeting without snapping? Huge win. Put your feet up for five minutes with no guilt? That’s victory.

The more you celebrate the little things, the more you’ll realize just how much you’re already accomplishing.

You’re Doing More Than You Think

You’ve Got This, Mama — One Step at a Time

Mama, take a deep breath. Inhale calm, exhale the chaos. You’re balancing so much—work, home, kids, appointments, emotions—and still showing up every single day. That alone makes you remarkable. It’s easy to feel like you’re falling short, especially when the pressure to “do it all” never seems to let up. But here’s the truth: You are doing your best, and that’s more than enough.

Some days will feel messy. You might forget the permission slip, burn dinner, or miss a deadline. That’s okay. Perfection was never the goal. What truly matters is your love, your effort, and your presence. Those small, intentional moments—reading a bedtime story, sharing a laugh over dinner, stealing five minutes for yourself—those are the wins that matter.

Stress will come and go, but so will joy. You can’t pour from an empty cup, so remember to fill yours. Whether it’s five minutes of deep breathing or an hour-long walk, every act of self-care is a gift not just to yourself, but to your family.

So go easy on yourself. Give yourself grace. You don’t have to be a supermom. You just have to be you—real, present, and trying your best. And that’s more than enough.

You’ve got this. One step, one breath, one moment at a time.

Frequently Asked Questions

Is it normal for working moms to feel stressed?

Yes! It’s completely normal to feel overwhelmed. You’re balancing a lot, and it’s okay to admit when things feel tough.

What’s the quickest way to reduce stress during the day?

Try deep breathing, a 5-minute walk, or stepping away from your screen for a short break. Even small actions can reset your mood.

Are there foods that help manage stress?

Yes! Foods rich in magnesium, like leafy greens, bananas, and millets, can help reduce stress. Also, stay hydrated and avoid too much caffeine.

How can I find time for myself with young kids?

Start small—wake up 10 minutes earlier, ask your partner to watch the kids for a bit, or use nap time as your “me” time. You deserve that space.

What should I do if I feel completely burned out?

Don’t ignore it. Talk to someone—a friend, therapist, or doctor. Burnout is real, and you don’t have to push through it alone.