A “Good Mom’s Guide” to Managing Stress: 10 Simple and Actionable Tips
Stress, both chronic and acute, has a profound negative impact on the body.
IS STRESS AFFECTING YOUR MOTHERING?
Do you want to be a better mom but loads of stress keeping you down? Stress can make you yell at your kids when you wish you didn’t. Stress can cause you to not plan and therefore give your child less-than-nutritious foods, then breed shame inside you over it. Stress can make you feel like your list is a mile long and nothing is getting done. Stress can make you see, hear, and smell everything in your home and be mad about it. Stress can have you taking out that anger on someone who doesn’t deserve it. Stress can even cause you to feel like you need a break so bad, that your child is now passed their screen-time limit and you dread turning it off. The truth is, maybe stress can’t MAKE you do any of those things I listed, but stress can limit your awareness of how capable you are of being a good mother!
WHAT CAN STRESS DO TO THE BODY?
When the body is under stress, it releases stress hormones such as cortisol and adrenaline. These hormones raise blood pressure and heart rate, putting a strain on the cardiovascular system.
Chronic stress can lead to a weakened immune system, leading to greater susceptibility to illnesses and infections. What’s more, prolonged stress can begin to disrupt sleep patterns, leading to fatigue and decreased cognitive function.
Stress has also been linked to digestive issues, such as stomach ulcers and irritable bowel syndrome. Additionally, prolonged periods of stress can increase the risk of developing mental health disorders, including anxiety and depression.
Stress sucks! We get it! And it’s darn right unavoidable, and thus, it is just plain responsible to prepare yourself and body to handle potential stressors. No matter how you try to avoid it, stress happens!
Life can be chaotic but just because it is happening around you, does not mean you have to welcome it into you.
In this blog post, I share 10 ways I get ahead of stress, as an effort towards being the best mom I possibly can be.
1. Implement a grounding routine
Either morning or night, choose one time frame to create a routine list and try your best to stick to it. You’ll see how this can begin to bring grounding to your day. Do not let anything get in the way of your coveted “ritual” or task list in the morning or night! If you don’t complete it one day, that’s okay, try again the next day… and again and again. Have your list somewhere accessible and possibly written or printed- this is so you do not have the option of being distracted by your phone if you can help it.
Here's an example of a nighttime routine:
Turn off all electronics at least 1 hr before bed
Drink some water or tea
Take your nighttime supplements (I take Magnesium, Vitamin D and NAC for immune boost)
Floss and Brush teeth
Wash & moisturize face
A quick 5-10 min bedtime stretch routine - my electronics exception is this, you can follow a guided youtube video as long as you don't get sidetracked and search or watch anything else.
Here's an example of a morning routine:
Stretch in bed- a few stretches that feel natural and wake up your body gently
Brush teeth & wash your face
Drink Warm Tea or Lemon Water (to kickstart digestion)
Journal! Take your journal or planner outside to write gratitudes or go over your day's plan while you soak in the morning sun.
Do a 5-10 minute movement routine - You can just make this up as you go along, or If you’re not feeling very creative, you can find short morning stretches on Youtube. I love to find new exercises I've never tried before.. Have you ever tried belly button workout, qi gong, tapping, or just playful rhythm dance? So many movements you can easily add into your day to get you out of your head and grounded into your body.
2. Say no to extraneous events
Let's be real, if you've got a ton going on with work, or school or family, you are allowed to pass on your friend's birthday dinner even if it feels awkward to do so.
You are allowed to not join in on outside-of-work functions without feeling guilty. You are allowed to take a break from social media for as long as you need.
Communicating with your friends and family about your obligations, your stress levels, and your commitment to your relationship (in other ways and even more when you have the capacity) - should help illuminate your current life snapshot to your friend or family member. Anyone who wants to help you stay healthy and keep your stress levels down may be sad to hear you won't be joining but they'll understand. We all have moments in life when we're capable of lending our energy to events and other times when we are not.
My only caveat to “saying no to social plans,” is to replace it with a wellness activity or a low-stress date in your home with your friend.
The stress of feeling like someone in your life has a negative thought about you for a decision you made can run your battery low as well, so try not to dwell. This is where having faith in a higher purpose and power helps to remove worry from your heart. Pray and give all your worries to God.
3. Support your vitamin levels
By supporting your body with the necessary nutrients and minerals in times of high stress, your body can become more resilient. Some vitamins that can support your body in times of high stress include: Adrenal Support supplements, Magnesium, Omegas, and a good multivitamin. Omega and Magnesium has done wonders for my nerves in the past. I noticed an actual difference in my mood when I was consistent with taking these supplements.
4. Plan relaxation into your day
Plan out chunks of time in your day to relax and do nothing. When we close our eyes, it gives our brain a break. If you don't even get a chance to nap, just closing your eyes intentionally for a short while can help to reduce the effects of life's external stressors onto your nervous system.
If you are someone who gets even more stressed by doing nothing with your time, try picking a task that relaxes you but that feels productive at the same time. This can be washing dishes, going for a walk, watering plants, reading a book, playing with your children, or observing the clouds and trees outside. Read my list of Self-Care Activities for you and your kids!
You have permission to put your well-being first and slow down. The benefits of just walking and getting your feet to touch the earth are both well documented enough to make you feel you are choosing to be productive for your well being in a simple way.
5. Turn Off The Notifications/ Take off the smart watch!
Any buzz we receive in our lives counts as an environmental stressor to the nervous system. Take a moment to think about this. Over time, each ‘ding’ can add up and we begin to feel overwhelmed because it's as if there is stress happening at each and every turn. I mentioned in the beginning that stress is going to happen, so it’s important we make the effort to TURN DOWN the stress that we CAN control as much as possible. This includes silencing our devices when we need time to recharge.
6. Herbal Tea
Some of my favorite teas for relaxation and calming of the nerves include:
Lavender
Chamomile
Rose Tea
Lemon Balm
Holy Basil
Licorice
7. Keep the lights low at night
When the sun begins to set, having low lighting in your home can help your body turn down easier at bedtime. Our bodies respond to the light cues in our environment in order to wind down for rest. If we have bright ceiling lights on up until it is time for bed, it can confuse our bodies when bedtime arrives. This small habit can also help your children get to bed easier. This small problem can contribute to future insomnia. Invest in lamps with warm yellow lights to turn on around bedtime as your main source of light.
8. Connect with others
Connect with people who make you feel optimistic because highly stressful times in life will come and they will go but the people who care will be there to see it all. Hugging is a powerful act that goes beyond simple physical contact. When we embrace someone, our bodies release a hormone called serotonin, which plays a crucial role in regulating mood and reducing stress. Serotonin is known as the "feel-good" hormone because it contributes to feelings of well-being and happiness. Read #10 for more on serotonin!
Pro Tip: Stressful times can shine a light on the people in your circle. Do people in your circle contribute to the feelings of overwhelm you experience or do they usher in feelings of comfort and love? Drawing a clear distinction can help you to weed out who is helpful to your calm and who may be damaging to your nervous system.
9. Try HeartMath
Over the last 20-30 years, researchers and clinicians have been exploring and revealing the powerful wisdom of our hearts. The heart and the brain communicate and work together to regulate emotional and cognitive responses. Heartbeats are not simply electromechanical pulses, but they actually represent an intelligent language to which our entire being responds!
HeartMath is a scientifically-based system that aims to help individuals manage stress and improve their overall well-being.
By using simple tools and exercises, such as heart-focused breathing and positive emotional shifts, HeartMath can help you to regulate your physiological responses to stress.
Through consistent practice, you can experience reduced levels of stress and increased emotional balance ultimately building your resilience to stress. As I touched on in the introduction, it is how we EMOTIONALLY RESPOND to a stressful event that ultimately has a powerful impact on mind, body and spirit. HeartMath techniques help us to REGULATE how we respond emotionally, physically and mentally to stress. You can learn more at HeartMath.com.
10. Serotonin “Hacking”
Last but NOT LEAST: Serotonin is a neurotransmitter that regulates mood, anxiety, and happiness. Increasing serotonin levels can help to reduce stress, increase feelings of well-being, and improve overall mood. Therefore, incorporating activities that contribute to serotonin release or production into your routine can have significant benefits. Just by knowing a few serotonin hacks, you’ll have something to reach for during stressful times.
Here are a few examples of natural ways to boost serotonin in your body:
1. Get Moving: Engaging in regular physical activity, such as brisk walking, running, or dancing, can stimulate serotonin production and promote a positive outlook.
2. Healthy Eating: Consuming foods rich in tryptophan, such as turkey, eggs, nuts, and seeds, can support serotonin synthesis. Additionally, complex carbohydrates like whole grains can aid in the transportation of tryptophan to the brain.
3. Sunlight Exposure: Spending time outdoors and soaking in natural sunlight can increase serotonin levels. Aim for at least 15-30 minutes of sunlight exposure each day.
4. Prayer and Meditation: Practices like prayer, meditation, and deep breathing can help reduce stress and elevate serotonin levels, contributing to a calmer and more balanced state of mind.
5. Adequate Sleep: Prioritize quality sleep to allow your body to regulate serotonin levels effectively. Create a relaxing bedtime routine and aim for 7-9 hours of sleep each night.
How Will You Respond To Stress?
Which of the following would you be most interested in? A Self-Care Guidebook listing out plenty of practices for different needs and situations to improve your health and wellbeing? A Lifestyle Audit Planner that you can use each year to take roll of your productivity and life moments to keep you on track? Or a monthly Kids Magazine to go through with your child whether your homeschooling or not, but you can learn homesteading and herbal skills as well as read fun stories? LET ME KNOW IN THE COMMENTS! <3
Thanks for reading!
p.s. You’re a good mom by the way.
