Guest post written by Beth Rush of Body+Mind

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Being a stay-at-home mom is often described as the most rewarding job in the world — but behind the scenes, mothers face mounting stress, emotional fatigue and burnout. What is driving this increasing stress, and how can you and your partner navigate to better well-being?

How Stress Levels Are Rising Among Stay-at-Home Moms

Mothers employed beyond the family face their own significant challenges, and “mommy wars” debating which type of parent is worse off are harmful and divisive. However, research into stress and burnout among stay-at-home moms (SAHMs) and employed moms has shown that while both types are under great pressure, there are some differences. 

• Stress levels: SAHMs experience significantly higher stress levels than mothers working for pay, possibly due to social isolation and the fact that employed mothers experience greater social acceptance.

• Burnout: SAHMs are also slightly more likely to experience burnout than those employed outside of the home. 

• Depression and anxiety: SAHMs have a higher likelihood of developing depression or anxiety.

Following the COVID-19 pandemic, 31.6% of families are still adversely affected by financial insecurity, loss of support systems and higher levels of health anxiety. Parents of all kinds are struggling, but moms at home may be struggling most of all. This has given rise to what is commonly called the SAHM syndrome.

What Is the SAHM Syndrome?

This informal term is shorthand for the emotional and mental health challenges of being a home-based mom. It is a way of recognizing the burnout, isolation and depression that many feel. Why are stay-at-home moms so stressed?

Impossible Expectations

These days, most people understand that SAHMs are not effortlessly getting their nails done and sipping cocktails while immaculately dressed children play nicely in their spotless home. However, in some quarters, the outdated image of the stay-at-home mother having an easy life persists. The reality is that this is a relentless, never-ending physical, emotional and mental undertaking.

Social media is another stress factor here, with images of supposedly perfect mothers everywhere you look. SAHMs feel under pressure to compete with one another, and failure to live up to impossible expectations often leads to feelings of inadequacy. 

Invisible Cognitive Load

SAHMs have invisible checklists in their heads that never go away and are never completed. It’s not just child care and housework, either. Moms manage the logistics of the entire household, often including their partner’s appointments or travel schedules. They have to be four steps ahead at all times, juggling constantly shifting priorities, emergencies, day-to-day events and long-term plans. 

No “End of Day”

Many jobs are extremely demanding and pressurized, but the key difference for a SAHM is that there is no defined end of day. There is no clocking off time, no chance to leave the office or end your shift until tomorrow, and no lunch break. Parenting is a 24/7 responsibility with no paid time off, overtime, sick leave or promotions. 

Even once your partner gets in from work, you’re not off duty. You might feel the need to cater to their needs, too, even in the most understanding and progressive relationships. The lack of off-time leads to chronic, ongoing stress and exhaustion.

Financial Dependence and Insecurity

Many at-home mothers feel that they should be grateful. They have the opportunity to stay home and be fully involved with their kids, but this usually comes at the cost of increased financial pressure on the working partner. Typically, SAHMs are well aware of this and feel that showing stress or asking for help is being ungrateful in some way. 

Meanwhile, juggling the household budget on just one income is stressful in itself. Additionally, moms without a personal income may feel a loss of independence.

Lack of Societal Support

Primary at-home caregivers in the U.S. do not earn Social Security credits for years spent caring for children. This means they may have little or no benefit in their own name, further increasing reliance on a partner. In contrast, many countries, including Canada, the U.K., France, Germany and Sweden, provide pension credits for these years. 

Additionally, the Child and Dependent Care tax credit is only available to families paying for child care, not for those with a full-time parent at home. The U.S. is also one of only six countries in the world that does not guarantee paid parental leave, making it harder for the working partner to support the mother. These structural inequalities further add to the stress that causes the SAHM syndrome. 

Loss of Personal Identity

All stay-at-home moms were something else before they became mothers. They may have had a career of their own or cherished hobbies they no longer have time for. It’s not that you don’t love the identity of “mom” — just that there is often no time to reclaim even a small part of your own unique personhood. Being an at-home parent is all-consuming, and taking time out for yourself may feel selfish, not to mention being tricky on a practical level. 

Social Isolation and Loneliness

Many home-based moms can go days without seeing anyone other than their children and their partner. Social interaction usually centers on the kids and their play dates and appointments, so most of their social contacts are other mothers. 

While friendship with other parents is important, SAHMs often feel cut off from the adult world. When everything revolves around the kids, many miss professional or grown-up interactions where children are not the topic of conversation. While mothers enjoy being around their children, they also need and want to be part of the adult world. 

How to Ease SAHM Syndrome

By understanding why stay-at-home moms are so stressed, families can identify ways to help lessen burnout and depression. Every parent is different, but if you are a full-time mother at home, here are some suggestions that may help.

Partner Support

Your partner is your ally and your co-parent. It is not unreasonable to reach out and ask for more support from them. If unequal division of labor is exhausting you, or if you feel unseen and unappreciated, say so. 

Be direct and specific when asking for what you need. For example, you might ask your partner to take over bedtime routines on certain nights. It is in everyone’s interest for you to function well and happily, and you will probably find that your partner wants to help, but perhaps needs clear direction on what you need from them. 

Self-Care

It may seem impossible to carve out time for yourself, and setting boundaries, especially with your children, can feel selfish or unreasonable. It isn’t. Depending on the ages of your kids, there will be periods when they are safe and occupied and during which you can grab some personal time. 

The problem is, you probably instinctively use these periods to quickly run through some chores instead. However, on some days, it really is more important to chill out for 20 minutes instead of getting the dishes done there and then. Communicate with your partner about reasonable expectations and warn them not to expect a constantly pristine household. 

Prioritizing Your Health

When you’re constantly on the go and increasingly exhausted, your health can suffer. Make it a priority to stay hydrated by aiming for at least 11 cups of water, milk or other fluids a day. Try some breathing exercises to calm your stress, or grab a comforting snack without feeling guilty about calories. 

Stepping outside for a few minutes of fresh air can provide a mental reset, or you could try mindfulness meditation, which has been shown to help lower parental stress levels. Keeping a self-compassion journal can be helpful, such as jotting down kind thoughts about yourself. What works for each mom will be different, but if your well-being suffers, everyone suffers. 

Reclaiming Your Identity

Aim to create at least one session a week where you can spend time without your children, preferably out of the house, doing something you love. Negotiate with your partner or extended family to make this happen, or set up a rotation with mom-friends to facilitate this for all of you. 

During this precious time, think about reclaiming an old hobby you had to give up, working toward your fitness goals, pampering yourself or simply reconnecting with your non-mom social life. Having this regular oasis each week can go a long way toward combating ongoing stress during the rest of the week. 

Additionally, carve out small 15-minute periods during the week where you can focus exclusively on one personal goal or hobby that lends itself to short bursts. Little and often is important in breaking up the heavy work of being a primary caregiver.

Lifting the Invisible Load

Stay-at-home moms are the backbone of countless families, yet their challenges often go unseen. If you are one of these family heroes, know that your well-being counts. It isn’t easy, but with your partner’s support, you can mitigate some of the stress and burnout you face. When you feel more valued and empowered and less alone on your journey, the whole family will benefit.

Beth is the family wellness editor at Body+Mind, a health and wellness brand. Her work centers around building healthy dynamics within families. She is raising her own family on plant-based recipes and mindful nutrition.

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Guest post written by Cora Gold of Revivalist

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Parenting is beautiful, rewarding and overwhelming. While a partner, family member or therapist can offer support, there’s something uniquely comforting about having a fellow mom nod along while you vent about your toddler’s 3 a.m. wake-up party. 

That’s the magic of mom friends. You don’t need dozens — just one or two who truly get you can make all the difference.

Why You Need Mom Friends

Bonding with other people provides social support, so friends of any kind are a blessing. Other moms can help you carry and share the load because they know how it feels. You need them for the following reasons:

• They get it: Other moms know what it’s like to step on a Lego at 6 a.m. or survive on half a cup of lukewarm coffee. You don’t need to explain the mental gymnastics of getting everyone dressed and out the door. 
• They help you feel seen: When you’re juggling too much and start to doubt yourself, a mom friend can say, “You’re doing great,” and actually mean it. No judgment, no competition, just solidarity. Comforting words from someone who sees and knows can help stave off depression brought on by a lack of sleep.
• They pull you out of the isolation bubble: Motherhood can be lonely, especially if you’re home with little ones all day. Mom friends help you laugh, cry and commiserate. Sometimes, one open conversation can remind you that you’re supported. 
• They help you be a better friend: Being there for someone else, sharing active advice, listening or dropping off soup when her kid’s sick can make you feel more connected and fulfilled.

How to Find Your Mom Friends

Making friends isn’t always easy, but you already have something in common with the other moms — you all have kids. People naturally congregate when they think similarly, so find those connections in the circle of motherhood. If it doesn’t come naturally, you can try these tips for finding other moms to befriend. 
1. Start With Your Child’s School or Daycare

Chat with other parents while you wait in the school pickup line. Compliment someone’s shoes or stroller and let the conversation build naturally. You’ll start to notice familiar faces and potential friend vibes.

2. Join Parent-Kid Activities

Consider music class, toddler gym, art sessions — anything that gets you both out of the house. These settings are ideal for striking up conversations. Your kid will probably do something hilarious or chaotic to create an instant icebreaker, letting you meet and greet other moms.

3. Say “Yes”

Have you been invited to a book fair, backyard hangout or birthday party? Go, even if you don’t feel like it. It might be where you meet your future best mom friend over shared cake and chaos.

4. Be the Inviter

If it’s a shy community, you may want to step up and invite all the moms to a playdate meetup to boost your and your child’s social life. It doesn’t have to be fancy or catered. Moms are usually grateful for any excuse to get out of the house and connect with someone new.

5. Use Local Facebook or WhatsApp Groups

Search your town and “moms” to join the conversation. You’ll find everything from vent threads to park meetups and stroller recommendations. Don’t be afraid to post. A simple “Hey, I’m new here. Is anyone up for a playdate this week?” often sparks replies.

6. Try Friendship Apps

Yes — there’s an app for moms to make friends with other moms. It’s called Peanut, and it’s like Bumble but for mothers. Create a profile, share a bit about your parenting stage and start chatting. It’s surprisingly helpful for finding like-minded moms near you.

7. Strike up a Conversation at the Park

It doesn’t need to be a deep chat. Just a simple “How old is your child?” or “That slide is dangerous, right?” can lead to a real connection. If you feel a spark, suggest meeting again the same time next week. That’s how friendships start.

8. Volunteer

Get involved at school, community events or local fundraisers. Volunteering naturally connects you to other parents and gives you something other than diapers to talk about. It also shows others you care and are reliable, which quickly builds trust and connection.

9. Pay Attention to the Vibe

It’s not always going to click. You’re not trying to befriend everyone, just the ones who share your values and style. Look for those who feel easy to talk to, laugh with and support you without judgment.

10. Include Others

When you find people, don’t forget what it felt like to be new or lonely. Invite the mom standing alone at the playground. Introduce her to your group. That small gesture might change her whole week — she could be your next best friend. 

Dealbreakers to Remember

Not all friendships work out, whether with moms or other friends. Watch out for signals that you should move on or find another mom to chat with.

When you feel judged instead of supported, it’s a clear sign to look for a different friend. Mom connections should lift you up and not make you question your every decision. You should feel better after a chat, not worse. While you may have different parenting styles, they shouldn’t be entirely incompatible. Parenting style clashes can cause tension or make managing playdates difficult, breaking the friendship. 

If the friendship feels one-sided, and you’re putting in all the work, it’s not beneficial. You want a friend, not a second child. Your mom friends should remember big moments and show up when it counts.

The Power of Mom Friends

Finding your people as a mom can feel awkward and slow, but it’s worth it. Connecting with someone who really gets sleep deprivation, meltdowns and quiet joys changes your whole motherhood experience. 

So put yourself out there. Say “Hi,” share your story and connect with someone who helps you stay grounded.

Cora Gold is a parenting writer and editor of women’s lifestyle magazine, Revivalist. She writes about self care tips for moms and parenting techniques for publications including Scary Mommy and CafeMom. Connect with Cora on LinkedIn, Pinterestand X.

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Guest post written by Beth Rush of Body+Mind

Want to write for us? Click here to check out our submission guidelines.

Being a parent means juggling a lot at once. Traditional productivity advice frequently feels out
of touch with the reality of never-ending to-do lists and unexpected chaos.
The new “lazy genius” TikTok trend can help you focus on what truly matters — getting stuff
done and feeling good about yourself. It’s all about creating a method that works for you.

What Is Tiktok’s ‘Lazy Genius’ Trend?

If you’ve ever scrolled through TikTok looking for productivity hacks, you might have
encountered a lot of different videos — some more helpful than others.
Bestselling author and podcaster Kendra Adachi created TikTok’s “lazy genius” trend. The
approach is all about being smart about what matters and letting go of perfection in everything
else. The “lazy genius” method encourages you to prioritize, simplify and focus on systems that
work for you — all without feeling guilty.
This mindset is a game-changer for working parents who are juggling careers, kids and
personal well-being. It shifts the focus from perfection to practical and realistic solutions.

10 ‘Lazy Genius’ Routines for Working Moms

Being a “lazy genius” is all about using efficient methods, easy hacks and to-do lists that
actually make sense. Here are the top 10 “lazy genius” routines for working moms.

1. Organize Your Home With Function In Mind
   Forget Pinterest-perfect organization. A “lazy genius” home is organized with function in mind. If a
   system is too complicated to maintain, it’s not working. Figure out what makes life
   easier—whether it’s a bin for random toys or a drop zone by the door for backpacks — and use
   it. The goal isn’t perfection. It’s function.
2. Name What Matters Most
   Work, family time, your personal well-being — everything competes for your attention. Name
   what matters most each day instead of prioritizing everything. Maybe today, it’s making a
   homemade meal. Tomorrow, it could be an uninterrupted hour of work.
   Write down your top three priorities each morning. This simple habit helps prevent the feeling of
   being pulled in a million directions, making sure you dedicate energy to what truly matters.
3. Make Meaningful To-Do Lists
   Your to-do list should work for you instead of overwhelming you. Separate tasks into different
   categories depending on how much energy they require. Consider breaking tasks into
   manageable steps and limit yourself to three main ones per day. A list that resonates with your
   realistic energy levels will help you focus on what’s necessary and reduce decision fatigue.
   Another useful trick is time-blocking. Assign a specific time window to each task so you’re not
   left wondering if you’ll get everything done. Even a simple 20-minute window for doing laundry
   or answering emails can keep you on track.
4. Say Goodbye to the All-Or-Nothing Mindset
   The belief that if you can’t do something perfectly, it’s not worth doing at all is one of the biggest
   productivity killers. The “lazy genius” approach flips this narrative. Instead of adopting an all-or-
   nothing mindset, understand the importance of taking small steps. A 10-minute cleanup is better
   than nothing.
   Instead of thinking, “I don’t have time for a full workout, so I won’t exercise at all,” try exercising
   for five minutes or taking a quick walk. Simple actions like these may seem insignificant, but
   they improve your mental health and strongly impact your long-term well-being.
5. Create Go-To Patterns
   Parents constantly face decision fatigue. Creating and sticking to go-to patterns when you’re
   short on time can be a game changer.
   By eliminating unnecessary choices, you save time and mental energy for what really matters.
   Establish weekly meal themes, like Taco Tuesdays. Create an easy outfit formula — like jeans,
   a t-shirt and sneakers — for days when you’re running out of the door or have a long list of
   errands to get through.
6. Help Future You Today
   A little planning today makes life easier tomorrow. Ask yourself: What small actions can I take
   now that my future self will thank me for? It could be as simple as setting out workout clothes or
   scheduling an appointment in advance. Developing a habit of future-thinking keeps you ahead
   of chaos. Even dedicating five minutes to prepping for tomorrow can make a world of difference.
7. Use AI Tools for School Lunches
   Take the guesswork and frustration out of constantly planning your children’s school lunches.
   AI-driven tools and apps can generate recipes based on what’s in your kitchen. Using grocery
   delivery services or shopping list apps can also eliminate last-minute stress. A few clicks can
   save hours of decision-making each month.
8. Manage External Demands
   From school emails to social obligations, external demands pile up quickly. Deal with them the
   “lazy genius” way by setting boundaries. Create auto-responses for common requests, schedule
   time for family admin tasks, and use a family calendar for weekly activities. Controlling your time
   means reclaiming your peace.
9. Batch-Make Snacks
   Preparing snacks ahead of time saves you from last-minute scrambling. Setting aside time once
   a week to wash, chop and portion snacks into containers of snack bags can make your life so
   much easier. As a bonus tip, consider storing the snacks in an easy-to-reach spot so your kids
   can help themselves, freeing you up from constant snack duty.
   

Embracing Your Inner ‘Lazy Genius’

Tiktok’s “lazy genius” trend is not about doing everything flawlessly. It’s about making life easier
in ways that matter to you. By creating “good enough” systems, you can reduce stress while
saving time and taking care of yourself. So whether it’s a quick break, a low-effort dinner plan or
a simplified routine, allow yourself to be a lazy genius.

Beth is the family wellness editor at Body+Mind, a health and wellness brand. Her work centers around building healthy dynamics within families. She is raising her own family on plant-based recipes and mindful nutrition.

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Guest post written by Cora Gold of Revivalist

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Finding time to rest as a mom often feels out of reach. Between managing your kids’ schedules, work and household chores, sleep can easily take a backseat. The thing is, getting quality sleep is essential for your health, energy and ability to tackle the day. Here are practical tips to help you catch those much-needed z’s, even with a packed schedule.

1. Make and Stick to a Regular Sleep Schedule

Your body thrives on routine, and going to bed at the same time each night helps regulate your internal clock, known as your circadian rhythm. This influences everything from energy levels to hormone production and other body processes. Irregular circadian rhythms can affect your sleep schedule, leading to deprivation and affecting your overall health.

If your kids’ bedtime routines eat into your rest time, try streamlining their nighttime rituals to finish earlier. For instance, set a specific time for reading or cuddling so you create a clear endpoint to transition into your routine.

2. Wind Down With a Nighttime Routine

The chaos of the day can make it hard to switch off at night. Developing a consistent nighttime routine helps signal your body that it’s time to rest. Calming activities like reading, journaling or taking a warm bath might do the trick.

A 10-minute soak or shower in water around 104 Fahrenheit at least an hour before bed lowers your core temperature faster, signaling to the body that it’s time to shut down. Avoid screens during this time. The blue light from phones can make it harder to fall asleep.

3. Create a Relaxing Sleep Environment

Your bedroom should be your sanctuary. Promote relaxation by keeping it cool, quiet and clutter-free. The National Sleep Foundation recommends a temperature between 60 and 67 degrees Fahrenheit for optimal sleep.

Invest in quality bedding and pillows to ensure comfort. Consider blackout curtains or a white noise machine if your room gets bright early in the morning or noisy at night. If you have trouble with neck pain or can’t get comfortable, try to replace your pillows every couple of years to ensure that they are supportive and clean. Even a small change like that can make a huge difference. 

4. Get Sunlight During the Day

Spending time in natural light can improve your sleep-wake cycle by reinforcing your body’s circadian rhythm. Morning sunlight helps increase serotonin levels, a mood-enhancing chemical that converts to melatonin at night.

A well-lit environment during the day isn’t just beneficial for sleep, especially if you work from home. Getting less sunlight during the winter months is linked to lower energy levels and a dip in mood. This triggers seasonal affective disorder (SAD), a depressive condition known to diminish sleep quality. SAD affects around 5% of adults in the U.S.

Setting up a workspace near a sunny window or taking a short walk outside can make a significant difference. Aim for at least 30 minutes of sunlight exposure each morning to set yourself up for better sleep.

5. Delegate and Share the Load

It’s tempting to want to do it all, but overloading yourself is a precursor to burning out. Experiencing high levels of stress and burnout directly impacts your ability to fall and stay asleep.

Assigning kids age-appropriate responsibilities will lessen your workload and is one of the best opportunities to teach them valuable life skills. Don’t hesitate to delegate tasks to your partner or older kids or hire help for certain chores. Knowing you have support lets you focus on winding down earlier and getting the rest you need.

6. Limit Caffeine and Late-Night Snacking

As a busy mom, coffee may seem like the best lifeline, but too much caffeine late in the day can interfere with your sleep. Caffeine reaches its peak after 30 minutes, by which time it blocks adenosine, a chemical in your brain that promotes sleep.

Consider switching to herbal drinks like chamomile or peppermint tea in the afternoon and evening to avoid interference with your sleep. Similarly, avoid heavy or spicy meals close to bedtime, which can result in discomfort and restless nights.

7. Practice Mindfulness or Gentle Yoga

Stress is one of the biggest culprits of poor sleep. It’s easy for busy moms to feel overwhelmed. Mindfulness exercises before bed help you unwind and prepare for rest. Practices like deep breathing exercises improve sleep quality by lowering stress levels and calming the mind. You also learn to recognize and deal with insomnia-inducing thoughts to achieve quality shuteye.

Better Rest Is Possible

You deserve the energy and focus that comes with adequate sleep. Small adjustments to your habits and environment can help you get enough rest without compromising your busy schedule.

Taking care of your needs isn’t selfish — it’s how to be the best version of yourself.

Cora Gold is a parenting writer and editor of women’s lifestyle magazine, Revivalist. She writes about self care tips for moms and parenting techniques for publications including Scary Mommy and CafeMom. Connect with Cora on LinkedIn, Pinterest and X.

Guest post written by Dr. Mary Bran

Want to write for us? Click here to check out our submission guidelines.

Being a mom is a rewarding but demanding job. From managing the household to caring for children, moms often feel overwhelmed and stressed. Maintaining mental health is crucial for moms to handle daily challenges and enjoy their lives. However, many moms neglect their mental well-being, focusing instead on the needs of their families. Creating a daily mental health routine can help moms care for themselves while still being there for their loved ones. This article will outline simple daily practices that can support moms in maintaining their mental health, starting with a positive morning routine, midday practices to manage stress, and an effective evening routine for a good night’s sleep.

Morning Routine

Starting the day with a positive mindset can set the tone for the rest of the day. Here are some practices that can help moms begin their day on the right foot:

1. Mindful Waking and Stretching: Instead of jumping out of bed and rushing into the day’s tasks, take a few moments to wake up mindfully. Stretch your body gently, focusing on how each part feels. This can help you become more aware of your body and start the day calmly.
2. Morning Meditation or Deep Breathing Exercises: Spend a few minutes meditating or doing deep breathing exercises. This can help clear your mind and reduce any anxiety you might feel about the day’s responsibilities. Simply sit in a comfortable position, close your eyes, and take slow, deep breaths. Focus on your breathing and let go of any distracting thoughts.
3. Setting Daily Intentions or Goals: Before diving into your tasks, take a moment to set some intentions or goals for the day. These don’t have to be major achievements; they can be simple things like “I will take a short walk today” or “I will spend quality time with my kids.” Setting intentions can give you a sense of purpose and direction, helping you stay focused and positive throughout the day.
4. Nutritious Breakfast for Energy and Mental Clarity: Eating a healthy breakfast is essential for maintaining energy and mental clarity. Choose foods that are rich in nutrients, such as fruits, whole grains, and proteins. Avoid sugary cereals or pastries, as they can cause energy crashes later in the day. A balanced breakfast can help you feel more alert and ready to tackle your tasks.

Midday Practices

As the day progresses, it’s important to manage stress and maintain focus. Here are some practices to help you stay on track:

1. Short Breaks for Relaxation and Mindfulness: Taking short breaks throughout the day can help you relax and recharge. Spend a few minutes away from your tasks, practicing mindfulness or simply resting. Close your eyes, take deep breaths, and let go of any stress or tension. These breaks can help you stay calm and focused, making you more productive in the long run.
2. Physical Activity or Quick Exercise Routines: Incorporating physical activity into your day can boost your mood and energy levels. Even a short walk around the block or a quick exercise routine can make a big difference. Physical activity releases endorphins, which are natural mood lifters. Find an activity you enjoy and make it a part of your daily routine.
3. Healthy Lunch and Hydration: Eating a healthy lunch and staying hydrated are crucial for maintaining energy and focus. Choose a balanced meal with plenty of vegetables, lean proteins, and whole grains. Drink plenty of water throughout the day to stay hydrated. Avoid heavy, greasy foods that can make you feel sluggish and tired.
4. Gratitude Journaling or Positive Affirmations: Take a few moments during the day to practice gratitude or positive affirmations. Write down things you are grateful for or repeat positive statements to yourself. This can help shift your focus from stress and negativity to positivity and appreciation. Gratitude journaling and affirmations can boost your mood and help you stay motivated.

Evening Routine

Continuing with an effective evening routine, here are the remaining practices to help you wind down and prepare for a restful night’s sleep:

1. Reflective Journaling or Family Discussions: Spending time to reflect on your day can be very therapeutic. Writing in a journal about your thoughts, feelings, and experiences helps you process your day. If you prefer, you can have discussions with your family about what happened during the day. This not only helps you unwind but also strengthens family bonds. Sharing your day’s highlights and challenges can make you feel supported and connected.
2. Light Stretching or Yoga: Incorporating light stretching or yoga into your evening routine can help your body relax and prepare for sleep. Gentle movements and deep breathing can release any tension or stress accumulated during the day. This practice can also improve flexibility and overall well-being. Even a short session of 10-15 minutes can make a significant difference in how relaxed you feel before bed.
3. Limiting Screen Time Before Bed: Reducing screen time before bed is crucial for better sleep quality. The blue light emitted by phones, tablets, and computers can interfere with your body’s natural sleep-wake cycle. Try to turn off electronic devices at least an hour before bedtime. Instead, engage in calming activities like reading a book, listening to soft music, or practicing relaxation techniques. This will help your mind to wind down and prepare for sleep.
4. Creating a Calming Bedtime Ritual: Establishing a calming bedtime ritual signals to your body that it’s time to sleep. This can include activities such as taking a warm bath, reading a soothing book, or listening to relaxing music. A consistent routine helps your body recognize when it’s time to wind down, making it easier to fall asleep. These rituals create a peaceful transition from the day’s activities to a restful night.
5. Ensuring a Comfortable Sleep Environment: Your sleep environment plays a significant role in the quality of your sleep. Make sure your bedroom is quiet, dark, and cool. Invest in a comfortable and firm mattress that supports your body and enhances your sleep quality. Comfortable bedding and pillows also contribute to a restful night. Keep the room tidy and free from distractions to create a serene atmosphere conducive to sleep.

Creating a daily mental health routine is essential for moms to maintain their well-being and handle the challenges of motherhood. By starting the day with a positive morning routine, managing stress with midday practices, and winding down with an effective evening routine, moms can take care of their mental health. Mindful walking, meditation, setting daily goals, and a nutritious breakfast can set a positive tone for the day. Short breaks, physical activity, a healthy lunch, and gratitude journaling can help manage stress and maintain focus throughout the day. Reflective journaling, light stretching, limiting screen time, creating a calming bedtime ritual, and ensuring a comfortable sleep environment can help moms unwind and prepare for a restful night’s sleep.

Taking care of mental health is not a luxury but a necessity, especially for moms who juggle multiple responsibilities. By incorporating these simple daily practices into their routine, moms can improve their mental well-being, making them better equipped to handle the demands of motherhood. Remember, a healthy mom is a happy mom, and taking care of yourself is the best way to take care of your family.

Dr. Mary Bran is a Clinical Psychologist and Researcher dedicated to educating people about human behavior and mental illnesses. As the co-founder and owner of Sleep Advisory, Mary combines her expertise in psychology with her passion for sleep health, providing valuable insights into the importance of quality sleep and effective sleep solutions. With years of experience and extensive research, Mary is committed to raising awareness about mental health needs and supporting individuals in achieving better sleep and overall well-being. 

Guest post written by Abby Calabrese

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What are the signs that you’re headed towards burnout? For busy professionals and/or busy moms, it’s easy to just keep running and not realize when burnout is creeping up. It is so important to be in tune with ourselves and understand the signs of when you’re nearing burnout. 

Some of the major signs that I’ve noticed whenever burnout creeps up are feeling exhausted all the time, even if you got a good night’s sleep. Also, you might notice that you’re getting sick more often. Illnesses that you might’ve been able to bypass before are now leaving you in bed for multiple days due to a weakened immune system. You might notice that you’re relying heavily on coffee or other caffeinated substances just to get you through the day. For some people, impending burnout means they’re finding it hard to focus and be productive during the day, whether that’s at work or home. You might notice that you’re being too hard on yourself and there’s a lot of self-criticism going on.

You might also see that you’re pulling away from those activities that you know make you feel better. You’re convincing yourself that you don’t have time for some of the self-care hobbies that restore you. 

If several of these key signs resonate with you, it is an indication that you’re going to need to lighten or delegate out some of your workload. It’s just not sustainable or healthy when these signs are popping up, month after month. 

So now what? We identified some of the key signs that burnout is approaching, but even more importantly, what do we do about it? 

A big theme here is going to be boundaries. Learning to get comfortable with saying “no” to tasks or obligations that are not essential. Another one is going to be delegating. I have struggled with this in the past but it is critical to learn how to delegate some of the tasks that don’t necessarily need your personal touch involved. That leads to the next solution for burnout, which is accepting “good enough.” It might not be exactly how you’d handle it, and it might not have your touch on it. Still, if it’s good enough, that’s going to give you back time for self-care and for things that are going to restore you and overall leave you rested, a productive, better version of yourself, and allow you to start enjoying this amazing life you built.

This is going to take action on your part. You are going to have to go through and evaluate the things that are on your plate to see what you can delegate. There will be some tasks that just don’t make the cut. You will narrow down which ones are essential and that will be where you spend your time. 

With the freed-up space on your calendar, slide your self-care items in that spot! Schedule it, add it to your calendar, make it part of your day-to-day, and I think you’re going to notice an AMAZING difference. 

Abby Calabrese is a widely regarded speaker, expert consultant, and strategist for high-achieving female professionals. Throughout her career, she has flourished in her roles from the finance industry to high-pressure startups, interfacing with Fortune 500 companies, and working alongside a Celebrity TV Personality as the Chief Operating Officer of his investment company. From her insights and experience learned along the way, Abby has developed a proprietary model that helps guide women through creating more sustainable solutions for avoiding burnout and living life on their own terms. This article is a quick sampling of the type of work she does with her clients. Visit her website to learn more.

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Guest post written by Dr. Hannah Yang of Balanced Awakening

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With the relentless pace of modern work life, finding equilibrium in your personal working space has become crucial. Feng Shui, with its ancient roots in managing the flow of energy, presents a unique way of arranging your home office. 

This approach encourages a serene but energizing space that sparks creativity, promotes inspiration, and supports a healthier work-life balance.

Understanding the Core Concepts of Feng Shui

To bring balance to your home office using Feng Shui, getting acquainted with the foundational concepts of the Bagua, Chi, and the Five Elements is important.

The Bagua: Your Energy Map

Consider the Bagua as your guide to dividing your space into nine distinct areas, with each one correlating to an important life aspect, such as your professional growth, personal connections, or health. 

Within the context of your home office, utilizing the Bagua can pinpoint the perfect spots for your furniture, decorative items, and other features, ensuring a more positive working atmosphere.

Chi: The Vital Force

Chi is the life force that invisibly flows through all entities and spaces. The practice of Feng Shui focuses on maximizing this flow to create a space that vibrates with balance and harmony. 

A well-channeled Chi can elevate the sense of well-being, pave the way for success, and instill a natural ease within an environment. Look at Chi as the vibrant energy you want to draw in and enhance your work setting.

The Five Elements

At the heart of Feng Shui are the five elements – earth, metal, water, wood, and fire – each carrying its own set of energies and distinct features. Here is a quick look at these elements:

• Earth: Emphasizing stability, grounding, and the nurturing aspect of nourishment, the earth element is synonymous with a dependable sense of security. Decorating your workspace with hues of beige, brown, and yellow not only reflects Earth’s qualities but also creates an environment of peace and concentrated energy.
• Metal: Metal is associated with clarity, precision, and accomplishment. Metallic colors like silver, gold, and white can introduce a sense of order and focus into your space.
• Water: The water element is a symbol of wisdom, smooth progression, and the ability to adapt. It stands for a serene intelligence and flexibility in thought and action. Introducing elements such as small fountains or the soothing sounds of water into your space can create an ambiance of fluid tranquility and ease.
• Wood: The wood element is closely linked with expansion, creative energy, and fresh starts. By adding plants to your office, you not only bring the wood element into your space but also encourage an atmosphere rich in life and creative possibilities.
• Fire: Fire symbolizes the burning intensity of passion, vigor, and motivation. While the fiery hues of red, orange, and purple are effective, their use in a workspace should be measured. However, when applied thoughtfully, these colors can inject a vibrant burst of inspiration and spark creative thinking.
  

By incorporating these elements through color, materials, and shapes in your home office, you can create a balanced and supportive environment aligned with your goals.

Incorporating Feng Shui Principles into Your Home Office Design

Now that you understand the core concepts of Feng Shui, here’s how to strategically incorporate various elements into your home office space:

Improving Energy Flow through Desk Placement

The positioning of your desk is crucial in Feng Shui. The “command position” is the most powerful placement. Ideally, you’ll be facing the door of your office without being directly in line with it. This allows you to see opportunities coming while feeling secure and in control.  

If the command position isn’t possible, try to avoid placing your desk with your back to the door or directly facing a wall, as these positions can create feelings of vulnerability or being blocked.

Using Aromatherapy for Better Productivity

Aromatherapy can be a valuable tool for influencing your mood and mental state. This is why you’ll often see it used during trauma therapy or anxiety therapy sessions.

Need to really focus and stay alert? Peppermint or rosemary can offer an invigorating pick-me-up. Lavender, chamomile, or bergamot are known for their calming properties, perfect if workplace stress starts to build. If you’re stuck in a creative rut, orange or grapefruit could also potentially help get those ideas flowing.

Thoughtful Mirror Positioning

A well-placed mirror can create the illusion of more space and boost good energy flow in your office. Choose to reflect something enjoyable – a bit of nature outside your window or a piece of art that makes you smile. 

On the other hand, avoid mirrors reflecting clutter in your work area since it can make it feel like your workload is doubled or directly facing your front door, as it might push away positive energy.

Decorating Your Workspace with Natural Elements

A few well-placed plants can add vibrancy and positive energy to your workspace. For a touch of Feng Shui, explore using plants with symbolic meanings – snake plants for prosperity or spider plants to spark creativity.  

The soft sounds of a water fountain also bring tranquility, while natural materials like wood, stone, or crystals can create a sense of connection to the earth.

Embracing Natural Light and Color Harmony

When setting up your home office, make the most of natural light as it greatly impacts mood and efficiency, promoting feelings of vitality and focus. To inspire creativity, introduce shades of green and brown, reflecting the nurturing essence of the wood element. 

Additionally, touches of red or orange can inject bursts of enthusiasm and innovation since they have the dynamic qualities of the fire element. Select colors that speak to you, creating a cohesive and motivational workspace.

Softening Your Space with Careful Furniture Selection

To maintain a smooth flow of Chi in your workspace, prioritize furniture with rounded edges and gentle curves over sharp corners and edges. Not only does this choice encourage a more harmonious energy flow, but it also creates a more welcoming ambiance.

When selecting furniture, particularly your desk chair, consider ergonomic design principles. Investing in a comfortable and supportive chair can significantly reduce physical stress and promote proper posture, ensuring you remain aligned and energized throughout your workday.

Decluttering Your Workspace

Combatting clutter is crucial for maintaining positive energy and mental clarity in your workspace. Begin by addressing clutter in manageable portions, starting with reducing paper clutter. 

Explore options like digitizing documents or establishing an efficient filing system to minimize physical mess. You’ll also want to institute a regular decluttering routine, dedicating small increments of time each day or week to tidying up and organizing.

Recreate Your Home Office Space with Feng Shui

Implementing Feng Shui principles can revolutionize your home office, turning it into a sanctuary of efficiency, equilibrium, and creativity. Even minor adjustments inspired by Feng Shui can profoundly improve the energy and ambiance of your workspace, establishing a deeper sense of harmony and vitality during your daily tasks.

About the Author

Visionary and healthcare entrepreneur by passion, Licensed Psychologist by training, Dr. Hannah Yang loves creating new possibilities in the world of mental health and wellness. Dr. Yang established Balanced Awakening in 2015 as a niche psychotherapy practice for women. As Balanced Awakening flourishes in Chicago, and soon Miami, she also loves to tap into her passion for design and Feng Shui to create fabulous environments for herself, her team, and clients.

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Guest Post written by Taylor McKnight, Author for Nothing But Hemp

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As a busy working mom, you probably know it’s important to find ways to relax and take care of your mental health. But you might also discover that forcing yourself to relax can be stressful.

If you simply cannot find time for lengthy meditation sessions or other commonly suggested strategies, don’t fret! You do have other options. These five relaxation techniques will improve your mental health and leave you time for managing your busy schedule.

Use Waiting Times to Practice Deep Breathing

Other people might have hours to spend breathing deeply in a forest, but you have a packed schedule. The good news is that you can get the same effects from deep breathing within only a few breaths. Look for pockets of time when you can slowly breathe in and out. Practicing breathing deeply while you’re waiting in line or for a doctor’s appointment can instantly decrease stress.

Choose Workouts With Rhythmic Movements

There is no doubt that hitting the gym hard can get your body into shape. But sometimes, heavy workouts can feel stressful and time-consuming. Instead of laying on the guilt because you didn’t hit the gym, try going for a walk or swim with your kids. Or, you could choose to do some dancing in your living room. Choosing low-impact workouts that incorporate rhythmic movements helps to soothe your body while increasing the endorphins in your brain.

Explore the Relaxing Benefits of Hemp Products

If you’re using a glass of wine to relax, you could be stressing your body to the point that you feel less productive the next day. Drinking alcohol in the evening can also interfere with your sleep. Give CBD products a try to induce a similar sense of relaxation while still being in control of your actions. CBD gummies and tinctures work well for helping you to sleep at bedtime or making it easier to relax when you’re experiencing aches and pains.

Engage In Child’s Play

If long work days leave you longing for your past childhood when each day felt like bliss, then you can use this technique to connect with your kids and feel less stressed. Carve out some time in your busy schedule to sit down with your kids and color in a coloring book. Or, you could make shapes with modeling clay or paint. You can even use adult art materials if you prefer, but engaging your senses can help take your mind off whatever problems are stressing you out.

Do a Body Scan Meditation Before Bedtime

Meditating is another stress-reduction activity that is challenging for some people. Body-scan meditation allows you to focus your mind on each part of your body starting from the toes and moving to the top of your head. As you meditate, you’ll strive to notice and release tension in each body part until you feel completely relaxed.

The key to relaxation is to have several strategies in your self-care toolkit. Remember to check in with yourself occasionally to identify if you feel anxious, overly tired, or just plain stressed. Then, get in the habit of using your strategies regularly to achieve the best effects on your mental health.

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