Strategies for Finding Calm in the Chaos
Let's be honest, working mum life can feel like one never-ending whirlwind of demands and deadlines - and that’s just from your little ones! Coupling that with running your own business, leading a team and having to show up for clients, it can feel like a never ending ride on the merry-go-round.
I hear you! My daughter was 4 years old when I became a single mum and I struggled to manage her and my 6 year old business. The two did not get along.
Stress often becomes your constant companion, and sometimes it feels like you could scream just for a few moments of peace. I think we’ve all gone and stood in the bathroom or a walk-in cupboard just to take a breath.
But here's the thing: we can't let stress run the show because all it does is feed itself with more angst, fear, anxiety and overwhelm.
Let's take back control and find pockets of calm within the beautiful chaos of family life. Here’s some helpful tools and tips to help you keep stress in the cupboard and not you:
Find Your Stress Triggers: Understand what sets you off is the first step to managing it.
Stress isn't a one-size-fits-all monster. What stresses me out might not faze you at all. So, your first step is detective work! Take some time to observe yourself.
Notice what is going on in your: Does your heart race, do you hold your breath, or tense your muscles when you feel stressed?
Track your moods: Are there specific times of day or situations that consistently make you irritable or snappy? Could it be that you’re skipping meals and therefore the ‘hangry mum’ appears - I know she shows in our house quite often.
Write it down: Keep a stress journal for a week, jotting down when you feel overwhelmed and what was happening around you. It doesn’t need to be detailed - a coloured face could do the trick using yellow for low level stress through to dark red for high levels/
Understanding your unique stress triggers is like getting a map to navigate challenging situations. It will help you to prepare and plan.
Quick Stress-Busting Techniques: Easy-to-implement strategies when you’re feeling overwhelmed.
Sometimes, we need to put out the immediate stress-fire before we can address the root causes. Here are some quick techniques to try the next time overwhelm threatens to take over:
Breathe Deeply: Take a few slow, deep breaths, focusing on filling your belly with air. This might sound simple, but it activates your body's calming response.
Take a Mindful Break: Step away for 5 minutes (not back in the cupboard - try standing outside). Change your environment, look out the window, or listen to a calming song.
Move Your Body: Even a quick walk around the block or some stretching can help release pent-up tension and shift your energy.
A year ago my words for the year were Pause and Breathe and it helped in many situations when I would have previously spun into a stressed muddle. Reminding myself to: Stop, Pause and Breath allowed me to regain my own mindset.
Building a Stress-Resilient Mindset: Shifting your perspective for long-term stress management.
Quick fixes are great, but real stress-resilience is a mindset shift. Think of it like building stress muscles! Here's how:
Challenge Negative Thoughts: Are you telling yourself stressful stories that might not be entirely true? Try reframing them in a more positive or neutral way.
Focus on Control: There's a lot we can't control as mums. Focus your energy on what you CAN influence, and let go of the rest.
Practice Gratitude: Taking a few minutes to list 3 things you're grateful for can surprisingly shift your mood and perspective.
When to Seek Professional Help: Recognising the difference between daily stress and needing additional support.
We all experience stress, but sometimes it veers beyond what we can handle on our own. Don't hesitate to seek professional help if:
Stress interferes with daily life: You struggle to function at work, manage your home, or connect with loved ones.
You have unhealthy coping mechanisms: Turning to food, alcohol, or other substances to manage emotions.
Your mental health suffers: Experiencing persistent sadness, anxiety, or difficulty sleeping.
Remember, asking for help is a sign of strength, not weakness.
Journal Prompts for Stress management
What are my biggest stress triggers right now?
Which quick stress-busting technique will I try in my next stressful moment?
How can I start to challenge some of my negative stress-related thoughts?
Remember, mama, you're doing an incredible job. Stress is a normal part of the journey, but it doesn't have to define you. Let's build your stress-fighting toolkit together!