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Mental Health and Gratitude for Mothers: Tips for avoiding Overwhelm and Burn Out as a Mum
As a Mother, taking time for yourself can seem impossible amidst the chaos of daily life. Juggling parenting, work, and household responsibilities can leave you feeling exhausted and drained. Here’s a reminder of 6 things to keep in the back of your mind every day to avoid being overwhelmed and burned out as a Mum.
- Take a break, every day! As a mum, it’s easy to put your own needs last. However, taking care of yourself is crucial for avoiding burnout.It’s okay to step away from your to-do list and take some time for yourself. Whether it’s a quiet cup of tea in a stolen moment during the day, taking a yoga class, a bubble bath when your partner comes home, or a walk around the block (even if you hve to take a pram with you), prioritising self-care every single day will help you recharge and prevent burnout. Remember, taking care of yourself is not selfish, it’s essential!
- Don’t be afraid to delegate. You don’t have to do it all alone. Get your partner, family members, or friends to help out with the kids or household chores.
- Simplify your schedule: Between school drop-offs, work, and extracurricular activities, your schedule can quickly become overwhelming. Look for ways to simplify, such as meal prepping or outsourcing household tasks like cleaning. Remember, it’s okay to say no to things that don’t serve you or your family’s needs.
- Say ‘no’ when you need to. Set boundaries and say no to things that don’t align with your priorities or values (even when it’s coming from your Mother in law). Saying no can give you more time and energy to focus on the things that matter most.
- Practice gratitude. Focusing on the things you’re grateful for can help shift your perspective and boost your mood. Take a few minutes each day to reflect on the good things in your life, whether it’s your family, friends, or a simple moment of joy. Appreciate the beauty in everyday moments, like a child’s laughter or a warm cup of coffee.
- Connect with other mums: It can be comforting to know that you’re not alone in the daily struggles of motherhood. Connect with other mums, whether it’s through a local parenting group or online forums. Sharing experiences and advice can help you feel more supported and less overwhelmed.
What is gratitude?
Gratitude is all about focusing on the positive aspects of our lives, no matter how small they may be. It’s about taking a moment to appreciate the little things that bring us joy and happiness. And the best part? Research shows that regularly practicing gratitude can help reduce symptoms of anxiety and depression, and increase our overall life satisfaction.
Let’s face it, as mothers, we have a lot on our plates. Juggling work, household chores, and taking care of our kids can leave us feeling exhausted and overwhelmed, but the simple practice that can really help is practising gratitude.
Making Gratitude a Habit to Boost our Mood, Positivity and Mental Health (aka How to Cope)
As a mother, starting a regular gratitude practice can help you to prioritise self-care and develop greater resilience in the face of stress and adversity. So, how do we make gratitude a habit? It’s easy:
- Start small by taking a moment each day to identify one thing you’re grateful for – maybe it’s the smell of fresh flowers, the taste of your favorite snack, or even just the warmth of the sun on your face. Once you’ve identified your moment of gratitude, take a few deep breaths and soak it in.
- Set aside a few minutes each day to reflect on the things you’re grateful for. You could do this first thing in the morning, right before bed, or even during a quiet moment in the day. With a little bit of practice, gratitude can become a daily habit that helps us stay centered, positive, and mentally healthy.
- Consider using a gratitude journal to track your daily reflections. Our gratitude journal is unique, with the gratitude prompts on gold foil stickers, to inspire you to write about something different each day you are grateful for.
- Involving your children in the gratitude practice can help to reinforce positive thinking and build stronger connections within the family. Encourage your children to participate in a gratitude practice as well, which can even help children sleep better at night (and what parent wouldn’t want that?)
- Mindfulness meditation can be a valuable tool for cultivating gratitude and reducing stress. Consider incorporating a few minutes of mindfulness practice into your daily routine, whenever you can find a quiet moment. This can help you to focus on the present moment and the things you’re grateful for right now.
- Take time to thank the people in your life who have made a positive impact. This could be a friend, family member, or even a stranger who has shown you kindness. Expressing gratitude to others can help to strengthen relationships and build a sense of community.
- And finally, when facing challenging situations, try to focus on the positives rather than getting bogged down by negative emotions. Using gratitude as a coping mechanism can help you to build greater resilience and bounce back from adversity. There is usually a silver lining to find in any challenging experience
- Start small: Begin by identifying one small thing each day that you’re grateful for. It could be something as simple as the first sip of coffee or holding your child. Try to recognise that gratitude for the simple thing, every time you enjoy it.
- Make it a habit: Set aside a few minutes each day to reflect on the things you’re grateful for. This could be first thing in the morning, before bed, or during a quiet moment in the day.
- Use a gratitude journal: Writing down your thoughts and feelings can be a powerful way to process emotions and gain perspective. Consider using a gratitude journal to track your daily reflections. Our gratitude journal is unique, with the gratitude prompts on gold foil stickers, to inspire you to write about something different each day you are grateful for.
- Involve your children: Encourage your children to participate in a gratitude practice as well. This can help to reinforce positive thinking and build stronger connections within the family, and gratitude can even help children sleep better at night (what parent wouldn’t want that?)
- Practice mindfulness: Mindfulness meditation can be a valuable tool for cultivating gratitude and reducing stress. Consider incorporating a few minutes of mindfulness practice into your daily routine, whenever you can find a quiet moment.
- Focus on the present moment: Rather than dwelling on past regrets or future worries, focus on the present moment and the things you’re grateful for right now.
- Express gratitude to others: Take time to thank the people in your life who have made a positive impact. This could be a friend, family member, or even a stranger who has shown you kindness.
- Use gratitude as a coping mechanism: When facing challenging situations, try to focus on the positives rather than getting bogged down by negative emotions. This can help you to build greater resilience and bounce back from adversity. There is usually a silver lining to find in any challenging experience.
- Cultivate an abundance mindset by focusing on what you do have rather than what you don’t have. Building a consistent gratitude practice takes time and commitment, but with dedication and effort, it can become a daily habit that helps you stay centered, positive, and mentally healthy
- Be consistent: Building a gratitude practice takes time and consistency. Commit to practicing gratitude regularly, even on days when it feels difficult or uncomfortable. Set a reminder in your phone for a certain time each day (perhaps when children sleep at night, or at a time when you know your partner can take over), and spend 5-15 minutes alone with your gratitude journal.
As a mother, it’s crucial to prioritize our mental health and well-being. Daily gratitude practice can serve as an essential component of our self-care routine, providing a valuable tool to boost happiness and resilience. By adopting a positive mindset and being present in the moment, we can navigate daily challenges with greater ease. Reflecting on the good things in our lives can guide us towards greater happiness and fulfillment. So, let’s make gratitude a habit and reap the benefits it brings to our lives.
