Mental Health Tips For Moms That Changed Motherhood For Me
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10 Mental Health Tips for Moms: How to Support Your Family Wellness
As a mom, I know firsthand how easy it is to put everyone else’s needs before your own. But the truth is, your well-being is the foundation for your family’s wellness. When you feel your best, you can show up for your kids and your partner in a more present, patient, and loving way. That's why I’m sharing these mental health tips for moms to help you take small but impactful steps toward mom wellness. So, let’s dive into some practical and simple things you can do to nurture your mental health.
1. Put Yourself Out There
I get it. Being a new mom, or even a mom with young kids, can feel really isolating. But one of the best things you can do is put yourself out there. Reach out to other moms at school drop-off or the park. Don’t be afraid to ask for their number, invite them over, or set up a playdate. Sometimes, just having another mom to talk to who understands the ups and downs of motherhood can make all the difference.
2. Start a “Book Club” (But Make It Fun)
Starting a book club might sound serious, but it’s really just an excuse to gather with other mamas for a couple of hours. You can chat, laugh, and catch up—whether you discuss the book for 10 minutes or the whole time doesn’t matter! It's about creating a regular meetup that lets you unwind and connect with other women.
3. Get Moving – Find Your Fitness Tribe
Movement is a game-changer for mental health. It doesn’t have to be anything intense; just start somewhere. Join a 5K and use it as motivation to train. Text a mom friend and make plans to be walking or running buddies. Being outside and getting your body moving releases those feel-good endorphins that boost your mood and energy levels.
4. Have a Night for Yourself Each Week
Yes, it’s possible! Find a way to carve out one evening a week that’s just for you. If you have family nearby, ask them to help out. If not, find a mom friend who’s willing to swap evenings watching the kids. Having a set night to unwind, read a book, take a bath, or catch up on a show can be a powerful mental health reset.
5. Prioritize Sleep
This is a big one! Seriously, getting good, quality sleep makes everything else easier. Try to make it a habit to grab a book, get cozy in bed, and turn on a red light to signal it’s time to wind down. Aim to be asleep by 9:30 pm (I know, it sounds early, but you’ll thank yourself). Consistent, restorative sleep can make a huge difference in how you feel both mentally and physically.
6. Set Up a Weekly “Mom Date”
Reach out to a mom friend and set up a weekly coffee or lunch date. Even if it’s just an hour, having that time to talk about life, vent, laugh, or just sit in quiet together can be incredibly recharging. It gives you something to look forward to and helps break up the week.
7. Join a Mom Group or Class
Find a local mom group, support group, or class you can join. It could be a playgroup for the kids or a yoga class for moms. These groups create a built-in community of people going through similar experiences. It’s a great way to make new friends and find the support you need.
8. Practice Self-Care Rituals
Self-care doesn’t have to be a whole spa day (though that would be lovely!). Start simple: light a candle while you take a shower, make yourself a cup of tea in the afternoon, or listen to a podcast you love while folding laundry. Little moments of self-care throughout the day add up and remind you to take a breath and focus on yourself.
9. Set Boundaries – It's Okay to Say No
It’s okay to say no to events or activities that overwhelm you. Protecting your time and energy is crucial for your mental health. If something doesn’t serve you or your family wellness, it’s perfectly fine to pass on it. Your mental space is valuable, so guard it.
10. Incorporate Mindfulness into Your Day
You don’t have to sit and meditate for hours, but finding moments to be mindful can help you manage stress. Practice deep breathing when you’re feeling overwhelmed, or take a few minutes each day to simply sit in silence. Try grounding exercises like walking barefoot in the grass or holding a warm cup of coffee in your hands and focusing on the sensations. These small practices can help calm your mind and bring you back to the present.
11. Nourish Yourself the Right Fuel
Let’s talk about how you’re fueling your body. It’s so easy to grab a cup of coffee and call it breakfast when you’re in mom mode, but over-relying on caffeine can actually make your mental health worse. Skipping a real meal in the morning can lead to blood sugar spikes and crashes, leaving you feeling jittery, anxious, and eventually exhausted.
Your body—and mind—needs a solid foundation of nutrients to get through the day. Start your morning with a balanced breakfast that includes protein, healthy fats, and fiber. This could be a smoothie with greens, berries, nut butter, and protein powder, or some avocado toast with eggs. Nourishing your body in the morning sets the tone for the rest of the day, helping to stabilize your energy levels and mood.
If you’re a coffee lover (which, let’s be honest, most of us are), try having a nutrient-rich breakfast first, then enjoy your coffee afterward. You might be surprised at how much calmer and more focused you feel when your body is properly fueled!
Consider Working with a Functional Medicine Provider
Your mental health isn’t just about what’s going on in your head; it’s closely connected to your hormones and gut health. This is why working with a functional medicine provider can be so beneficial. They can look at the big picture, including your hormone balance, thyroid health, and gut health, all of which play a huge role in how you feel emotionally and physically.
If you’re experiencing symptoms like low energy, mood swings, anxiety, or signs of postpartum depression (yes, this can even happen if you’ve experienced a miscarriage), there could be an underlying hormonal imbalance or gut health issue. Functional medicine providers can run in-depth tests that go beyond what traditional healthcare offers. They can identify nutrient deficiencies, hormone imbalances, or gut issues like dysbiosis, and help you create a plan to address them naturally.
You don’t have to struggle alone. Getting the right support can be life-changing, giving you the tools and insight to get to the root of what might be affecting your mental health. Taking this step not only benefits you but also has a positive ripple effect on your family’s overall wellness.
You Deserve to Feel Your Best, Mama!
Being a mom is one of the most rewarding and challenging roles, but your mental health matters just as much as everyone else’s in your family. By taking small steps to nurture your well-being, you’re not only helping yourself—you’re setting an example for your children. You’re teaching them that taking care of their mental health is a priority and that self-care is an essential part of life. So go ahead, try one (or more) of these tips, and make your mental wellness a non-negotiable part of your family’s health routine. You've got this!
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