Maintaining Balance as a Working Mom: A Mindful Approach
Being a working mom is a constant balancing act—one that requires patience, flexibility, and a deep well of self-compassion. Between managing responsibilities at work and being present for your family, it’s easy to feel stretched too thin. However, finding balance isn’t about achieving perfection; it’s about making intentional choices that support your well-being and help manage anxiety and depression. Here are some ways to stay present, care for yourself, recognize when you need a reset, and engage in creative mind-body health practices.
Staying Present: The Power of Mindful Moments
Juggling work and family can make it feel like you're constantly running from one task to the next. Slowing down and embracing mindfulness in everyday moments can help ground you and bring a sense of presence to your interactions, reducing stress and alleviating symptoms of anxiety and depression.
Morning Gratitude: Before the day gets hectic, take a few deep breaths and acknowledge one thing you’re grateful for.
Tech-Free Time: Set aside a designated period each evening where phones, tablets, and laptops are put away so you can be fully engaged with your family.
Mindful Transitions: Whether it’s shifting from work mode to home life or vice versa, take a moment to breathe and recenter before entering a new space.
Prioritizing Self-Care: Small Acts with Big Impact
Self-care doesn’t have to be elaborate or time-consuming. The key is to incorporate moments of restoration throughout your day, which can help ease anxiety and depression.
Micro-Breaks: Step outside for fresh air, stretch at your desk, or close your eyes for a minute to reset.
Creative Expression: Journaling, doodling, or engaging in a favorite creative hobby can be a powerful way to relieve stress.
Intentional Movement: Whether it’s a short walk, yoga, or dancing in your kitchen, movement helps release built-up tension and boost your mood.
Knowing When You Need a Reset
Sometimes, we push through exhaustion and stress without realizing we need a break. Here are some signs it might be time for a reset:
You’re feeling irritable, overwhelmed, or emotionally drained, common signs of anxiety and depression.
Small tasks feel insurmountable.
You’re having trouble sleeping or feeling physically run-down.
If you notice these signs, try scheduling a self-care day, seeking support from a loved one, or simply allowing yourself permission to rest without guilt. Prioritizing mental health can prevent burnout and improve overall well-being.
Creative Approaches to Mind-Body Health
Engaging in activities that nourish both your mind and body can help maintain balance and reduce symptoms of anxiety and depression.
Guided Imagery or Visualization: Close your eyes and imagine a peaceful place—perhaps the ocean or a quiet forest. This can help reduce stress and center your mind.
Art as Therapy: You don’t need to be an artist to benefit from the healing power of creativity. Try painting, coloring, or collaging as a form of self-expression.
Breathwork & Meditation: Even just five minutes of focused breathing can help reset your nervous system, promote relaxation, and support mental health.
Final Thoughts: Embracing Imperfection
Finding balance as a working mom isn’t about doing everything perfectly—it’s about making space for yourself in the midst of it all. By practicing presence, prioritizing self-care, recognizing when you need a break, and engaging in mind-body wellness, you can create a more sustainable and fulfilling rhythm in your life while managing anxiety and depression.
Remember, you deserve the same care and compassion that you so freely give to others. Give yourself permission to pause, breathe, and embrace the beauty of each moment—chaos and all.
About Rebecca Doyle, LCSW, AM
Rebecca Doyle is a dedicated advocate for trauma-informed therapy and takes a whole-person approach to client care. Focused on empowering individuals to make the best decisions for their well-being and goals, Rebecca meets people wherever they are in their life journey.
Rebecca received her master’s in social work from the University of Chicago. She also earned her certificate in traumatic stress studies from The Trauma Center at JRI in Boston. For over 20 years, Rebecca's work has spanned multiple types of settings, roles, and levels of care.
In her free time she enjoys reading, writing, visiting the beach, and spending time with her adolescent son.