May means it’s Mental Health Awareness Month. As a mom, you may struggle with mental health because there are many demands on you, between kids, work, and household management. You’re constantly being pulled in 10 different directions, making it hard to slow down and live in the present. If that sounds like you, mindfulness may be a helpful practice to try.
It’s a great tool to help you stay grounded in the busy world of a mother, even if you think you don’t have time for it. Using mindfulness should feel refreshing, not achieving a perfect mindset. It’s about being present in the moment and accepting whatever thoughts or emotions come up, without judgment.
Being a mom is one of the most complex and rewarding jobs in the world, so try these realistic ways to practice mindfulness, and embrace every minute of it.
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Start on a Good Note
Instead of jumping out of bed and stressing yourself out before the day begins, take a moment to start the morning with intentions. Focus on the present after waking up and keep the same calm feelings.
Throughout the day, you can revert to deep breathing in times of stress. Take a few slow, deep breaths from your nose and exhale through your mouth. Remember to tune into the sensation of the air traveling in and out of your body to clear your mind.
You can also set an intention after you wake up. It’s a great way to set the tone for the day, instead of feeling overwhelmed with mental dialogues. Take a few minutes in the morning to embrace the silence and label your day as peaceful, happy, or whatever you desire. If you don’t think there’s time, set your alarm a little earlier than usual to make room for positive thoughts.
Practice Mindful Listening
When your brain goes a mile a minute, you might not be fully present with your kids or partner. Be mindful and try to give them your full attention when they’re communicating with you. Put down your phone or any other distractions so you can listen to what they’re saying.
Do your best to tune out outside distractions while dialing in on their voice and the message they’re trying to convey.
Notice the World Around You
You might think you need to block time out of your day to practice mindfulness, but that’s not the case. Mindfulness is all about living in the present and taking note of the world around you.
While you’re waiting for your kids in the carpool line or commuting to work, try to appreciate the world around you. Think about the phrase, “stop and smell the roses,” as a reminder to appreciate your surroundings.
One simple mindfulness device you can use is looking for symbols or colors that carry significance. For example, are there pink flowers planted outside of the grocery store? Pink is a symbol of gratitude and grace, so that can serve as a reminder to think about what you’re grateful for as you walk through the store.
In any moment when you feel overwhelmed or anxious, look for a color or symbol that is meaningful to you as a way to ground yourself.
Change the Moment
When you find yourself doing household chores you would rather not do, think about what you can do in the current moment to make it better. Tasks like laundry, dishes, and other errands can feel like a drag, but you can turn them around to continue the positive vibes you set for the day. Turn on your favorite music, podcast, audiobook, or TV show while completing these activities. It can be more enjoyable and make time go by faster.
Another way is by using other senses to feel present in the moment. Tune into how your hands feel under running water while doing dishes or how your feet feel against the ground. It can be calming to tune into sensations while completing mundane tasks.
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Take a Mindful Walk
Going on a walk is an excellent way to clear your mind and may help lessen the symptoms of anxiety and depression. Not only that, but it gives you a way to fit exercise into the day. Try to approach your walk with a mindful attitude that focuses on your surroundings and the sensations your body feels. Notice things you see, hear and smell, while you feel your breath picking up or your feet hitting the ground with each step.
Practice Self-Compassion
As a mom, it can be easy to be hard on yourself and feel like you aren’t doing enough. Putting unnecessary pressure on yourself can overwhelm you and increase stress and anxiety. When you notice you’re using negative self-talk, try to catch it and reframe your thoughts gently.
You are not your negative thoughts, so remind yourself you’re doing your best and making mistakes is OK.
Find a Mindfulness Buddy
Having a friend to practice mindfulness with makes you more accountable and motivated. Find someone interested in becoming more mindful and share your tips or set up times to practice together. It could be by meditating, walking, or simply checking in on each other.
No matter how you spread mindfulness, having someone to talk to about achieving the same goals is nice.
*Disclaimer: The advice on CafeMom.com is not a substitute for consultation with a medical professional or treatment for a specific condition. You should not use this information to diagnose or treat a health problem without consulting a qualified professional. Please contact your health-care provider with questions and concerns.
