In the hustle and bustle of motherhood, it’s easy to feel overwhelmed. The constant juggling of responsibilities, from caring for children to managing a household, can leave mums feeling stretched thin, burnt out and quite frankly, defeated. However, incorporating mindfulness into your daily routine can significantly reduce stress and enhance your overall wellbeing.

What is Mindfulness?

Mindfulness is the practice of being fully present in the moment without judgement. It involves paying attention to your thoughts, feelings, and sensations in a non-reactive way. By focusing on the here and now, mindfulness can help mums navigate the chaos of daily life with greater ease and calm.

Benefits of mindfulness for mums

1. Reduces stress: Mindfulness helps to lower cortisol levels, the hormone associated with stress, leading to a calmer mind.
2. Improves emotional regulation: Being mindful allows you to recognise and manage your emotions more effectively. This doesn’t mean keeping them bottled up and telling everyone everything is great all the time – quite the opposite actually! Mindfulness helps to validate whatever you’re feeling, but better equips you to work through your emotions rather than pushing them to the side or letting them consume you.
3. Enhances relationships: Mindfulness fosters empathy and patience, improving your relationships with your children, partner and loved ones. Being mindful may help you to think twice before you snap at your partner for leaving clothes on the floor, or getting angry at your children for taking too long to get in the car.
4. Better mental health: Regular mindfulness practice can reduce symptoms of anxiety and depression. It’s important to note that mindfulness isn’t a cure for anxiety and depression. If you ever feel anxiety or depression worsening or taking over your life, it’s important to seek professional help.

Easy ways to incorporate mindfulness

1. Mindful breathing:

Spend a few minutes each day focusing on your breath. Inhale deeply through your nose, hold for a second, and exhale slowly through your mouth. This can be done while feeding the baby, during nap time, or even in the shower.

2. Body scan meditation:

Lie down or sit comfortably and mentally scan your body from head to toe, noticing any areas of tension. This practice can help you relax and become more aware of how stress affects your body. Incidentally, this form of mindfulness can also help you to relax your pelvic floor.

3. Mindful Eating:

Pay attention to the taste, texture, and aroma of your food. Eat slowly and savour each bite, making mealtimes a moment of appreciation.

4. Mindful movement:

Integrate mindfulness into your physical activities, like walking or exercising. Focus on the sensation of your feet touching the ground or the rhythm of your steps.

5. Mindful listening:

When your child talks to you, give them your full attention. Listen without planning your response and try to understand their emotions.

Stress management strategies

1. Prioritise self-care:

Take regular breaks, even if it’s just for a few minutes. Short ‘me-time’ moments can rejuvenate your spirit.

2. Set realistic expectations:

It’s okay not to be perfect. Set achievable goals for yourself and your family, and don’t be afraid to ask for help.

3. Stay organised

Use planners or apps to keep track of your tasks and appointments. This can help in reducing the mental load and ensuring you’re not overwhelmed. If you have a partner, it also gives them visibility over everything you do, so they can take some of the load off your plate.

4. Connect with others:

Share your experiences with other mums. Joining a support group, either online or in person, can provide a sense of camaraderie and understanding.

5. Practice gratitude:

Each day, write down three things you are grateful for. Focusing on positive aspects can shift your mindset and help you appreciate the joys of motherhood. It enables you to take a step back and truly appreciate the bigger picture.