How to Lessen Anxiety and Feel MORE CALM

May 20, 2024

How Moms Can Regulate Their Nervous System: Specific Strategies for Finding Calm

Being a mom is an incredibly fulfilling role, but it can also be stressful and overwhelming. We are moms to 4 kids under 7. We are perpetually tired at this stage of our life.

We strongly advocate how essential it is for moms to find ways to regulate their nervous system to maintain their well-being. Here are specific strategies to help moms (including US) feel more calm and centered:

1. Practice Deep Breathing

Deep breathing exercises can quickly calm the nervous system. One effective method is the 4-7-8 technique:

Inhale through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale through your mouth for 8 seconds.

Repeat this cycle 3-4 times to help reduce anxiety and feel more relaxed

2. Engage in Physical Activity

Regular physical activity is a powerful stress reliever. Aim for at least 30 minutes of exercise most days of the week. Activities like walking, jogging, yoga, or even dancing can boost your mood and calm your mind by releasing endorphins.

3. Prioritize Sleep

Quality sleep is vital for emotional and physical health. Establish a consistent bedtime routine:

Create a calming environment in your bedroom.
Avoid screens at least an hour before bed.
Consider using a white noise machine or earplugs if noise is an issue.

If possible, take short naps during the day to recharge, especially if you're a new mom.

4. Eat a Balanced Diet

Nutrition plays a significant role in managing stress. Focus on a diet rich in:

Omega-3 fatty acids: Found in fish, flaxseeds, and walnuts, these support brain health.
Magnesium: Present in spinach, almonds, and avocados, it helps relax muscles and nerves.

Stay hydrated and try to limit caffeine and sugar, which can increase anxiety and disrupt sleep.

5. Practice Mindfulness and Meditation

Mindfulness and meditation can help moms stay present and reduce stress. Even 5-10 minutes a day can make a difference. Try this simple mindfulness exercise:

Sit comfortably and close your eyes.
Focus on your breathing, noticing the rise and fall of your chest.
When your mind wanders, gently bring your focus back to your breath.

Consider using apps like Headspace or Calm for guided meditations.

6. Stay Connected

Social support is crucial for emotional well-being. Make time to connect with friends, family, or support groups. Whether it’s through a phone call, a virtual chat, or an in-person coffee break, sharing your experiences and feelings can lighten your emotional load.

7. Set Boundaries and Practice Self-Care

It’s important to set boundaries to prevent burnout. Here are some tips:

Learn to say no to additional commitments that cause stress.
Delegate tasks where possible, whether at home or work.
Schedule regular “me time” for activities you enjoy, such as reading, crafting, or taking a bath.

Remember, taking care of yourself is not selfish—it's necessary for maintaining your well-being.

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We know how tricky anxiety can be. Maybe you feel like you keep replaying worst case scenario all the time, feel on edge and overstimulated or feel like

you are exhausted from trying to keep up with it all. We developed Beyond Baby Blues our best selling online course for moms like you, those who have little energy but know that you need help. Check it out here and use MOM10 for $10 off!