Moms’ coping mechanisms for anxiety

Welcome, fellow anxious moms! Do you sometimes feel you’re walking on a tightrope between mom duties and overwhelming anxiety? Do you wish you could have a moment of peace and quiet, but your brain just won’t let you? If so, you’re not alone. Many moms struggle with anxiety, and it’s challenging to manage when you’re also juggling kids, work, household tasks, and other responsibilities.

But fear not! Today, we’re going to talk about coping strategies that can help you navigate the choppy waters of anxiety as a mom. These are not miracle cures or quick fixes, but practical tips and ideas that you can try out and adapt to your own situation. And the best part? We’ll sprinkle some humor and empathy along the way, because being a mom with anxiety is tough enough without taking ourselves too seriously.

So, grab a cup of tea, take a deep breath (or several), and let’s dive in!

Understanding Anxiety

Anxiety is a natural response to stress, but when it becomes chronic and interferes with daily life, it can be debilitating. Here are some key points to help you understand anxiety:

Define Anxiety and Its Symptoms

  • Anxiety is a feeling of worry, nervousness, or unease about something with an uncertain outcome.
  • Physical symptoms of anxiety can include rapid heartbeat, sweating, trembling, and difficulty breathing.
  • Psychological symptoms of anxiety can include excessive worry, irritability, restlessness, and difficulty concentrating.

Discuss How Anxiety Manifests in Motherhood

  • For moms, anxiety can manifest in different ways depending on individual circumstances, but some common triggers can include:
    • Feeling overwhelmed by the demands of motherhood
    • Worrying about your child’s safety, health, or well-being
    • Feeling judged or inadequate as a parent
    • Dealing with sleep deprivation, hormonal changes, or other physical challenges
  • Some examples of how anxiety can manifest in motherhood are:
    • Being overly protective or controlling with your child
    • Avoiding certain activities or situations because of fear or worry
    • Having difficulty sleeping, eating, or enjoying activities you used to like

Normalize Anxiety as a Common Experience for Moms

  • It’s important to remember that anxiety is a common experience for moms and is nothing to be ashamed of.
  • According to the Anxiety and Depression Association of America, around 1 in 7 women experiences postpartum depression or anxiety.
  • Normalizing anxiety can help reduce stigma and encourage moms to seek help and support.

Understanding anxiety is the first step to managing it effectively. In the next section, we’ll explore some coping strategies that can help you navigate anxiety as a mom.

Coping Strategies

As an anxious mom, there are coping strategies you can use to manage anxiety and take care of yourself. Here are some effective strategies:

Grounding Techniques:

  • Grounding techniques are a way to stay present and reduce anxiety by focusing on your senses and surroundings. Here are some examples:
    • Deep breathing: Breathe in slowly through your nose, hold for a few seconds, then breathe out slowly through your mouth.
    • Mindfulness: Focus on the present moment without judgment. Pay attention to your breath, body sensations, and surroundings.
    • Five senses check: Look around and name five things you see, four things you hear, three things you feel, two things you smell, and one thing you taste.

Time Management:

  • Managing your time effectively can help reduce stress and anxiety. Here are some tips:
    • Set priorities: Make a to-do list and prioritize the most important tasks.
    • Delegate tasks: Ask for help from family, friends, or hired professionals.
    • Say no: Don’t over-commit yourself and learn to say no to requests that are not essential.

Support Network:

  • Building a supportive network can provide emotional support and practical help. Here’s how:
    • Reach out to friends and family: Let them know how they can support you.
    • Join a support group: Find a local or online support group for moms with anxiety.
    • See a therapist: Consider seeing a therapist who specializes in anxiety or maternal mental health.


  • Practicing self-care can help reduce anxiety and improve your overall well-being. Here are some examples:
    • Exercise: Engage in physical activity that you enjoy, such as yoga, running, or dancing.
    • Meditation: Practice mindfulness meditation to calm your mind and reduce anxiety.
    • Journaling: Write your thoughts and feelings to process them and gain perspective.


  • Communicating about anxiety with your partner, children, and others can help you feel heard and understood. Here are some tips:
    • Use “I” statements: Share your own feelings and experiences without blaming or criticizing others.
    • Be specific: Describe your anxiety symptoms and triggers to help others understand what you’re going through.
    • Ask for what you need: Be clear about what kind of support or help you need from others.

By incorporating these coping strategies into your daily routine, you can reduce anxiety and take care of yourself as a mom. Remember, seeking help is a sign of strength, and you don’t have to go through this alone.

Tips for Managing Anxiety in Specific Situations

Anxiety can strike at any time, but some situations can be particularly challenging for anxious moms. Here are some tips for managing anxiety in specific situations:

Traveling with Kids

  • Plan ahead: Research your destination, transportation options, and accommodations. Knowing what to expect can help reduce uncertainty and anxiety.
  • Pack a self-care kit: Bring items that can help you feel grounded and calm, such as aromatherapy oils, noise-cancelling headphones, or a favorite book.
  • Set realistic expectations: Traveling with kids can be unpredictable, so don’t expect everything to go smoothly. Be flexible and open to changing plans if necessary.

School/Daycare Drop-off

  • Establish a routine: Having a consistent drop-off routine can help create a sense of stability and reduce anxiety. For example, say goodbye in the same spot every day, give a special hug or handshake, etc.
  • Practice deep breathing: Before and during drop-off, take a few deep breaths to calm your nervous system.
  • Use positive self-talk: Remind yourself that your child is in excellent hands and that you’re doing the best you can. Repeat affirmations such as “I am strong and capable,” “This too shall pass,” etc.

Social Events

  • Set boundaries: Know your limits and communicate them to others. For example, if you’re feeling overwhelmed, excuse yourself for a few minutes to take a break.
  • Have an exit plan: If you feel you need to leave the event, have a plan in place. Let someone you trust know that you may need to leave early and figure out transportation in advance.
  • Avoid triggers: If certain social situations or people trigger your anxiety, try to avoid them as much as possible. For example, if you find large crowds overwhelming, consider attending smaller events.

Remember, managing anxiety is an ongoing process, and what works for one person may not work for another. These tips are a starting point, but don’t hesitate to experiment and find what works best for you. And most importantly, be kind to yourself and know that you’re not alone in your struggles.

In conclusion, being a mom with anxiety is a challenging experience, but it’s also an opportunity to learn and grow. By implementing coping strategies and tips, you can manage your anxiety and be present for your children in the way you want to be. Remember, these strategies are not one-size-fits-all, and it’s essential to find what works best for you.

Here’s a quick recap of the coping strategies we discussed:

  • Grounding Techniques: Use deep breathing, mindfulness, or other techniques to stay present and reduce anxiety.
  • Time Management: Manage your time effectively to reduce stress and create a sense of control.
  • Support Network: Build a supportive network of friends, family, or a therapist.
  • Self-Care: Prioritize self-care and find activities that help reduce anxiety.
  • Communication: Talk openly and honestly with your loved ones about your anxiety.

Trying out different strategies and finding what works for you is a process that takes time and patience. But remember, you’re not alone. Anxiety is a common experience for moms, and seeking help is a sign of strength. Don’t hesitate to reach out to a therapist or support group if you need additional support.

You got this, mama! Keep going and remember to take care of yourself along the way.


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