Let’s be real, motherhood is a lot. The mental load, the nonstop multitasking, the never-ending list of little things no one else even notices. It’s no surprise so many of us feel like we’re constantly on edge, drowning in stress and overwhelm. But here’s the good news: managing that stress doesn’t have to mean a total life overhaul or carving out hours you don’t have. Sometimes, it’s the small, daily habits that make the biggest difference. The kind that helps you feel more grounded, more clear-headed, and just a little more like yourself. Let’s get into it.
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I get it… mornings can feel like total survival mode. But even just five or ten minutes of calm before the chaos kicks in can completely shift how your day unfolds. Instead of reaching for your phone first thing, try sipping on a warm beverage like Ryze Mushroom (CODE KAYLAB) matcha, chai, or coffee. These drinks give you a gentle boost of energy and come with added health benefits.
According to WebMD, medicinal mushrooms like lion’s mane and chaga, often incorporated into these beverages, have been associated with enhanced brain health and mood improvement. Along with your morning bev, try a foam rolling routine, stretching, a light walk, or a quick meditation. These can do wonders for overwhelmed moms!
My personal favorite is a quiet cup of coffee and reading a few pages out of Rachel Hollis, Girl, Stop Apologizing. If you haven’t read this book yet, add it to your list, mama! When you begin the day on your terms, not everyone else’s, you’re choosing to respond with intention instead of reacting to the noise.
You don’t need a full hour or a complex workout to feel better. Just a few simple movements can help overwhelmed moms release tension and improve your mood. Try:
Even short periods of movement can increase motivation, reduce anxiety, increase energy, and fill your cup. According to the Mayo Clinic, regular exercise helps boost mood, promotes relaxation, and lowers symptoms of mild depression and anxiety.
You are allowed to say no. You do not have to show up for everything or everyone, especially when it leaves you feeling stretched too thin. Skip the playdate if you are not up for it. Say no to the extra work if it cuts into the only quiet moment you have all day. Protecting your time and energy is not being rude or difficult. It is taking care of yourself. And when your kids see you do that, they learn that moms have limits too, and that it is okay to honor them. Once you get some practice with saying no, it won’t be so uncomfortable anymore. Please don’t ever feel like you owe anyone an explanation for protecting your peace. Mama, you know what is best for you and your family—lean into that!
You don’t need a full afternoon off—just a few quiet minutes can help you breathe, reset, and feel more like yourself. Try one of these simple mental breaks the next time you’re feeling overwhelmed:
Just one of these small breaks can make a big difference in your day. You are human—and you deserve space to pause.
Easier said than done, right? I get it—when you’re a mom, rest often comes last. But running on fumes makes everything harder. Your patience wears thin, your mood dips, and even the smallest tasks feel overwhelming. Prioritizing sleep isn’t selfish—it’s survival.
Here are a few small shifts that have helped me get more restful sleep (and stay sane):
The laundry can wait. That group text can wait. Your body is telling you it needs rest—and you deserve to give it that. Grab your weighted blanket and let it give you a big hug.
Because you’re carrying a million invisible responsibilities—and probably putting yourself at the very bottom of the list. The mental load of motherhood is real. It’s the running grocery list in your head, the appointments to schedule, the emotional labor of making sure everyone is okay, and the fact that you never fully clock out.
You’re not imagining it. And you’re definitely not alone in this.
Real breaks are rare. The pressure to “do it all” is constant. And when you finally sit down for a minute? You might find yourself scrolling through perfectly curated moments on social media that make you feel even further behind. That “break” can quietly add to your stress without you even realizing it.
If you’re feeling especially overwhelmed, take a moment to check in with your screen time. Sometimes the comparison, noise, and constant stimulation of social media is draining your mental energy more than you think. Try swapping just 10 minutes of scrolling for something that fills you up—a walk, a moment to breathe, a brain dump in a journal, or just laying still with your eyes closed.
Remember: taking care of yourself isn’t a luxury—it’s a necessity. You can’t pour from an empty cup, and you don’t have to do everything alone.
Completely. Especially in a world that seems to expect moms to do everything, all the time. Feeling overwhelmed does not mean you are weak. It means you are carrying too much with not nearly enough support. Finding balance is hard; it takes practice and patience. Give yourself some grace—you’re doing great!
Start by asking for help. This is something I leaned into after my second child and have continued to ask for help because, let’s face it, kids are demanding and you don’t have to do it all! It’s ok to actually let people help, even if they do things differently than you would. Part of feeling like you have to do it all might actually have to do with you wanting things a certain way. Life isn’t perfect and it’s ok if someone does things differently than you because guess what? It took it off your plate and now you can focus on something else! Remind yourself that not everything needs to get done. Focus on what truly matters and let the rest go.
Let’s be real—when you’re juggling a household, kids, work, and the endless to-do list, traditional self-care can feel laughably out of reach. An hour-long bath? A solo Target trip? A spa day? A quick walk? Amazing in theory, but not always doable in the middle of real mom life.
But here’s the good news: self-care doesn’t have to be big to be effective. It can be:
These micro-moments matter. They add up. They remind your nervous system that you are safe, grounded, and worthy of care—even if life is moving a mile a minute.
Stress management doesn’t require a major time investment. It requires intentionality. Start by finding one small thing that helps you feel more like you—then give yourself permission to do it.
Because the truth is, the more supported and regulated you are, the better you can show up for everything and everyone else.
If you’re snapping more than usual, exhausted all the time, having trouble sleeping, or just feel like you’re running on empty, it’s a sign that your stress may be reaching a breaking point. You are not alone in this, and there is support available when you are ready to reach for it.
You’re not going to eliminate all the stress overnight—and honestly, that’s not the goal. The goal is to start. One small, doable habit at a time.
Maybe it’s drinking water before coffee. Maybe it’s stepping outside for 3 minutes of quiet. Maybe it’s finally saying “no” without guilt.
Each small step helps you feel a little more grounded, a little more in control, and a lot more like you again.
It’s not about doing everything right or perfectly—it’s about showing up for yourself, even in the middle of the mess. Because you matter too.
You’ve got this, mama. One deep breath at a time. 💛
Your Friend & Pilates Expert,
Kayla Brugger
Founder of PILATESBODY by Kayla
Founder of PILATESBODY On-Demand
Hi, I'm Kayla Brugger. Certified Pilates Instructor & Minnesota Mama of 2.
