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Let’s face it, being a mom is hard work. The constant demands, endless to-do lists, and sleepless nights can take a toll on anyone. If you find yourself struggling with “mom rage” and are searching for ways to be calmer and more present with your kids, you’re not alone. In this quick-read blog post, we’ll share five simple yet effective self-care and mindfulness techniques to help you keep your cool and enjoy motherhood more.

Breathe Deeply and Often

When you’re in the thick of a stressful moment, taking a few deep breaths can work wonders. Deep breathing helps calm the nervous system, reduce stress hormones, and bring you back to the present moment. Try this simple 4,5,6 technique:

  • Inhale deeply through your nose for a count of four.
  • Hold your breath for a count of five.
  • Exhale slowly through your mouth for a count of six.

Repeat this a few times, and you’ll start to feel the tension melt away.

Another great breathing exercise is this 👇 5-minute breathe with the shape calming breath video👇

Practice Mindfulness with Your Kids

Mindfulness isn’t just for yoga classes; it’s a powerful tool you can use in your daily life. Engage in activities that encourage you to be fully present with your children, like:

  • Coloring together. Coloring is a Peaceful way to connect and have fun with children of any age, even the adult ones!
  • Going for a nature walk. Talk about the sights, sounds, and smells. Counting steps with younger children can be a great way to keep them present and focused. It can even be made a game to incorporate mindfulness and physical activity by challenging them to a certain number of steps. 
  • Cooking or baking. Notice and discuss the sights, sounds, and smells of the activity. Allow trial and error. Smile, giggle, make some messes, and have fun. 

Create a Mom Timeout Space

Every mom needs a little “me time” to recharge. Designate a corner or space of your home as your personal timeout space. Fill it with things that help you relax, such as:

  • A comfy chair or cushion
  • Soft lighting
  • Your favorite book or magazine
  • Calming scents like lavender or chamomile– you can infuse your space with a diffuser.
  • Relaxing music and sounds.

 Whenever you feel your patience wearing thin, retreat to this space for a few minutes to reset.  Every now and then mom needs a time out too. 

Incorporate Quick Meditation Sessions

Meditation is a fantastic way to calm your mind and body. Even just five minutes a day can make a significant difference in your day. Here’s a simple meditation practice that you can use for 5 minutes per day:

Regular meditation can help you stay centered, reduce anxiety, and improve your overall mood. For more in-depth meditation techniques, check out our eBook “I Meditate So I Don’t Punch People.”

I Meditate so I don't Punch People will guide you along your journey to a more Patient, Peaceful, Present and Purposeful existence.

Prioritize Self-Care

Taking care of yourself is not a luxury; it’s a necessity. Make self-care a non-negotiable part of your routine. Here are some easy ways to incorporate self-care:

  • Take a relaxing bath. Try adding some calming essential oil scents and magnesium salts for a soothing and relaxing 
  • Go for a solo walk. Breathe deep along the way. Take in the sights and the sounds. talk, cry, whatever you need to make your walk as therapeutic as possible. 
  • Read a few pages of your favorite book. Find a quiet (or relatively quiet) space and get lost in your book for a few. IF reading isn’t your thing, or you don’t want your book to get wet in the tub, tune in to an Audible, and let someone read a book to you. 
  • Practice a hobby you love. If you aren’t’ even sure what that is anymore, take some time and think about it. Did you enjoy arts and crafts a child? How about coloring?  Maybe you’ve always wanted to try crocheting or ceramics. Give yourself the gift of creativity.

Remember, you can’t pour from an empty cup, a well-cared-for mom is a happier, more patient mom.

Remember- you're doing a great job. Keep showing up ❤️

Mom rage is real, but it doesn’t have to control your life. It can be so easy to feel like this house full of humans has it out for us. From constantly begging for the same simple sh*t day in and day out, to feeling like you don’t have an ounce of space to breathe or even pee alone, mom life can be absolutely draining, but it doesn’t have to be miserable.  By changing some approaches and habits, and incorporating these simple self-care and mindfulness techniques, you absolutely can become a calmer, more present parent. For a few more strategies download our free guide: Speedy Serenity: 5-minute mindfulness exercises to cultivate calm quick.

Mindful affirmation cards. Cultivate a healthier state of mind

Ready to transform your life? If you want to dive deeper, download our eBook “I Meditate So I Don’t Punch People” today and discover the ultimate guide to a calmer, happier you. Click here to get your copy now!

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