Feeling constantly exhausted as a mom is overwhelming, especially when it seems like no matter how hard you try, the fatigue never goes away.
Between sleepless nights, breastfeeding, body image, balancing motherhood with daily responsibilities, and dealing with the emotional strain, it’s easy to feel like you’re running on empty and the person who you once were is gone.
As an experienced health coach for women, I know this exhaustion can lead to feelings of anxiety, suffering, worry, and even post-partum depression, impacting your mental and overall health.
In this article, we’ll explore:
- The main causes of mum fatigue
- How it affects your wellbeing
- Practical parent or mom tips to manage your energy
From sleep specific strategies and anxiety relief techniques to support systems, you’ll find evidence based solutions to help you cope and feel more in control.
By the end, you’ll start to learn how to:
- Better balance the challenges of motherhood
- Improve your daily routine
- Refine coping mechanisms
- Talk things out and reclaim your energy and peace of mind.
You will find that the issues that once worried you a lot, the avoiding of what may feel like traumatic memories, will start to level out.
You will no longer feel completely out of control, at risk of extreme overwhelm or triggers of perceived danger, and you will start to live a fuller mom life again!
The separation of the type of exhaustion that was once unmanageable and the ‘ok I’m tired but I got this‘ feeling is worth it’s weight in gold! This is something that all women should have the right to feel every day of the week.
So, let’s look at the development of our mom skills, speak out and share our natural and medical birth stories, separate the good from the bad, feel helped and level up.
Causes of Fatigue and Anxiety in Moms
Motherhood can be both a beautiful and exhausting experience, which might have you reaching for the medication cabinet or looking to read the latest tired mom hacks on tiktok!
Lack of rest, especially with a mom with a new baby, is one of the most frequent reasons for fatigue in moms.
The constant demands of caring for your child, from managing daily tasks to tending to your little one’s needs, can lead to chronic exhaustion, which in turn affects your overall wellness.
Add in emotional strain and anxiety, and it’s easy to feel overwhelmed. To help manage this stress, our self care for busy mums guide offers practical tips to incorporate self-care into your hectic schedule.
Whether you’re dealing with baby blues, postnatal anxiety, or simply the pressure of being a mom, the fatigue often worsens over time.
Hormonal changes that happen after pregnancy also play a role. The postnatal period can bring about mood swings, fear, and a heightened sense of responsibility, making it difficult for moms to find balance.
Anxiety is common, with many moms experiencing racing thoughts, and a sense of danger, especially when it comes to their baby’s safety. In extreme cases, anxiety may develop into a panic disorder, affecting how moms adjust to daily life.
5 Simple Steps to Cope with Stress and Anxiety for Tired Moms
1. Prioritise Rest, Even in Small Increments
It may seem impossible, but getting more rest is essential to manage fatigue and reduce anxiety.
While long stretches of rest may not be possible when caring for a baby, focus on improving the quality of your sleep.
Try power naps during the week, or sync your rest schedule with your child’s naps.
If you’re struggling with chronic exhaustion, reach out to your partner, friends, or others for assistance.
You can also optimise your environment for sleep. Keep the room cool, dark, and free of distractions, and avoid screen time before bed. Quality rest improves your ability to handle daily parenting challenges, while reducing issues like anxiety.
Don’t forget, your body needs to recover, and rest is key.
If you need more tips on managing tiredness, check out our guide for tired mums.
2. Practice Relaxation and Grounding Exercises
When your thoughts are constantly racing with concerns about your children, home, or daily duties, it’s important to take a step back.
Practicing mindfulness and relaxation techniques can help reduce tension and ground you in the present moment. Simple exercises like deep breathing or a quick meditation session can ease feelings of worry and help you regain a sense of calm. Techniques like these also help anxious moms feel more in control of their response to everyday stressors.
Incorporating these habits into your routine, even for just a few minutes, can have a lasting impact on your overall peace of mind.
There are many suggestions and resources that offer guided relaxation or meditation practices specifically designed for moms experiencing anxiety.
3. Set Realistic Expectations and Share Responsibilities
One of the biggest contributors to mom fatigue is trying to do everything.
You don’t have to be the “perfect” mom or handle every job on your own. It’s okay to share responsibilities, whether with your partner, other family members, or even by hiring help if possible.
Lightening the load can reduce feelings of being overwhelmed and give you more time to rest.
Setting realistic expectations is also key.
Understand that it’s normal to feel tired, and not every event will go as planned. Focus on what’s most important and let go of the small things. This shift in perspective can ease worry and help you better take control of your daily responsibilities.
4. Seek Social Support and Connection
Feeling isolated is common for many moms, especially those struggling with perinatal anxiety or depression.
Building a social support network, whether through family, friends, or online groups, can significantly improve your overall wellness. Talking to others who share your experiences can provide relief and remind you that you’re not alone.
Don’t hesitate to reach out for help when needed. Whether it’s seeking advice on how to handle certain situations, asking for help with childcare, or simply sharing how you’re doing, social connection is a crucial part of maintaining balance for tired moms.
5. Consider Professional Help if Needed
If your anxiety, fear, or postnatal anxiety feels unmanageable, it may be time to seek professional help.
A healthcare provider can recommend treatment options like counseling or, in some cases, medical assistance.
Cognitive Behavioral Therapy (CBT), for example, is an effective, evidence based approach to managing anxiety disorders.
Mothers dealing with severe anxiety may also benefit from connecting with a medical clinic that specialises in maternal wellness. Recognising early signs of mental health issues can prevent more serious conditions from developing.
Always remember, you’re not alone in this journey, and there are people and professionals who can help treat these feelings.
The Effects of Anxiety on Moms’ Physical and Emotional Health
The constant cycle of exhaustion and anxiety can encourage a range of physical issues:
- Headaches
- Muscle tension
- Digestive problems
- Rapid heartbeat.
In severe cases, excessive worrying can trigger panic episodes or lead to long term conditions like high blood pressure.
Feeling overwhelmed can affect your relationships, leading to irritability, sadness, or a lack of interest in activities you once enjoyed.
It’s important to remember that you’re not alone in these experiences.
Many people face anxiety, and addressing it early can prevent further mental health deterioration. Whether through relaxation, counseling, or other interventions, finding ways to manage your tension can help you navigate the highs and lows of motherhood.
Final Thoughts: Take Charge of Your Wellness
Motherhood comes with incredible rewards, but it also presents ongoing challenges.
By focusing on small, manageable changes, such as:
- Improving your rest
- Practicing relaxation
- Sharing mom tasks
- Seeking social support
- Getting professional help when necessary
… You can reduce anxiety and reclaim your energy.
Taking care of your mental and physical state is key to not only thriving as a mom, but also enjoying the moments that make parenting so rewarding.
Take it one step at a time, and remember, you’re not alone in this journey.
Simple adjustments can make a big difference in how you feel each as a mom each day. Whether it’s through self-care practices, reaching out for help, or finding ways to strengthen your bonding with your child, these small steps can make a significant impact. Moms need care, too!
