Managing anxiety as a mom can be a real challenge. Social media tells us everything from “do it all perfectly and make it match in neutrals” to “mommy needs a glass of wine” instead of support. It’s enough to drive any mom (who may already be struggling) into a nervous breakdown. Here are some tips to help manage anxiety:
See a Doctor/Medication
Seeing a doctor should be your first step in managing severe anxiety. Sometimes our brains (just like other organs in our bodies) do not work properly, and that’s okay. There should be no shame or stigma in needing medication to manage anxiety. Perhaps there is something else going on with your body that is causing you to feel anxious. Blood work and other testing can help you narrow down the issue. Why treat the symptoms when we could be treating the cause? That leads me to my next tip…
Therapy/Counseling
Sometimes anxiety is the body’s response to unresolved trauma. Whether childhood abuse or a recent car accident, the body “keeps the score.” Working through unresolved issues or even learning new coping skills with a neutral third party can really help with anxiety. Sometimes just talking about the feeling itself helps it to subside.
Sobriety
Many medications for anxiety cannot be used with alcohol. Even if that’s not the case, alcohol can cause “hangxiety.” Many people experience nausea, shakiness, and panic attacks after drinking the day before. It can be a slippery slope: drink to ease anxiety, feel worse the next day, drink to cope with that feeling, and repeat. Mommy wine culture tells us we need alcohol to keep calm, when in reality, we need support. Taking a break from alcohol can force us to lean on other methods of coping, like asking for help, indulging in some much-needed self-care, or getting lost in a good book.
Break from Social Media
Social media can be a constant reminder of other people’s highlight reels, showing only the organized, matching, and perfectly curated lives of others. This is not real. If her house is spotless, she may be struggling with caring for her disabled child. If her family photos look picture-perfect, it doesn’t mean her marriage is. You never know what’s really going on in someone else’s life. The more I get to know fellow moms on a more intimate level, the more I learn about the estranged grandparent, the alcoholic family member, or the disabling postpartum depression. Remember you are not alone in your struggles. Try taking a break from social media, even if only for a week. See how much your anxiety symptoms have improved by the end of the week, and consider a longer break. Not ready to take that leap? Try setting limits on your phone’s social media apps.
Mindfulness and Meditation
Apps like Ten Percent Happier, Headspace, or Calm can help you learn breathing exercises, mindfulness techniques, and guide you through meditations to reduce anxiety. One thing that has helped me is a technique called “noting.” You count down from ten, labeling any thoughts as “thoughts” or feelings as “feelings.” When you get to zero, you start again. This has really helped remove me from the intensity of anxious thoughts and feelings, as I watch them pass like cars on a freeway. This technique can be especially helpful when anxiety is preventing you from falling asleep.
Yoga/Exercise
Anxiety is energy with nowhere to go. When we link our breath to movement through yoga, we help calm our mind. We burn that anxious energy when we exercise. However you want to do it, exercise is a great way to release endorphins and give your body a natural calm once the workout is over.
How do you manage anxiety? Share with us in the comments below!
