Mindfulness Techniques for Overwhelmed Moms

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Practicing mindfulness techniques when you’re an overwhelmed and stressed out stay at home mom can be super helpful! Keep reading for 10 simple activities you can use starting today that will actually work.

Mindfulness techniques for overwhelmed moms can be as simple as 1, 2, 3! Let’s be real for a second, motherhood is a beautiful journey filled with love and joy (obviously!) But it can also be incredibly overwhelming at times. If you’ve ever felt totally overstimulated and feeling like you might snap, you’re not alone, I promise. There are also ways to find calmness in the storm that can be your young children though.😬 Finding those moments of calm and peace amidst the chaos may be tough, but it is essential for your well-being. One powerful way to achieve this calm is through mindfulness techniques.

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What is Mindfulness?

Mindfulness involves being fully present in the moment without judgment, which can help reduce stress and promote a sense of tranquility. If you’re a busy mom searching for effective mindfulness practices, then you’re in the right place. In this blog I’m sharing 10 activities that actually work. Plus, keep reading for my top 5 apps that can help you get into a mindfulness routine! I truly believe when you practice mindfulness as an overwhelmed mom and overall have a better mindset, you can change your motherhood journey for the better! Let’s dive in, mama!

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Mindfulness Techniques for Overwhelmed Moms

I truly believe when you practice mindfulness as an overwhelmed mom and overall have a better mindset, you can change your motherhood journey for the better! Let’s dive in, mama!


1. Deep Breathing

Deep breathing is so simple yet so beneficial! It is a fundamental mindfulness practice that instantly calms the mind and body, perfect for when you’re feeling overstimulated and about to snap. Here’s what to do, find a quiet spot, close your eyes, and take slow, deep breaths. Inhale deeply for a count of four, hold for a moment, then exhale slowly for a count of six. Repeat this for several rounds to relax and center yourself.

2. Mindful Walking

Moving your body is a great first step to relieving stress. Take a mindful walk either indoors or outdoors. Focus on the sensation of each step, which means the way your feet touch the ground, the movement of your body, and the sounds around you. This simple activity can be rejuvenating and help you to clear your mind. I recommend trying to fit in a quick walk after lunch to help you feel rejuvenated and prepared to take on the afternoon and witching hours!

Mindfulness Techniques for Overwhelmed Moms

3. Body Scan Meditation

This is a yoga pose that I love. I’m no yogi or expert, but give this a try and tell me you don’t feel better! Lie down comfortably and bring awareness to different parts of your body, starting from your toes up to your head. Notice any tension or discomfort and consciously release it with each exhale. This mean, release the tension in your shoulders, relax your jar, etc. This practice promotes relaxation and body awareness to the stress in your body can melt away.

4. Listening to Music

Music is such a good stress reliever and it can put anyone (even your kids) in a better mood, I swear. For this mindfulness exercise, choose calming music and listen to it mindfully. Pay attention to the melodies, rhythms, and lyrics if there are any. Let the music wash over you, allowing yourself to be fully immersed in the auditory experience.

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5. Mindful Eating

As a mom, we usually shovel whatever food we can into our mouths when we can, amiright?😅 Once a day, during meals or snacks, take a moment to eat mindfully. Make it a food you really enjoy, too! Notice the flavors, textures, and smells of your food. Chew slowly and savor each bite. This practice not only enhances your enjoyment of food but also brings you into the present moment. Simple self care anyone??

6. Gratitude Journaling

To stay positive and enjoy being a mom, it’s important to be grateful and reflect on all the good things that happen each day. Set aside a few minutes at the end of everyday to write down things you’re grateful for. Reflect on positive aspects of your life and motherhood. This practice shifts your focus towards appreciation and love, and away from stressors.

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7. Nature Observation

Getting outside for fresh air and vitamin D is a total mood changer. Spend time in nature and observe your surroundings. Slow down and notice the colors, shapes, and movements of plants and animals. Nature has a calming effect and can help you feel more connected and grounded, while also helping you feel less anxious and stressed!

8. Mini Meditation Breaks

Meditation can be tricky for moms who are always on-the-go or don’t like to sit still. But guess what? Those are the types of moms who need it the most! Take short meditation breaks throughout the day, it doesn’t need to be anything fancy or elaborate. Even a few minutes of focused breathing can recharge you. Use these breaks to pause, breathe, and reset amidst your daily tasks. If you have no idea where to start when it comes to meditation, I have a few apps listed at the end of this blog that can help!

9. Progressive Muscle Relaxation

This practice is similar to the body scan meditation. For this you should tense and then relax each muscle group in your body, starting from your toes up to your head. This technique relieves physical tension and promotes a sense of calmness. If you take just 5 minutes to do this when you’re feeling agitated or losing your patience, you’ll notice a huge difference!

10. Mindful Parenting

I know it might be easier said than done, but mindful parenting is so important. Engage in mindful interactions with your children just by giving them your full attention without distractions. Notice the details of their expressions in their little faces and the way they move their body. Being present with your kids can deepen your connection and bring joy for both of you. Check out this mom Mindful Motherhood Blog for the most practical mindful parenting tips. It’s one of my favorite blogs to follow!

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Tips for Incorporating Mindfulness Techniques for Overwhelmed Moms into Your Day:

Now that you have 10 mindfulness techniques to work into your day, here’s HOW you can do it. It might not always feel easy or doable, but I promise you have 5-10 minutes everyday to focus on yourself. And it’s important that you do focus on yourself so you don’t become completely burnt out. Pick one or two of the mindfulness techniques for overwhelmed moms above and then do these 4 things to add them into your day.

1. Set Reminders

Hey, you know that little device you’re always holding?🤪It has a clock setting on it! Use the alarm or phone alert to remind yourself to practice mindfulness at specific times during the day that work for you. It could be right after waking up in the morning, before meals, or after the kids go to bed. Set up a certain time daily so you don’t forget about it.

2. Combine Activities

Integrate mindfulness into everyday tasks so you remember to do it. For example, practice deep breathing while waiting for water to boil when you’re cooking dinner, or engage in mindful listening while driving. When you add these mindfulness techniques to something you do every single day, you’re more likely to remember to do them and it will become part of your routine easily.

3. Start Small

This isn’t a go big or go home type thing. You don’t have to jump in and start doing these techniques for a long time. Begin with just a few minutes of mindfulness each day when you can, and gradually increase the duration as it becomes a habit. Consistency is key to reaping the benefits. Take it day by day, mama!

4. Schedule It!

Getting yourself into a daily schedule is extremely helpful and beneficial for not only you but your children as well. Schedule a time for mindfulness right into your day. Grab my FREE daily schedule template below to help you out! In your free download, you’ll get my daily schedule as an example, plus a blank template for you to fill out. Because schedules only stick when they work for you and your family.

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    Top 5 Mindfulness Apps for Overwhelmed Moms

    Now that you have specific techniques to practice mindfulness and tips to add them into your day, you can take it a step further with these apps below. If you’re finding you still don’t know where to start or you are loving these mindfulness practices and want more, here are five fantastic mindfulness apps that can be incredibly helpful for you! Below I have linked each app so you can click right to it and download now.

    1. Headspace

    Headspace is a popular app that offers guided meditation and mindfulness exercises designed to reduce stress, improve sleep, and increase focus. It features various themed meditation sessions tailored to different needs, including those specific to parenting and mindfulness for busy schedules!

    2. Calm

    Calm is an app known for its soothing guided meditations, sleep stories, breathing exercises, and relaxing music. This app offers a wide range of mindfulness tools to help moms unwind, reduce anxiety, and cultivate mindfulness throughout the day. You can even use it for white noise, brown noise, pink noise, etc. which are great for getting better sleep.

    3. Simple Habit

    Simple Habit is perfect for busy moms who need quick mindfulness sessions. It provides guided meditations as short as five minutes, making it easy to squeeze in moments of calm during hectic days so you can achieve more. The app also offers meditations for specific situations like stress, sleep, and parenting challenges.

    4. Smiling Mind

    Smiling Mind is a mindfulness app designed for both adults and children, perfect to help your kids learn the importance of mindfulness too! It offers guided meditations tailored to different age groups and life stages, including specific programs for parents. This app is a great choice for moms who want to involve their children in mindfulness practices.

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    5. Insight Timer

    Insight Timer is a comprehensive meditation app with a vast library of guided meditations, music tracks, and talks from mindfulness experts. It allows users to customize their meditation experience based on their preferences and goals. Insight Timer is ideal for moms seeking variety and community support in their mindfulness journey.

    Final Thoughts

    Incorporating mindfulness techniques into your daily routine doesn’t require a lot of time or effort, but the impact on your well-being can be profound. By making these practices a part of your life, you can empower yourself to navigate the challenges of motherhood with greater ease and grace. Remember, taking care of yourself is not selfish or something you should feel guilty about, it’s a necessity! It’s for you AND your children. Embrace these mindfulness techniques for overwhelmed moms and discover the transformative power of being present in the moment and becoming an even better version of yourself. You deserve it, mama!

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