100 Ways To Stay Calm When You’re An Overwhelmed SAHM

Alessandra | Posted on January 5, 2026 |

Feeling like you’re about to lose it? Here are 100 simple, realistic ways to stay calm when you’re an overwhelmed stay at home mom. From mindset shifts to quick stress relievers you can do anytime.

Let’s start this with being totally honest… being a stay at home mom can feel like you’re juggling flaming torches while someone’s asking for a snack every five seconds. While also not realizing you’re juggling fire, amiright?! Between the messes, meltdowns, and mental load, it’s easy to lose your cool. And the truth is, it’s completely normal to lose your cool, you’re only human after all, mama. I’m here to tell you though, you can also learn ways to stay calm even when chaos hits. As a mom of 3 myself, and a stay at home mom for 10 years, I will be the first to admit I’ve had my moments! That’s why I’m sharing my best tips to help you find your calm when you wanna blow. Keep reading to learn more!

*This blog contains affiliate links, you can learn more at my terms. Thank you for supporting my blog!

Why SAHMs Lose Their Cool

Before we dive into my best ways to stay calm, let’s first discuss why stay at home moms (SAHM) tend to lose their cool. The simple, honest answer is…it’s because you’re human! When you’re a SAHM you are around your kids 24/7 and it’s demanding, exhausting, and mentally draining, especially in the baby and toddler stages. From crying to whining to temper tantrums, our children know how to push every single one of our buttons. And those feelings of overstimulation can cause mothers to lose their cool sometimes.

Like I said, don’t beat yourself up too much over it, it happens. I know you feel bad when it happens too, but just remember you are human and you’re allowed to feel all the emotions. If you’ve had enough of having these moments though, you’re in the right place. Keep reading for my top ways to stay calm so you can show up as the mom you want to be!

100 Ways To Stay Calm When You’re an Overwhelmed SAHM

These 100 ideas are NOT about perfection. I would never tell you that being a perfect mom is about staying calm because that’s unrealistic. These are about giving yourself quick, doable moments of peace throughout your day. Whether you have 10 minutes or 10 seconds, these simple tips can help you reset, breathe, and handle mom life with a little more calm and a lot more grace! I’ve broken these tips down into 10 sections so you can skim through them quickly if you don’t have a whole lot of time, or you can read through each one if you need lots of tips. Let me know in the comment section below which tips you’re going to use to stay calm in the future.

Mindset Shifts

Remind yourself that you’re doing your best.
Repeat: “This is a hard moment, not a hard life.”
Accept that mess is part of motherhood.
Let go of unrealistic expectations.
Remind yourself that your kids don’t need a perfect mom, they need a loving one.
Focus on what you can control, not what you can’t.
Give yourself permission to rest.
Celebrate small wins.
Stop comparing your motherhood journey to others.
Practice gratitude daily, even for the tiny things.

Quick Calm-Down Tricks

Take 5 deep breaths.
Step outside for one minute of fresh air.
Splash cold water on your face.
Count backward from 20.
Stretch your arms over your head.
Close your eyes and imagine your favorite peaceful place.
Light a candle or turn on a diffuser.
Put on calming music.
Drink a full glass of water.
Smile — even if it feels forced.

Self Care Moments

Take a shower alone (lock the door!).
Make yourself a warm cup of tea or coffee.
Read a few pages of a book.
Write in a journal.
Paint your nails.
Do a quick skincare routine.
Sit in silence for 5 minutes.
Go to bed 30 minutes earlier.
Watch your favorite show without guilt.
Take a long bath with bubbles.

Physical Resets

Go for a walk with the stroller.
Dance it out in the kitchen with your kids.
Stretch your body every morning.
Do a 5-minute yoga video.
Sit on the floor and breathe deeply.
Get sunlight first thing in the morning.
Take a few laps around your house.
Do gentle neck rolls.
Practice progressive muscle relaxation.
Hug your kids — oxytocin helps!

Routines That Help

Create a simple morning routine.
Prep lunches the night before.
Tidy up one area at a time.
Have a daily “quiet time” for everyone.
Stick to consistent bedtimes.
Write down a flexible schedule.
Prioritize your top 3 tasks each day.
Start the day with something you enjoy.
Plan weekly meals to reduce decision fatigue.
End the day with gratitude.

When You Feel Overstimulated

Lower the noise (turn off music or TV).
Step into a quiet room for 2 minutes.
Close your eyes and focus on your breath.
Turn off unnecessary notifications.
Hand your kids a quiet activity (puzzles, coloring).
Wear noise-reducing headphones if needed.
Dim the lights.
Sit down because you don’t always have to be “doing.”
Let your kids play independently.
Take a slow sip of water and pause.

Mom Hacks to Reduce Stress

Keep snacks stocked for everyone (including you!).
Set realistic expectations for cleaning.
Use paper plates on busy days.
Rotate toys to reduce clutter.
Create simple routines instead of rigid schedules.
Ask your husband/partner for help.
Simplify your meal plans.
Use timers for chores or breaks.
Delegate where you can.
Lower your standards because perfection is overrated.

Emotional Support

Text a mom friend.
Call someone who gets it.
Join a mom group online or locally.
Talk about how you feel instead of bottling it up.
Ask for help and accept it.
Journal your emotions instead of reacting.
Remind yourself that it’s okay to cry.
Say no to things that drain you.
Take breaks from social media.
Talk to your husband/partner about sharing the load if you don’t already.

Moments of Joy

Play your favorite song and sing out loud.
Do something creative (paint, write, bake).
Take silly selfies with your kids.
Watch a funny video or show.
Go outside and feel the sun on your face.
Do something just for you every day.
Snuggle with your kids and be present.
Start a gratitude jar with your family.
Say “I love you” out loud — it boosts your mood.
Find beauty in the small moments of motherhood.

Long-Term Calm Strategies

Create a weekly “me time” block.
Learn to meditate (start small).
Read books or listen to podcasts that inspire you.
Simplify your home and routines.
Move your body daily, even for 10 minutes.
Reevaluate your priorities often.
Focus on progress, not perfection.
Get enough sleep — seriously.
Let go of mom guilt.
If you’re struggling hard, find a therapist.

Final Thoughts

At the end of the day, being calm doesn’t mean quiet, it means feeling more grounded. Staying calm as a stay at home mom isn’t about never losing your cool. It’s about finding ways to come back to calm when life feels overwhelming. Remember you’re human and you’re doing so much all the time! It’s normal to lose it sometimes. These tips, even the small acts of self-compassion can make a huge difference in your day-to-day. So the next time you feel the chaos building, pick one (or ten!) of these ways to stay calm and remind yourself that peace is possible, even in the middle of motherhood mayhem. You’ve got this, mama!

Use the image below to save these ways to stay calm to Pinterest so you can come back to them later!

Related Blogs:

Sharing is caring! If you found this blog helpful, please share it with your mama friends by using the social buttons below. Thank you for supporting my blog! You can also support me by following me on Instagram @justabasicmama for more stay at home mom life.

*Disclaimer: This is not meant to be medical advice.

Facebook Pin Tweet