September 12, 2024

10 Mindfulness Tips for Working Moms

10 Mindfulness Tips for Working Moms

 

Mindfulness for working moms might look different from other folks. Being an employed parent means having endless things running through your mind, from the stresses of work projects to taking care of your kids and everything in between. Some people are rather dismissive, but managing both aspects of life is quite a challenge.

What Mindfulness for Working Moms Looks Like

Mindfulness is described as moment awareness in daily life. It’s important to be fully present in one’s surroundings and activities to avoid being overwhelmed. While the life of a working mom can seem manageable, it’s actually harder to carry.

Working in an office is already difficult. Add household responsibilities and raising a kid into the equation. Take into account how 30% of mothers already admit that parenting is much harder than expected. It’s more likely to feel overstimulated than not.

Working moms may not achieve the total peace and quiet most people paint mindfulness to be. However, it’s enough to stay functional and content without feeling too overwhelmed. When you don’t have control over an aspect of your life, being mindful is recognizing the situation and seeing what you can do to go with the flow.

How to Achieve Mindfulness for Working Moms

Mindfulness for working moms can seem more complex. Nevertheless, it’s still possible to achieve this type of peacefulness. You just need to have a little patience to find what works for you, as well as discipline to stick to the good habits.

1. Ask Yourself Why

It’s easier to work towards awareness when you have a certain goal. Each mother may have their own source of motivation. Some may say they want to be more mindful and concentrate at work, while others may say they want to show up more for their kids.

Either way, ask yourself why you want to be more mindful. It’s okay to have a mixture of reasons, but try to have one strong and specific reason to hold onto. That way, you have a source of strength to turn back to when things get tough.

2. Practice Meditation

Meditation is one of the best ways to achieve mindfulness. It may be hard to find a quiet space, but you should find a spot to sit alone for a few minutes. Close your eyes and breathe in deeply. Direct your thoughts toward your breathing first.

Focus on a steady inhale and exhale. Let your mind wander for a little while. You can think of anything under the sun, whether it’s your emotions towards the coming day or any ruminations that have popped up.

3. Adopt a Routine

Routines are a great mindfulness tool for working moms. The flow can serve as a reference for what your coming moments will be like, lessening anxiety over what will happen. Even a rough outline of preparing breakfast, bringing the kids to school and heading to work is good.

Once you adopt a routine, the challenge is sticking to it. You can plan your day the night before so things go according to plan. If you need to catch up with your schedule, don’t panic. Know you can always get back into it. Just assess what went wrong and do what you can to improve.

4. Find Ways to Rest

A general rule of thumb when aiming for mindfulness is to be as well-rested as possible. Working moms may have a high tolerance for stress, but it doesn't mean they never get tired. Recognize when you’re nearing your limit and pause to relax.

A break can take many forms. Sleep is crucial to your energy levels and focus. Prioritize getting a good night’s rest. You may have to reassess your sleeping conditions and habits. Have a comfortable bed and zero distractions to slumber easily.

5. Look for People to Talk To

It’s better to talk about what bothers you than to bottle it up inside. Look for compassionate people you can talk to. Your partner, a friend, or a family member are great candidates since you know them personally.

You can also look for new people. Although only 2% of the population are true empaths, everyone can be compassionate towards others. Don’t be afraid to put yourself out there, as it may lead to better enlightenment and relationships in the long run.

6. Seek Mental Health Care

Working moms can find it challenging to manage work and family simultaneously. It can often reach a point where it starts to affect their mental health. Depressive disorder can manifest in symptoms like pervasive sadness and a desire for isolation.

If you feel like you may have a depressive disorder, seek mental health care. A professional can advise you on how to manage your emotions. You can also gain an objective view of your emotions and what might trigger them.

7. Focus on Time Management

Time is a friend and foe when it comes to mindfulness. It aids you when you separate certain aspects of your life and the activities accompanying them. However, it can also disadvantage you since you only have limited hours a day.

Here’s what you’ll want to focus on:

  • Family: Family is an important facet of a working mom’s life. Parents work hard to give their children a good and comfortable life, but they also need more than just financial support. Remember to keep most weekends free to spend time with them.
  • Work: Work also holds significance, especially for more career-oriented women. Your role and schedule will usually signal when you have to go into work mode. Remember to keep your productive hours to your shift to avoid burnout.
  • Yourself: Mindfulness for working moms should include giving time to yourself. Some women may feel guilty about blocking out even an hour out of their week for personal time. However, adopting self-care practices is a great mental reset.

8. Try Out Mindful Yoga

Yoga is a separate practice from mindfulness, but combining the two can effectively quiet the mind. Take out a mat and conduct a couple of poses. The downward dog and child’s pose are great for beginners since they let you focus more on your breathing and thoughts. Play music if you’re trying out mindful yoga. You can also attend a class and get guidance on how to move and be more self-aware. And as a bonus, you might just meet and befriend fellow working moms.

9. Go on a Nature Walk

Schedule a nature walk every now and then. Fresh air and natural elements can ease baby blues and regulate your mood. Plus, the extra physical movement can provide a nice change of pace from working all week.

You can make a family outing from the trip, picking out a trail perfect for groups. Your kids will enjoy the scenery and take plenty of pictures. Alternatively, you can also go by yourself. Bring along a journal and write down your thoughts while surrounded by greenery.

10. Set Boundaries on Screen Time

Technology is an excellent distraction from stressors, but it can sometimes do too good of a job. In an experiment on dissociation while scrolling on social media, 42% of participants agreed that they weren’t really paying attention to what was around them.

Avoid using social media, especially on days when you need to be attentive either at work or with family. You can check it occasionally, but be conscious of how much time you spend on it. Alter your phone settings and add app timers to limit use.

In lieu of that, try out meditation apps. There’s also plenty of free mindfulness media all over the internet. Explore videos and podcasts to watch and listen to during your free time.

Become a Mindful Super Mom

Mindfulness is attainable for working moms. Focus on beginning the practices that lead to your ideal state of mind and sustain the momentum. If you ever falter, it’s more than okay to take a break and pick up where you left off afterward.

 

 

ABOUT THE AUTHOR

Beth Rush is the Managing Editor at Body+Mind and a lover of all things health and wellness.

 

Photo by Elina Fairytale

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