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Being a parent is all-consuming, beautiful, chaotic, fulfilling, and yes, overwhelming. Juggling the mental load of motherhood can stretch even the most resilient women to their limit. But prioritising your mental health isn’t selfish—it’s essential. A mentally healthy mum isn’t just surviving, she’s thriving, and showing her kids what self-worth really looks like.
Here’s a practical, down-to-earth guide to protecting your mental health as a busy mum—backed by real insights and expert advice.
1. Create Mental Breathing Space—Daily
Not every moment needs to be productive. In fact, finding pockets of stillness—even for just five minutes—can dramatically shift the tone of your day. These “mental micro-retreats” give you the chance to step away from the chaos and reset.
Whether it’s taking a few deep breaths, enjoying a calming playlist, or a moment of solitude, these brief pauses can reset your nervous system and alleviate the pressure of constant multitasking.
Expert Insight: Dr. Nicole Highet, Executive Director of COPE (Centre of Perinatal Excellence), emphasises the power of these small, consistent moments of self-care. “It’s the daily, repeatable acts of self-nurturing that help mums stay emotionally regulated and resilient.” might include listening to a calming playlist while preparing lunch, stepping outside with a cup of tea, or even playing a brain game like solitaire while waiting for the kids to finish school. When you have a spare few minutes, hopping on your phone for a quick game of solitaire is not only a fun distraction but also helps improve your concentration and problem-solving skills, making it an ideal way to recharge your mind.
These quick breaks aren’t about escaping—they’re about recharging your emotional battery so you can show up fully. Even five minutes can lower stress, enhance focus, and leave you feeling more grounded.
2. Prioritise Yourself and Get Regular Exercise
Movement isn’t just good for your body—it’s a game-changer for your mind. You don’t need to commit to long workouts or fancy equipment. Just 10 minutes of stretching, a brisk walk while listening to a podcast, or dancing around the living room with your kids can lift your mood and bring clarity to your day.
Why does this work?
Physical activity releases endorphins, reduces stress hormones, improves sleep, and enhances focus. It also reduces stress hormones, improves sleep, and enhances your ability to focus. According to the Black Dog Institute, regular movement is one of the most effective ways to manage symptoms of anxiety, depression, and low mood.
Expert Insight: Dr. Michael Otto, a professor of psychology at Boston University, points out that “even modest physical activity can lead to significant improvements in mood and reduce feelings of anxiety or depression.” Physical activity stimulates the release of endorphins, the body’s natural mood elevators, which help reduce stress and anxiety (Source: Harvard Health Publishing).
And remember, exercise doesn’t have to be a solo activity. Make it a family affair—head to the park, play tag in the backyard, or go for a walk after dinner. When you prioritise movement, you show your kids that self-care is normal.
3. Eat to Feel Good: The Brain-Boosting Benefits of Meal Planning
As a busy mum, juggling family meals amid work, school runs, and daily demands can feel overwhelming. But what we often overlook is how profoundly the food we eat influences mood, focus, and emotional resilience. Instead of grabbing processed foods, plan nutrient-dense meals to support mental clarity and emotional stability.
Meal planning isn’t just about saving time—it’s about fuelling your mind. Highly processed foods and high-sugar snacks may offer short-term energy boosts, but they can lead to blood sugar crashes and mood swings. A balanced, whole-food diet supports a healthy gut microbiome, which directly communicates with the brain via the gut-brain axis—a bidirectional system that plays a crucial role in regulating mood, memory, and even anxiety.
Expert Insight: Harvard Health Publishing notes that about 95% of your serotonin—the neurotransmitter that helps regulate mood—is produced in your gastrointestinal tract, making gut health and nutrition critical to emotional well-being. Diets rich in vegetables, lean proteins, whole grains, and omega-3 fatty acids have been linked to a lower risk of depression and anxiety (Harvard Health – Nutritional Psychiatry).
To make nourishing choices easier, plan ahead. Batch-cook fibre- and protein-rich meals like lentil soups, quinoa stir-fries, or slow-cooked stews that can be frozen for quick dinners. Prep smoothie packs for the freezer, pre-chop veggies, or stock grab-and-go snacks like boiled eggs, Greek yoghurt, nuts, or fruit.
It’s not about being perfect—it’s about being prepared. Taking the guesswork out of mealtime can ease daily stress and ensure that both your body and mind stay energised and balanced, especially during those chaotic weeks when everything feels like too much.
Meal planning isn’t just about efficiency, it’s a form of self-care that feeds your body and protects your peace of mind.
4. Get Outside—Even If It’s Just the Backyard
Equally important for your mental health is spending time outdoors. Whether you’re going for a walk, tending the garden, or reading on the patio, spending time in nature has an incredible ability to ground you and reset your mental state. If you’re often indoors—especially if you work from home—making a habit of getting outside each day can do wonders for your wellbeing.
Time in nature can ground you and reset your mental state. Even if you’re indoors often, daily outdoor habits can improve your wellbeing.
Nature reduces anxiety, improves emotional regulation, and enhances cognitive function.
Nature isn’t just calming—it’s clinically proven to support your mental health. Regular exposure to green spaces has been shown to reduce anxiety, improve emotional regulation, and enhance cognitive function. Even something as simple as a barefoot stroll on the grass can help you feel more balanced and clear-headed.
Here’s a simple tip: Set a simple “green goal” each day—like spending 10 minutes outdoors – no phone.
Expert Insight: According to research from the University of Queensland, time in nature significantly lowers stress, improves mood, boosts creativity, and helps you feel more connected to yourself and your surroundings (University of Queensland Research on Nature and Mental Health).
As a bonus, daily exposure to natural light and fresh air can also help regulate your sleep, another essential piece of the mental health puzzle.
5. Ditch the Supermum Myth—Ask for Help
One of the most common struggles mums face isn’t just physical exhaustion—it’s the emotional and mental burden of trying to hold everything together. From scheduling appointments to managing meals, school logistics, and emotional check-ins, this “invisible load” can quietly take a toll on your mental health.
Yet one of the most powerful steps you can take is also one of the most difficult: asking for help.
This doesn’t mean you’re failing—it means you’re human. Let your partner or co-parent be a true teammate by having open, honest conversations about the mental and physical responsibilities you’re carrying. Revisit how tasks are divided, and don’t be afraid to delegate more. Sometimes, just acknowledging the overwhelm is enough to start shifting the balance.
Equally, leaning into your support network—friends, family, or fellow parents—can provide a vital lifeline. Whether it’s sharing the school run, giving or listening to helpful advice and tips, or just being heard without judgment, this kind of emotional scaffolding helps lighten your mental load.
Expert Insight: Dr. Karen Cassiday, a clinical psychologist and anxiety specialist, highlights that asking for help isn’t just about offloading tasks—it’s a form of emotional self-preservation. “Accepting support fosters psychological resilience and interrupts the cycle of burnout,” she explains. “Social connection gives us perspective and reduces the loneliness that often fuels anxiety.”
Social connection reduces loneliness and helps you feel more like yourself again.
6. Practise Gratitude—but Make It Real
Gratitude is a powerful tool for shifting perspective and boosting mood.
Taking a moment each day to reflect on what you’re grateful for can have a profound effect on your mental health. Gratitude isn’t just a feel-good practice—it’s a powerful tool to shift your perspective and boost your mood, even on the toughest days. Whether big or small, writing down a few things you’re thankful for each day can help you see life’s silver linings.
Expert Insight: Dr. Robert Emmons, a leading expert on gratitude, explains that regularly practising gratitude not only improves mood but also fosters positive emotions and strengthens relationships. He highlights that, “Gratitude blocks toxic emotions like envy and resentment, fostering a sense of well-being.” (Source: Greater Good Science Centre)
The beauty of gratitude lies in its simplicity—by acknowledging the good, you create a space for joy to flourish in your everyday life.
Try this: Keep a “moments that mattered” list in your phone. Glancing back on it during hard days can offer a surprising perspective.
7. Prioritise Sleep for Better Mental Health
Even small changes in your sleep habits can lead to big impacts.
When you’re a busy mum, getting a full night of sleep every night can be challenging. However, small changes can make a significant difference in improving your rest. Consider establishing a relaxing bedtime routine—gentle stretches, reading a book, or winding down with calming music. Even a short power nap during the day can recharge your energy levels and sharpen your mental clarity.
Avoid scrolling through social media or engaging with screens right before bed. The blue light emitted can interfere with your body’s natural sleep cycle. Instead, use apps like Insight Timer or Calm for guided meditations that help ease you into sleep. These can quiet your mind, reduce anxiety, and create the perfect conditions for restful sleep.
Sleep deprivation is a silent but powerful contributor to mental health struggles, affecting mood, cognitive function, and overall well-being. As a parent, it’s easy to sacrifice sleep in the name of responsibilities, but protecting your rest is just as important as caring for your children. Even small, consistent improvements in your sleep habits can make a noticeable difference in how you feel during the day.
Research consistently shows that poor sleep quality is linked to higher levels of stress, irritability, and even anxiety. Lack of rest can make it harder to manage the demands of daily life, ultimately contributing to feelings of burnout. But by prioritising rest, you can reduce these stressors, improving both your physical and mental resilience.
Expert Insight: According to the National Sleep Foundation, adults need 7-9 hours of sleep each night for optimal health. Consistently skimping on rest can have long-term consequences, such as weakened immune function and increased risk of chronic health condition. (National Sleep Foundation).
Final Thoughts: Mental health isn’t about perfection—it’s about taking small, compassionate steps every day
You don’t need to overhaul your life overnight. Start small. Start kind. Start where you are. You’re not failing if you’re struggling—you’re just human. And your mental health matters, too.
If you need extra support:
Because thriving mums raise thriving kids—and you deserve to thrive.
