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7 Steps to Overcome Overwhelm as a Working Mum
Are you feeling stuck, unfulfilled, burnt out and overwhelmed, Mama?
I was an overwhelmed, working Mum myself, battling with my own mental health and now I am a Certified Self Care, Self Love & Mental Health Coach and Women Thrive Summit Expert Speaker, helping other women get unstuck and on the pathway to time and financial freedom.
So here are the 7 steps that worked for me and my clients!
1. Schedule time for yourself even when you ‘think’ you don’t have time
Literally, schedule in your diary doing something for yourself, without anyone else involved or around you. I had to get up at 5 AM just for peaceful time to myself, to exercise, to meditate, to journal. This was the only time I couldn’t be disturbed and just focused on myself. What time of the day will you schedule just for YOU?
2. Remember to take a moment to breathe and connect to yourself
When you’re feeling the stress and overwhelm, you MUST just stop, just for a moment. Close your eyes and just breathe. If the kids are crying or screaming in the car, pull over, get out of the car and just breathe. This is so important, to just give yourself a moment to regulate your body, your mind and reconnect with yourself so you can start over. The more unregulated you are, the more the kids can feel that and the more their behaviour will escalate. So, just BREATHE.
3. List things you are grateful for everyday
Start your day right by listing things you are grateful for. Even before you get out of bed, just close your eyes and say “I am so grateful for this bed, my home, running water, food, my health, my family, my job, etc.” Gratitude is the key to everything positive happening in your life. When we feel grateful, it is impossible to feel overwhelmed and it starts your day right with a positive mindset.
4. Be careful about what you consume and choose positivity only
In society today, we are surrounded by negativity everywhere unless we choose to remove ourselves from it. Perhaps you watch and listen to negative events happening around the world on the news on TV and radio. You might watch violent programmes or movies on Netflix. Perhaps you have colleagues, friends or family who are always moaning or talking negatively. Maybe you eat fast food due to lack of time and for convenience, which does nothing positive for our physical or mental health.
Remove yourself from the negative information, people, events, circumstances and replace them with positive podcasts, motivational YouTube videos, inspiring informative audiobooks, plan and cook healthy meals. Invest time and energy in surrounding yourself with positive, uplifting, inspiring, motivating people to help you learn, develop and grow.
“The mind is everything. What you think, you become. What you feel, you attract. What you imagine, you create.”- Buddha
5. Stop everything, get outside, move your body and connect with nature
If you are indoors too much, it is likely you are not getting enough exercise, sunlight or fresh air and this will be having a significant impact on your mental health. Have you ever met someone who said, “I wish I hadn’t gone for that walk in nature”?
When your ‘to-do’ list appears to be never-ending and you think you couldn’t possibly take time out for yourself, think again! You will feel better, feel refreshed and have more energy and creativity to be more productive and get things done more quickly and efficiently!
6. Watch your words and how you speak to and about yourself
A simple shift in how we speak to and about ourselves is the key to change, to how you look, how you feel and ultimately your circumstances. When you start to catch yourself saying something negative about yourself and then consciously decide to stop yourself and choose to use different, positive words you will make better decisions in your actions and you will literally transform your life. Even if you don’t believe it straight away, start saying things like “I am an amazing Mum, I am beautiful, I love & approve of myself, I can do this!” watch what happens. You are magical AF and you didn’t even know it!
7. Boundaries- It’s okay to say “no”
When you think you have to do it all, work, parent, run a household, keep everyone healthy and happy but to your own detriment- this is not okay. You must learn to set boundaries and say “no, I need to do this/not do this for my own sanity right now”. By doing this, you are putting your own needs first so that you are able to give to others, otherwise you will be depleted and suffer with your physical & mental health.
Others will then know where they stand and will understand what they can and can’t get away with or even better, realise that they can help you instead. So, if your friend asks you to go out, when really you are burnt out and need to rest to take care of you. That’s okay. And if they are a really good friend, they might treat you to a spa break! You never know!
Remember Mama, you’re not alone in the struggle of feeling burnt out and overwhelmed. Make sure you give yourself some grace. Make time for yourself, breathe, feel grateful, choose positivity, move your body, get out in nature, set boundaries for self care so that you can be happy, healthy and the best Mum to your kids!
You got this Mama! If you would like more guidance and support click here @natalietedmanlifecoach | Linktree.
About the Author
Name: Natalie Tedman
Professional Title: Certified Self Care, Self Love & Mental Health Coach & Speaker
Bio: Natalie helps clients to transform into their best selves by bridging the gap between where they are now, and where they want to be. By identifying where growth is desired, setting goals and objectives, and holding accountability, clients will reach their goals of peace, happiness and “glow up” to become the best version of themselves and on the pathway to time & financial freedom.
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