10 ways to boost your spirits and reduce stress during motherhood
With every beautiful and fulfilling journey comes challenging times. Although motherhood is such an amazing gift from God, it is also overwhelming, over demanding and overstimulating at times. The constant pull to be everything to everyone except ourselves can often leave us not in the best spirits.
Most times, we are not equipped with the necessary tools and strategies to navigate and cope with the emotions and feelings that come with parenting. Luckily, we have the ability to change that for ourselves.
Here are a few quick but effective tools, habits and changes we can implement into our lives to help reduce or eliminate a lot of those emotions and boost your mood naturally as a mom.
How Do I Begin To Boost My Mood Naturally?
Whether you are a new mom, have 1 kid or 12, these strategies can help you recharge and find peace during the day no matter the phase of life you are in.
The best part is you can build on them. If you are up for it, you can surely tackle them all at once. But if you are anything like me, slow and simple is better.
Since tons of spare time is not what us moms have lying around, slowly practicing these strategies for 10-15 minutes a day and increasing by 5 minutes will provide you beneficial results.
Doing it this way will help these behaviors and habits become part of your lifestyle and lead to lasting success and happiness as opposed to it being just a phase.
Not only are these tips helpful, but I am giving you practical tactics and mini challenges that you can use to help get you started. So there really are no excuses.
Let’s dive right in!
Tip 1: Meditate
Meditation is so extremely powerful. There are over 10 different types of meditation practices you can do.
So surely there is one that will fit your personality and lifestyle.
When you meditate, your brain releases serotonin and endorphins which are also known as the “feel good” hormones.
Backed by science, meditation and mindfulness can reduce stress, improve sleep, increase patience, focus and concentration, enhance your emotional well being and self awareness.
Meditating can immediately bring a lot of peace, calmness and increase your mood naturally and provide an overall pleasant and positive outlook on things.
CHALLENGE:
- Read the different types of meditation
- Choose 1 that resonates
- Practice 10 mins a day for 30 days
- Document your experience in a Meditation Journal
Tip 2: Journal
Journaling is such a valuable tool that has numerous benefits all of which can uplift your mood and put you in better spirits.
Journaling helps you increase and enhance self awareness, realize your worth and value, reduce stress, increase personal growth and so much more.
Writing your thoughts, beliefs, and feelings down on paper helps you release emotions, brainstorm solutions and solve problems. It makes it easier to overcome issues that may arise.
Practicing articulating your thoughts and feelings in a more positive way by journaling can lead to better communication and relationships with your children, partners and others overall reducing excess stress.
By looking back and reflecting on what you have been through and how far you come, you are not only able to remain humble but, you can then use that information to make better decisions for the future and avoid challenging situations the next time around.
Focusing on the good things you have in your life and regularly journaling not only uplifts but helps stabilize your mood throughout motherhood.
CHALLENGE:
- Write 1-3 things you are grateful for in a Gratitude journal, 5 Minute Mental or Daily Planner
- Then write for 5 minutes whatever comes to you or is on your mind
- Any stresses, challenges, happy moments, overwhelming moments, inspiring moments, etc
Tip 3: Vitamin D & Sunlight
Surprisingly, research has shown that vitamin D and sunlight are linked to your mental health and overall well being.
Just a few minutes a day soaking in the sun can help you improve your mood, reduce stress, anxiety and depression and increase your quality of sleep by releasing serotonin, the “happy” hormone.
Since we have moved to a much sunnier state. Going outside for a quick 15 minute walk has become part of my everyday routine with the boys.
I find that on top of me feeling a bit more optimistic and positive throughout the day; it helps them fall asleep so much faster and stay asleep throughout the night.
And we all know sleep is one thing us mamas need most so this is an absolute must.
Vitamin D supplements are also actually apart of some patients depression treatment plan so it is no wonder how it can help boost your mood and lift your spirits.
**Complete Side Note & Maybe TMI**
Vitamin D also helps combat those annoying recurrent BV and Yeast Infections.
Disclaimer: I am not a doctor so please speak with your primary physician before taking any advice.
CHALLENGE:
- Go outside everyday for 10 minutes and soak in the sun
- Or begin taking vitamin D supplements of 10,000 IU per week if you can not get out in the sun
Tip 4: Learn Something New
When you learn something new and invest in yourself, you feel a sense of pride and accomplishment in yourself.
You often realize you are capable of growth, expansion and productivity.
Investing in yourself shows you that you can be proud of yourself in more ways than just how much “mommying” you can get done in a day.
Not only does it provide a sense of pride but you literally strengthen and train your brain while learning. You begin creating new neural pathways that keeps your brain sharp.
Knowledge is not just power but confidence as well. It speaks volumes about you when you are constantly investing into yourself and bettering yourself.
It helps you become a better version of yourself and helps you break out of that “funk” you have fallen into.
CHALLENGE:
- Think about what interests you or what you always wanted to learn, know or do
- Start small and pick 1 thing
- Then create a plan and deadline to accomplish it
- Remember to hold yourself accountable or seek an accountability partner to keep you on track
Tip 5: Exercise
Of course, exercise would be on the list. When you engage in some form of exercise you release those feel good hormones, again that promote a sense of well being.
Regular exercise can increase energy levels making you feel more alert, focused and ready to tackle the days responsibilities.
When you feel empowered and strong physically, it activates the same emotions mentally and your mood is surely lifted.
Certain forms of exercise can also increase the mind-body connection, such as Yoga and enhance your emotional resilience to obstacles and challenges that may come your way.
When your emotions are in balance you can then be able to naturally manage your mood and overcome those obstacles with ease.
CHALLENGE:
- Depending on your current activity level, either start stretching or going for a brisk walk everyday.
- If you are more advanced, then increase your time, strength or reps.
- Try to complete 30 minutes 4-5x per week for 30 days.
Tip 6: Create a Routine/Schedule
Establishing a routine can be extremely beneficial by providing stability for you and your children.
Routines create predictability and structure leading to a greater sense of control, peace of mind and harmonious household.
By planning ahead and thinking through the day or week, you can avoid stress, feeling overwhelmed and last minute rushes.
A well organized routine will save a lot of your thinking power for more important things.
You are then able to spend more quality time with those you love and better cope with the demands of motherhood.
Providing a framework of organization, efficiency and balance, routines greatly contribute to lifting a moms spirit and improving her overall happiness and quality of life.
CHALLENGE:
- Start small and establish some sort of mini routine first. Whether it is morning or night.
- Once you have that down, create one for the entire day, then week and so on and so forth.
Tip 7: Give yourself a Refresh
I don’t know about you, but I remember back in the day when me and my girls were dating a guy and for some reason broke up, the first thing we did was change our appearance to boost our spirits. We would dye our hair, or get a new bob, or weave extensions and it was an immediate pick me up.
Sometimes a new or different hairdo, face done up or simply lashes and eyebrows can work wonders for your confidence and mood.
A new wardrobe, or even just getting out of pj’s and getting dressed for the day can help create that feeling of productivity, beauty and high self esteem.
Playing in makeup can also be so much fun and expressive. Whether you are a makeup artist or have absolutely no idea what you are doing, it can make you laugh and smile either way.
Just be creative and don’t have standards of perfection.
When we feel like we look good, that confident feeling activates the reward center of our brain causing us to feel better, happier and uplifted.
CHALLENGE:
- Change 1 thing about your external appearance that you have not done in a long time or always wanted to but never did.
- A new hair color, cut or style
- A new outfit or shoes
- Put on makeup or get your face done professionally
- Get your nails and toes done, etc.
Tip 8: Listen to Podcast or Videos
Many podcasts and videos feature inspiring stories, motivational speeches and personal growth content.
Hearing about others journeys, triumphs and resilience can help you relate and not feel so alone. It can provide a sense of connection, hope and motivation.
Podcasts and videos are great for resources, practical tips and advice that can help you through or prepare you for a challenging situation.
Sometimes it can just purely be for entertainment and provide that temporary mental break so you can de-stress.
Whether you are watching or listening to positive role models or other successful moms, these podcasts and videos can help.
Providing you with the tools and strategies to navigate through tough situations, improve your life overall and work towards being a happier mama.
CHALLENGE:
- Listen to a 15 minute motivational video or an episode of a podcast 4x a week
- There are so many inspiring and uplifting episodes and videos that vary in category and length
- Listen or watch while folding laundry, doing the dishes, or taking a shower
I personally love Sarah Jakes Roberts, Tony Robbins, Steve Harvey, Elena Cardone, of course Oprah Winfrey in no particular order. There is too many to name! But all can help you boost your mood naturally.
Tip 9: Say Daily Affirmations
Affirmations increase confidence and happiness. They remind you of who you are and what you are capable of. Sometimes you just need that extra reminder of just how strong, beautiful and worthy you are.
Most importantly that reminder needs to come from within. Our own internal belief system about ourselves.
When we REPEAT affirmations, we begin to BELIEVE affirmations.
They sink into our subconscious and we replace those self limiting beliefs with more positive and desirable ones, altering our internal belief system.
That rewiring of your brain is what helps you feel so much better about yourself and outlook on life.
CHALLENGE:
- Create 5-10 Daily Affirmations to say in the mirror
- Download some of my favorite affirmations for a strong and happy mama
- You can even download apps to help keep you consistent
Currently, my 3 year olds favorite affirmation is ” I can do anything”. It reminds him of a superhero. When he is struggling through a task and getting frustrated, either I will gently remind him or he will remember himself and proudly say his affirmation. And to his surprise he always accomplishes whatever he was struggling with, and that joy and pride is amazing to see.
Tip 10: Pray
Lastly, and above all. Pray!
Prayer is the most powerful mood booster of all.
When you are feeling down and out, who better to talk to then your creator. Very similar to meditation, research shows it can reduce feelings of isolation, anxiety, sadness and fear among other benefits.
Praying eases your mind, body and soul and gives you a bit of hope and optimism to look forward to. It can literally heal you mentally, emotionally and many times physically.
It is the most powerful tool I have in my life right now to help me through all my situations and phases of life. This one simple but effective tool immediately makes me feel so much better.
CHALLENGE:
- Pray!
- 1st thing in the morning before even checking your phone!
- Try to include in your daily prayers:
- Praising God, Thanking God, Apologizing to God and a Request to God.
- Begin keeping a Prayer Journal
Key Takeaways: for Uplifting your Mood Naturally as a Mom
It is crucial to try your best and create the time to tend to yourself and your emotional needs. Beginning these small changes will lead to big results in your overall well being and mental state.
Pick 1 challenge from the list or do them all. Either way, these 10 tips are easy, quick and effective ways that you can begin to uplight yourself and put yourself in a better brighter mood almost immediately.
I encourage you to slowly implement as many as you can to begin to boost your mood naturally, build your confidence and reducing that emotional load you may be carrying after having children.
Which Challenge Are You Going To Tackle?
Let me know in the comments which one and how you feel after!
