6 Tips for Mums Dealing With Anxiety

Feeling anxious about leaving your kids when you go out? Worried about sending them off to school or daycare?
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Feeling anxious about leaving your kids when you go out? Worried about sending them off to school or daycare?

"What if something happens to me? What if something happens to my kids?"

Worried about what other people think of you and your parenting?

"Everyone is looking at me. I hope they think I'm a good mum."

We've all been there; felt totally overwhelmed by parenting and being responsible for another life, like you can't calm your busy brain and get to sleep, felt awkward during play dates and while trying to make other mummy friends, felt like you're on display and everyone is wearing their judgey eyes, or like you can't even handle the outside world right now.

Here are 6 tips to help you deal with all those feelings of anxiety and take really good care of yourself while you're at it, because...

The one who does all that nurturing (you!) needs to be taken care of too.


1. Make sure you eat well, sleep well and exercise (whenever and however you can) so you have a really solid foundation to stand on throughout the day. It's hard to feel calm and easy about your situation and your parenting if you're too busy feeling sleep-deprived, hungry and like you have no energy for anyone or anything. And this will also help you make the best decisions possible during difficult moments.

2. Try 4-7-8 breathing. It's a really simple and effective breathing exercise to help you quiet your mind so you can relax and/or fall asleep. And it only takes about 30 seconds to do (breathe in for 4...hold for 7...exhale for 8...repeat 4 times.) Watch this short video for a demonstration.

3. Use the 5-4-3-2-1 Grounding Exercise:
List off (mentally or out loud) 5 things you see + 5 things you feel + 5 things you hear...then 4 of each thing...then 3 of each...then 2...then 1. This will help get you out of your spinning head, back into your body and back into the present moment.

4. Create and repeat a personalized mummy mantra
that's focused on calm and self-love. Example: I am calm, I am enough, I am safe and my family is safe, etc.

5. Ask yourself these 3 questions:
-Who am I? (How do I feel right now? What role do I have in this situation?)
-Where am I? (Who and what is around me?)
-What do I need? (What can I do to help myself feel better and have more fun right now?)
Once you have the answers, check in to see if there's anything that needs to change (example: are you trying to be perfect? or trying to control something beyond your control?) and then follow through and make sure you give yourself whatever it is that you've decided you need (example: a break, a glass of water, a moment to do a breathing exercise or a grounding exercise, etc.)

6. Wear whatever makes you feel beautiful, comfortable and put together (example: nice clothes, lip gloss, shoes you won't regret later, etc) and pack whatever you're going to need to keep you feeling this way (example: water, snacks, music, etc.)

Try these 6 simple tips and start feeling better today! And don't forget to print off your reminder card!


Christine Marion-Jolicoeur helps mums create a family and life they love. She's a blogger, bestselling author and parenting coach.

Happy families don't happen accidentally. Live and parent on purpose. Learn how at


This article originally appeared on the Joyful Parenting Blog.
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