Working mom self-care is often overlooked as moms juggle demanding jobs and the nonstop responsibilities of motherhood. Between work deadlines, school pickups, household chores, and the emotional labor of keeping everything running smoothly, their own needs are frequently pushed to the bottom of the list. Guilt can also play a role—many moms feel selfish prioritizing themselves, even though doing so would make them healthier and more energized. Without support or intentional effort, self-care can feel like an impossible luxury rather than a necessary part of well-being.
Self-care is essential for working moms because it helps them recharge, maintain their mental and physical health, and be more present for their families and careers. When moms take time to rest, exercise, or engage in activities they enjoy, they reduce stress, improve their mood, and increase their overall energy. Prioritizing self-care isn’t selfish—it allows them to show up as their best selves, setting a positive example for their children and creating a healthier balance in their lives. A well-cared-for mom is better equipped to handle the demands of both work and family with patience and resilience.
Practicing Self-Care
Despite a busy schedule, it is important, and is possible, to make time to practice self-care. Even engaging in the smallest of ways can make a big difference in a mom’s well-being. Let’s take a look at some ways this can be accomplished.
Prioritize Sleep
Getting enough rest is crucial for energy and mental well-being. The ideal amount of sleep for adult women is 7-9 hours per night. Quality of sleep is just as important as quantity, so creating a bedtime routine, limiting screen time before bed, and maintaining a consistent sleep schedule can help improve rest.
Exercise Regularly
Even short workouts, yoga, or a walk can boost mood and reduce stress. This is done by helping the body lower stress hormones and release the “feel good” hormones, called endorphins. Exercise improves sleep, boosts brain function and enhances self-confidence.
Take Breaks
Taking a break, especially with fresh air or movement, releases endorphins and improves emotional well-being. Standing up, stretching, or walking prevents stiffness and improves circulation. Setting aside even 10–15 minutes for a coffee break, meditation, or deep breathing can help reset the mind, lowers cortisol levels and prevents burnout.
Engage in Hobbies
Reading, painting, gardening, or any activity that brings joy can be a great stress reliever. Doing something you love releases dopamine, the brain’s “feel-good” chemical, improving overall happiness, and can help lower blood pressure, heart rate, and muscle tension.
Socialize
Spending time with friends or loved ones can provide emotional support and relaxation. It increases oxytocin and serotonin, which help reduce stress and promote happiness.
Practice Mindfulness
Meditation, journaling, or simply enjoying a quiet moment can help reduce stress. Mindfulness can lower blood pressure, improve sleep, and reduce muscle tension caused by stress. It fosters self-acceptance, reducing self-judgment and negative self-talk. Mindfulness can reduce cortisol levels, helping the body stay calm.
Ask for Help
Accepting support from a partner, family, or friends can lighten the load and create space for self-care.
Pamper Yourself
Taking a warm bath, getting a massage, or indulging in a small treat can be a great way to unwind. Pampering releases feel-good hormones like serotonin and dopamine, which enhance happiness and reduce anxiety. Prioritizing self-care reinforces the idea that you deserve time and attention, improving confidence and emotional well-being.
Set Boundaries
Learning to say no and setting limits at work and home helps prevent burnout. Clear boundaries help minimize the guilt of feeling torn between work responsibilities and family needs. A balanced schedule allows for better focus at work and more presence at home, making both areas of life more fulfilling.
Seek Professional Support
Therapy or coaching can provide guidance and support for managing stress and emotions. Coaching and therapy help individuals set limits at work, home, and in relationships, preventing overwhelm and burnout. They can offer techniques like cognitive reframing, mindfulness, and stress management skills to handle difficult situations.
Prioritizing Self-Care
When working moms are being stretched thin in all directions, self-care oftentimes gets forgotten and neglected, but as previously addressed, should truly be one of the top priorities their to-do list. Its benefits are invaluable to busy moms. Self-care lowers the stress hormone, cortisol, increases the release of serotonin, dopamine, and endorphins in the brain to “feel good”. It can prevent burnout, and improve brain performance and emotional function. Whether it be by journaling, meditating, exercising regularly, or seeking help from a friend or therapist, self-care is an essential component to the well-being of all working moms.
