As mompreneurs, we are driven, successful women who juggle a myriad of responsibilities. When it comes to business, family, and personal goals we accomplish a lot chasing our dreams. Juggling isn’t easy and stress can be one of its many side effects. These 10 stress management tips are ones every mompreneur should know. They will help you effectively deal with the daily stresses that can throw you off your path. They’re tried and true strategies that will not only help you reduce stress but give you the edge to achieving your dreams.
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10 Stress Management Tips for Mompreneurs
1. Write down what makes you stressed.
Stress can be powerful enough to affect anyone, and the effects are especially crushing for those who have a lot of responsibility. That’s why it’s so important to keep stress levels under control.
I’ve found that one of the most effective ways to do this is by writing down what makes me stressed. By documenting these patterns, I can identify triggers and hopefully avoid them in the future.
When you write down your sources of stress, it also helps you realize how much control you actually have over those situations—you’ll see how many things are not completely out of your hands. In addition to helping you feel more in control in general, this exercise may help you identify and delegate tasks where necessary so others can help with some of the stress-inducing responsibilities. You may also discover that certain things on your list are taking up too much time and energy because they’re not as crucial as you thought or don’t need as much attention from you as other tasks do.
2. Schedule a break.
Scheduling a break can set you apart from the stress and anxiety that is trying to overtake your work. If you are someone who thrives on structure, like me, this is a good way for you to establish boundaries and take control of what happens in your day.
- First, decide when your break will happen. Depending on why you need a break, it will be scheduled at different times of the day. For example, if you need it because you are overwhelmed with work, schedule it after lunch so you can use the rest of the afternoon productively. On the other hand, if you have overextended yourself and have gone without sleep for days on end, then make sure that time for rest is scheduled in your day. You may even want to set an alarm so that even if only one hour has passed since laying down, you’re reminded to get back up and resume the day.
- Second, tell those around you what your plan is. This can include family members as well as team members or even clients depending on how much power they feel they have over your decisions.
- Finally, decide what will happen during those breaks – whether it involves doing nothing except sitting quietly while listening to music, reading scriptures, or looking out the window watching clouds go by (or all the above!) And then stick with it!
3. Go offline.
Detectives have a strategy they use while investigating a crime: they cut off communication. They tell their families to go offline and not answer the phone, because when they do that, people who know the details of the crime will contact them. Similarly, to decrease your stress levels, “turn off” your usual sources of stress. Go offline. Turn off the TV and the radio. Stop scrolling through social media or reading news websites for at least a few hours or even for a day.
I recently enabled the “personal” mode on my iPhone. It allows me to set a schedule for when I want to receive certain notifications (emails, texts, etc) and then automatically mutes those notifications when it’s time for me to unwind. During this time offline, try not to think about work either—relaxing really means relaxing!
4. Exercise.
If you’re not already exercising regularly, adding it to your schedule is a great way to reduce stress. I’ll be honest, it’s not my favorite of these 10 stress management tips, but I’m learning to love it. Take a daily walk or hit the gym if you can. An exercise regimen is an important tool for reducing stress and improving your overall health. It helps clear your mind so that you can focus better and accomplish more throughout the day. You’ll feel better physically, emotionally, and mentally after exercising! Exercising also helps to regulate sleep patterns and improve sleep quality.
5. Limit multitasking.
It’s simply a myth to think you can do multiple things at once- all the time. We are way more efficient when we concentrate on one thing at a time and get it done.
Focus on the task at hand by putting down your mobile devices, which contribute to distractions and stress overload. Instead of multitasking, consider time blocking: schedule time slots for specific activities that require high concentration levels as well as low concentration tasks such as returning phone calls or checking voicemail messages. Most importantly, schedule some downtime with your family and friends, too!
6. Keep a gratitude journal.
In the past year, Mompreneurs have proven to be a well-oiled machine on the market. We’ve successfully translated our passions into a reality, we’re growing in our faith and loving every minute of it—but there’s still room for improvement. By using this simple gratitude journaling technique, you can improve your state of mind and find joy in everyday life.
The key to this tip is the acronym GRIT: gratitude, regularity, optimism, and enthusiasm. The more gratitude you hold onto in your life, the better off you’ll be. Once a day, write down one thing for which you are grateful. When you think about it, later on, review your journal and see how much progress has been made toward furthering your goals. Without regularity, there can be no progress; without optimism, there can be no forward motion; without enthusiasm, there is no passion behind what we’re doing.
I’ve created a FREE five-day plan to help you practice this stress management tip TODAY. There are also year-long journals like this one. It’s definitely on my list to purchase once I’ve worked through my current journals.
7. Commit to sleep.
It’s easy to let a good night’s sleep fall by the wayside when you have so much on your plate. It’s one of the most overlooked stress management tips. Getting enough sleep is vital for your health, energy levels, and mood. On average, an adult needs eight hours of sleep per night. If you’re not sleeping well or if it feels impossible to achieve a full eight hours, try some of these tips:
- Make sure your bedroom is dark and cool — this will help you get better quality sleep.
- Avoid having caffeine too late in the day (e.g., afternoon).
- Try to exercise regularly during the day; this will help you relax at night and fall asleep faster.
- Avoid using electronic devices at night; the light from these screens can disrupt your natural circadian rhythm.
8. Eat healthfully.
Stress management is an integral part of living a happy, healthy life. While many things can be done to help one manage stress, managing stress can also begin at the dinner table. For example, foods like blueberries, kale, ginger, and turmeric have been proven to provide a wide array of health benefits including stress reduction. It’s important to note that it is equally important to avoid foods that exacerbate stress such as caffeine and alcohol. While perhaps not in abundance these things should be consumed with caution as they may further aggravate feelings of stress and anxiety rather than relieve them. I know, I love my morning cup of coffee and an evening glass of wine too…
9. Unplug when you’re at home with your kids.
As a mompreneur, you may be tempted to check your phone for emails or text messages when you’re with your kids. However, it’s important to do your best to stay focused on your children and what they have going on in their lives. Set aside time specifically for work and when it’s over, make sure you give your full attention to your family. This is easier said than done as our devices are always within arms’ reach. Like any of these stress management tips, you have to be intentional about making it work. Consider leaving your devices in another room to help you commit to unplugging.
10. Be present in the moment.
Being present at any given moment is crucial to establishing a healthy balance between your personal and professional lives. It means you are focusing on the current moment rather than being distracted by thoughts of the past or future. This concept can be hard to grasp, especially if you are used to always thinking of a million things at once.
Here’s a simple method that will help: make sure you have five minutes of free time, then sit down and close your eyes. Take ten deep breaths and try to focus on what’s going on around you (the temperature, sounds, etc.). It may seem strange at first, but over time this practice will not only help keep you grounded in the here and now—it will also allow for better decision making along with cultivating mindfulness in general. I’m a fan of guided Chrisitan meditation that grounds in a way that helps us refocus on our Heavenly Father.
I believe that it’s important to acknowledge that entrepreneurship is hard work. It may seem like something anyone can do, but the truth is that being an entrepreneur is not something everyone has the skills and tenacity for. Being a mompreneur is even more difficult because there are so many other draining tasks that have to be done. Beautiful, don’t let a bad day (or days) keep you down; remember that all mom entrepreneurs face similar struggles and that we are here praying for you, supporting you, and cheering you on always. Remember these stress management tips and refer back when you need them most.
XOXO, JD
PS – Be sure to grab my 5 Days to Overcoming Stress download to help you put these tips into action!