Modern motherhood often feels like a full-time job with no off switch. We’re constantly thinking ahead – meals, naps, appointments, school events – while navigating the emotional needs of our little ones and the never-ending to-do lists. That constant state of alertness can take a toll on our minds and bodies.

When stress lingers, it often shows up physically: headaches, neck and shoulder tightness, digestive issues, or disrupted sleep. Mentally, it can leave you feeling foggy, irritable, or anxious. And emotionally? It can chip away at your patience and your joy.

The worst part? Even when you do get a few moments to yourself, you might end up tidying up, folding laundry, or squeezing in errands instead of actually resting.

So how do we break this cycle?

By creating small pockets of relief – on the go, in the kitchen, even during a toddler tantrum.

Here are five strategies you can try anywhere to help release tension and reconnect with yourself.

Mantras are like mini mental anchors. The word itself means “tool for the mind,” and that’s exactly what they are – a simple, steady phrase to help bring you back to center.  Traditionally, mantras are special vibrational sounds that have effects on all aspects of the person, not just the mind.

Choose a word or phrase that resonates with how you want to feel: safe, grounded, grateful, or strong. Some examples:

 “I am safe.”

 “I choose calm.”

 “I let go.”

 “I am enough.”

Take a moment to sit or stand comfortably, close your eyes (or soften your gaze), and repeat your chosen mantra – either silently or out loud. Do it for one minute or five, whenever you need a reset.

You can even use simple prompts to guide your thoughts:

 “I am…”

 “I feel…”

 “I welcome…”

 “I’m grateful for…”

Laughter might seem like the last thing on your mind when you’re stressed – but it works. It boosts your mood, shifts perspective, and helps melt away physical tension.

Can’t find a reason to smile? Cue up a funny video, think of your toddler’s last hilarious phrase, call a friend who always lifts your spirits, or fake a laugh until it turns into a real one (yes, really – it works!).

Humour lightens the load, even if your circumstances haven’t changed. Sometimes it’s all about changing how you see things.

When stress builds up, movement helps shake it off – literally. You don’t need to hit the gym. A few stretches in the kitchen, shaking out your arms, or a brisk walk around the block can work wonders.

Try setting a timer to remind yourself to get up and move every hour or two. Jump up and down, roll your shoulders, or sway side to side with your child in your arms. It’s not about the workout, it’s about moving stagnant energy out of your system.

Your breath is one of the most powerful (and portable) tools you have. Although we breathe automatically all day long, conscious breathing can calm the nervous system, reduce anxiety, and bring you back to the present moment.

Try this simple practice:

1.  Inhale slowly through your nose for 4 counts
2.  Hold for 2 counts
3.  Exhale gently through your mouth for 6 counts
4.  Repeat 5 times

You can do this at your desk, in the car, while nursing, or lying in bed. Let your breath become your anchor.

This one is a hidden gem. Keep a small bottle of hand cream or carrier oil (like sweet almond or jojoba) nearby. If you like, add a few drops of essential oil like lavender (avoid certain oils if pregnant – always check safety guidelines).

Take 2–5 minutes to gently massage your palms, fingers, and wrists. Pay attention to how it feels – smooth, warm, soothing. This simple act can help ground you, especially if your mind is racing.

Once you’re done, rest your hands on your lap, close your eyes for a few breaths, and notice any shift in how you feel.

Although tension is a part of life – especially in motherhood – it doesn’t have to run the show. With small, intentional actions, you can reclaim moments of calm throughout your day.

You don’t need a silent room or a perfect schedule. Just a willingness to pause and choose something different, even for a few minutes. Start with what feels doable today, that’s more than enough.

For more de-stressing strategies check this other post.

If you’re craving more calm and balance, I’ve created a FREE toolkit just for you: How to Integrate Yoga into Your Daily Life

It includes:

•  A short yoga class you can do at home or work
•  A guided relaxation meditation
•  A workbook full of gentle prompts and affirmations to help you reflect and reset

This isn’t about adding more to your plate – it’s about making space for yourself in the life you already have.

Sign up here to download your free toolkit and start creating pockets of peace in your everyday life.

Sources:

• Stephens, Mark. 2010. Teaching Yoga: Essential foundations and Techniques. Berkeley, California: North Atlantic Books. P 241, 266
• Vivekananda, Rishi. 2005. Practical Yoga Psychology. Munger, Bihar: Yoga Publications Trust. P 242.