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Mind-Body Connection: How The Proper Self-Care Can Help Tired Moms Manage Stress and Emotions

Writer's picture: Samantha LandrySamantha Landry

Updated: Jan 13


*Bonus quiz at the bottom* 

Do you wake up feeling like you’re carrying the weight of the world on your shoulders?


Like your mind is constantly running a marathon and you can’t quite catch up to your thoughts?


The social expectations of motherhood can be daunting, especially when we are waking up already mentally exhausted- the list of never ending to-do’s is enough to spin even the most organized of mothers into a tightly wound tornado.


We are expected to show up fully as a partner, parent, friend and family member and then in the end have some left over for ourselves.


But, it’s hard to show up fully for anyone when we are always tired, constantly turned on to other peoples needs and feel pulled in 10 directions at once.


Understanding the mind-body connection is one simple game-changing tool for managing your stress and emotions and improving your overall energy.


It is important in motherhood to remember to be kind to yourself!


It may feel backwards, but you need to intentionally put yourself first sometimes - in this post I touch on why this is important but I am sure you've heard the quote “if you don’t pour into your own cup - you will be left with nothing to pour out.”


Remember! YOU are the CEO of your own health. You are the primary decision maker for your own well-being. AND mama, self-care isn’t just a luxury - it’s essential!


 

What Is the Mind-Body Connection?

As a mother we can often find ourselves in stressful situations. Some of these situations come and go, but some of these stresses may linger for longer.


The mind-body connection simply means that there is a reciprocal relationship between the two. ”When your mind is stressed, your body feels it. And vice-versa, when your body is tired, your emotions can take a hit.”


You’re likely very familiar with this relationship already — after those long sleepless nights, when you may find yourself feeling a little extra irritable or overwhelmed.


Well, that’s the mind-body connection in action.


Science has confirmed this and the new research coming out in this mind-body field is very exciting for the future of improving the health and happiness of mothers.


Stress and emotions can present physically as rashes, headaches, fatigue, clenching/tension, or even a weakened immune system or disturbed sleep - which I don’t have to tell you is less than ideal as a mother who has to show up at 100% for her family.


Our emotions and our physical symptoms - It’s all connected.


As a mama, you’re constantly in tune with everyone else’s needs.


By understanding this mind-body connection, you can start making small intentional shifts to fulfill your needs—taking these small actions will help you show up with more positive energy and clarity in your life.


 

How Stress Affects Your Body and Mind

When we are unable to manage our stress it will inevitably impact our mental state - over time we may become more anxious, irritable, overwhelmed, or even feel fearful.


These emotions, vice-verse, can take a toll our physical body by lowering immunity, causing inflammation, tension and pain and lowering overall vitality.


The 7 most common physical symptoms stress can trigger are:

  1. Fatigue – Feeling constantly drained, even after sleep, is a huge challenge for moms who rarely get a break.

  2. Brain Fog – Trouble focusing, forgetfulness, or just feeling mentally "foggy" can hit when you're running on empty.

  3. Irritability – Shorter temper and feeling more frustrated, especially when juggling multiple responsibilities.

  4. Headaches – Tension headaches or migraines can be triggered by stress, lack of sleep, and dehydration.

  5. Muscle Aches – Sore neck, shoulders, and back from tension or holding stress in the body.

  6. Sleep Issues – Trouble falling asleep, staying asleep, or never feeling fully rested after a night’s sleep.

  7. Weakened Immunity – Moms who are constantly on the go often get sick more easily, with frequent colds or infections.


Any of these sound familiar? Or all of them? You’re not alone!


Unfortunately, most moms I see in clinic - or even in the world today are struggling with many if not all of these concerns.


These are all warning signs that both the mind and body are overworked, and it’s time to listen.


But you’re in the right place because recognizing them is the first step toward better self-care!


 

The Importance of Self-Care in Managing Stress

It is fundamental to the future of your health and happiness that you work towards shifting your mindset around self-care.


Simple acts of loving on our minds and bodies can shift our entire mood, help us gain clarity and increase our overall health and vitality.


It is vital that you learn to view these acts as a necessity and not an “indulgence” —especially you tired moms who are often already running on fumes.


 

Self-Care as Fuel, Not a Luxury

Just as we should see our food as fuel and not just calories - we must see self-care as fuel, not just a luxury.


Just like your car can't run without gas, your body can't run on empty either.


Taking time for yourself isn't about pampering—it's about nourishing fuel so you can keep up with the demands of motherhood, work, and life in general.


Because you and I both know parenting is hard enough without the added burdens of mental and physical strain.


Moms who take time to refuel themselves are more present, patient, and effective in all areas of their lives. *This looks different for every mom, but no excuses - those who feel they don't have support it's even MORE important that you intentionally set up systems in your life that allow you small moments or intentional acts to fuel - more on that coming in future posts.


 

Self-Care as a Maintenance Routine

Self-care is like regular maintenance for your health—like an oil change for your car.

You wouldn’t skip the oil change and expect the car to keep running smoothly.


Your mind and body need that same attention.


Know what bucket in your life needs to be filled the most and intentionally structure that need into your schedule.


Whether it's through sleep, socialization, quiet, nourishment, or movement.


It is important as mothers that we are intentional about performing regular "maintenance".


It may feel "greedy" to take time for you but proper self-care protocols keep stress levels lower and health in check, so burnout doesn’t sneak up on you!


Re-fueling will not look the same for everyone - so it’s important that you take a moment to ask yourself what would be the most nourishing during this phase of motherhood, and be intentional about scheduling those acts in.


My three big ones are:

  1. Washing my face while the kids are in the tub. If I've had a busy day or week then I take advantage while my kiddos are in the tub at night - washing my face, feet, pits and butt is enough to refresh my physical energy when I am feeling worn down.

  2. Podcasts - I listen to so many podcasts. They make me feel less lonely and I learn so much while doing it. Plus I can listen during anything - cooking, cleaning, driving, they got my back!

  3. Nature - I could sit outside all day everyday. The natural healing energy of the planet is one that I personally will never take for granted.


 

Self-Care Strengthens the Mind-Body Connection:

  • Balances the nervous system:

    Being intentional about simple activities like deep breathing, guided thoughts, or gentle movement, helps shift your body from "fight-or-flight" (sympathetic) mode to "rest-and-digest" (parasympathetic) mode, bringing balance to your nervous system and allowing you to stay calmer in the chaos of your day.


  • Lowers stress hormones:

    Regular self-care helps you feel better by reducing the production of stress hormones like cortisol. In simple, it makes you feel better, which helps you stay calmer, and enter a more relaxed state. This improves your ability to handle stress and helps prevent the physical toll that chronic stress can take on the body.


  • Improves emotional regulation:

    Consistent acts of self-care, such as journaling, mindfulness, or even taking a break for some alone time, can help you better manage emotions, reduce overwhelm, and respond to situations with more clarity and calm.

In short, self-care looks different for every one but it helps keep our mind and body working together in harmony, so as moms we can feel more grounded, present, and in control while our littles reign chaos around us.


 

5 Practical (& Healing) Self-Care Tips for Busy Moms

Here are some practical self-care strategies that I practice and recommend to other moms in my practice:


  1. Daily movement: I am not talking starting a new intense exercise routine!


No!

It doesn’t have to be a full workout.


In fact dancing with your littles or a quick yoga flow is enough to get those feel- good hormones flowing.


  1. Deep breathing or mindfulness: There is no doubt behind the abilty of breathing practices in calming the mind and body.


Breathing practices come in all different forms - there is something for everyone.


Take a look on Youtube and find yourself a breathing guide that you enjoy - stick them on at night time when you are falling asleep and during the day when you feel yourself getting overwhelmed or worked up.


It doesn’t have to be long or complicated - you just have to actually do it.


  1. Prioritize rest: Rest doesn't always mean sleeping for an entire night - because let's be honest - when the fudge does that happen anymore? Rest can be as simple as making a calming tea and intentionally setting the kids up with toys (or screens - I know shun me right 😉) and taking a minute. I have found using a timer during these moments really helps to give my toddler something to focus on, so it's not a constant MOM MOM MOM!


She knows when the timer goes off and mommy has had a minute to recollect, she can have my full attention again. It doesn't always go smooth, but it is intentional time for me.


  1. Healthy boundaries: It can feel really uncomfortable to say no in the beginning.


Especially because as females we tend to be recovering people pleasers.


But, Saying 'no' is a powerful form of self-care. It is important to earn to say no in different situations; Stay firm but kind - It will get easier over time.


Two common situations include:

  • Overcommitment: "I’d love to help, but I can’t take on anything extra right now. I need to focus on my own schedule and family."

  • Excessive Requests from Kids: "I know you want me to play right now, but I need a few minutes for myself. I’ll be ready to spend time with you after."

    I have personally found that using a visual timer helps immensely with littles. IE “I’ll be ready to spend time with you in x minutes after the timer goes off.” It gives them some visual assistance to help practice patience in the moment.


Setting boundaries can feel uncomfortable at first, but it's an act of self-respect and care that ultimately helps everyone.


  1. Physical Hygiene: Sometimes as busy moms it’s easy to prioritize everyone else’s basic needs and forget about our own.


But simple acts such as brushing our teeth and washing our face (or even better a dead sea mud mask) is just enough to quickly refresh your energy and give you a bit more pep.


Bonus points if you take some extra time to give yourself a little face massage!


Mama, don’t over complicate it. You deserve to feel taken care of and refreshed.


YOU know your mind and body better than anyone else—pick the self-care strategies that speak to YOU and fit them in!


As we intentionally schedule these acts in over time, as our families see the positive impacts they have on our happiness there will be less resistance (and they may even join in!)


 

You Are the CEO of Your Health

As a mother it’s easy to remember that we are in charge of our little humans, but really easy to forget that we are in charge of our own health and happiness journey.


I am encouraging you to become intentional with your self-care.


No-one else can know how you feel or what you need better than you do.


Maybe it looks like a podcast in one ear while you play with your toddler or nurse the baby. Maybe it looks like asking your partner to tag in for a few minutes while you step away for a deep breath. Maybe its the classic bubble bath and a book that people usually visualize when they hear the over-used word “self-care.”


Whatever it is that fills your cup - figure it out and intentionally schedule it in.


YOU have the power to create a self-care routine that nourishes your mind and body (yes, even around the chaos that consumes us daily).


It doesn’t have to be complicated and it doesn’t have to take long - but it does need to be intentional.


When you care for yourself, you become the strongest version of you—for both yourself and your family."


 

The Ripple Effect: How Prioritizing Your Health Impacts Your Family

When we moms take care of ourselves, we’re modelling intentional well-being and self-respect for our littles.


Think of it as teaching your children a lifelong lesson about boundaries and well-being.

It’s FAR from selfish—it's a valuable lesson in prioritizing health - one lesson that far more families need to be teaching in the home.


Your kids will see that taking care of yourself is a part of life, not something to feel guilty about and this will translate into their future.


PLUS, you’ll get to feel more taken care of, calm and collected (like you deserve to!)

By reframing self-care this way, it becomes clear that it's not a treat but a necessity, like brushing your teeth or drinking water.


And Mama in the long run, it makes you more equipped to care for others with greater patience and grace - creating a calmer environment for your home and family.


 

Remember, You are The CEO of Your Own Health & Happiness

As a mom it is easy to care for those around us.

But many of us have a difficult time prioritizing our own needs.


Self-care is a gift you give to yourself, not only does it help improve your health and happiness, but it also creates a ripple effect that benefits everyone around you.


I encourage you to choose just ONE thing today that lights you up and schedule this in to your calendar for the next 48 hours.


Remember Mama, even if it feels impossible right now, YOU are in control of the future your health and happiness - and it starts with making one intentional decision and acting on it.


You’ve got this!


 

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The information on this web site is provided for motivational and informational purposes only. The statements made are not intended as a substitute for the advice provided by your own personal healthcare team, but is shared here to help you ask the right questions and make educated choices. The information on this site has not been evaluated by the Food and Drug Administration. Wellness requires personal education, dedication, and consistency. Results per person will vary depending on the willingness to make proven changes, ability to follow through, and openness to change what matters most. 

Blessings & best wishes, 

© 2017 Samantha Landry - Wicked Wellness

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