Worrying comes with the territory of being a mom. We are all too familiar with those anxious voices questioning if we are doing everything right. 

 

“Are my kids OK?”

“Could I be doing more?”

“Am I enough?!”

 

 I refer to this as the “Anxious Mom Mind.'' 

 

Most of the time, our Anxious Mom Minds are manageable, controllable, and even helpful.  Anxiety is a natural occurrence and motivates us to take care of business. That anxiety might have kicked you into high gear during this pandemic.  Maybe you made homemade masks, stocked your fridge, or gave up on your lovely dining room to create an instant homeschool. Globally, anxiety is more prevalent than ever. These unique circumstances make a perfect storm for the Anxious Mom's Mind to be more vulnerable, activate more intensely, and create more misleading negative thoughts. Heightened anxiety brought on by stress or constant worry can lead to feelings of sadness, self-loathing, and even anger. 

 

Here are a few mindfulness exercises to tame and calm your “Anxious Mom Mind” when the world gets too heavy and your anxiety peaks. 

 

Use your 5 senses 

Take a second and look around. Literally, look in the space where you are at this moment. Check out your physical surroundings. What do you see, smell, feel, hear, and taste? Can you hear anything like your kids playing? Is there music? Can you hear the birds outside? Take this moment and go through your 5 senses like a checklist. This simple and quick technique will quiet the Anxious Mom's Mind and bring you to the present space and ground you. 

 

Unplug from the News Cycle

It's responsible and appropriate to be updated on the news during this global crisis. Stay informed but limit your exposure by only checking your news feeds 1-2 times daily. Scrolling obsessively, reading the countless heartbreaking stories, and exposing yourself to too much is too much for the Anxious Mom Mind. Continue to be compassionate to others, keep your finger on the pulse of the current COVID climate, and know your limits to protect yourself.

 

Practice Self Acceptance and Self Compassion

You are not your thoughts. Positive self-talk and self-acceptance can act as a “Mr. Clean Magic Eraser” to the Anxious Mom's Mind’s mess. Reminding yourself that you are doing your best in these trying times helps wipe away the unwanted marks and negative words. Accept yourself for who you are; at this moment, fade out the Anxious Mom's Mind. Show yourself compassion and understanding. These times are bonkers; there is no denying that, and during this time, you’ve probably given your kids a decent home education, hot meals, and love. Accept that you are and have done your best under these circumstances. 

 

Indulge in your own unique self-care & self-soothing activities. 

What makes YOU feel good? Cooking a great meal? Yoga? Watching reality TV? There is no judgment here. Pick a positive coping mechanism to soothe yourself when the Anxious Mom Mind fogs up your brain. Use that essential oil or take that nap when you need it. Do something each day just for you. It doesn’t have to be anything elaborate. It could be as simple as a few extra minutes in the warm shower or sharing a funny meme with your friends. 

 

Hug your babies, even if they’re no longer babies.

Science has proved that hugs can have a measurable impact on mood and stress. Hugging your children is the easiest way to improve your and their well-being instantly. During these times of social distancing, let’s embrace the loved ones that are within our arms reach. 

 

Mandatory shutdowns, school closures, and COVID-19 fears can elevate and activate your Anxious Mom Mind’s negative thoughts. I hope by referring to these 5 steps; you can help manage these thoughts and improve your mood and well-being. 

   

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This article was written for the family website Macaroni Kid Carlsbad and was intended to support mothers and their mental health during the Covid crisis and beyond. Mandy S. Chuey , LCSW is a previous contributor to Macaroni Kids Carlsbad.  She and her publisher Erika Veduccio were featured on SD Voyager  and The Coast News. 

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