7 Therapist-Approved Tips for Overwhelmed Moms

You’re Not Failing—You’re Just Overloaded

If you’ve ever cried in the shower, snapped at your partner, or wondered how you’re supposed to keep doing this day after day—you’re not alone. Motherhood can be overwhelming, especially in the postpartum period. You're managing feedings, naps, mental checklists, and your own identity shift—it's a lot. Here are some therapist-approved tips to help lighten the load.

1. Stop Doing It All

You weren’t meant to carry everything. Take a hard look at your to-do list and ask, What can I delegate, delay, or drop altogether? Let go of the “perfect mom” pressure.

2. Create a “Good Enough” Routine

Structure helps—but it doesn’t need to be rigid. Build a flexible rhythm to your day that supports you, not just your kids. Even small rituals (like coffee alone or a midday walk) can help anchor you.

3. Lower the Bar (Seriously)

Sometimes the most compassionate thing you can do is aim for “done” over perfect. Whether it’s dinner, playtime, or how you respond to your child’s meltdown—good enough is enough.

4. Talk to Someone Who Gets It

Text a friend, join a mom group, or reach out to a therapist. Saying it out loud can release some of the pressure building inside. You don’t need to keep it all bottled up.

5. Find One Thing Just for You

Read. Walk. Sit in silence. Whatever it is—claim a few minutes of your day as yours. It doesn’t make you selfish. It makes you human.

6. Practice Saying “No”

No to extra obligations. No to things that drain you. No to guilt. Every “no” is a yes to protecting your mental health—and that benefits your whole family.

7. Know When to Ask for Help

There’s strength in reaching out. If the overwhelm feels heavy, or you’re noticing signs of anxiety, burnout, or depression, therapy can help you sort through it. You don’t have to wait until you’re at your breaking point.

Final Thoughts

Being overwhelmed doesn’t mean you’re doing something wrong—it means you’re doing a lot. Give yourself permission to pause, recalibrate, and ask for support. You deserve care, too.