Coping with Stress as a Mom During COVID-19
Coping with Stress as a Mom During COVID-19
When the world shut down March 13, 2020 due to COVID-19, everyone’s worlds turned upside down. But for moms, life became challenging on so many additional levels. Moms were suddenly expected to not only continue carrying out the duties and requirements from their jobs outside the home, but be involved in every aspect of their child’s day-to-day life. In addition to our work responsibilities, we became the teacher, the daycare provider, the playmate, the short order cook, the housekeeper, and all the other responsibilities that come with being a mom and part of a family.
And it was hard – like really, really, really hard. But when the world shut down, we told ourselves we just had to get through two weeks. And then it became a month. And then two months. The goalposts just continued to move and move.
Yet, here we are a year later, and so much is still the same.
COVID Fatigue Is Real
So many moms are still having to wear all the hats (work hat, chef hat, educator hat, etc.), while also navigating the numerous challenges COVID-19 brings to daily life. Many of us are experiencing COVID fatigue and feeling burnt out from parenting during a pandemic. And let me validate those feelings: This burnout is real.
Every day can feel like we’re having to figure out a new routine:
“Are we working from home this week?”
“Is the daycare now closed? For how long?
“There was a positive test at school, so now we have to quarantine for how long? Oh, and where do we get tested?”
“Is it a virtual classroom day or an in-person learning day?”
Every day, week, and month we are having to pivot, shift, and adjust. And yes, this is teaching us new skills in learning to be flexible, but after doing this for a year, it’s getting old! Am I right?!
With every new routine, we have to figure out, one of the hardest parts is not knowing how long that routine will last. If we could say, “I only have to do this until this date,” we could find ways to cope help us through this very specific time, and it would give us hope and encouragement that we only have a specified amount of time we have to continue with the stress and overwhelm.
Unfortunately, that’s not the world we currently exist in. Shutdown orders continue to shift and change as the risk of the pandemic goes up and down, and the uncertainty of routine will continue until the virus is greatly under control.
How Moms Can Cope With COVID Burnout
So how are we supposed to cope as moms with the stress and burnout from COVID-19?
I’m not going to pretend that there is an easy solution, or that any combination of things will make life automatically better during this very difficult time. But utilizing one or several of these coping strategies may be able to give you a brief reprieve or help decrease the mental exhaustion of parenting during COVID, if even for a moment.
Go For a Walk Outside
Getting outside can help with your mental health in several ways. The fresh air and sunshine can naturally lift your mood. Going for a walk, whether by yourself or even with your kids, can be a body-calming experience. The rhythm of your feet hitting the pavement gives your body bilateral stimulation, which can lower your body’s stress response.
Depending on where you live, the weather may be really cold this time of year. As long as the temperature is not at a dangerous level to be outdoors, bundle up and get outside. Even just a few minutes in the fresh air can be beneficial in decreasing your body’s response to stress.
Monthly Zoom Book Club or Coffee Chats
You may be over having to meet with people through a computer screen as COVID-19 has made socialization extremely challenging. But maybe something a little different is in order. Get a couple friends together and schedule either a monthly Zoom book club or monthly coffee hangouts. Having a dedicated time that is meant just for you and doesn’t require you to be in mom mode or work mode can help provide some mental and physical separation from the stress of COVID life.
A group of my fellow mom friends started a book club right before COVID started, and we began meeting monthly online once the shutdown began. We’ve now met for over a year and this monthly meeting has been a highlight for each of us during the pandemic and has provided each of us with an outlet for socialization in the midst of such a trying time.
Get Moving
Exercise has been shown to help with decreasing symptoms of anxiety and depression. COVID-19 has forced us to get more creative with getting physical movement into our days as gyms may be closed and many group exercises are canceled. But finding ways to still get movement or exercise into your day can help give you something consistent to follow in the midst of a world that is full of change right now.
YouTube is filled with a variety of amazing exercise videos including basic stretching, Pilates, yoga, HITT, and weighted workouts. Use these free resources to find workouts that feel good for you and will help give you a moment to get your body moving.
Give Yourself Permission to Be a Mess
As moms, we often have ideas of what we “should” or “shouldn’t” be or do. And we are so good at setting such high – oftentimes unrealistic – expectations of how we should be parenting, regardless of the circumstances. This time in the world and in our families is full of uncertainty and turmoil, so it is completely understandable if you feel like you’re falling apart. It is okay if you feel like you can’t keep things together. So instead of beating yourself up, remind yourself that you are doing the absolute best you can during an extremely hard time.
Try Tapping
When we experience chronic stress and anxiety, our bodies are continuously flooded with high cortisol levels and it can be very challenging to relax. Using a technique called tapping can help to calm the body. By tapping on certain points on the body, the central nervous system can be stimulated in a way that helps decrease cortisol levels and calm the body. Learning how to tap can provide you with a coping technique you can utilize whether you’re feeling overwhelmed because of work, your mom duties, or general anxiety about COVID-19. Check out The Tapping Solution to learn how.
Create a Mantra
When you are trying to juggle all the responsibilities of motherhood during the pandemic, it’s very easy to become overwhelmed. Your mind can become easily consumed with the constant barrage of changes, expectations, and challenges, and it can be hard to calm yourself down. Creating a mantra, or short saying, that you can use when you are finding it hard to center yourself can be beneficial. A saying like “I can do hard things” or “I’m doing the best I can and that’s okay” are phrases that you can say to yourself and repeat to help bring your overwhelmed mind to the present moment.
Talk with an Online Therapist About Your COVID Burout
It cannot be overstated how important it is to try to care for your mental and emotional health as a mom during COVID-19. There are so many responsibilities and challenges constantly being thrown at you that having someone to help you process your thoughts and feelings around these can be extremely beneficial. Working with an online therapist can allow you to process the stress and anxiety you are experiencing from COVID-19 while also giving you tools and resources to cope with these mental health challenges. Online therapy allows you to have the benefits of counseling without having to stress overexposure to COVID-19 since you can conveniently meet with your online counselor from your computer or phone.
If you are struggling with the burnout from parenting during COVID-19 and would like to talk with a therapist licensed in Louisiana, Hawaii, or Colorado, contact me to schedule a free consultation or set up an appointment.
Begin Online Therapy for Women with Anxiety in Louisiana, Hawaii, and Colorado:
If you’re overwhelmed during this particularly challenging time, consider reaching out to an online therapist for support. I specialize in helping women overcome the challenges they are experiencing so they can live their best life. To begin online therapy for women with anxiety in Louisiana, Hawaii, or Colorado, follow these steps:
Schedule your free, 15-minute consultation via phone or video call
Learn more about the ways I can help you in therapy
Begin the journey to finding relief from your anxiety so you can enjoy your life again!
Online Mental Health Services Offered By Ashley Comegys, LCSW
In addition to therapy for postpartum depression and postpartum anxiety, I provide a variety of online mental health services to residents of Louisiana, Colorado, and Hawaii. These include individual counseling for women, anxiety counseling, depression treatment, counseling for mothers, counseling for military spouses, and counseling for women who have survived trauma.
*Please note, as a licensed social worker, I am only able to see clients who are physically located in Hawaii, Louisiana, and Colorado.