Mama, do you ever feel like you're constantly running on empty? Between caring for your family, managing the endless to-do list, and trying to keep up with life, it’s easy to feel overwhelmed. You give so much to everyone else, but what happens when you’re the one who needs care?
Emotional wellness isn’t about having a perfectly balanced life. It’s about creating rhythms that support your heart, mind, and body so you can show up with peace and strength for yourself and your family. The good news? You don’t have to overhaul your entire routine to find relief. Small, intentional steps can make a world of difference.
Let’s talk about practical ways to break the cycle of overwhelm and find peace, joy, and emotional wellness, even in the middle of motherhood.
1. Nourish Your Brain with Healthy Fats
As moms, our brains are constantly processing, planning, and problem-solving. The right fats help support cognitive function, mood stability, and emotional resilience, because let’s be real, we need all the patience and clarity we can get!
- Add more healthy fats to your meals, avocados, wild-caught salmon, walnuts, and coconut oil.
- Supplement with doTERRA’s EO Mega+, a blend of essential omega-3s, antioxidants, and essential oils that support brain function and emotional balance.
- Swap out processed snacks for healthier options like nuts, seeds, fresh fruits and vegies to keep energy and mood steady.
When your brain is nourished, it’s easier to handle the emotional ups and downs of motherhood with grace.
2. Support Your Gut (Because It Affects Your Mood, Too!)
Did you know that about 90% of serotonin (the "feel-good" hormone) is produced in your gut? If your digestion is off, your mood will be, too. Between picky eaters, rushed meals, and the occasional (or daily) coffee-for-breakfast situation, gut health can take a hit.
- Eat more probiotic-rich foods like yogurt, sauerkraut, and kimchi.
- Include fiber-rich foods like leafy greens, flaxseeds, and berries to nourish gut bacteria.
- Take doTERRA PB Restore, a prebiotic, probiotic, and postbiotic designed to support gut balance, digestion, and emotional well-being.
A healthy gut means better digestion, stronger immunity, and more emotional resilience, so you can handle the toddler meltdowns (or teenage eye rolls) with a little more patience.
3. Balance Blood Sugar to Reduce Mood Swings
Ever feel irritable, exhausted, or foggy by mid-afternoon? Blood sugar swings could be the culprit. Between grabbing bites of your kid’s leftover sandwich and relying on caffeine to push through, your body might be crying out for more stable fuel.
- Focus on protein, fiber, and healthy fats at every meal to keep blood sugar steady.
- Avoid processed sugars and refined carbs that cause energy crashes and mood dips.
- Supplement with doTERRA VMG+, a whole-food vitamins, minerals, and greens supplement that provides essential nutrients to support balanced blood sugar, energy, and overall wellness.
When your blood sugar is stable, you’ll feel more energized, focused, and emotionally balanced throughout the day.
4. Use Essential Oils to Create a Calming Home Atmosphere
Motherhood comes with plenty of chaos, but your home can still be a place of peace. Essential oils are a simple, natural way to create a calm and uplifting environment for both you and your kids.
- For daily stress relief → Diffuse doTERRA Balance® or Adaptiv® in your home to create a peaceful atmosphere.
- For better sleep → Roll Lavender or Serenity® on your feet or pillow before bed.
- For emotional grounding → Inhale Frankincense or apply it to your wrists during quiet moments of prayer.
The power of scent is incredible, just one deep breath of the right oil can shift your mood in seconds!
5. Find Strength in Prayer & Scripture
You are not meant to carry everything alone. When overwhelm creeps in, turn to God’s Word for peace, wisdom, and strength.
- Start your day with a simple prayer of gratitude before your feet hit the floor.
- Spend 10-15 minutes in Bible reading and prayer every morning.
- Keep a verse on your fridge or in your planner as a reminder of God’s presence in your daily life.
- When stress rises, pause and pray over your worries, surrendering them to the Lord.
💛 Encouraging Scripture for Overwhelmed Moms:
- “Come to me, all you who are weary and burdened, and I will give you rest.” ~Matthew 11:28
- “Be still and know that I am God.” ~Psalm 46:10a
- “She is clothed with strength and dignity; she can laugh at the days to come.” ~Proverbs 31:25
When you invite God into your overwhelm, He provides peace that surpasses all understanding.
6. Move Your Body, Even If It's Just for 5 Minutes
You don’t have to spend an hour at the gym to feel the benefits of movement. Just a few minutes of physical activity can shift your mood, clear brain fog, and release built-up stress.
- Take a 5-minute stretch break while your kids play.
- Go for a walk outside and soak in the fresh air.
- Play worship music and dance with your kids to reset your mood.
Movement is a gift to your body and mind, so embrace it in a way that feels life-giving, not like another to-do.
7. Simplify & Create Life-Giving Routines
Moms have a lot on their plates, but routines can help lighten the mental load. Simple, nourishing rhythms bring a sense of peace and predictability to your day.
- Morning: Start with water, prayer, and a nutrient-dense breakfast.
- Midday reset: Take a few deep breaths, apply an uplifting essential oil, and check in with how you’re feeling.
- Evening wind-down: Diffuse calming oils, read a devotional, and go to bed at a time that truly supports your rest.
Small changes add up, and before you know it, these little habits will transform the way you feel.
Mama, You Were Made for More Than Overwhelm
You were not created to live in a constant state of stress and exhaustion. Your body, mind, and spirit need care, too. By making small, intentional choices like nourishing your body, supporting your gut, using essential oils, and leaning into God’s strength, you can break free from the cycle of overwhelm and step into greater peace and joy.
Which of these steps do you feel called to start with today? Share in the comments. I’d love to encourage you!
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