Keeping up with cooking, cleaning, feeding, homework, driving to after-school activities and everything else your family needs is challenging on a good day. For busy stay-at-home moms with depression, doing everyday tasks can be miserable, when you’re able to do them at all. There’s also a significant “mom guilt” factor when things don’t get done or you need to take some alone time to relax. 

Seeking treatment for your depression can help you feel more like yourself again. However, it won’t solve all your problems. There are some practical changes you can make to lighten the load while you get the help you need.

This blog post lists eight tips that may be helpful for stay-at-home moms managing a busy household and depression.

8 tips for stay-at-home moms juggling a busy household and depression

Many moms find themselves bending over backward to anticipate everyone else’s needs before even thinking about their own. The adage “you can’t pour from an empty cup” definitely applies here. Resetting your expectations, finding easier ways to get things done, and enlisting help from your loved ones are critical steps. You’ll also need to set aside time for activities that help you feel grounded and spend quality time connecting with loved ones. 

It might take some constant reminders before you really feel like you need and deserve these things. A therapist can help you keep things in perspective. They can also help if you develop post-partum depression.

You should have an honest talk with your loved ones about what happens when you don’t get these things and how self-care and support will ultimately help protect your relationships.

The following are some tips that may be helpful for busy stay-at-home moms experiencing depression:

• Stay connected with different support people — You’ll need a strong support network to lean on that includes other parents, those who understand depression and your mental health journey, your family and friends, and a therapist. Nourish these relationships when you’re feeling good so you’ll know who to call when you need help.
• Adjust your expectations — Start by reflecting on expectations you have for yourself that are difficult or impossible to uphold. Reconsider what might be more realistic so you can change how you speak to yourself. Remember that it’s OK to make mistakes and that you’re just one person. 
• Find practical ways to make things easier — Do you really need to do your full makeup routine every day or make every meal from scratch? Make things easier for yourself by streamlining your morning routine or finding recipes that aren’t so labor intensive.
• Ask for help — Identify some things you do regularly that you could enlist someone else to take care of. Ask your partner or your friends if they can help you out with those tasks, whether they’re chores around the house, child care or errands. 
• Actually give yourself a break each week — Take at least an hour of nonnegotiable time to yourself every week. It doesn’t have to be strictly alone time, but you should be able to take the “mom” hat off for a while. Find someone else to watch the kids and put your partner or another trusted adult on call in case of emergencies.
• Practice mindfulness throughout the day — Learn some mindfulness exercises you can do on the go. Take a few minutes several times a day to get back to a baseline of calm. This can keep your stress and your emotions from boiling over.
• Learn how to regulate your emotions — Each person will need different skills and strategies. When you feel distressed, irritable or frustrated, what seems to help? Give yourself reminders so you remember to do those things.
• Get professional help — There’s no shame in seeing a therapist or finding a comprehensive treatment program. Taking the time to get help will improve your quality of life and benefit your family, too.

Stay-at-home moms can find relief from depression at Lightfully

It can be difficult to cope when no one else in your life understands the demands of being a stay-at-home mom who deals with depression. If you’re not processing your emotions or finding ways to relieve your stress, they’ll build up until they’re too much to manage by yourself. This doesn’t mean you’re not a good mom — it means you don’t have the support and coping skills you need to feel your best. 

At Lightfully, we provide comprehensive and personalized mental health treatments that are tailored to make a positive impact on your life. You’ll receive one-on-one psychotherapy and attend group sessions with other people on their own mental health journeys. All of our programs include family therapy sessions as well, so your loved ones will learn about what you’re going through and how they can support you.

Are you exploring your treatment options right now? We can help you create a plan to manage your depression. Contact us with questions or reach out to our Admissions Concierge Team.