If you’re a mom dealing with anxiety, you’re not alone. I work with women every day who feel like they’re drowning under the weight of being “on” all the time—mentally, emotionally, physically. I’ve also lived this. I know what it’s like to hold everything together on the outside while your mind runs in circles on the inside.

Anxiety as a mom hits different. It’s not just about you anymore, it’s about your kids, your family, and the fear that if you mess up, something terrible will happen. That pressure is heavy. But here’s the truth: you don’t have to keep living this way. Small shifts—not overhauls—can make a big difference.

Hi, I’m Jenna—mom, LPC, and someone who’s been through it too. I know how heavy anxiety in motherhood can feel, and that’s why I’ve created my online course The OCD and Anxiety Recovery Blueprint and other practical resources to help you find real, doable relief, because you deserve to feel better.

So, let’s break it down and take some of that mom anxiety pressure off, one piece at a time!

Understanding the Root of Mom Anxiety

Anxiety in moms often looks like “being responsible.” We tell ourselves we’re just being cautious, just staying ahead of the chaos. But under the surface, that anxiety is trying to convince us that we’re not doing enough, or that something bad will happen if we don’t stay hyper-alert.

Mom anxiety disorder doesn’t just come out of nowhere. Sometimes it stems from perfectionism. Sometimes from a traumatic birth, a scary medical experience, or postpartum hormones. Other times, it’s driven by underlying OCD, even if we don’t recognize it yet. (And yes, anxiety and OCD can hide really well behind “good parenting.”)

When you understand the root of your anxiety, you start to see it for what it is, not who you are.

If you’ve ever wondered whether your mom anxiety might actually be OCD, I wrote about that in 4 Mom Anxiety Symptoms That Might Actually Be OCD. It might give you the clarity you’ve been looking for.

How Mom Anxiety Shows Up Daily

Mom anxiety isn’t always loud. Sometimes, it whispers.

• You triple-check the car seat straps before every ride.
• You stay up too late Googling symptoms, even when you’re exhausted.
• You replay your kid’s tantrum from earlier and wonder if you handled it wrong.
• You can’t relax unless the dishes are done, the house is quiet, and no one needs you.

Sound familiar? These daily habits might feel “normal,” but they often feed the anxiety loop. We think we’re solving something (or preventing disaster), but we’re actually reinforcing the belief that the world isn’t safe unless we control everything.

That mental load is real, and it’s relentless.

If you’re stuck in this loop, take a breath. You don’t have to fix everything today. You can start with one small shift.

And if you’re dealing with guilt on top of anxiety (which is so common), check out my post Mom Guilt Is a Liar—Here’s What to Tell Yourself Instead. It’s a game-changer.

Small Shifts to Reduce Anxiety

Let’s talk about those small shifts.

You don’t need a full morning routine with journaling and yoga at 5 AM (unless that actually works for you). You need doable, repeatable moments that help rewire your brain’s relationship with anxiety.

Here are a few that help my clients, and helped me:

1. Practice doing “just enough.”
   Instead of perfect, aim for done. Let the dishwasher run half-full. Let the bedtime routine be 20 minutes instead of 45.
2. Respond to anxiety with curiosity, not fear.
   When an anxious thought pops up, ask: “Is this helpful right now?” (You don’t have to answer the thought. You just have to notice it.)
3. Create intentional “pause points.”
   Before reacting, especially during chaos, take one deep breath. That breath gives your brain space to make a calmer choice.
4. Say no, even when it feels awkward.
   You’re allowed to guard your time. You’re allowed to protect your peace. (Yes, even from playdates.)

These are not quick fixes. But over time, they send a signal to your brain: “We’re safe. We don’t need to panic.”

If you’re looking for more practical tools, I’ve put together strategies in How to Deal with Anxiety as a Mom. It’s filled with tips you can actually use when your brain is in overdrive.

How to Build a Routine That Reduces Anxiety

I know “routine” can be a loaded word for moms. It can feel like just another thing to figure out. But hear me out: I’m not talking about rigid schedules or Pinterest-worthy planners.

I’m talking about anchors—simple, grounding habits that help lower your baseline anxiety.

Here’s what that can look like:

• A morning check-in (ask yourself: What’s one thing I need today?)
• A 5-minute midday reset (stretch, step outside, or just lie on the floor and breathe)
• An evening wind-down without your phone (even 10 minutes counts)

These moments don’t erase the stress, but they help your nervous system regulate. And when you feel more grounded, you respond to challenges differently. You’re less reactive. You’re more present.

Even small shifts in your day-to-day rhythm can create massive changes in how anxiety shows up.

If you love learning by listening (like I do), I shared more on this in my roundup of Best Podcasts for Moms with Anxiety. Plug one in while you drive, do dishes, or take a solo Target trip.

The Role of Self-Compassion in Managing Anxiety

This part is hard for a lot of moms. We’re quick to show compassion to our kids, our friends, even strangers online. But ourselves? That’s a whole different story.

Mom anxiety thrives in self-criticism. It tells you you’re not doing enough. That you’re messing up. That everyone else is handling things better than you.

But self-compassion isn’t a fluffy add-on. It’s essential.

When you speak to yourself with kindness (even if it feels fake at first), you soften the grip that anxiety has on your nervous system. You start to trust yourself more. You start to feel safer in your own mind.

Here’s one small shift: the next time you mess up, try saying this—“I’m doing the best I can. I’m learning. And that’s enough for today.”

That shift alone can change how you carry the weight of anxiety.

You Are Not Alone—and You’re Stronger Than You Think

Anxiety in moms is so common, and yet we feel so alone in it. I want you to know: there’s nothing wrong with you. You’re not broken. You’re a mom with a tender heart and a busy brain, trying your best in a world that rarely slows down.

You don’t have to do it all. You don’t have to fix everything at once. Just keep showing up, and keep making small, brave shifts. They matter more than you know.

If you want something tangible to support your progress, check out the Break Free merch I created with moms like you in mind. The Break Free Deck, stickers, cozy sweatshirts, and even anxiety-reducing air fresheners are right here: My Merch Shop. These aren’t just products, they’re tools and reminders for your healing journey.

And if you’re craving deeper conversations about this and more, my podcast All The Hard Things is packed with episodes on mom anxiety, OCD, intrusive thoughts, and more. You can listen anytime you need to feel seen, heard, and understood.

You’ve got this. And I’m right here with you.