In this article, we share how to stop feeling overwhelmed in a way that feels supportive, sustainable, and empowering. Let’s explore simple but powerful shifts you can make to lighten your load and soothe your mind.
Life as a single mum can feel like a never-ending to-do list. Between managing finances, caring for the kids, running a household, and trying to find a moment for yourself, it’s no surprise that overwhelm often creeps in. But here’s the truth: you are not alone, and calm is absolutely possible.
1. Breathe Before You Break
When stress builds up, it can feel like you’re holding your breath just trying to get through the day. However, your breath is your body’s built-in calming system, and using it intentionally can help alleviate feelings of panic or tension.
Simple Breathing Exercise:
- Find a quiet space (even if it’s just the bathroom!).
- Inhale slowly for four counts.
- Hold for four counts.
- Exhale for four counts.
- Pause for four counts.
- Repeat 3-5 times.
This is called box breathing, and it helps signal to your nervous system that you’re safe. One of the easiest tools in your toolbox to stop feeling overwhelmed.
Why This Works:
Breathing exercises give you a moment to pause and recenter, even when the chaos continues. They ground you in the present, so you can respond rather than react.
“This one thing alone changed my mornings. I now start each day with breath instead of stress.” – SMW Community Mum
2. Practice Progressive Relaxation to Stop Feeling Overwhelmed
When stressed or tense, it’s often healthier to attend to more prolonged relaxation while lying down. You can try progressive relaxation by tensing different body parts and then relaxing them. Try that with your entire body until you feel completely relaxed. Be sure to incorporate slow, deep breaths in each session. This technique can take 20 to 30 minutes and significantly help you relax; however, if you are strapped for time, this technique can be done as a quick scan of your body. For example, tensing and relaxing muscles as you do a 2min scan from your feet up to your head.
3. Choose One Thing (and Let the Rest Wait)
When everything feels urgent, it’s easy to get stuck in the trap of doing too much, too fast, and burning out. Here’s a powerful truth: not everything needs to be done today.
Try This:
- Write down everything on your mental to-do list.
- Circle just one thing that’s most important.
- Focus only on completing that task.
Let the rest wait. Yes, really.
The Science Behind It:
Multitasking increases mental fatigue and lowers your ability to finish tasks effectively. Choosing one priority at a time gives your brain a break and increases your chance of success.
Pro Tip: Celebrate your win when you finish that one thing. No task is too small to be proud of.
4. Stop Feeling Overwhelmed with Creative Visualisation
Immersing yourself in an imagination that takes you to a place where you can only hear the sound of trees, winds, or waves can help drain away your stress. You can picture yourself in a hammock by the beach, lying in a soft green field, or sitting by a comfortable veranda enjoying the evening breeze. That form of creative visualisation can induce a state of relaxation and help lower your stress levels significantly. Be sure to do the following while visualising:
-Be in a quiet place to focus consistently.
-Make your body and mind relaxed to seamlessly maneuver your thoughts.
-Take slow, deep breaths before you begin the process.
-Only focus on the good things that appeal to your soul.
Whether you’re having financial problems, worry about the future, or the kids are driving you crazy, your breath is a powerful tool to curb your stress. Reaching into your inner soul can help you relax, no matter the tension you’re in. That will lead to emotional and physical well-being, which is a recipe for living a happy present.
5. Create a Calm Corner
Whether it’s a physical space or a daily ritual, having a “calm corner” gives your mind and body a cue to rest.
Ideas to Set Yours Up:
- A comfy chair with a warm throw blanket
- A candle or diffuser with a grounding scent (lavender, frankincense, sandalwood)
- A notebook or colouring book
- Earbuds and a peaceful playlist
Even five minutes in your calm corner can feel like a mini reset.
Incorporate it daily, not just when you’re overwhelmed, and it becomes your go-to space for emotional recharging.
Related post: Strategies to Combat Single Parent Burnout Symptoms
Frequently Asked Questions
- What if I feel overwhelmed all the time?
That’s very common, and it’s okay to admit it. If overwhelm is constant, consider reaching out for professional support. You might benefit from counselling or joining a support program designed just for single mums.
- How can I calm down quickly in front of my children?
Try grounding techniques you can do with them:
- Deep breathing together
- Naming five things you both see, hear, or feel
- Saying out loud: “Mummy needs a minute, but I’m okay.”
Modelling calm is powerful, even if it feels hard.
- Do I need a full hour to feel calm?
Not at all. Even 60 seconds of intentional stillness can help reset your nervous system. The key is consistency over length.
You Deserve to Stop Feeling Overwhelmed
More and more studies show the link between stress and many health problems; thus, stress management should become an essential skill for single mothers to master. These five simple stress management techniques can help you cultivate calmness within yourself, thereby influencing your reactions and responses to your children when times become challenging.
Overwhelm doesn’t make you weak—it means you care deeply, you’re trying your best, and you carry a lot. But you deserve peace, too. By breathing, simplifying, and carving out just a little calm each day, you gently teach your mind and body that you matter.
If this resonated, explore more support through our Struggle to Strength program, or drop a comment below with your favourite tip for how to stop feeling overwhelmed. You never know who might need to hear your wisdom today.
Remember, you are doing an amazing job. One breath, one moment at a time.
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