5 Empowering Ways to Reduce Stress as a New Mom
By Danielle Smith, LCSW, PMH-C
Perinatal Mental Health Therapist in New Jersey
Feeling overwhelmed in early motherhood? You're not alone and you’re not doing it wrong.
From sleepless nights and constant feedings to identity shifts and emotional ups and downs, the early stages of motherhood can feel like a never-ending wave. The truth is, stress is incredibly common in new moms - especially those who carry a high mental load, strive for perfection, or rarely feel permission to slow down.
But here’s the good news: stress doesn't have to be your constant state.
Let’s talk about why new moms feel so overwhelmed, and then explore 5 practical, empowering ways to reduce stress and start feeling more like yourself again.
Why New Moms Feel Stressed
1. Guilt Around Self-Care
Moms are often conditioned to put everyone else's needs first. But when you're constantly pouring from an empty cup, stress and emotional burnout build quickly. You deserve care too - not as a reward, but as a requirement.
2. Perfection Pressure
Trying to “do it all right” can leave you mentally drained. Perfection is impossible - but intentional, present motherhood is powerful. Lowering unrealistic expectations can reduce stress dramatically.
3. Constant Self-Doubt
Motherhood comes with endless decisions, and the pressure to always “get it right” can be paralyzing. Learning to trust yourself and quiet the noise is a key part of reducing anxiety.
5 Empowering Ways to Reduce Stress as a New Mom
1. Redefine Self-Care
Self-care doesn't have to be a spa day - it can be as simple as brushing your teeth or drinking a hot cup of coffee without interruption.
Give yourself permission to:
Shower and get dressed
Sit down for a meal
Watch a favorite show or read a few pages of a book
Be kind to yourself in your self-talk
These small acts reconnect you with you - and that matters.
2. Prioritize Connection
Motherhood can feel lonely - even when you're never physically alone. Set specific times to connect with people who make you feel seen.
Try:
A walk with a friend or neighbor
A FaceTime chat with a loved one
Joining a support group with other moms
Connection reduces emotional isolation and reminds you that you’re not the only one navigating these feelings.
3. Protect Your Basic Needs
When you're exhausted and overwhelmed, even basic hygiene can fall by the wayside. That’s okay and it’s more common than you think. But re-establishing simple routines can help you feel more grounded.
Start with:
A 5-minute shower
Brushing your teeth and changing your clothes
Asking a visitor to hold the baby so you can breathe for a moment
These small moments matter. You’re allowed to take care of yourself.
4. Delegate and Share the Load
You don’t have to carry everything yourself. Create a shared to-do list for your household and let go of the pressure to be the default parent in every situation.
Leave a list on the fridge for visitors who ask, “How can I help?”
Talk with your partner about dividing both the physical and mental load
Set boundaries around what you can and can’t do today
Asking for help is not weakness - it’s wisdom.
5. Consider Postpartum Therapy
Therapy can be a lifeline for new moms. It’s a space just for you - to be heard, supported, and reminded that your needs matter too.
Postpartum therapy can help with:
Processing your birth or feeding experience
Adjusting to your new identity
Managing anxiety, overwhelm, or intrusive thoughts
Navigating relationship changes or lack of support
You don’t have to struggle silently. Getting support is one of the most powerful things you can do for yourself and your family.
You Deserve to Feel Like You Again
Motherhood is beautiful—and it’s hard. You can hold both. If you’re feeling overwhelmed and want support that’s tailored to you, I’d love to help.
Schedule a free 15-minute consultation today
Or learn more about postpartum therapy for new moms.
