Parenting Through Chaos: 5 Therapist-Backed Coping Skills for Moms Facing Anxiety
The last few weeks have felt especially heavy. The news cycle is loud, social media is filled with arguments, and many moms I work with have described feeling anxious, overwhelmed, and unsure how to show up for their families in the midst of it all.
As a perinatal mental health therapist in New Jersey, I know firsthand how hard it is to parent through uncertainty. One moment you’re reading about tragedy, the next you’re comforting big emotions while making peanut butter and jelly sandwiches. The weight of protecting our children- while also deciding how much to share with them-can feel crushing.
For moms with high-functioning anxiety, the constant push to keep everything “normal” on the outside while spiraling inside is exhausting. You may find yourself asking: How do I hold it all together and still care for myself?
The good news: there are simple, science-backed strategies that can help regulate your nervous system and bring relief in chaotic times.
1. Deep Belly Breathing to Calm Anxiety
Diaphragmatic breathing is one of the most effective tools for nervous system regulation. Slow, intentional inhales (count to 4) followed by longer exhales (count to 6–8) lower cortisol and send a message of safety to your brain. Just 2–3 minutes a day can ease overwhelm and improve your ability to stay grounded as a mom.
2. Grounding with the 5-4-3-2-1 Method
This cognitive-behavioral technique is widely used in postpartum therapy to stop racing thoughts. You name:
5 things you see
4 things you feel
3 things you hear
2 things you smell
1 thing you taste
This pulls your brain out of spirals and brings you back to the present moment - especially helpful when parenting through overstimulation.
3. Limit Media and News Intake
Research shows that constant exposure to distressing news can increase anxiety and even mimic PTSD symptoms. Moms often tell me they feel guilty for “checking out,” but setting boundaries around social media is a form of self-protection. Choose a couple of intentional check-in times, then put your phone down. Protecting your mental load helps you show up calmer and more regulated for your kids.
4. Movement for Nervous System Regulation
You don’t need a full gym routine to experience benefits. A 10-minute walk outside, gentle stretching, or dancing in the kitchen with your kids releases endorphins and helps the body process stress hormones. Exercise is consistently linked to improved mood and resilience in moms facing ongoing stress.
5. Connection and Support for Moms
One of the most powerful antidotes to anxiety is connection. Talking with a trusted friend, partner, or a supportive mom community activates the brain’s “social safety system” and releases oxytocin—a hormone that lowers stress and creates a sense of belonging. Even short, intentional check-ins can make a big difference.
Why Support Matters for Millennial Moms with Anxiety
If you’re a millennial mom in early motherhood, chances are you’ve felt pressure to manage it all while still looking like you have it together. That “swan on the surface” feeling - gliding gracefully above water while paddling furiously underneath - is one of the most common ways I hear moms describe their high-functioning anxiety.
You are not alone. Whether you’re juggling the transition back to work, staying home full-time, or navigating postpartum identity shifts, you deserve support that helps lighten the mental load.
You Don't Have To Do This Alone!
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You Don't Have To Do This Alone! 〰️
Parenting in today’s world is hard. You are balancing your children’s safety, your own emotions, and the unpredictability of the world around you. But you don’t have to carry it all without support.
As a licensed therapist specializing in perinatal and postpartum mental health in New Jersey, I help moms learn to regulate their nervous systems, reduce anxiety, and reclaim a sense of identity in motherhood.
If you’re ready to feel less alone in the chaos, consider joining my Empowered Moms Community—a supportive space where millennial moms come together for connection, resources, and therapist-guided conversations.
Looking for more individualized support? 1:1 therapy could be the answer! Learn more about working with me HERE :)