Being a parent is a beautiful, chaotic, fulfilling, and overwhelming experience that can stretch even the most resilient women to their limit. Prioritizing mental health is not selfish but essential for thriving and setting a positive example for children. This guide offers practical advice for protecting mental health as a busy mum, backed by real insights and expert advice.

1. Create Mental Breathing Space—Daily: Finding pockets of stillness, even for just five minutes, can dramatically shift the tone of the day. These “mental micro-retreats” provide a chance to step away from the chaos and reset. Taking a few deep breaths, enjoying a calming playlist, or a moment of solitude can reset the nervous system and alleviate the pressure of constant multitasking. Dr. Nicole Highet, Executive Director of COPE (Centre of Perinatal Excellence), emphasizes the power of these small, consistent moments of self-care, stating that “It’s the daily, repeatable acts of self-nurturing that help mums stay emotionally regulated and resilient.” Examples include listening to a calming playlist while preparing lunch, stepping outside with a cup of tea, or playing a brain game like solitaire while waiting for the kids to finish school. These breaks aren’t about escaping but about recharging to show up fully. Even five minutes can lower stress, enhance focus, and leave you feeling more grounded.

2. Prioritise Yourself and Get Regular Exercise: Movement is not just good for the body but a game-changer for the mind. Just 10 minutes of stretching, a brisk walk while listening to a podcast, or dancing around the living room with your kids can lift your mood and bring clarity to your day. Physical activity releases endorphins, reduces stress hormones, improves sleep, and enhances focus. Dr. Michael Otto, a professor of psychology at Boston University, points out that “even modest physical activity can lead to significant improvements in mood and reduce feelings of anxiety or depression.” Making it a family affair by heading to the park, playing tag, or going for a walk after dinner shows kids that self-care is normal.

3. Eat to Feel Good: The Brain-Boosting Benefits of Meal Planning: The food we eat profoundly influences mood, focus, and emotional resilience. Instead of grabbing processed foods, plan nutrient-dense meals to support mental clarity and emotional stability. Harvard Health Publishing notes that about 95% of your serotonin—the neurotransmitter that helps regulate mood—is produced in your gastrointestinal tract, making gut health and nutrition critical to emotional well-being. Batch-cook fibre- and protein-rich meals like lentil soups, quinoa stir-fries, or slow-cooked stews that can be frozen for quick dinners. Prep smoothie packs, pre-chop veggies, or stock grab-and-go snacks like boiled eggs, Greek yoghurt, nuts, or fruit. Taking the guesswork out of mealtime can ease daily stress and ensure that both your body and mind stay energized and balanced.

4. Get Outside—Even If It’s Just the Backyard: Spending time in nature, whether going for a walk, tending the garden, or reading on the patio, has an incredible ability to ground you and reset your mental state. Research from the University of Queensland shows that time in nature significantly lowers stress, improves mood, boosts creativity, and helps you feel more connected to yourself and your surroundings. Setting a simple “green goal” each day, like spending 10 minutes outdoors without your phone, can make a big difference. Daily exposure to natural light and fresh air can also help regulate your sleep.

5. Ditch the Supermum Myth—Ask for Help: The emotional and mental burden of trying to hold everything together can quietly take a toll on your mental health. Asking for help is a powerful step that doesn’t mean you’re failing but that you’re human. Let your partner be a true teammate by having open, honest conversations about responsibilities, and don’t be afraid to delegate more. Leaning into your support network—friends, family, or fellow parents—can provide a vital lifeline. Dr. Karen Cassiday, a clinical psychologist and anxiety specialist, highlights that asking for help isn’t just about offloading tasks but a form of emotional self-preservation, fostering psychological resilience and interrupting the cycle of burnout.

6. Practise Gratitude—but Make It Real: Taking a moment each day to reflect on what you’re grateful for can have a profound effect on your mental health. Dr. Robert Emmons, a leading expert on gratitude, explains that regularly practicing gratitude not only improves mood but also fosters positive emotions and strengthens relationships. Keeping a “moments that mattered” list in your phone can offer a surprising perspective during hard days.

7. Prioritise Sleep for Better Mental Health: Small changes in your sleep habits can lead to big impacts. Establishing a relaxing bedtime routine, such as gentle stretches, reading a book, or winding down with calming music, can help. Avoiding screens before bed and using apps like Insight Timer or Calm for guided meditations can also improve sleep quality. The National Sleep Foundation recommends that adults need 7-9 hours of sleep each night for optimal health. Prioritizing rest can reduce stressors and improve both your physical and mental resilience.

In conclusion, mental health isn’t about perfection but about taking small, compassionate steps every day. You don’t need to overhaul your life overnight. If you need extra support, resources like Beyond Blue, PANDA (Perinatal Anxiety & Depression Australia), and Parentline are available. Thriving mums raise thriving kids, and you deserve to thrive.