Being a mother and a worker is indeed not easy. At the office, you are required to be professional, meet targets, and face work pressure. However, when you get home, that role changes to being a mother and wife who still has to take care of the children, partner, and household chores. This dual role often causes stress and a sense of being overwhelmed.
A study from the Journal of Mental Health (2021) states that mothers who work full-time are at higher risk of experiencing stress, anxiety, and even depression, especially if they do not receive social support from their family or community. Therefore, maintaining mental health is very important so that working mothers can remain sane and happy.
Tips for Maintaining the Mental Health of a Working Mother
Here are 7 tips for maintaining the mental health of a working mother that you can apply in daily life.
1. Start the Day with Positive Things
The morning is the best time to organize your thoughts. Wake up earlier and take a moment to pray, meditate, or simply take a deep breath. These simple activities can calm the heart and reduce anxiety before starting the day's activities.
Research from Frontiers in Psychology (2020) shows that daily meditation can reduce stress levels by up to 30%. So, before diving into your busy routine, start your day with positive suggestions to boost your enthusiasm.
2. Create a Priority List
Often, working mothers feel overwhelmed because they try to accomplish everything at once. In fact, this can actually trigger stress. Creating a priority list will help you focus on completing one task first, then move on to the next job.
For example, prioritize the most urgent office tasks. After that, allocate time to call your child or prepare family needs. With good time management, you won't feel overwhelmed even if your activities are quite busy.
3. Separate Work Time and Family Time
One of the biggest challenges for working mothers is mixing office matters with home affairs. Ideally, office work should be completed at the office and not brought home. That way, time at home can be fully utilized for children and partners.
This balance is important so that you can be more relaxed, less irritable, and maintain the quality of your relationships with your family. According to the Journal of Occupational and Environmental Medicine (2019), mothers who are able to maintain a balance between work and family tend to have better mental health than those who always bring work home with them.
4. Take Time for Me Time
Many mothers feel guilty about taking time for themselves. However, “me time” is not a form of selfishness, but rather self-care. You can do simple things like reading a book, watching a movie, exercising, or simply enjoying a cup of coffee while listening to your favorite music.
A study from the Journal of Occupational Health Psychology (2018) states that taking time for personal activities can reduce the risk of burnout among working mothers. So, don’t hesitate to set aside time to pamper yourself so that your mental energy can be recharged.
5. Communication with Partner and Family
The lack of attention and empathy from a partner often makes a mother feel alone. Therefore, open communication is very important. Try to talk about what you feel, including stress or pressure at work or home.
Simple support from a partner, such as helping with household chores or just asking how they are doing, can make a mother feel more appreciated. Strong social support has been proven to increase the resilience of working mothers against stress (American Psychological Association, 2020).
6. Avoid Toxic Environments
The surrounding environment also plays an important role in mental health. If there are people or friends who often make you feel inferior, compared, or uncomfortable, don't hesitate to keep your distance.
Focus on a truly supportive system, such as friends, communities, or positive colleagues. Remember, you have no obligation to please everyone. Avoiding toxic environments will make your mind lighter and happier.
7. Don't Hesitate to Consult a Psychologist
If you start to find it difficult to control emotions, often get angry, have trouble sleeping, experience drastic changes in eating patterns, or feel overwhelmed in managing everything, it could be an early sign of mental health disorders.
Consulting a psychologist is not a sign of weakness, but rather a courageous step to take care of yourself. According to the World Health Organization (WHO), early treatment of mental health disorders can prevent more severe conditions and help improve the quality of life of working mothers.
Maintaining mental health for working mothers is as important as maintaining physical health. With a healthy mind, you can fulfill your roles as a worker, wife, and mother more happily and productively.
Start with simple steps: begin your day on a positive note, make a list of priorities, maintain communication with your partner, and don't forget to take time for yourself. If necessary, don't hesitate to seek professional help to maintain your mental health.
As psychologist Tanti Kusmiati, Amd.TW., S.Psi., M.Psi., says, “Working mothers need to reward themselves. When a mother feels appreciated, she will be more relaxed in carrying out activities and interacting with her family.”
