When It All Feels Like Too Much - Coping in Uncertain Times
Motherhood is beautiful and rewarding, but it can also be incredibly overwhelming—even on a good day. Add the weight of external stressors like post-election uncertainty, social issues, or global events, and the pressure can feel downright crushing. As a perinatal therapist, I see this often: moms trying to juggle it all while navigating big feelings of overwhelm, frustration, and exhaustion.
If you’re feeling this way, I want you to know you’re not alone. Overwhelm is a very real experience, and it’s not a sign that you’re failing. It’s a sign that you’re human—and that you care deeply about your family, your community, and the world. Unfortunately, we live in a society that often undervalues the work of mothering and fails to provide the structural support parents need to thrive. This lack of recognition can amplify feelings of isolation and stress. Here are some ideas to help you manage the feelings of overwhelm when everything seems like too much.
1. Take Stock of What You Can Control
Overwhelm often stems from focusing on things that feel out of our control. While it’s natural to want to fix everything, it’s important to recognize where your energy can be most impactful. Ask yourself:
What are the things within my control today?
What can I let go of, even just for now?
Shifting your focus to what’s within your immediate reach—whether it’s tending to your child’s needs, tackling one household task, or stepping outside for a breath of fresh air—can help ground you in the present moment.
2. Name Your Feelings
One of the best ways to start managing overwhelm is to name what you’re feeling. Are you anxious? Frustrated? Sad? Helpless? Sometimes, simply identifying your emotions can create a bit of distance from them, allowing you to process and respond instead of staying stuck in a reactive state.
I love a visual prompt to help me identify how I might be feeling. I loving using my trusty go to Feeling Wheel:
For many mothers, these emotions are intensified by fears about the political landscape and uncertainty about the future. Concerns about how social and policy changes might affect marginalized communities, including their own families, can feel overwhelming and deeply personal. These fears are valid and deserve acknowledgment. Recognizing the emotional toll of living in a world where the future feels uncertain is an important first step in finding ways to cope.
3. Lean Into What Gives You Hope
When fear about the state of the country and what lies ahead feels overwhelming, finding sources of hope can help you stay grounded. Ask yourself: What values do I hold most dear? What small steps can I take to align my daily life with those values? Whether it’s teaching your children kindness, supporting local community initiatives, or celebrating small wins, focusing on what uplifts you can act as a powerful antidote to despair.
Consider seeking out stories of resilience and change—people and organizations making a difference despite challenging circumstances. Remind yourself that progress often happens in small but meaningful ways.
4. Set Boundaries Around Information Overload
With access to news quite literally at our fingertips, t’s easy to get swept up in the constant stream of news and social media. While staying informed is important, consuming too much information can exacerbate feelings of helplessness and stress.
Try setting specific boundaries:
Limit news consumption to certain times of the day.
Unfollow accounts or mute topics that feel overwhelming.
Focus on sources that provide actionable steps or positive stories rather than doomscrolling.
Your mental health deserves just as much care as your physical health, and it’s okay to step back when needed.
5. Ask for Help and Accept Support
One of the hardest yet most necessary things for moms to do is ask for and accept help. You don’t have to do it all, and leaning on others doesn’t mean you’re weak.
Whether it’s asking your partner to take on an extra task, reaching out to a friend to vent, or scheduling an appointment with a therapist, support can make a world of difference. If you’re part of a parenting group or community, remember that sharing your struggles can create opportunities for connection and mutual support.
6. Build and Lean on Your Community
Moms need other moms. Having a community of people who understand the challenges of motherhood can be a powerful remedy for feelings of isolation and overwhelm. Sharing your experiences, joys, and struggles with others who truly get it can provide validation, encouragement, and even practical solutions.
If you don’t already have a group, consider seeking one out. Join a local parenting group, attend a mom-and-baby class, or connect with other parents at school or daycare drop-offs. Online communities can also be a valuable resource, offering support and connection at any time of day or night.
Building a network of moms you can turn to for advice, laughter, or even just a listening ear can make the hard days a little easier and the good days even sweeter. Together, you can remind each other that you’re not alone in this journey.
7. Anchor Yourself With Small Acts of Care
When everything feels like too much, finding moments of calm and connection can be transformative. These don’t have to be grand gestures—small acts of care can go a long way:
Savor your morning coffee or tea without distractions.
Spend five minutes stretching or moving your body.
Listen to a favorite song or podcast while doing the dishes.
Hug your child and take a moment to breathe together.
8. Remember: You Don’t Have to Do It All
Society often glorifies the image of the "supermom," but the truth is, no one can do it all. And that’s okay. What matters most is showing up with love and intention for yourself and your family, even if that means letting some things go.
Give yourself permission to prioritize what truly matters to you. This might mean saying no to certain obligations, letting go of perfectionism, or simply recognizing that rest is a valid and necessary use of your time.
Here’s a new version of the last section, shifting the focus away from “doing enough” and toward hope, resilience, and connection:
Finding Strength in Uncertainty
Motherhood often feels like walking a tightrope between what you can control and what you can’t. The weight of the world and the uncertainty of the road ahead can feel overwhelming, but you don’t have to face it alone. Lean into your support systems—whether that’s family, friends, or a community of moms who understand. Connection is a powerful reminder that you are never alone in this journey.
Take time to pause and reflect on the small but meaningful things you do every day to nurture your family and yourself. Amid all you carry, extending kindness and grace to yourself is one of the most powerful acts of care. You deserve the same compassion and understanding you so willingly offer to others.