Mothers under pressure: Why self -care is more important than ever!

Mothers under pressure: Why self -care is more important than ever!

Deutschland - mothers often put their own needs in the back, which leads to serious health risks. In a current analysis, it becomes clear that the feelings of guilt, also known as “Mom Guilt”, and the social expectations that load on mothers often lead to a feeling of overwhelming. According to the National Alliance on Mental Illness (Nami), this means that mothers should be there for their children 24 hours a day and at the same time be successful at work and household. This leads to stress, as a Forsa survey of 2024 shows, in which 62% of parents with underage children are often stressed and almost 70% feel exhausted. However, self -care, often perceived as selfish, is crucial to avoid burnout and break out of the spiral of exhaustion. The key to integrating small breaks and mindfulness exercises into everyday life.

mindfulness as a path to relief

mindfulness is described as the key to serenity and helps mothers to reduce the pressure to expect. It promotes a life in the here and now and enables the pressure of perfection to be reduced and enjoying motherhood. Practice is rooted in Buddhism and is now also used in daily stress management. Meditation is a recommended method for improving well -being and stress reduction. Studies show that meditation can reduce the risk of heart diseases and improve quality of life.

Five mindfulness exercises that can help mothers are:

• pause: conscious breathing exercises for coping with stress.
• go consciously: mindful walking meditation during walks.
• mindful food: conscious enjoyment of meals to improve digestion.
• be grateful: daily listing three things for which you are grateful.
• consciously breathe: breathing exercises to calm the mind.

These practices can help to meet the growing demands of motherhood and to promote mental health. Much of the parents feel overwhelmed, which is also reflected in the statistics: 50% of mothers and 33% of fathers report strongly overwhelming. In addition, 20% of parents have symptoms of a burnout.

strategies for self -care

An important measure to better manage everyday life as a mother includes regular physical activity of at least 10 minutes a day to promote mental health. The symptoms of the parent burnout, which include constant tiredness and excessive demands in everyday tasks, should be taken seriously. It is not only the high expectations that mothers put under pressure, but also the permanent responsibility and the lack of social support, especially among single parents.

Good organization through effective time management can reduce a large part of the stress. Recommendations contain fixed times for hobbies, to set limits and to take advantage of emotional and practical support from friends and family. In addition, the integration of mindfulness exercises in everyday life helps to reduce stress and improve the relationship with the children. Thanks to the successful integration of such techniques, a 40% higher success rate in the stress management can be achieved.

There is no question that mothers should not neglect their own needs. The challenges of everyday life require mindfulness and self -care more than ever to secure your own health and well -being of the family. For many mothers, it means setting themselves in the first place - without a guilty conscience. The well -being of the entire family often depends on whether the mothers take the necessary time for themselves.