Nervous System Regulation Tips for Working Mums: Practical Tools for Managing Anxiety and Everyday Stress

Balancing work, family, and self-care is without a doubt overwhelming for working mums.

Whether it’s a tight deadline, a school run, or that endless to-do list, daily stressors impact both your mind and body. Regulating your nervous system can make a huge difference in how you manage stress, anxiety, and even how you feel physically. By taking just a few minutes throughout the day for “micro-moments” of relaxation, you can bring calm, focus, and a sense of ease into your life—even on the busiest days.

Here’s a look at simple, practical tools you can use anytime, anywhere to help regulate your nervous system.

1. Morning Grounding Routine

Starting the day with a grounding practice can create a buffer for the stress that might pop up. Here’s how:

Three Deep Breaths: When you wake up, take three intentional breaths before you reach for your phone or jump out of bed. Breathe deeply in through your nose, hold briefly, and release slowly. This helps set a calm tone and connect with your body first thing.
Setting an Intention: Mentally note how you want to feel that day (e.g., “calm,” “focused,” “grounded”). When you feel overwhelmed during the day, remind yourself of this intention to regain focus.

2. Breathwork for Quick Calm

Breathwork is a powerful way to calm your nervous system, even in the middle of a busy workday. Two quick methods:

Box Breathing: Inhale for a count of four, hold for four, exhale for four, and hold again for four. Repeat this cycle four times to slow your heart rate and create calm.
4-7-8 Breathing: Inhale for four, hold for seven, and exhale for eight. This longer exhale helps relax your body, ideal for reducing anxiety.

Use these techniques before a big meeting, during your lunch break, or in the car after picking up the kids. You can even do these while waiting in line or at your desk.

3. Mindful Movement Breaks

Sitting all day increases stress in the body, so taking mindful movement breaks can be game-changing for nervous system health:

Simple Desk Stretches: Every hour or so, stretch your neck, shoulders, and back. Try shoulder rolls or a gentle twist. These stretches only take a minute but help release physical tension.
Walking Breaks: Step outside or walk around the office for a few minutes. Even a short walk can boost endorphins, improve focus, and reduce stress.

4. Nutrition for Steady Energy and Focus

Balanced blood sugar is essential for mood stability and a calm nervous system. Eating nutrient-dense snacks can prevent energy crashes and reduce irritability.

Protein-Packed Snacks: Choose snacks that combine protein, healthy fats, and fibre, such as nuts and berries, hummus with vegetables, or an apple with almond butter. This helps avoid blood sugar spikes and crashes that increase anxiety and irritability.
Hydrate Regularly: Dehydration adds to stress and can heighten feelings of anxiety. Keep a water bottle on your desk as a reminder to drink throughout the day.

5. Midday Mindfulness Pause

A midday reset can help you recharge and approach the afternoon with calm and clarity.

Body Scan: Take two minutes to close your eyes, breathe deeply, and mentally check in with each part of your body. Notice where you may be holding tension (neck, jaw, or shoulders) and consciously relax those areas.
Gratitude Check: Reflect on one thing that went well so far in the day or something you’re looking forward to. Gratitude is a powerful tool for shifting your nervous system into a calmer state.

6. Boundary-Setting for Better Focus

As a working mum, distractions and competing priorities are constant. Setting boundaries helps preserve your energy and keeps stress in check.

Prioritise Tasks: Identify your three most important tasks for the day and tackle those first. This helps prevent overwhelm and increases your sense of accomplishment.
Designate Uninterrupted Time Blocks: Use “do not disturb” signals on your door or in digital communication to limit interruptions during focused work periods. Fewer interruptions mean less stress and greater productivity.

7. End-of-Day Wind Down

The transition from work to home can be a tricky one. End-of-day routines allow you to leave work stress behind and focus on family time.

Reflect and Release: Spend a few minutes mentally reviewing your day, letting go of any unfinished tasks. Journaling can also be a great way to ‘offload’ the day’s stress.
Evening Routine for Restful Sleep: Create a relaxing bedtime ritual that helps you unwind and prepare for restful sleep. This might include a warm shower, turning off screens, or a few minutes of reading. Quality sleep is essential for a regulated nervous system.

8. Micro Moments to Regulate During Stressful Times

Even with good routines, stressors will come up. Having “micro-moments” you can turn to is key to staying grounded when challenges arise.

Mantra for Calm: When stress spikes, use a calming mantra like “I am here, and I am safe.” Repeat it mentally to centre yourself and remind your body that you’re okay.
Breath Reset in the Car: Before heading home, sit in the car, close your eyes, and take five slow breaths. This resets your energy, so you arrive home in a calm state.

Embracing Small Shifts for Lasting Change

Incorporating these tips doesn’t have to be overwhelming. Start by choosing one or two practices and slowly build them into your routine. Remember, nervous system regulation is about nurturing yourself so you can show up more fully, both at work and at home. Small shifts over time can lead to a profound sense of calm, connection, and balance.