10 Simple Mind-Body Habits to Help Mompreneurs Reduce Stress and Regain Focus
- Brainz Magazine
- Jul 1
- 12 min read
Marine Sebire is a mind-body strength coach for moms. She is the founder of Moms’ Journey to Strength, a program dedicated to helping women boost their energy, build confidence, and feel strong, inside and out. Since 2014, she has coached moms around the world to reclaim their health and emotional well-being.
Did you know that between 75% and 90% of mompreneurs struggle with their mental health? Incorporating these simple habits into your daily routine can help reduce stress and anxiety, improve emotional well-being, and help you regain a sense of calm and control.
Understanding the mental load of mompreneurs
Being a mom is one of life’s greatest adventures, but also one of the most demanding, exhausting, and stress-inducing roles.
As a mom, you’re not just raising children, you’re also a manager, leader, cook, bookkeeper, personal shopper, housekeeper, driver, secretary, coach, and nurse, often all in a single day.
Being an entrepreneur is incredibly rewarding: you set your own schedule, you don’t report to anyone, and there’s no ceiling on your success. But it’s also highly stressful; you’re not just in charge of sales, IT, HR, or marketing, you are everything in your business. And even when you grow enough to hire and delegate, you’re still leading, managing, and showing up as the face of your company, all while navigating the financial uncertainties that come with running your own business.
Now, combine both roles: mom and entrepreneur, a mompreneur.
It’s no surprise that between 75% and 90% of us struggle with mental health.
I know these numbers can feel overwhelming. But with the right tools and support, you can reduce stress and anxiety and approach your responsibilities with greater calm, clarity, and confidence.
Learn to recognize the impact of stress on your daily life
Your body is designed to handle stress in short bursts. When a stressful event occurs, your brain activates the amygdala, triggering a fight-or-flight response. Ideally, once the threat passes, your system should return to a calm, balanced state.
But in today’s fast-paced, overstimulated world, especially as a mompreneur, many of us stay stuck in that heightened state. The result? Chronic stress slowly wears down your body, mind, and emotional resilience.
Here’s how it often shows up:
1. Mental and emotional symptoms
Difficulty concentrating or making decisions
Constant overthinking and worry
Irritability or frequent mood swings
Feeling overwhelmed or mentally drained
Increased self-doubt or imposter syndrome
2. Physical symptoms
Persistent fatigue, even after rest
Headaches, jaw tension, or tight shoulders
Trouble falling asleep or staying asleep
Digestive issues (bloating, constipation, or nausea)
Irregular menstrual cycles or worsened PMS
3. Lifestyle & Behavior Clues
Procrastinating or staying overly busy to avoid feelings
Neglecting self-care (nutrition, movement, alone time)
Saying “yes” to everything and feeling resentful afterward
Disconnecting from friends or family
Losing passion or creativity in your business
If you recognize yourself in several of these signs, know that you’re not alone and that there are simple, powerful tools that can help you reset your nervous system and take back control.
10 tips on how to overcome stress and anxiety
1. Accept that not everything is in your control
The need for control often comes from fear of not being a good mom, not being successful enough, not looking the way you “should,” or fear of what others might think or say. These fears are normal. They’re human.
But here’s the truth: you can’t control how other people react, what they think, or what they do. You can’t control every outcome, every challenge, or every emotion that shows up.
What you can control is yourself, your mindset, your choices, and your reactions.
You can choose how you respond to a stressful situation, how you care for your children, how much energy you put into your business, and how you treat yourself in the process.
Let go of what’s out of your hands and focus on what’s truly yours to manage.
On this topic, I recommend reading the book: Let Them
2. Use your breath to reset your mind
So simple, yet incredibly powerful, your breath is one of the fastest ways to calm your nervous system and bring your mind back to center.
Breathing exercises can be practiced daily, and especially in moments when you feel overwhelmed, anxious, or out of control. When that happens, try this quick and effective technique:
Box Breathing (also known as square breathing):
Close your eyes and gently draw an imaginary square in the air with your finger.
Breathe in for 4 seconds
Hold your breath for 4 seconds
Breathe out for 4 seconds
Hold again for 4 seconds
Repeat as many times as needed
This simple pattern helps your brain shift out of fight-or-flight mode, lowers your heart rate, and stops the mental spiral, helping you feel grounded, present, and back in control.
3. Try cold exposure to build resilience and reset your mind
I know it sounds uncomfortable (maybe even awful), but hear me out. Cold exposure doesn’t mean plunging into ice water right away. It can start with something as simple as a 30-second cold rinse at the end of your shower.
What makes cold exposure so powerful is what happens when you step in and take control of your breath. In that moment, your mind shifts, and there’s no space for overthinking or spiraling thoughts.
You’re fully present. You learn to regulate your breath, calm your body, and stay grounded under pressure.
Soon, you’ll notice that your body adapts. You can stay in the cold without shivering, without panic. And that sense of strength? It comes from you. No one else is responsible for it. You built it.
When you step out and start moving, a surge of endorphins flows through your body, bringing energy, clarity, and a deep sense of empowerment.
Following a progressive and safe method, especially when paired with breathwork, can make the experience even more impactful.
Studies on the Wim Hof Method have shown that cold exposure can help reduce anxiety, strengthen the immune system, and improve mental clarity. And most importantly, it reminds you that you are capable of doing hard things calmly and on your own terms.
4. Move your body and learn to love your strength
Whether it’s lifting weights, joining a yoga class, going for a walk, or lacing up your shoes for a run, movement is one of the most powerful ways to reconnect with your body and regulate your emotions.
When it comes to exercise, the most important things are consistency and progressive overload, gradually increasing the intensity to keep your body adapting and improving.
Having a plan tailored to your needs and lifestyle is essential. Here are a few tips to get started:
Don’t compare yourself to a friend, a fitness influencer, or your past self.
Start where you are, and aim to do just a little more each time.
Stay consistent, make movement part of your daily routine, not an afterthought.
Prioritize yourself. Yes, the kids need you. Yes, there’s work, laundry, and a never-ending to-do list, but ask yourself:
What will matter more in a month, a year, a decade, that the laundry sat in the basket for two extra days, or that you showed up for your health?
Every woman should lift weights.
And no, I’m not talking about the tiny pink dumbbells (unless you’re just starting out). I mean real strength training lifting challenging weights that push you, build resilience, and help you feel strong in every area of your life.
Exercise triggers the release of endorphins, the “happy hormones,” which boost your mood, reduce anxiety, and help you feel calmer and centered in the short term. Over time, consistent movement builds not just physical strength but confidence, clarity, and emotional resilience.
5. Train your mind to notice what’s working
Gratitude journaling is a grounding practice with profound benefits that can rewire your brain, shift your focus, and build emotional resilience, especially for overwhelmed mompreneurs.
Here’s how to get started:
Grab a journal, notebook, or even just a piece of paper, and write down five things you’re grateful for today.
You can do this anytime, morning, midday, or evening, but I highly recommend incorporating it into your morning routine. Let it be your grounding moment, maybe as you sip your coffee in peace. Or try it at night, as a way to unwind and reflect on the good that happened, no matter how small.
This practice trains your mind to search for what went right, instead of obsessing over what didn’t. It’s so easy to stay stuck in frustration, maybe the kids didn’t sleep well, a client meeting fell through, or your to-do list didn’t get done. But gratitude journaling challenges that pattern.
Some days, the list flows easily. Other days, it’s hard. But even on the worst days, you can usually find five small things: the warmth of your shower, the stranger who smiled at you, the way your child looked at you while playing.
It’s not about toxic positivity, it’s about intentional perspective. Gratitude journaling slows you down just enough to reconnect with the present moment. In the middle of all the hustle and pressure, it helps you make space for joy, purpose, and the beauty that’s already in your life.
6. Protect your energy: Set boundaries that align with your purpose
Life is already full of pressure, the last thing you need is added negativity that drains your mental and emotional energy. One of the most powerful things you can do for your well-being is to consciously remove what doesn’t serve you: habits, people, activities, or content that pull you away from your peace and purpose.
Pay attention to what your body and emotions are telling you, whether you call it intuition, gut feeling, or your sixth sense, and trust it. If something feels off, heavy, or out of alignment, give yourself permission to walk away.
If watching the news makes you feel anxious and powerless, turn it off. There are better ways to stay informed on world events.
If a “friend” always brings drama, negativity, or makes you feel small, even if you’ve known them forever, it’s okay to create distance.
Ask yourself regularly:
“Does this person, habit, or activity add value to my life or take away from it?”
If it’s the latter, let it go or, if it’s someone you can’t fully remove (like a family member), set boundaries and protect your emotional space.
You are in charge of your energy. Guard it wisely.
7. Structure your week
Feeling overwhelmed or caught in a cycle of procrastination? That’s often a sign that your schedule is managing you, not the other way around. A bit of planning can go a long way in helping you feel more grounded and in control.
Start each Sunday by mapping out your week.
Block out key events like school drop-offs, activities, work meetings, family dinners, or even a well-deserved girls’ night.
Seeing it all in one place helps reduce mental clutter and decision fatigue.
One method I love is the 8/8/8 rule, inspired by Robert Owen, a Welsh reformer who introduced the idea of balance:
8 hours of sleep
8 hours of focused work
8 hours for yourself and your family
Doesn’t that suddenly feel more manageable?
Let’s break it down:
You’ve slept 8 hours.
Now you have 8 hours to care for yourself, your home, and your loved ones. That might be split between mornings and evenings, depending on your routine.
Here’s how to make the most of it:
Wake up before the kids. Even just one hour to sip your coffee in peace, journal, breathe, or get dressed sets the tone for the day. And if possible, use that time to get your workout in because let’s be honest, after a long day of work, school runs, dinner, and homework, the last thing you’ll want is to squeeze in exercise. Morning movement is your gift to future you.
Evenings count too. Give yourself at least one hour to wind down: read, chat with your partner, take a hot bath, or simply breathe. This isn’t luxury, it’s maintenance for your mental health.
As for your 8 hours of work:
Start with meetings and phone calls, then go to your to-do list. Write down an estimated time next to each task, then slot them into your schedule. This helps keep you focused and realistic.
Don’t forget to schedule mini breaks to recharge throughout the day.
Most importantly, remember this: You can’t pour from an empty cup.
Taking care of yourself isn’t selfish, it’s the foundation that allows you to show up as the best version of yourself in your family, business, and life.
You don’t have to carry it all alone. Asking for help doesn’t make you weak or less of a mom ,it makes you wise and strong.
8. Sing it out, dance it off
Music, dancing, and singing are powerful, underrated tools for releasing stress and reconnecting with joy. But when it comes to using music intentionally to shift your mood, the type of song you choose matters.
If you’re already feeling overwhelmed, sad, or emotionally drained, listening to emotional ballads like “Someone Like You” by Adele, “Before You Go” by Lewis Capaldi, or “Solo” by Myles Smith might deepen your sadness rather than lift you out of it even though they’re beautiful songs.
Instead, create an uplifting playlist filled with feel-good anthems like “Let’s Get Loud” by Jennifer Lopez, “Shake It Off” by Taylor Swift, or “Happy” by Pharrell Williams. Pick a song you love, hit play, and let yourself fully experience it. Dance like no one’s watching. Sing at the top of your lungs, even if you’re totally off-key. Give yourself just 3–5 minutes and watch how your mood starts to shift.
Dancing releases stored tension in your muscles, boosts circulation, and triggers the release of endorphins that instantly elevate your state. And singing? It grounds you in the moment. It slows your breathing, opens your chest, and brings presence almost like a moving meditation.
You can’t overthink your to-do list when you’re twirling around the living room or singing like a pop star in the shower. Music moves your body and your mindset.
9. Prioritize sleep: The foundation of your well-being
Sleep is essential for nearly every function in your body. Without enough quality rest, your brain can’t think clearly, your hormones become imbalanced, and you’re more likely to experience cravings, emotional eating, and mood swings. It also affects your physical health, weakens your immune system, and makes you more reactive, less patient with your kids, your partner, your coworkers, even yourself.
And yet, when you’re under a lot of stress, deep, restful sleep often feels out of reach.
That’s why building a soothing bedtime routine is key. Try adding a few of these simple habits to help your body and mind wind down:
After dinner, sip on a warm cup of chamomile tea to calm your nervous system.
Turn off all screens at least one hour before bed, no emails, no news, no endless scrolling. Give your brain space to unplug.
Put on a sleep meditation and focus on your breath as you lie in bed. Let your thoughts settle naturally.
Curl up with a good book that helps you escape and rela,x nothing too stimulating or work-related.
Diffuse calming essential oils like lavender, ylang-ylang, or frankincense in your bedroom.
Try playing healing sound frequencies like 432 Hz or 528 Hz sleep music to help your brain enter a more peaceful state.
And if you share your bed with a partner, don’t underestimate the power of hugging or spooning. Physical closeness boosts oxytocin (the “love hormone”) and lowers cortisol (the “stress hormone”), helping you drift off with a sense of safety and connection.
Good sleep isn’t a luxury, it’s a non-negotiable part of thriving. Prioritize it, protect it, and you’ll show up stronger for everything else in your life.
10. Reach out for help: It’s a sign of strength
Asking for help is not a weakness, it’s a powerful act of courage, self-awareness, and willingness to change. You’re not meant to carry everything alone, and the right support can guide you out of a difficult chapter and into one where you thrive.
Depending on what you’re navigating, here are a few supportive options:
Therapists: Thanks to online platforms, therapy is now more accessible than ever. Find someone who makes you feel safe, someone you can open up to without fear or judgment.
Coaches: Whether it’s your mindset, health, business, or emotional well-being, there are coaches who specialize in exactly what you need. Sometimes, it takes more than one type of coac,h and that’s okay.
Support Groups: Online or in-person, being in a space with others who understand what you’re going through can be incredibly validating. You don’t have to explain everythin,g they just get it.
You are not alone. And you don’t have to figure it all out by yourself. Seeking support is one of the most empowered choices you can make.
Take action today, your well-being can’t wait
There will never be a “perfect” time to start, and the truth is, you don’t need one. What matters is that you begin.
You don’t have to apply every tip shared here all at once. In fact, that would likely be overwhelming. Instead, choose the one that resonated most with you and start there. Small, consistent steps are what create lasting change.
Even if you’re not currently feeling overwhelmed, building these habits now will strengthen your resilience for when life gets tough. They’ll help you stay grounded, centered, and more present for the moments that truly matter.
If you’re ready to break free from the cycle of stress and step into a more empowered, balanced version of yourself, let’s do it together.
Book your coaching call today and begin your journey to inner and outer strength because you deserve a life that feels good on the inside, not just one that looks good on the outside.
Read more from Marine Sebire
Marine Sebire, Mind-Body Strength Coach for Moms
Marine Sebire is a respected voice in mind-body strength and emotional resilience for moms. After facing depression, divorce, and the identity shift of motherhood, she rebuilt herself from the inside out. She now helps other women do the same, physically, mentally, and emotionally. Since 2014, she has coached moms to reclaim their health, confidence, and purpose. She is the founder of Moms’ Journey to Strength, a coaching program blending fitness, mindset, and emotional well-being. Her mission: Empowering moms to reclaim their strength, inside and out.
