Recently, I had the opportunity to lead a breakout session at Mom Camp for Ignite Life, and I want to share some of what we talked about—because I know how heavy motherhood can feel.
If you’ve been running on empty, juggling schedules, emotions, and endless to-dos, this is for you. Let’s walk through a few ways to breathe before burnout and reconnect with peace, purpose, and God’s rest.
Naming the Mental Load
Every mom carries what we call the “mental load”—all those invisible details that keep life moving. It’s everything from remembering doctor’s appointments to noticing when your child is having an off day.
It’s no wonder we feel exhausted.
Take a moment to pause and ask yourself: “What feels heaviest for me right now?”
Naming it brings awareness. And awareness is the first step to change. When the mental load goes unchecked, it builds into anxiety, irritability, and burnout. But when you recognize it, you can begin to release it.
Loving Yourself Well
Let’s start here—because you can’t pour from an empty cup.
Loving yourself well isn’t selfish; it’s spiritual wisdom. It means creating rhythms that restore you instead of drain you.
Here are a few ways to begin:
- Prioritize sleep and rest—your body isn’t the enemy; it’s the messenger.
- Build realistic schedules. Overcommitment leads to overwhelm.
- Pay attention to your thoughts. Those Automatic Negative Thoughts (or “ANTS”) can steal your peace before the day even begins.
- Practice emotional regulation—when you feel your temper or tears rising, pause and breathe.
- Make time to connect with God, even in small moments.
Remember: caring for yourself is a way of caring for everyone else in your life.
Loving Others Well
Healthy relationships depend on healthy boundaries. Learning to say the right yes and the right no will protect your peace and strengthen your connections.
A few truths to keep in mind:
- Boundaries aren’t walls; they’re doors that open and close with intention.
- Clear expectations create safety and respect.
- Emotional detachment isn’t cold—it’s choosing not to carry what isn’t yours.
When you give others clarity and consistency, you’re showing love from a grounded, peaceful place.
Loving God Well
At the heart of it all is your relationship with God.
Jesus said: “Come to me, all you who are weary and burdened, and I will give you rest.” — Matthew 11:28
You were never meant to carry everything alone.
Connection with God looks different for everyone—it might be a quiet prayer in the car, a few verses before bed, or worship music on a morning walk.
And one of the most powerful spiritual practices? Gratitude.
It’s not a cliché—it’s what I like to call anxiety kryptonite. Gratitude shifts your focus from what’s wrong to what’s right, helping calm anxiety by reminding you of God’s goodness and the blessings already present in your life.
Start a gratitude list, keep sticky notes on your mirror, or jot down blessings in your phone. Gratitude shifts your focus from what’s missing to what’s already here.
Grounding When Life Feels Like Too Much
When you feel overwhelmed, your body needs to know you’re safe. Grounding techniques are practical ways to calm your nervous system and anchor your mind.
Try one of these the next time you feel anxious or overloaded:
- 5-4-3-2-1 Senses Check-In: Notice 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste.
- 4-7-8 Breathing: Inhale for 4, hold for 7, exhale for 8. Repeat a few times to reset.
- Butterfly Hug: Cross your arms over your chest and tap slowly on each shoulder while breathing deeply.
Even one minute of intentional breathing can shift everything.
One Step at a Time
If you take one thing from this today, let it be this: you’re not called to do it all.
Pick one small practice from what you’ve read—just one—and start this week.
Maybe it’s taking three deep breaths before reacting. Maybe it’s writing down one thing you’re grateful for before bed. Maybe it’s saying no to something that’s been stealing your peace.
Tiny steps, practiced with consistency and grace, will lead to lasting change.
So pause. Breathe. Reconnect. At the Renewing Life Center, we have a team of counselors available to help you. We have two locations in Las Vegas to serve you. Please call 702-434-7290 to schedule an appointment today. You don’t have to do this alone.
Jennifer Antonucci, M.A., LMFT, LCADC