Anxiety, Exhaustion, and the Nervous System: What Every Busy Mom Should Know
If you’re a mom who feels anxious, exhausted, or unable to slow down, this is for you. Learn how your nervous system keeps you in “go mode” and how to gently help your body and mind find calm again.
You’re Doing So Much—But You’re Running on Empty
You wake up thinking about everything that needs to get done: lunches, work meetings, the endless to-do list. You keep everyone moving, stay calm when things get chaotic, and somehow make it all work.
People describe you as strong, organized, maybe even superhuman.
But underneath, you’re tired—mentally, emotionally, physically tired.
You try to slow down, but even rest feels like one more thing to manage. Your mind keeps going, your body won’t settle, and you wonder, “Why can’t I relax?”
The truth is, you’re not doing anything wrong.
Your nervous system is simply working overtime trying to keep you safe.
Your Body Isn’t Failing You—It’s Protecting You
Your nervous system is like your body’s internal alarm system. It constantly scans for danger and helps you respond to stress.
When life feels full—caring for kids, managing schedules, juggling work, and relationships—your system often stays stuck in “on mode.”
This is called your sympathetic state (fight, flight, or freeze).
It’s great for high stake situations—getting a toddler to the car in the rain or handling a meltdown before work.
But if that “on” switch never turns off, your body starts confusing busy with unsafe.
You might notice:
Racing thoughts or tightness in your chest
Constant worry or irritability
Trouble sleeping even when you’re exhausted
Feeling guilty for slowing down
A sense that if you don’t hold it together, everything might fall apart
That’s not weakness.
That’s your nervous system trying—just too hard—to help.
When “Holding It Together” Becomes a Habit
Many moms (and women in general) learn early that being dependable, capable, and caring keeps things running smoothly.
So, your nervous system learns: “If I stay busy and in control, we’ll be okay.”
Over time, that message becomes automatic.
You live in “go mode” not because you want to—but because your body thinks it has to.
Perfectionism, overthinking, and people-pleasing aren’t flaws.
They’re protection strategies that once kept you safe.
And here’s the good news: your body can learn a new way.
Gently Teaching Your Body That It’s Safe
These aren’t quick fixes, but small, realistic practices to help your nervous system feel calmer and more supported—especially in the middle of motherhood and life’s chaos.
1. Breathe Like You Mean It
Try this simple rhythm: inhale through your nose for 4 counts, exhale through your mouth for 6.
Long, slow exhales signal your body that it’s safe to shift into calm.
Do it while waiting in car line, folding laundry, or before bed.
2. Take Micro-Rests
Rest doesn’t have to mean an afternoon nap (though you deserve one).
It can be two minutes of quiet while sipping your coffee, sitting in the car before going inside, or listening to a favorite song.
These “mini pauses” help your nervous system reset and remind your body: We’re safe enough to stop.
3. Notice When You Feel Grounded
Pay attention to small, ordinary moments of peace—your child’s laughter, the warmth of sunlight, the smell of soap as you wash your hands, or a text from a friend who just gets it. These moments remind your body that you’re not alone. The more you notice them, the more your nervous system learns to relax into love instead of bracing for stress.
4. Anchor in What Grounds You
For some, that’s faith—a reminder that rest isn’t earned, it’s received.
For others, it might be journaling, time in nature, or a quiet drive with no noise.
Whatever helps you remember that your worth isn’t tied to what you produce, lean into it.
You are valuable because you are you, not because of what you do.
How Therapy Can Help
Therapy gives you space to exhale—to let your nervous system settle and your heart rest.
It’s not about “fixing” you; it’s about understanding the patterns that keep you in survival mode and gently shifting them toward peace and connection.
Through reflection, nervous-system awareness, and emotional safety, you can begin to live from a place of calm rather than constant alertness.
You don’t have to hold it all together alone.
A Gentle Invitation
If you’re weary from doing it all, but can’t seem to turn it off, you’re not alone.
Your body isn’t broken—it’s asking for care.
Email Katherine (KatherineBell@mothcounseling.org) if you’re ready to begin the work of slowing down, finding rest, and remembering what it feels like to feel safe and steady again.
Katherine Bell provides online therapy for women across Tennessee and in-person sessions in the Gallatin / Hendersonville area.
