3 simple ways to reduce stress as a new mum

Let’s be honest—becoming a mum is beautiful, but it’s also intense. Between sleepless nights, constant feeding, and the emotional rollercoaster of the fourth trimester, it’s easy to feel overwhelmed. The good news? You don’t need hours of free time or a full night’s sleep to reduce stress. Just a few simple shifts can help calm your nervous system and make your days feel more manageable.

Here are three practical, mum-approved ways to reduce stress that you can start today:

1. Empty Your ‘Stress Bucket’ Bit by Bit

Think of stress like water filling a bucket—every cry, skipped meal, or sleepless night adds more. Eventually, it overflows. The key? Start emptying your bucket regularly with small, soothing actions.

Try this:

• Step outside for 5 minutes of fresh air.
• Take three deep belly breaths while the kettle boils.
• Journal a quick brain dump to clear your mind.

Even tiny resets like this stop your stress from building up to breaking point. (We dive deeper into the stress bucket in our wellness resources—stay tuned!)

2. Build a 10-Minute Daily Ritual Just for You

You give to everyone else all day long. Reclaim a few sacred minutes that are just yours. This doesn’t need to be fancy or quiet—just consistent and calming.

Ideas include:

• Morning stretch while baby kicks on a mat.
• Afternoon cup of tea with a chapter of a good book.
• Evening skincare routine with soft music playing.

Protect this ritual like it’s an appointment. Over time, it becomes a powerful signal to your body: “I matter, too.”

3. Get Support

You weren’t meant to do this alone. Whether it’s your partner taking the baby while you shower, a friend dropping off food, or a professional you trust—support lightens the load.

Start here:

• Make a list of “tasks to delegate” and brainstorm how to empty your plate.
• Join a supportive mum’s group (online or local).
• Use your voice—say how you’re feeling, and what you need or don't need, clearly and without guilt.

The more you receive, the more energy you’ll have to give back (without burning out).

Remember: You don’t have to wait until you’re totally overwhelmed to take care of yourself. Stress is part of motherhood—but with the right tools, it doesn’t have to rule your days.

Want more gentle, practical support?

Download our Self-Care Tracker to start building small habits that protect your wellbeing.