Prioritizing Self-Care in Motherhood (Without Adding to Your Mental Load)
Hey, Mama. It’s not your fault that self-care feels impossible in motherhood. We’ve been sold the myth that caring for ourselves means spa days, mani-pedis, or elaborate morning routines. While these things can be enjoyable, they’re often unrealistic in the midst of parenting and can feel like yet another task on an already full to-do list.
The truth is, self-care doesn’t have to add to your mental load. As a mom and an therapist in Denver, I help women discover simple, meaningful ways to care for themselves, even in the busiest seasons of motherhood. In this post, we’ll explore how small, intentional shifts can help you feel more like yourself. Let’s dive in.
The Reality of Motherhood: Why Traditional Self-Care Feels Impossible
I’ve been there (and I’m still there sometimes)—when self-care in motherhood feels impossible. As a mom of two, juggling endless tasks, childcare, work, relationships, and household responsibilities, it can feel like there’s never enough time to care for myself.
And self-care advice often tells moms to do more—more meditation, more journaling, more planning. But as a therapist in Denver who supports moms navigating the overwhelm, I know that self-care doesn’t have to be another chore to complete. It can be woven into your day in simple ways that make a difference in your life.
What Real Self-Care Can Look Like for Moms
Contrary to what we’ve been led to believe, self-care isn’t about what you do, it’s about how you feel. If a morning routine drives you bonkers because your kids are still waking up at night and you need every last wink of sleep, skip it. If you'd love a regular journaling practice but mom-brain leaves you staring at a blank page, don’t force it.
Instead of rigid routines, focus on small, meaningful practices that naturally fit into your day—sleep deprivation, brain fog, and all. Through counseling in Denver, many moms I work with discover that these subtle shifts create a deeper, more lasting impact than any time-consuming self-care checklist.
Small Shifts That Make a Big Difference
Find community.
One of the most powerful things I recommend to the moms I work with is finding a supportive community, outside of family and friends. While it may take some effort up front, the benefits are well worth it. Connecting with other moms who truly get it—who understand the joys and struggles of this season—can make all the difference in your mental and emotional wellbeing. Being in community helps moms remember that they are not alone.
Breathwork & mindfulness.
Breathe deeply, often. Let your exhale be longer than your inhale; this simple shift signals your nervous system to regulate and find calm. Take a deep breath when your baby wakes for the fourth time at night. Take in your surroundings: the softness of your clothing, the beautiful way the sunlight comes in the windows, the tiny grip of your baby’s hand. Take a grounding breath while your toddler melts down. Pause for a moment of gratitude between tasks. These micro-moments of mindfulness may seem small, but they create real, lasting change in how you care for yourself.
Creative micro-moments.
As an art therapist in Denver, I understand the power of creativity in daily life—it reduces stress and anxiety, offers a way to process emotions without words, and reconnects us with our true selves. Creativity can be a pathway back to remembering who you are beyond motherhood. It doesn’t have to be elaborate; it can be as simple as doodling alongside your kids, listening to music that makes you feel alive on the drive to school, or bringing a travel art kit with you to appointments. The key is to engage in creativity without pressure or perfection—just for the joy of it.
Body awareness.
Are you aware of where you hold tension in your body? Take 30 seconds to gently scan yourself, starting at your toes and moving up to the crown of your head. Notice any areas that feel tight, heavy, or constricted—without judgment, just awareness. Once you identify where you’re holding tension, you can consciously release it. Try a slow, intentional stretch, roll your shoulders, unclench your jaw, or switch arms when holding your baby. You can also imagine breathing warmth and softness into the tight area, allowing your body to relax, even if just for a moment. Small acts of body awareness like this can have a profound impact on your wellbeing over time.
(These practices are rooted in art therapy, mindfulness-based therapy, and somatic techniques, which I integrate into my sessions as a therapist in Denver.)
Letting Go of the "Shoulds" of Self-Care
This blog post isn’t here to add to your mom guilt—modern mothers are already carrying more than enough of that. Instead, my hope is to inspire you, to remind you that caring for yourself doesn’t have to be another overwhelming task. Self-care doesn’t have to be one more thing on your to-do list. Instead, it can be woven into your day in simple, meaningful ways that support your well-being without adding to your mental load.
It’s time to let go of the shoulds and instead embrace what truly nourishes you. Real self-care isn’t about doing it perfectly—it’s about being present. When you approach self-care with curiosity rather than pressure, you give yourself permission to explore what genuinely feels good and sustainable for you in this season of motherhood.
How Creativity Can Reconnect You with Yourself
As an art therapist in Denver, I help moms release perfectionism, reconnect with their creativity, and rediscover the parts of themselves that often feel lost in the transition to motherhood. Art therapy offers a space for self-expression without words—perfect for moms who feel disconnected and want to explore their evolving identity in a way that feels natural and freeing.
Creative practices don’t have to be structured or time-consuming to be impactful. Sometimes, the simplest moments of creativity can be the most powerful. Keeping art materials easily accessible—like a small travel art kit in a zippered pouch—can encourage spontaneous expression when you need it most. If you’re curious about incorporating creativity into your self-care, here are a few simple ideas:
Instead of writing a journal entry, try drawing how you feel.
Use collage or color to reflect your mood.
When you're feeling overwhelmed, make a quick scribble on the page to release tension.
Self-care doesn’t have to be complicated. By embracing creativity in small, meaningful ways, you can reconnect with yourself—one brushstroke, doodle, or color at a time.
If you’re curious about even more creative self-care ideas, be sure to download my free e-book, The Therapeutic Art Guidebook, which serves up guided art exercises to explore your emotions, release stress, and nurture your soul.
You Deserve Self-Care Without the Mental Load
If you’re feeling disconnected and overwhelmed in motherhood, you’re not alone—and it’s not your fault. The reality is that the systems in place don’t offer moms the support they truly need. It’s no wonder you feel like there’s never enough time, energy, or resources to meet all the demands of modern motherhood. But pushing your own needs aside isn’t sustainable—for you or your family.
The good news? Self-care doesn’t have to be one more thing on your to-do list. As we’ve explored here, small, intentional shifts can help you care for yourself while caring for your family. You deserve to feel supported, replenished, and cared for, too, Mama.
Ready to feel more like yourself without adding to your mental load? As a therapist in Denver, I specialize in supporting moms with creative, mindful self-care practices that fit into real life so they can thrive in motherhood.
Schedule a free 30-minute clarity session to learn more about how art therapy and counseling in Denver can help you reconnect with yourself.
