Motherhood is beautiful, but let’s be real – it’s also overwhelming, which is why mindfulness techniques for anxiety can help. Between diaper changes, school drop-offs, endless laundry, and trying to find five minutes to drink a hot cup of coffee, it’s easy to feel like anxiety is part of the job description.

If you find yourself lying awake at night with racing thoughts, snapping at your kids because your mind is spinning, or feeling that tightness in your chest that just won’t go away – you’re not alone.

I’ve been there. And while I wish I could tell you there’s a magic fix, what I can say is that mindfulness techniques for anxiety have changed everything for me. Mindfulness helps you break free from the mental chaos and find peace – even in the middle of the mess.

So, if you’re a mom who feels anxious more often than not, here are 17 mindfulness techniques for anxiety that you can start using today.

What Does Mindfulness Do for Anxiety?

Mindfulness is about paying attention to the present moment without judgment. When anxiety strikes, your mind is usually stuck in what-if mode—worrying about the past or the future. Mindfulness helps you anchor yourself in right now, calming your nervous system and easing those anxious thoughts.

Research on mindfulness and anxiety shows that it lowers cortisol (the stress hormone), improves mental health, helps with stress and anxiety management, and strengthens your ability to focus on the body and mind connection.

17 Mindfulness Techniques for Anxiety

1. Start Your Day with Deep Breaths

a woman laying in bed doing a deep breathing mindful exercise for her anxiety

Before getting out of bed, place a hand on your chest and feel your breath. Inhale deeply through your nose, hold for a few seconds, then exhale slowly through your mouth.

Repeat this a few times, allowing each breath to feel deeper and more controlled. Silently remind yourself: I am safe. I am in control. If anxious thoughts arise, acknowledge them but return to your breath.

This simple mindfulness practice calms your nervous system and helps you start the day feeling grounded and in control. Just a minute of deep breathing can set a calmer tone for the morning.

2. Use Guided Meditations

an overwhelmed mom using guided meditation as her mindfulness technique for anxiety

If you’re new to mindfulness, guided meditations offer gentle instructions to help you focus. They keep your mind from wandering and make it easier to stay present.

Instead of struggling with silence, guided sessions walk you through breathing, body awareness, and relaxation. Even five minutes of focused meditation can reduce stress and bring a sense of calm.

Busy moms can find short sessions on apps like Headspace and Insight Timer. Try one in the morning with coffee or before bed to ease racing thoughts. Making meditation a habit helps you feel more present and in control.

3. Try a 5-Minute Body Scan

a mom using the 5 minute body scan mindfulness technique to reduce her anxiety and calm her down

Find a quiet place where you won’t be interrupted. Close your eyes and take a slow, deep breath. Shift your focus to your body, starting at your toes. Notice any tingling, warmth, or tension without trying to change anything. Slowly move your awareness upward. Focus on your legs, stomach, arms, and shoulders, paying attention to each sensation.

If your mind drifts, gently bring it back to your body. This simple mindfulness exercise helps you stay present and release built-up tension. Even a few minutes of body scanning can create a deep sense of calm.

4. Practice Mindful Walking

a busy mom practicing mindful walking to reduce her stress and calm her anxiety

Rushing from one task to another can make anxiety worse. Slow down and bring awareness to each step. Feel the way your feet press against the ground. Notice the texture beneath you, whether it is soft grass, smooth tile, or rough pavement.

With each step, focus on your breath, body, and mind. Inhale deeply as you lift your foot, then exhale as it touches the ground. Pay attention to how your legs move and how your arms sway naturally. Let your mind settle into the rhythm of walking.

This simple practice helps reduce stress and brings you back to the present moment. Even a short mindful walk can reset your mood and clear mental clutter.

5. Focus on Your Breath During Meltdowns

a mom practicing deep breaths to reduce her anxiety during her toddlers' meltdown

When anxiety hits, pause for a moment instead of reacting immediately. Take a slow breath in for four counts. Feel your lungs expand as you hold the air for four seconds. Exhale just as slowly for four counts, releasing tension with each breath.

This simple technique signals to your nervous system that you are safe. It helps slow a racing heart, relax tense muscles, and bring your focus back to the present. Practicing this breathing pattern can stop panic before it spirals, giving you a sense of control even in overwhelming moments.

6. Try Mindfulness-Based Stress Reduction (MBSR)

a mom sitting her in cozy corner following a mindful based stress reduction activity on her laptop to reduce anxiety and keep calm.

Created by Jon Kabat-Zinn, mindfulness-based stress reduction (MBSR) is a research-backed method for managing stress and anxiety. It combines meditation, body awareness, and gentle movement to help you stay present.

Even five minutes a day of focused mindfulness can make a difference. Regular practice helps train your brain to respond to stress with calm instead of panic. The more you use MBSR, the easier it becomes to shift from anxiety to a state of control and balance.

7. Repeat a Grounding Mantra

a mom doing yoga to reduce stress and practicing grounding mantra as a mindfulness activity for anxiety

Find a phrase that brings you peace, such as:

“I am calm and in control.”

“This moment will pass.”

“I am safe.”

Repeat it when your mind starts racing.

8. Use Aromatherapy for Relaxation

a mom using aromatherapy to reduce her stress and anxiety

Certain scents can trigger relaxation and help ease stress. Lavender essential oil is known for its calming effects. Place a few drops on your pillow or diffuse it in your bedroom before bed. Chamomile tea is another soothing option. Its warm, floral aroma can help relax your nervous system and prepare your body for restful sleep.

Inhaling these natural scents signals your brain to slow down. Adding aromatherapy to your nighttime routine can create a peaceful environment, making it easier to unwind after a long day.

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9. Try a Gentle Stretch Routine

a mom using the gentle stretch routine as a mindfulness technique for anxiety

Stretching isn’t just for workouts. It is a powerful mindfulness practice that connects you to your body and mind. As you move, pay attention to how your muscles feel. Notice any tightness or discomfort without judgment.

Pair each stretch with deep breaths to help release tension. Inhale as you lengthen your body, then exhale slowly as you relax deeper into the stretch. This simple routine can reduce stress, improve flexibility, and bring a sense of calm to your day.

10. Use Mindful Eating Techniques

a mom eating dinner and practicing mindful eating to relax after a stressful day

Slow down at mealtimes and fully experience each bite. Notice the textures, from crisp vegetables to creamy sauces. Pay attention to the flavors as they unfold, whether sweet, salty, or savory. Observe the colors on your plate and appreciate the variety.

Avoid eating while scrolling on your phone or watching TV. Mindfulness techniques for anxiety can be as simple as focusing on your food without distractions. Being present during meals helps improve digestion, enhances enjoyment, and creates a moment of calm in your busy day.

11. Journal Your Thoughts and Emotions

A serene woman sits in a sunlit living room, journaling peacefully with a warm cup of tea nearby.

Feeling overwhelmed can make anxiety feel unmanageable. Instead of holding everything in, write your thoughts on paper. Journaling allows you to express emotions, release tension, and gain clarity.

Describe what’s on your mind without filtering or judging yourself. Writing about your thoughts and emotions turns chaos into something tangible, making it easier to process.

Adding journaling to your mindfulness activities for anxiety can help you recognize patterns, understand triggers, and develop healthier coping strategies. A few minutes of writing each day can create a sense of relief and control.

12. Reduce Screen Time Before Bed

A woman relaxing in bed at night, reading a book under the warm glow of a bedside lamp, creating a peaceful atmosphere for unwinding and practicing mindfulness activities for anxiety before sleep.

Avoid doom-scrolling before sleep, as it overstimulates your brain and increases stress and anxiety. Instead, swap your screen for a mindfulness practice like journaling, stretching, or reading. These activities help your nervous system relax, making it easier to fall asleep peacefully. Creating a screen-free bedtime routine can improve sleep and reduce nighttime anxiety.

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13. Try a Weighted Blanket for Comfort

A woman relaxing on a couch, wrapped in a soft, weighted blanket with a peaceful expression, embracing warmth and comfort as part of her self-care routine to ease stress and unwind.

A weighted blanket uses deep pressure stimulation to calm the nervous system and reduce anxiety. The gentle, even pressure mimics the feeling of a hug, promoting relaxation and a sense of security. This can help lower stress levels, ease restlessness, and improve sleep quality. Adding a weighted blanket to your bedtime routine can create a soothing environment that encourages deeper, more restful sleep.

14. Create a “Calm Corner” in Your Home

A woman relaxing in a cozy reading nook, wrapped in a soft blanket, sipping tea by candlelight, creating a peaceful space for mindfulness and reducing stress.

Designate a space where you can sit, breathe, and reset when anxiety feels overwhelming. Fill it with cozy blankets, a favorite book, or calming scents like lavender. This space should feel peaceful and inviting, giving you a place to step away from stress and practice mindfulness activities for anxiety. Even a few minutes in your calm corner can help you regain focus and feel more grounded.

15. Try a Coloring Book for Relaxation

A woman peacefully coloring an intricate design in an adult coloring book, surrounded by colored pencils and a warm cup of tea, creating a calming and meditative atmosphere for stress relief.

Coloring is a simple yet effective mindfulness exercise that helps shift your focus away from anxious thoughts. The repetitive motion and attention to detail keep your mind engaged in the present moment. Choosing colors, filling in patterns, and watching a picture come to life can be incredibly soothing. Adding coloring to your mindfulness activities for anxiety can create a sense of calm and relaxation in just a few minutes.

16. Take a Mindful Shower

A serene bathroom setting with soft lighting, neatly folded towels, a diffuser releasing a gentle mist, and a lit candle, creating a tranquil space for relaxation and mindfulness.

Instead of rushing through your shower, slow down and focus on the experience. Feel the warm water against your skin, notice the scent of your soap, and listen to the sound of the water. Let each sensation bring you into the present moment. A mindful shower can serve as a stress and anxiety reset, helping you release tension and feel refreshed, both mentally and physically.

17. Practice Meditation for Anxiety Attacks

A woman sitting cross-legged in a tranquil room, eyes closed, hands resting on her knees in a meditative pose, surrounded by soft candlelight, practicing mindfulness to ease anxiety.

When an anxiety attack begins, pause and try a meditation for anxiety attack session. Close your eyes and take slow, deep breaths. Bring your focus to physical sensations, like the rhythm of your heartbeat or the feeling of your feet on the floor. Let each breath ground you in the present moment, helping your nervous system calm down and preventing panic from escalating.

Bringing More Calm into Your Life

Mindfulness doesn’t have to be complicated or time-consuming. Even a few minutes a day can help shift your mindset and create space for more peace. These mindfulness techniques for anxiety are easy to fit into any busy mom’s life.

Start with one or two mindfulness techniques for anxiety and see what works for you. Anxiety doesn’t have to control your days – you have the power to create small moments of calm, even in the chaos of motherhood.

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17 Mindfulness Techniques for Anxiety Every Mom Needs

What Does Mindfulness Do for Anxiety?