A Mother’s Guide to Stress and Anxiety Relief

Motherhood is a wonderful journey full of love, joy, and challenges. In the midst of the hustle and bustle of daily life, mothers must prioritize their well-being and carve out time for themselves to find balance. As Muslim mothers, we strive to fulfill our roles with excellence, drawing strength from our faith while nurturing our families with love and care. However, between endless responsibilities, sleepless nights, and the constant demands of parenting, stress and overwhelm can sometimes feel unavoidable.

The good news is that Islam provides us with guidance, comfort, and practical solutions to help us navigate these struggles. By turning to the teachings of the Prophet ﷺ, implementing self-care strategies, and maintaining a strong connection with Allah ﷻ, we can find peace and balance in our daily lives. In this post, we'll explore seven key ways to relieve stress and avoid overwhelm—so you can be the best version of yourself, both for your family and for your own well-being.

Let’s dive in!

1. Stress Reduction Through Mindful Relaxation

While it's easy to put everyone else’s needs before your own, prioritizing mindful relaxation is essential for maintaining mental, emotional, and even spiritual well-being.

Carving out intentional moments of peace can help release accumulated stress and recharge your energy. Whether it’s setting aside one to two hours a day for yourself or simply stealing a few quiet moments in between daily tasks, engaging in mindful relaxation can have a profound impact on your overall well-being.

As Muslim mothers, it’s important to remember that taking care of ourselves is not a luxury—it’s a responsibility. Islam encourages balance in life, and even the Prophet ﷺ emphasized the importance of rest, leisure, and self-care. The Prophet ﷺ said:

"Your body has a right over you." (Sahih al-Bukhari)

This hadith reminds us that our physical and mental health are an amanah (trust) from Allah SWT, and we must take care of them just as we care for our families. Mindful relaxation is not about neglecting responsibilities but about replenishing your energy so you can serve your family and worship your Lord with a full heart.

Ways to Incorporate Mindful Relaxation into Your Routine

Create a Peaceful Retreat – Designate a quiet spot in your home where you can unwind. A cozy corner with soft cushions, warm lighting, and a cup of herbal tea can become your go-to space for relaxation.
Early Morning Journaling – Writing down your thoughts, emotions, and duas in the early hours can help you gain clarity and emotional release. Reflecting on Allah’s SWT blessings and setting positive intentions for the day brings peace to the heart.
Nature Therapy – Spending time in nature, whether through gardening, sitting in a sunny spot, or taking a gentle walk, can help clear your mind and bring tranquility. The Prophet ﷺ often sought solace in nature, reminding us of the beauty and serenity in Allah’s creation:

“Have they not looked at the sky above them—how We structured it and adorned it?” (Qur’an 50:6)

Reading for the Soul – Whether it’s a book on personal development, a captivating novel, or Islamic literature, reading can transport you to another world and provide much-needed mental relaxation.

Power Naps for Rejuvenation – A short nap, even for 20-30 minutes, can work wonders in restoring energy and improving focus. The Prophet ﷺ encouraged the practice of Qailulah (midday nap), which refreshes the mind and body.
Enjoying Lighthearted Entertainment – Sometimes, simply watching a light-hearted show, a mystery drama, or something that makes you laugh can be a great way to unwind. The Prophet ﷺ himself smiled and lightheartedly joked with his family and companions, showing us that joy and laughter are part of a balanced life.

Remember, taking care of yourself isn’t selfish—it’s an act of worship when done with the right intention.

A Mother’s Dua for Peace and Strength

"Ya Allah, You are the source of peace and tranquility. Grant my heart serenity in the midst of life’s demands. Bless my time so that I can care for my family without neglecting myself. Help me to find balance between my responsibilities and my well-being. Strengthen my body, calm my mind, and fill my heart with contentment. Let every act of self-care be a means of drawing closer to You. Make me a mother who nurtures with love, patience, and wisdom, and reward me abundantly for every effort I make for my family. Ameen."

By taking time to care for yourself, you are not only improving your well-being but also setting an example for your children. When they see you valuing your health and peace, they learn the importance of self-care and emotional balance, making your relaxation time a lesson in itself.

2. Examine Your Health and Hormonal Levels

As mothers, we often place the needs of our families ahead of our own, but our health is of utmost importance. Taking care of our physical health is essential not only for ourselves but also for the well-being of our loved ones. One crucial aspect to consider is our hormonal health, as our hormones have a profound effect on our mood, energy levels, and overall sense of well-being.

Hormones, especially estrogen, play a key role in regulating our emotions and behavior. As women, fluctuations in estrogen levels can directly influence how we feel, how we respond to stress, and even how we interact with our families. It’s important to check your hormone levels regularly to ensure they are balanced. There are blood tests you can do or simple tests available online on Amazon, that can help identify if you’re dealing with hormone imbalances or deficiencies.

For instance, if you’re going through menopause or have low estrogen, it can affect your mood, sleep patterns, and energy. You can also consider using natural remedies like yam cream, which is known to help balance hormones and improve symptoms related to hormonal fluctuations.

Vitamin D and Proper Hydration

Another crucial factor for optimal health is vitamin D. Our bodies need sunlight to produce vitamin D, which is essential for our immune system, bone health, and emotional well-being. However, with modern indoor lifestyles, many of us are deficient in vitamin D. Taking a supplement can help maintain healthy levels, especially in the colder months when sunlight exposure is limited.

Proper hydration is also key to maintaining good health. Water makes up a significant portion of our body, and staying hydrated is necessary for every function. But it’s not just about drinking water—it’s important that the water you consume contains the minerals your body needs to stay hydrated.

Adding ancient salts or Himalayan salt to your water can help ensure that you are not only hydrated but also replenishing essential minerals. This small change can have a significant impact on how you feel throughout the day, improving energy levels and mental clarity.

Physical Activity for Health

Staying active is another essential part of maintaining physical and mental well-being. If you’re looking for fun, low-impact exercises, consider using a mini trampoline (rebounding) to stay active from the comfort of your home. This can be a great way to boost circulation, improve mood, and tone your body—all while having fun!

Walking, using a stationary bike, or a treadmill are simple, effective ways to stay active and clear your mind. Daily movement will help you stay healthy, reduce stress, and feel more energized as you tackle the challenges of motherhood. In Islam, maintaining our health is an act of worship. The Prophet ﷺ said:

“A strong believer is better and more beloved to Allah than a weak believer, while there is good in both." (Sahih Muslim)

By examining your health and addressing any imbalances or deficiencies, you are investing in your well-being, which will, in turn, allow you to fulfill your role as a mother with energy, patience, and strength.

3. Stress-Relieving Herbs and Techniques

Motherhood can bring moments of stress, and having natural tools to calm your mind and body can make all the difference. Herbal teas have been used for centuries to promote relaxation and reduce tension. Incorporating these calming herbs into your daily routine can help you unwind, find peace, and reduce the physical and mental toll of daily life. Here are some great options:

Rooibos Tea – Known for its high antioxidant content, Rooibos is caffeine-free and has a natural calming effect. It helps to reduce anxiety and improve sleep quality, making it perfect for those sleepless nights that many mothers experience.
Red Raspberry Leaf Tea – This herb is known for its benefits in balancing hormones and supporting overall reproductive health. It has a gentle, soothing effect that can relieve stress and menstrual discomfort, and is known for promoting a sense of calm.
Hibiscus Tea – Rich in vitamin C and antioxidants, hibiscus can help reduce blood pressure and is also known for its relaxing properties. It’s a great choice if you’re feeling tense or anxious.
Dandelion Root Tea – Dandelion root is excellent for detoxifying the liver and helping your body cleanse naturally. When your body feels weighed down, dandelion root can aid digestion and support overall wellness, giving you a clearer, calmer mind.
Chamomile Tea – Chamomile is a well-known herb for relaxation. Its mild sedative effect can help with insomnia, anxiety, and digestive issues. A warm cup of chamomile tea before bed can promote peaceful, restorative sleep.

Massage and Alternative Therapies

In addition to herbal remedies, incorporating physical techniques into your routine can also provide significant relief from stress and tension. Sometimes, it’s the physical release of stress that can allow our minds to find peace. Here are some techniques that can be beneficial:

Massage Therapy – A regular massage is not just a luxury but an effective way to reduce muscle tension, alleviate stress, and promote relaxation. Whether it’s a professional massage or a self-massage, taking the time to unwind your tight muscles can rejuvenate you physically and emotionally.
Reflexology – This ancient practice involves applying pressure to specific points on your feet, hands, or ears to relieve stress, pain, and imbalance in the body. Reflexology is a powerful way to reduce stress, improve circulation, and promote overall relaxation.
Acupuncture – If you’re dealing with high stress or even hormonal imbalances, acupuncture can help. By stimulating specific points in the body, acupuncture promotes relaxation, improves the flow of energy, and helps balance your system.
Hijama (Cupping Therapy) – This traditional therapy, which involves placing cups on the skin to create suction, can help relieve muscle pain, improve blood circulation, and reduce tension. It’s known for its detoxifying effects and is often used for general well-being and stress relief.
Small Massagers – If you don’t have time for a full massage, investing in a small handheld massager can be a lifesaver for quick tension relief. These portable devices can target areas of your neck, back, and shoulders, offering instant relaxation without leaving your home.

Additional Stress-Relief Techniques

Beyond physical therapies and herbs, there are other practices that can help you decompress and relieve stress:

Breathing Exercises and Meditation – Deep breathing or meditation is one of the quickest ways to calm the mind. Taking just 5-10 minutes a day to focus on your breath, clear your thoughts, and be present can have a profound impact on your stress levels. Use Islamic meditation through duas to feel spiritually connected while relaxing your body.
Warm Baths with Essential Oils – A warm bath with a few drops of calming essential oils like lavender or eucalyptus can soothe both the body and the mind. This practice is an excellent way to relax your muscles after a long day and indulge in some much-needed self-care.

4. Engage in Delightful Hobbies and Goals

Amidst the daily responsibilities of motherhood, it is essential to nurture your own passions and interests. Engaging in hobbies that bring you joy—not ones that feel like another task—can be a wonderful way to relieve stress, spark creativity, and reconnect with yourself.

The key is to choose hobbies that feel refreshing and effortless, rather than those that require intensive learning or add to your mental load. Hobbies should be a source of relaxation and enjoyment, not another thing on your to-do list.

Fun and Therapeutic Hobbies to Explore

Junk Journaling – A fun and inexpensive way to express creativity! Use old memorabilia, magazine cutouts, washi tape, or stickers to create a unique and personal journal. This is a stress-free way to document memories and thoughts without the pressure of structured writing.
Other Types of Journaling – If you love writing, there are endless ways to journal, such as:
- Gratitude journaling – Listing things you're grateful for each day brings positivity and contentment.
- Reflection journaling – Writing about daily experiences and emotions can help clear your mind.
- Dua journaling – Recording your duas and tracking how Allah answers them can strengthen your faith.
- Art journaling – Combining sketches, doodles, or colors with your thoughts can be a wonderful creative outlet.
Crafting – Whether it's crocheting, knitting, embroidery, or DIY crafts, hands-on activities can be both meditative and productive. You can join a craft class locally or online or learn at your own pace through YouTube tutorials.
Gardening – Even if you only have space for a few indoor plants, nurturing greenery can be therapeutic and grounding.
Baking or Cooking – Experimenting with new recipes can be both enjoyable and rewarding. Cooking something special for your family, or just for yourself, can be an act of self-care.
Photography – Capturing everyday moments, whether with a camera or just your phone, can be a creative and mindful way to appreciate the beauty around you.

You can view my full collection of Muslim journals I sell on Amazon

Setting Goals with Purpose and Balance

While hobbies are about enjoyment, setting goals can help bring a sense of fulfillment. However, it's important that your goals align with your personal development and well-being rather than being driven purely by worldly ambitions.

Consider goals that:
✔ Help you grow without overwhelming you – Such as learning a new skill at your own pace.
✔ Align with your values – For example, memorizing more Quran, improving time management, or learning about Islamic history.
✔ Allow you to build something meaningful – If you want to create a small side business, let it be something you enjoy, not something that drains you. The Prophet ﷺ said:

"Be moderate and strive for balance, for none of you will enter Paradise by his deeds alone." (Sahih al-Bukhari)

This reminds us that while we strive to grow, we should not burden ourselves excessively. Goals should enhance our lives, not become another source of stress.

By embracing hobbies and setting meaningful goals, you create space for joy, creativity, and self-expression. These activities are not just for leisure but can serve as therapeutic outlets that enrich your life and provide moments of peace amidst the busyness of motherhood.

5. Enjoy Scenery and Animals for Mental Refreshment

Sometimes, a simple change of scenery is all it takes to uplift a mother’s mood. Spending time outdoors, admiring Allah’s beautiful creation, and interacting with animals can have a profoundly calming and rejuvenating effect. Whether it's basking in the sunshine, listening to the soothing sound of rain, or feeling a cool breeze, nature offers a peaceful escape from the busyness of daily life.

Embracing Nature’s Beauty

One of the easiest ways to refresh your mind is to step outside and immerse yourself in nature. Here are a few simple ways to do this:

Enjoy Outdoor Moments – Sit outside under a shady tree, on your porch, or in a quiet park while taking in the sights and sounds of nature. The calmness of greenery, the rustling of leaves, and the songs of birds can provide much-needed mental clarity.
Visit Botanical Gardens or Scenic Parks – Take a leisurely stroll through a botanical garden or a scenic park to admire the beauty of different plants and flowers. The variety of colors, scents, and textures can be deeply refreshing.
Rainy Day Reflection – If the weather isn’t sunny, embrace the coziness of a rainy day. Sitting under shelter and listening to the rain can be incredibly soothing, bringing a sense of peace and stillness.

Bringing Nature to Your Home

If you don’t always have the opportunity to go out, you can still bring nature closer to you by creating a small natural retreat in your home:

Bird Watching – Attracting birds to your yard can bring so much joy! Consider adding a bird bath, a birdhouse, or a hummingbird feeder to invite birds to visit. Watching them flutter around can be a relaxing and delightful experience.
Indoor Plants – Adding plants to your home creates a refreshing environment and improves air quality. Even a simple potted flower, a peace lily, or a small herb garden can bring life to your space.

Finding Comfort in Animals

Animals have a unique way of providing comfort and emotional support. If you have pets, you’ve probably experienced how they can sense emotions and offer companionship during tough times.

Cats for Comfort – As someone who loves animals, I personally find so much joy in having cats! Their gentle purrs, playful nature, and the way they rub against you can be incredibly soothing. When feeling down, a cat’s affectionate presence can lift the heart.
Visiting the Zoo or Animal Sanctuaries – If you don’t have pets, visiting a zoo, a farm, or an animal sanctuary can be a wonderful way to experience the peaceful presence of animals. Going on an outing with a friend to explore different environments can reset your mind and bring joy.

There are times when social interactions with people can feel draining or when you simply don’t have many friends around. In such moments, nature and animals can be a source of companionship. Unlike human relationships, which can sometimes be complex, nature offers a simple, judgment-free, and restorative escape.

Watching birds, or playing with animals can be a gentle reminder of Allah’s vast and beautiful creation—one that is always there to provide comfort and peace (a favorite past-time of mine). Allah reminds us in the Quran about the beauty and purpose of His creation:

"And there is no creature on the earth or bird that flies with its wings except [that they are] communities like you." (Surah Al-An’am 6:38)

6. Seek Support and Guidance From Good People

Motherhood is a journey filled with love, challenges, and growth, and no mother should have to navigate it alone. Seeking support and guidance from trustworthy, wise, and kind-hearted individuals can be invaluable in helping you stay strong, balanced, and emotionally healthy.

The Power of Supportive Conversations

Sometimes, all it takes to lighten your emotional load is an open and heartfelt conversation. Speaking to someone who understands, listens without judgment, and offers genuine advice can bring clarity and comfort. Consider reaching out to:

A Mentor – A mentor, whether in faith, parenting, or life, can offer insight, wisdom, and encouragement based on their experiences.
A Religious Community Leader – An imam, sheikh, or female teacher can provide spiritual and emotional guidance through an Islamic perspective.
Older Women with Piety and Experience – Women who have raised children and lived through similar struggles can offer practical advice and heartfelt support.
A Good Counselor – If you are healing from past traumas, stress, or anxiety, speaking with a Muslim counselor can help you process emotions and move forward with strength. Seeking professional guidance is not a sign of weakness, but rather a step toward self-care and healing if you can’t heal on your own.

Building a Strong Support System

Life can feel isolating at times, especially when we are carrying mental, emotional, and spiritual burdens on our own. Surrounding yourself with good people who uplift and support you makes the journey easier.

Join Sisters' Circles or Islamic Classes – Attending gatherings where you learn, reflect, and share can help create meaningful friendships with like-minded women who support one another.
Find a Trusted Friend – Even one good, reliable friend who truly cares about your well-being can make a difference. Having someone to share joys and struggles with brings emotional relief.
Online Support Communities – If in-person connections are difficult, there are many Muslim women's support groups and communities online that offer encouragement, reminders, and companionship.

Learning to Soothe Yourself

While external support is important, part of stress relief and emotional healing is also about learning to soothe yourself. This takes patience and practice, but having a support system can make the process much smoother.

Self-Soothing Through Faith – Turning to dua, dhikr (remembrance of Allah), and prayer can be incredibly calming. Repeating SubhanAllah, Alhamdulillah, and Allahu Akbar with sincerity can instantly bring peace to the heart.
Journaling for Emotional Release – Writing down your thoughts, feelings, and struggles can help process emotions and gain clarity.
Recognizing When You Need Rest – Sometimes, the best thing you can do for yourself is to step away from responsibilities for a while, even if it’s just for a short break.

Islam encourages seeking wise counsel and surrounding ourselves with good company:

"And consult them in affairs. Then when you have taken a decision, put your trust in Allah. Verily, Allah loves those who put their trust in Him." (Surah Aal-E-Imran 3:159)

Motherhood, and life in general, comes with moments of overwhelm and uncertainty, but you do not have to carry it all by yourself. With the right support system, the journey becomes easier, and healing becomes possible.

7. Simplifying Your Stressful Situations Smartly

Motherhood comes with daily challenges, and sometimes, simplifying situations rather than struggling through them can be the key to reducing stress. Making smart, intentional choices in areas like parenting, schooling, and home life can create a more peaceful and harmonious environment for both you and your family.

Making Pickups and Transitions Easier

Dealing with tired and cranky children after a long day can be mentally exhausting. To ease these transitions:

Play Audio Stories or Uplifting Songs – Engaging your kids with Islamic stories, nasheeds, or calming audio books can shift their mood and prevent meltdowns on the ride home.
Opt for Schools with Less Homework – Studies show that excessive homework does not necessarily make kids smarter and can take away from valuable family time. Choosing a school that prioritizes learning over busywork can reduce stress for both you and your child.
Consider Homeschooling – If dealing with school-related stress is overwhelming, homeschooling can provide the freedom and flexibility to tailor education to your child’s needs. From my own experience, I found that kids learn incredibly fast when given the space to explore at their own pace. We took more time for field trips, hands-on discovery, and real-world learning, which made the process more enjoyable and effective.

Creating a Calm and Healthy Home Environment

Your home environment plays a major role in your stress levels and your children’s behavior. Some simple adjustments can make a big difference:

Feed Your Kids Healthy, Nourishing Foods – Many processed snacks contain excess sugar and artificial dyes, which can cause hyperactivity, mood swings, and poor focus. Choosing whole, nutritious foods helps keep kids calm and focused.
Reduce Exposure to Harmful Chemicals – Many household and body products contain endocrine disruptors, which can impact hormonal balance and overall health. Switching to natural alternatives can help reduce sickness, improve well-being, and create a healthier living space for your family.
Incorporate Herbs and Vitamins – Supporting your child’s health with immune-boosting herbs, vitamins, and natural remedies can lead to less illness and a more relaxed home.

Maintaining a Supportive and Loving Marriage

Your relationship with your husband also plays a crucial role in your emotional well-being. Stress often builds when a marriage becomes strained by control, blame, or constant criticism. Instead of seeing him as another problem to manage:

Be Kind, Loving, and Respectful – A husband who feels valued and respected is more likely to be present, supportive, and engaged with the family.
Avoid Controlling or Blaming – A man who constantly feels criticized may withdraw, leading to a lack of emotional connection and support. Approach challenges with understanding and cooperation, rather than frustration and blame.
Create a Peaceful Home Together – A home filled with warmth, mutual respect, and appreciation becomes a sanctuary for both of you, strengthening your bond and making family life smoother.

Helping Kids with Learning Without Overwhelm

If your child struggles with homework, consider that they may be mentally overstimulated from a long school day or too much screen time. Rather than forcing them through frustration:

Create a Calm Study Environment – Adjust lighting, noise levels, and distractions to match what helps them focus best.
Adapt to Their Learning Style – Every child learns differently. Some need movement, some need quiet, some need hands-on learning.
Read Parenting Books for Deeper Insights – Dr. Leonard Sax’s books, "Boys Adrift" and "Girls on the Edge," offer valuable guidance on how to create the right learning environments based on the unique needs of boys and girls.

By simplifying stressful situations smartly, you can reduce daily overwhelm and create a home life that feels more balanced, peaceful, and fulfilling.

In Conclusion

You can’t pour from an empty vessel. Take the time to refresh and refill.

I know this post was long, so thank you for reading it all the way through. I pray you gained some helpful tips from my experience as a mother of six. In the beautiful chaos of motherhood, taking care of yourself is a gift not only to you, but also to your family.

As a mother, you CAN navigate your journey with resilience and grace by incorporating mindful relaxation, prioritizing your health, embracing joyful hobbies, seeking support, and addressing your challenges creatively. Remember that a well-cared-for heart is better equipped to care for others—you can’t pour from an empty vessel!

Salam, I’m Zakeeya!

I believe being a wife, a mother, and making our homes a sanctuary for our families brings us tremendous blessings, fulfillment, and improves society. Since 2011, I've been committed to helping Muslimas find tranquility in their roles, take better care of themselves, and attain contentment within. Our journey is not an easy one, but I pray the resources and mentoring I offer, will assist in navigating you through your everyday challenges with mindfulness and gratitude, inshallah. Join me as I share wifehood, motherhood, homemaking, and lifestyle solutions that make life more fulfilling for you as a woman! READ MORE