Lucy Keoni, an advocate for moms’ mental health, authored ‘The Burnt Out Mom’s Guide To Healing On All Levels,’ where she reveals insightful tips mothers can use to reduce stress and burnout caused by motherhood.
Lucy knows a thing or two about burnout. She is a global innovation strategist, entrepreneur, advisor, speaker, and writer. She is one of the youngest professionals to be named to Silicon Valley Business Journal’s “Top 40 under 40” list. Her well-rounded business experience has culminated in focused efforts towards investments, initiatives, products, and services for underrepresented, under-served populations. Having grown up as the daughter of a single mother, Lucy knows that moms are the real. They wear a lot of hats as caregivers, nurses, housekeepers, chefs, therapists, and educators.
The most important aspect of Lucy’s story is that she is a dedicated single mother, divorced right before the pandemic struck, while her son was just one-year-old. She’s been doing it all. Until she hit a wall and burnt out. Having gotten Covid twice and still recovering from log haul symptoms, Lucy has re-evaluated her priorities and immersed herself in self-care practices. She has written “The Burnt Out Mom’s Guide To Healing On All Levels’ to help moms cope with mommyhood stress and take care of themselves so they can begin to heal deeply.
In this short guide, Lucy explores some of the best ways to do just that.
”You’re a mom. You love your kids more than anything in the world. But lately, you’ve been feeling off. Maybe you’re snapping at your kids more than usual. Maybe you’re having trouble concentrating at work. Or, maybe you just feel like you’re running on empty all the time.”
”If this sounds familiar, then it’s time to take a step back and reassess things. Chances are, you’re burnt out. Of course, you are. Between work, family, and everything else in life, it can be tough to find time to take care of yourself. It’s only a matter of time before you start to feel the consequences if you don’t prioritize self-care”, Lucy said.
Understanding The Points of Pain
Lucy notes that healing begins with awareness and understanding what is causing you pain. What are the things that are causing the stress? Is it the job? The kids? The relationships? ”Once you identify your pain points, you can start to find ways to ease the pressure”, she said.
”For example, if you’re feeling overwhelmed at work, see if there’s anything you can delegate or negotiate a flex work schedule If your kids are stressing you out, see if there’s a way to simplify your parenting routine. And if your relationships are causing you tension, try to set some boundaries. The key is to not try to do everything at once. Pick one or two pain points and focus on those first”, she said.
Making Time for You
”Once you’ve identified your pain points, it’s time to start making some changes. And one of the most important changes you can make is to start carving out time for yourself. This may seem like a luxury when you’re already feeling stretched thin, but trust me – it’s a necessity. I literally would schedule time on my calendar and got help with childcare. I always felt so refreshed and a much better mother afterwards.”
Lucy teaches that self-care doesn’t have to be complicated or time-consuming. It can be as simple as taking a bath, reading one’s favorite book, or going for a walk in nature. ”The important thing is that you make time for yourself every day, even if it’s just for 10 minutes. When you do, you’ll start to feel more relaxed, more centered, and more capable of handling whatever life throws your way.”
Eating for Energy
Lucy believes another important part of self-care is eating for energy. When one is burnt out, it’s tempting to reach for quick and easy junk food. But if you want to feel your best, it’s important to fuel your body with nourishing foods.
Aim to eat plenty of fresh fruits and vegetables, whole grains, lean protein, and healthy fats. These foods will give you sustained energy throughout the day and help your body recover from stress. And when you’re feeling particularly run down, don’t forget to drink plenty of water. It sounds simple, but it makes a big difference! Meal prep on Sundays- roast some protein and dark, leafy veggies, pack them in some storage bins, freeze half and put the other half in the fridge to spread out the meals over the week.
Moving Your Body
”I can’t emphasize enough how crucial it is to get your body moving when you’re feeling burnt out. Exercise is one of the best ways to reduce stress, increase energy levels, and improve your overall mood. It was so intimidating for me to get back into a full workout so I took baby steps. 15 minute walk to drop off my son to and from school and gradually made my way up.”
Lucy has an alternative for those who see working out as torture. ”Don’t worry – you don’t have to hit the gym to get results. There are plenty of other ways to move your body that are fun and effective. Try going for a walk, taking a dance class, or playing with your kids at the park. The important thing is that you find something that you enjoy and stick with it.”
The Parenting Hacks Every Burnt Out Mom Needs
Being a parent is one of the most rewarding – and challenging – things one will ever do. And when one is burnt out, it can feel even harder. But there are plenty of ways to make parenting easier – one just needs to know where to look. Here are some of Lucy’s favorite parenting hacks for burnt-out moms:
Get organized – One of the best ways to ease the stress of parenting is to get organized. Create a daily routine for yourself and your kids, and stick to it as much as possible. This will help everyone know what to expect and make life run more smoothly.
Simplify your schedule – If your calendar is jam-packed with activities, it’s time to simplify. Choose a few activities that you and your family enjoy and focus on those. It’s better to have a few things that you love than a lot of things that you’re just going through the motions with.
Ask for help – Parenting is a team effort, so don’t be afraid to ask for help when you need it. Whether it’s from your partner, your family, or your friends, accepting help can make a world of difference.
”These are just a few of the many parenting hacks that can help make your life easier. For more ideas, be sure to check out our guide”
Lucy teaches several Interventions for moms feeling anxious or stressed.
• Writing It Down – Sometimes, the quickest way to calm your mind is to get your thoughts out of your head and onto paper. Writing can help you make sense of what you’re feeling and give you a fresh perspective. Journaling has been shown to reduce stress and improve mental health, so it’s definitely worth a try!
• Deep Breathing – Taking deep breaths is one of the oldest and most effective ways to calm down. When you breathe deeply, it sends a signal to your brain that everything is okay. This then activates the body’s relaxation response, which can help reduce stress and anxiety.
• Herbal Mocktails – If you’re looking for a way to relax without alcohol, try an herbal mocktail. These refreshing drinks are made with herbs that have calming properties, such as chamomile and lavender. They’re a great way to unwind after a long day or week.
Here’s a list of three of our favorite recipes:
1. Lavender Lemonade – This refreshing drink is made with lavender, lemon, and honey. Lavender has calming properties that can help reduce stress, while lemon is a natural mood booster.
2. Chamomile Tea – Chamomile tea is a classic herbal beverage that has been used for centuries to promote relaxation. It’s perfect for drinking before bed or when you need a calm-down break during the day.
3. Ginger Turmeric Tonic – This warming tonic is made with ginger, turmeric, and honey. Ginger is known for its ability to soothe the stomach, while turmeric has powerful anti-inflammatory properties. This drink is perfect for when you’re feeling stressed or anxious.
Lucy notes ”You’re running a million miles an hour and often putting the needs of everyone else before yourself. Your stresses are real, and it’s incredible how you’ve managed them. But you don’t have to do it alone anymore. Help is here. ‘The Burnt Out Mom’s Guide To Healing On All Levels, is your first line of defense for your daily battles. You deserve to feel whole every single day!”
The full guide ‘The Burnt Out Mom’s Guide To Healing On All Levels, can be found at www.stopmommyburnout.com.