How to Stay Present When Motherhood Gets Overwhelming

29 November 2025

Let’s be honest—motherhood isn’t always picture-perfect. It’s not just chubby cheeks and cute giggles. It’s dishes piling up, laundry that mysteriously multiplies overnight, and tiny humans yelling while simultaneously needing completely opposite things. If you’ve ever felt like you’re drowning in parenting chaos, high five—you're not alone. It’s okay to admit that motherhood can be a lot.

The good news? You don’t need to escape to Bali or spend a fortune on a nanny to feel grounded. Staying present in the middle of motherhood madness is totally possible—and absolutely vital for your sanity. Let’s dive into how to keep your head and heart in the moment even when the toys are flying and the toddler’s screaming for a banana (but not that banana).

Why Presence Matters (Especially in the Chaos)

You probably hear a lot about being “present” as a parent. But what does that even mean?

It’s simply being mentally and emotionally engaged in the now. It's not checking emails while your kid builds a Lego tower. It’s not mentally mapping out bedtime while pretending to play dolls.

When you're present:
- You notice the little things—like your child’s goofy laugh or how they struggle to tie their shoes.
- Your reactions are kinder and more thoughtful.
- You build deeper connections.
- You feel less overwhelmed and more in control.

Sound like magic? It kind of is.

The Overwhelm Is Real—And You’re Not Crazy

Let’s just say it: motherhood can take you for a ride. Like, a spin-you-around-and-toss-your-sanity-out-the-window kind of ride.

There are a thousand tiny things demanding your attention 24/7. You’re juggling:
- Diaper changes
- Work emails
- Grocery lists
- The emotional needs of a tiny (but very opinionated) human

And while you're doing all that? You're supposed to stay grounded and calm? Oh, and maybe enjoy the moment too?

Cue the eye roll.

But here’s the truth—being overwhelmed doesn’t mean you're failing. It means you're human. And there are ways to feel less like a chicken with your head cut off and more like the intentional, capable mother you truly want to be.

1. Ditch the Guilt and Embrace the Mess

First thing’s first—let go of the guilt. Seriously, send it packing.

You’re not a bad mom because your toddler watched Paw Patrol on loop today. Or because you wanted to scream during bathtime. Or because you just couldn’t play “restaurant” for the 183rd time.

Perfection is a toxic myth.

Instead of aiming to do everything perfectly, commit to doing what matters most, imperfectly. That’s where presence begins—in the mess, in the chaos, in the imperfect everyday moments.

2. Breathe Like Your Sanity Depends on It (Because It Kind Of Does)

Okay, I get it—breathing sounds WAY too simple. But hear me out.

When your nervous system is in overdrive (hello, toddler tantrums and sibling squabbles), the quickest way to calm down is through your breath. A few deep breaths can literally pull you back into the present moment.

Try this:
- Inhale for 4 counts
- Hold it for 4
- Exhale for 6
- Repeat 3-5 times

Do it while washing dishes, during a diaper change, or even mid-meltdown (yours or theirs). It’s like hitting a mental reset button.

3. Use Your Senses to Snap Yourself Back

Ever feel like you're floating through the day in a fog, just doing the next thing on autopilot? Yup, motherhood can feel like Groundhog Day.

To break the loop and anchor yourself to the now, turn to your senses. Look around and notice:
- What can you see? (The way sunlight hits your baby’s curls.)
- What do you hear? (Even if it’s chaos.)
- What can you feel? (That sticky little hand in yours.)
- What do you smell? (Hopefully not yesterday’s sippy cup…)

Tuning into your senses is like pulling a string that ties you back to the current moment. It sounds simple, but it’s powerfully grounding.

4. Give Yourself Permission to Slow Down

This might feel counterintuitive. When life is hectic, you feel like you should speed up to get it all done. But here’s the twist—slowing down can help you do more, better.

Say no to multitasking. Yes, it's tempting to make dinner while answering texts and helping with homework. But slowing down and focusing on just one thing not only reduces stress—it sharpens your presence.

Even five minutes of intentional slowness can reset your whole day.

5. Create Micro-Moments of Connection

Think presence means you need to devote entire afternoons to tea parties and puppet shows? Nope.

Tiny doses of real connection go a long way:
- Lock eyes during a diaper change and smile.
- Snuggle for 2 extra minutes before bedtime.
- Listen (really listen) when your kid tells you about their made-up superhero.

These micro-moments add up. And they remind you why you're doing all of this in the first place—because your kids just want you.

6. Practice Saying “No” (A Lot More Often)

Overwhelm often sneaks in when we say "yes" to too much. That extra PTA meeting, that coffee date you don’t want, that Pinterest-worthy birthday party for a one-year-old (who won’t even remember it).

Here’s the secret: Every time you say “yes” to something, you’re saying “no” to something else—often to yourself, or your peace.

Get cozy with "no."
- No to overcommitments
- No to perfection
- No to chronically pleasing others at your expense

Be ruthless about protecting your energy. Your sanity depends on it.

7. Be Compassionate—to Yourself, First

Let’s change the conversation for a sec.

Would you tell your best friend she's a terrible mom because she forgot to defrost the chicken or yelled at her toddler this morning? Of course not.

So why talk to yourself that way?

Loving kindness matters. Speak to yourself with gentleness:
- “I’m doing the best I can.”
- “This moment is hard, but it’s not forever.”
- “I’m allowed to have bad days and still be a good mom.”

You can’t pour from an empty cup, and you certainly can’t stay present if your internal dialogue is full of guilt and shame.

8. Make Technology Work for You (Not Against You)

Let’s be real—our phones are both a blessing and a curse.

They keep us connected, but they also constantly pull us out of the present moment. That endless scroll can be a monster that eats your precious time and focus.

A few boundaries can work wonders:
- No scrolling during meals or playtime
- Set app time limits
- Use “Do Not Disturb” mode during family hours

The more you limit distractions, the easier it is to stay tuned in to what actually matters.

9. Start Your Day With Intention (Even If It’s Just 5 Minutes)

We’re not talking about waking up at 5 AM and journaling in a sunbeam while sipping matcha. (Unless that’s your thing—go you.)

We’re talking about setting a tiny intention before the day steamrolls you.

While brushing your teeth or breastfeeding or hiding in the bathroom for a moment of peace, try:
- “I’ll bring patience to hard moments today.”
- “I’ll find one thing to be grateful for.”
- “I’ll slow down and listen before reacting.”

Intentions are like little lighthouses—they help you navigate the fog.

10. Remember: This Season Won’t Last Forever

Right now, it might feel like the mess and noise are never going to end.

But trust me—kids grow. Tantrums taper off. Sleep eventually returns. Diaper bags disappear. And one day, you’ll blink and wonder where the years went.

So instead of wishing away the hard stuff, be inside it. Feel it. Experience it. Because even the mess holds memories.

Staying present isn’t about enjoying every second—that’s unrealistic. It’s about showing up, again and again, even when it’s hard.

You're not just surviving motherhood. You're living it, one beautifully chaotic moment at a time.

Final Thoughts

Motherhood will always have its messy, wild, and yes—overwhelming—moments. But staying present isn’t about controlling the chaos; it’s about finding peace within it.

It’s choosing to be in the here and now, even when the here and now includes spilled milk and tantrums. It’s about laughing in the madness, breathing through the hard stuff, and learning to love the moments right in front of you.

You’re not alone, and you’re doing better than you think.

Now take a deep breath, mama. You've got this.