For Busy Moms: Taking Care of Your Nervous System (Without Adding to Your To-Do List)

Happy Mothers day! Let’s be real— If you asked most mom’s what they want for mothers day, the answer would probably be a break! Being a mom is a full-time labour of love (with overtime, no breaks, and zero sick days). Between drop-offs, snack requests, work deadlines, and keeping everyone alive and mostly happy… your nervous system? Yeah, it’s probably running on fumes.

If you've been feeling frazzled, edgy, or just plain exhausted, you’re not alone. And no—you’re not failing as a mother. Your nervous system is trying to get your attention, and it deserves some care too.

But here’s the good news: supporting your nervous system doesn’t have to mean quitting your job and moving to Bali. Little things, done consistently, can make a big difference.

So let’s talk about some doable ways to nourish your nervous system—because when you are taken care of, the whole family benefits.

1. Remember to Breathe

Okay, I know it sounds cliche and annoying and far too simple—but seriously, deep breathing is one of the fastest ways to calm a jacked-up nervous system.

Try this:

  • Inhale for 4 counts

  • Hold for 4

  • Exhale for 6

  • Repeat for a minute or two while waiting in the car line, or even in the bathroom (yes, hiding counts).

This tells your brain, “Hey, we’re safe. You can chill now.”  Your breath is a huge resource for you that is free, fast, and totally underrated.

2. Feed Your Nervous System

You don’t need a perfect diet, but your nervous system loves stable blood sugar and certain nutrients that help with its regulation.

Nourish with:

  • Regular balanced meals, with plenty of protein to keep blood sugar levels throughout the day. 

  • High protein snacks for when you're on the go.

  • Magnesium-rich foods: like dark leafy greens, pumpkin seeds, avocado, and dark chocolate (yes,I said chocolate).

  • Omega-3s: from salmon, walnuts, or flax seeds—great for brain and mood support.

  • B vitamins: think eggs, legumes, leafy greens, and whole grains—they’re like fuel for your stress response.

Try to cut back on:

  • Excess sugar (those blood sugar crashes don’t help the mommy meltdown).

  • Too much caffeine (I know, I know—but swapping that third cup for a calming tea might save your sanity).

  • Skipping meals (it's easy to put yourself at the bottom of the priority list, but I promise you will feel a world of difference when you're fed!)

3. Supplements for Nervous System Support

Food comes first—but sometimes we need a little extra support, especially when life is so full. These are a few supplements to have in your back pocket that many mom patients find helpful:

  • Magnesium bisglycinate – Great for relaxation and sleep.

  • L-theanine – A calming amino acid found in green tea, often used to take the edge off anxiety.

  • Adaptogens like ashwagandha or rhodiola – Help your body adapt to stress over time.

  • A good B-complex – For energy, mood, and nervous system function.

Always chat with your healthcare provider before starting anything new—especially if you're pregnant, breastfeeding, or on medications.

4. Nervous System Self-Care (That Actually Fits Into Mom Life)

While long bubble baths and silent meditations sound dreamy, they are often not realistic when your toddler is yelling “MOM!” on loop.

Here are some nervous-system-loving practices that can fit into a busy day:

  • Grounding: Step outside barefoot for 2 minutes. It’s weirdly powerful and you can bring the kids too and calm everyone down!

  • Gentle movement: A short walk, stretching, or even dancing to your kid’s favorite song counts.

  • Sleep boundaries: Prioritize rest where you can (yep, doom scrolling at midnight isn’t helping. We’ve all been there).

You Deserve to Feel Good—Not Just Functional

Let’s shift the goal from getting by to feeling steady, nourished, and supported. Your nervous system isn’t just there to keep you from snapping at the next spilled juice box—it’s at the heart of how you experience life, love, connection, and joy.

So if you’ve been running on autopilot, consider this your gentle nudge. A regulated nervous system isn’t just a luxury—it’s foundational to your health, your parenting, and your you-ness.

Start small. Breathe. Nourish. Add a sprinkle of magnesium. Hide in the pantry and hum if you need to.

You’ve got this super mom—and your nervous system’s got you.


Mental Health, Stress Management, Women's HealthSerena Gee