Sick Season Survival: How Moms Can Prioritize Their Mental Health
If you’re feeling a bit overwhelmed this sick season, you’re not alone. It seems like every time we scroll social media or chat with other moms, we’re hearing about illnesses like COVID-19, RSV, HFM, and the flu. Many of us find ourselves worrying about what happens if our little ones get sick—will they be okay? How will we handle it?
Anxiety can rear its ugly head in various ways this time of year, from small worries to overwhelming fears. It might look like lying awake wondering if your kids will sleep through the night—because if they don’t, neither will you. Maybe it’s the fear of hospitalization or the possibility of needing medical interventions for your little one. Sometimes it’s the unknown that’s the hardest—wondering what’s wrong and feeling powerless to fix it. Many moms also struggle with the guilt of not doing enough, even though they’re trying their best, or the discomfort of realizing that no matter what precautions you take, you can’t control everything.
As a perinatal therapist, I’ve worked with many moms navigating the anxiety and mental toll that comes with this time of year. While caring for our children is a priority, moms often forget that their mental health matters just as much. When we take care of ourselves, we’re better equipped to care for our families. So how do we prioritize our mental well-being during sick season?
Validate Your Feelings
First, know that it’s okay to feel worried, tired, or even frustrated during sick season. You’re not failing as a mom because you’re overwhelmed—you’re human. Remind yourself that these feelings are normal and that you’re doing your best in a challenging situation. Simply acknowledging your emotions can reduce their intensity and help you feel more grounded.
Shifting Your Perspective
When anxiety creeps in, try to reframe your thoughts. For example:
If my child gets sick, it won’t last forever. Most illnesses are short-lived and manageable.
Their immune system is getting stronger. Each exposure helps build resilience over time.
I’m doing my best, and that’s enough. You can’t prevent every illness, but you’re doing everything you can to keep them safe.
Set Boundaries for Your Family
It’s okay to be more cautious during sick season, even if it means saying no to events or limiting visits with loved ones. Your boundaries are a reflection of your care for your family. For example, if a large gathering feels like too much risk, consider smaller, more controlled interactions. Communicate your choices with confidence, knowing you’re doing what’s best for your family’s well-being.
Balance Risks and Rewards
As a mom, you’re constantly balancing risks and rewards. Should you take the baby to a playdate? Is attending a family outing worth the potential exposure to germs? These decisions aren’t always easy, but they’re personal—and it’s okay to make choices that align with your comfort level. Trust your instincts and know that there’s no one-size-fits-all answer.
Care for Your Nervous System
Sick season can put your body into overdrive, so finding ways to calm your nervous system is crucial. Try deep breathing exercises to manage stress in the moment, or get your body moving in any way such as walking or hitting the gym.
Protect Your Energy
Social media can often be a double-edged sword. While it’s helpful to connect with other moms, constant exposure to illness-related stories can amplify anxious thoughts. Pay attention to how it’s affecting your mood, and take breaks when needed. Surround yourself with positive influences and focus on what’s happening in your home—not your newsfeed.
Lean on Your Village
Motherhood isn’t meant to be done alone. Reach out to other moms, family members, or friends who understand what you’re going through. Whether it’s a venting session, swapping tips, or simply hearing “I get it,” finding support can make a world of difference.
Make Time for Joy
Amid the chaos, don’t forget to do things that bring you happiness. Whether it’s baking your favorite cookies, watching a lighthearted movie, or enjoying a cup of coffee in peace, these small moments of joy can recharge your mental batteries.
Know When to Seek Help
If you’re feeling overwhelmed, anxious, or stuck in a cycle of negative thoughts, it might be time to reach out for professional support. A therapist can help you process your feelings and provide tools to navigate this season with greater ease.
Finding Peace This Sick Season
Mama, I know how hard it can be to manage the anxiety of keeping your kids healthy while also trying to stay present and enjoy this season. It’s okay to have fears, but don’t let them overshadow the joy of these moments. This season won’t last forever, and there will be brighter days ahead. Let go of the need for perfection, trust that you are enough, and find moments to celebrate the beauty of motherhood amidst the chaos. You’ve got this, mama. Remember to extend the same care and compassion to yourself that you so freely give to your little ones. You deserve it.
