Motherhood is full of love, but it also comes with stress. And stress is not just a feeling — it’s a biological response that affects your brain, body, and ability to think clearly. When you’re under pressure, your prefrontal cortex (PFC) — the part of your brain responsible for rational thinking, emotional regulation, and decision-making — essentially goes offline. That’s why, in overwhelming moments, you might react in ways you later regret, like snapping or yelling. Your nervous system is flooded, and your PFC can’t do its job.

That’s why nervous system downregulation is priority number one. You can’t simply “think” your way out of stress until your body has returned to balance. But here’s something we often forget: self-care isn’t just about an occasional bubble bath or early bedtime. In order to truly function and feel replenished, you need to nurture several different areas of self-care — and when even one pillar gets wobbly, the whole structure can feel shaky.

To help you bring more steadiness and awareness into your everyday life, I’ve created a simple framework with six self-care pillars. Think of it as a visual checkpoint you can return to again and again, whenever you want to fill your cup and realign with what matters most.

If you like, you can jump straight to the framework:

👉 Self Care Bingo.pdf 👈

If you're curious to first hear more about reducing stress levels, let's look into three foundational ways to do so and support your PFC so it can function again:

1. Get Enough Sleep

This might sound obvious, but it’s often the first thing mothers sacrifice. Many of us treat late-night scrolling, reading, or watching TV as a reward after the kids are finally in bed.

The real reward is giving your brain and body the 8 hours of rest they need. Sleep is the foundation of emotional regulation, patience, and resilience. That’s why in my Self-Care Bingo, it sits at the very top left corner — everything else builds on it.

2. Move Your Body

Regular physical activity — whether yoga, walking, or dancing in the kitchen — is one of the most powerful stress regulators. Movement:

• Lowers cortisol levels
• Boosts endorphins
• Releases tension from constant caregiving

It’s not about intensity or performance; it’s about giving your nervous system a reset and your mind a fresh perspective.

3. Spend Time with Family and Friends

Stress thrives in isolation. As caregivers, it’s easy to get caught in a cycle of giving without receiving support.

Connection is one of the most powerful ways to regulate stress. Sharing a laugh, a story, or even a walk with someone who understands you literally helps your nervous system calm down. Community is medicine — it reminds you that you’re not alone and that your challenges are shared.

The Six Pillars of Strategic Self-Care

Think of these pillars as the framework of your day — anchors you can return to when life with little ones feels unpredictable. You don’t need to do them perfectly. The power lies in noticing which pillar has been neglected and taking a small step to restore balance.

1. Physical Self-Care

Your body is your first home, yet it’s often overlooked. Physical self-care isn’t about chasing fitness goals; it’s about strengthening the parts of you that carry and support others every day.

Examples:

• Stretch tight shoulders
• Rest when you’re tired
• Nourish yourself with healthy food

These small choices fuel resilience so you can show up fully for your family and yourself.

2. Mental Self-Care

Motherhood can be mentally draining, with constant decisions and worries. Mental self-care means giving your mind a break from overload.

Examples:

• Journaling your thoughts
• Solving a puzzle
• Listening to an inspiring podcast

A clear mind helps you respond instead of react, reducing stress and boosting clarity.

3. Social Self-Care

Caregiving can feel isolating, but you were never meant to do it alone. Social self-care is about leaning into friendships and spending time with people who uplift you.

Even small interactions — a coffee with a friend or a walk after school drop-off — can refill your cup and help regulate stress.

4. Spiritual Self-Care

This isn’t about religion unless that resonates with you. Spiritual self-care is about grounding yourself in something larger than daily chaos.

Examples:

• Meditation or breathwork
• Gratitude practices
• Quiet time in nature

These practices bring perspective, calm, and inner strength.

5. Emotional Self-Care

Your emotions matter. Emotional self-care means acknowledging feelings instead of pushing them aside.

Ways to practice:

• Name your emotions
• Write them down
• Express yourself through art, music or dance

Tending to emotions with compassion not only supports you but models emotional intelligence for your children.

6. Financial Self-Care

Often overlooked, financial self-care is deeply connected to your sense of safety and freedom.

Simple steps:

• Set aside a wellness budget
• Review subscriptions
• Make intentional spending choices

Each small step builds confidence and reduces background stress, giving you more freedom to focus on what matters.

Self-Care as a Daily Strategy

As much as I love a bubble bath, a spontaneous massage, or the occasional early night, I know that true balance comes from something deeper—a mindful structure that supports me every single day. That’s why I created this simple framework: a visual guide to help you notice not only what you do, but also what you intentionally don’t do. It’s a way to bring more ease, clarity, and steadiness into your self-care.

Are you aware of which of the 6 pillars of your self-care feel strong and which ones might be a little wobbly right now?

To explore this for yourself, I invite you to download the free Self-Care Bingo PDF—it’s a playful and powerful way to check in with each pillar.

And if you do, I warmly welcome your feedback—either in the comments below or by sending me an email. I’d truly love to hear how this landed with you.”

Take the Next Step in Your Self-Care Journey

1. 👉Download the Self-Care Bingo PDF👈

Start by downloading the Self-Care Bingo PDF. Take a moment to reflect: which of the six pillars feel most fulfilled in your life, and which feel neglected? This simple exercise will help you identify where to focus your energy for greater balance and well-being. Self Care Bingo .png

2. Dive Deeper with RECLAIM

If you want to explore self-care more deeply and build a toolbox full of practical, effective self-care strategies, join the waitlist for my 8-week course “RECLAIM”. Be the first to receive updates on start times and connect with a supportive community of fellow moms ready to begin this journey with you: https://zen.anaya.yoga/

3. Seattle-Based Classes & Workshops

Interested in live classes, ongoing courses, or drop-in workshops in Seattle? Contact me to find out what’s available and how to get started: info@anaya.yoga

4. Try Free Self-Care Tools

Curious to get started today? Explore basic self-care tools and exercises (free) from the M.O.M. Toolbox here: https://mom.toolbox.anaya.yoga/

✨ I’m so grateful you took the time to be here. Every step you take in nurturing yourself also ripples out to your family and community. If this post sparked something for you, I’d love to hear your thoughts — your voice matters here. Together, we grow stronger.

With care,

Anaya