A recent article published in JAMA Internal Medicine (2025) reveals a troubling trend: maternal mental and physical health has significantly declined over the past several years. Using self-reported data from over 198,000 mothers of children ages 0 to 17, the study found a steady drop in mothers rating their mental health as “excellent”—from 38.4% in 2016 to just 25.8% in 2023. Reports of fair or poor mental health rose from 5.5% to 8.5% over the same period.
These findings reflect a growing mental health burden that mothers across the country are carrying, particularly single parents, younger moms, and those with fewer resources or access to care.
These Are More Than Just Numbers. They Reflect Lived Experience: Moms Are Struggling
If you’re a mother who has felt more anxious, isolated, or emotionally exhausted in recent years, you’re not alone. These statistics mirror what many women have quietly endured: the invisible weight of motherhood, often without enough support.
While this study focused on trends, it makes one thing very clear: mothers need more support, not more pressure.
What Does Realistic Self-Care Look Like for Moms Struggling with Mental Health?
Forget the idea that self-care is just spa days or solo vacations (though those are great if you can get them!). At its core, self-care is about tending to your basic needs and building daily habits that support your emotional and physical wellbeing:
- Making your bed
- Calling a friend
- Taking a shower and brushing your teeth
- Eating well-balanced meals
- Taking 5 minutes to work on your breathing
- Moving your body for 30–60 minutes a day
- Creating a manageable daily routine
- Prioritizing 6–8 hours of sleep each night
- Taking a break from your kids if you need to
Even these small steps can create a powerful shift in how you feel, think, and cope with the demands of caregiving.
Tips to Support Your Mental Health as a Mother
1. Build a Support System That Supports You Back
Strong social support is linked to reduced rates of depression, anxiety, and stress. Whether it’s texting a friend or asking for help with errands, leaning on others is a strength, not a weakness. When your emotional load is more than your circle can carry, therapy can offer a safe, nonjudgmental space to process, heal, and grow.
2. Practice Mindfulness in Small, Sustainable Ways
Mindfulness isn’t about sitting perfectly still for an hour. It’s about being present and kind to yourself in everyday moments. Try:
- Taking 3 deep breaths before shifting tasks
- Spending 2 minutes outside to feel the sun and breathe
- Listening to a guided meditation on apps like Insight Timer or Headspace
- Writing in a journal or jotting down how you’re feeling
3. Move Your Body in Ways That Feel Good
Exercise doesn’t have to mean a gym membership. It could mean:
- Dancing while cleaning
- Taking a walk with a friend
- Trying a yoga video on YouTube
Movement boosts mood, increases energy, and reconnects you with your body—not as something to criticize, but as something to care for.
4. Ditch the Mom Guilt and Practice Self-Compassion
That critical inner voice? We all have one. But motherhood is not a performance. If you’re being hard on yourself, try reframing those thoughts:
- “I’m not failing—I’m stretched thin, and I care deeply.”
- “She looks like that, and I look like this. Both are okay.”
- “Today it’s Lunchables. That doesn’t define me as a mom.”
Being compassionate with yourself helps you model emotional resilience for your children, too.
When Struggling Moms Should Seek Professional Support
If your stress, sadness, or anxiety feels overwhelming, or if you’re having trouble functioning day to day, therapy can help. Moms are struggling, and many can benefit from speaking to a therapist who understands the mental load of caregiving and can offer strategies tailored to your needs. Take a look at our guide to choosing the right therapist.
You’re Not Alone. Support for Moms Is Available.
At the Coping Resource Center, we help mothers navigating:
- Anxiety, depression, or burnout
- Identity shifts and self-esteem challenges
- Postpartum stress and adjustment
- The emotional toll of balancing caregiving and career demands
Whether you’re caring for a newborn or sending your last child off to college, your mental health matters, now and always. Don’t be afraid to reach out – book an appointment with us today.
Kristi Santiago is a clinical psychologist who specializes in Houston postpartum therapy at Coping Resource Center She is committed to guiding her clients toward fulfilling lives by helping them find peace, regain control, and move forward. Learn more about Dr. Santiago here.
