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​Images by Miki Yamawaki Photography

  • Chika Yamawaki

How to reduce stress: 6 tips for new mums

Updated: Jan 20

Are you a new mum? Are you stressed out and overwhelmed with this new journey and looking for ways to reduce stress? The first year of being a mum was extremely challenging for me, especially the first 6 months when I was severely sleep deprived. Things got a little easier as my daughter became older (because she can now communicate verbally and thank goodness I got my sleep back too!) but I reckon every phase of this thing called motherhood has its own challenge...Here, I wanna share with you 6 simple ways to reduce stress if you are a new mum. (Perfect for 2nd or 3rd time mums too!)

1. Ask for help

This is something I’m not very good at but I had to start doing! It’s time to stop doing everything by yourself and start reaching out to others for much needed help. I found having open honest discussions with my hubby and talking about how he can help and support me has been an essential ingredient for reducing my stress. Perhaps you are so sleep deprived you can’t even think straight. (Oh I can never forget how I felt like a walking zombie for the first 6 months!) You need to ask for what you need (more sleep, time away from your baby etc) otherwise you will not receive what you really need. Maybe you have your family members near you. Or really good friends. My families (and my husband’s families) are all overseas so asking for help has always been quite challenging for me but I’m grateful for having amazing friends who care about us and always happy to help. So just don’t be afraid to ask for help. Heard this saying before? It takes a village to raise a child. Please don’t ever feel like you are doing this alone!

2. Delegate tasks to others

The amount of housework we need to get done as a mum is sometimes overwhelming. A big pile of dishes and laundry… The table and floors covered with food… I don’t know how many times a day I need to vacuum the house! Perhaps it’s time to hire a cleaner and give yourself a little break. Or it’s time to start getting fresh organic fruits & veggies delivered home. Or maybe look for a housekeeper or nanny. Think of tasks that can be done by others and see if you can find a local business that offers you a solution. It's time to start using our time wisely and save our time & energy for something that really matters.

3. Schedule in some self-care time

Ok, ladies. This is one of my non-negotiables. I don’t thrive without this time. Yoga and meditation time I will describe below definitely come under self-care. Maybe for you it’s getting a massage, or acupuncture. Anything that allows you to take the time away from family, and just to focus on your health and wellbeing. It doesn’t need to be something expensive. It could be a nature walk, barefoot walking on the beach, reading a book in hammock or the bath time soaking in Epsom salts and essential oils. Uninterrupted time in solitude recharge my batteries. Schedule in this quiet time everyday no matter how short it may be and make sure to schedule in longer sessions on weekends when you're likely to receive help from others to look after your little one.

4. Make yoga a part of daily ritual

I am so grateful for having the knowledge to nurture and nourish my own body, heart and mind. Without yoga, I have no idea how I'd have coped being a mum! I feel calmer, more balanced, accepting and loving after each time I spend time on my mat. It would be amazing to have an hour everyday to do yoga but lets be honest. That might not be realistic especially when you have a newborn. 5-10 minutes is a great place to begin. Little bit of yoga is better than nothing! Take a moment to check in with yourself and ask how you want to feel. Have you noticed how different poses make us feel? If you are always on the go, running from one appointment to another, perhaps balancing poses like a tree will help you feel a bit more grounded. Maybe you’ve been breastfeeding all day, carrying your little one on your chest using a carrier and driving around (i.e. lots of forward bending). Your body is likely to thank you for doing a backbend. If you are not sure what pose to do, you can’t go wrong with savasana. (Final relaxation pose known as a corpse pose)

If you enjoy guided practice, check out my online program here. You can watch my pre-recorded videos anytime you like from the comfort of your own home.


To find out more details about face-to-face classes on the Northern Beaches NSW, including privates, visit the link below


5. Meditate everyday

Meditation practice gives me more clarity, concentration and creativity. I feel stress, tightness, frustration and anger leaving my body. I feel less reactive to my daughter’s behaviour and feel like I can be a better mum afterwards. I feel the benefits of having this practice in my daily life and that’s why I would love you to make this part of your ritual too. Yes we are short on time as a mum but we always make time for things that matter. You can start with 3 minutes and gradually extend your practice to 6 or 12 minutes. You are more likely to feel the benefits by starting with 3 minutes everyday rather than 20 minutes once a week. If you are new to meditation and need some guidance, check out my online program mentioned above.

6. Find your mum tribe and hang out with them often

Last but not least, it makes a difference to be a part of community of other like-minded mums to get you out of the feeling of isolation. Join local mother's groups or playgroups to see if you find someone who you'd click with. Following your passion is always the best way to meet other like-minded people. Ask yourself what what kind of activity have you always enjoyed or would like to give it a go? And see if you can find a local business who offers group classes in a child-friendly environment. Or maybe you can look for local meet up groups that are kids-friendly. Leave the house and get social, beautiful mumma!

If you're on the Northern Beaches NSW, I'd love you to come and join our yoga & mindfulness classes. We offer child-friendly yoga classes specifically designed for mums to work with tight neck & shoulders, tight hips and achy backs. Babies, crawlers and toddlers are all welcome. Visit the link below to find out more.


I also invite you to join our Facebook group called Mindful Mum CommUNITY. Hit the link below to find out more. https://www.facebook.com/groups/mindfulmumcommunity

Other related posts you may enjoy:

7 simple self-care ideas for mindful mums


5 yoga hacks for new mums who have no time


About Chika

Chika is the founder of Wa Yoga (Wa is a Japanese word meaning harmony). She is a Yoga Australia registered teacher, student of yoga for over 10 years, mum to a toddler, self-care advocate and ocean lover. She specialises in offering small group & private classes for mums, kids & family. She has a gentle approach to teaching yoga and her classes are always infused with mindfulness, reminding people to slow down and come back to the present moment. Her mission is to motivate people to start incorporating yoga & mindfulness into their daily self-care ritual no matter how short it may be. She has created audio files to support your home practice and is in the process of making more online contents available. She blogs regularly on wayoga.com.au and you can find her valuable tips on yoga, mindfulness & Ayurveda on her website. She is passionate about supporting plant-based products and also reducing plastic waste. You will find a lovely range of sustainable earth-friendly products on her online store.