6 Tips for Being Present While Coping with Sadness

Sharing is caring!

Being a mom is a rewarding and fulfilling role. Still, it can also come with its fair share of challenges and emotional ups and downs. Sometimes, sadness and overwhelm may consume us, making it challenging to be present with our children. However, learning how to navigate these emotions and be fully present for our kids, even when feeling sad, is crucial.

This post will explore the importance of being present as a mom, validating and recognizing our sadness, and discovering practical strategies to cultivate mindfulness, create emotional space, and prioritize self-care. By embracing these practices, we can find a healthy balance between our emotions and parenting responsibilities, fostering a nurturing environment for our children and ourselves.

Recognizing and Validating Your Sadness as a Mom

There are many different reasons why moms may feel sad. It can be hormonal changes, seasons changing, holidays, lack of sleep, or being overwhelmed. Whatever your reason may be, all feelings are valid, and it’s essential to recognize your emotions to shift to a better outcome.

As moms, we sometimes feel the pressure to be cheerful. But it’s okay to feel sad. It’s a normal human emotion, and it doesn’t make us any less of a loving and caring mom. Acknowledge and accept your sadness without judgment or guilt. It’s part of being human and showing your kids that feeling all emotions is okay.

Cultivating Mindfulness Practices for Emotional Well-being

Practicing mindfulness can help you stay present and grounded when you’re feeling sad. Simple techniques like deep breathing, body scans, meditating or noticing your surroundings can bring you back to the present moment. Mindfulness is about engaging your senses and being aware of the here and now. It’s like pressing the pause button on your worries for a little while.

With that being said, meditation doesn’t have to be a mystical or time-consuming endeavor. Even a few minutes of meditation daily can make a big difference in your emotional well-being. Find a quiet spot, sit comfortably, and focus on your breath or a calming mantra. Let your mind wander, but gently bring it back to the present each time. It’s like a mini vacation for your mind, allowing you to recharge and face the day with a clearer perspective.

Also, feel free to get your children into the habit of meditating. Even though they may not sit for long, it can be a fun experience and make you present to the joys of motherhood as you sit in a circle.

Creating Space for Emotional Expression and Healing

Sometimes, words can be the best companions when we’re feeling sad. Grab a journal and pour out your thoughts and feelings. Write without judgment or censorship – just let it all out. Journaling is a cathartic experience that can help you process your emotions and gain clarity. Plus, if you’re feeling extra creative, doodle and decorate your journal with stickers or glitter. Let your inner child have some fun!

Creative outlets can be powerful tools for healing. Whether painting, dancing, singing in the shower or even cooking up a storm in the kitchen, find activities that bring you joy and allow you to express yourself. These outlets provide a safe space to channel your emotions and release sadness. So, put on your favorite playlist and let your creativity flow.

Remember, being present doesn’t mean being perfect. It means showing up for your kids, even when feeling sad. Take care of yourself, embrace your emotions, and know you’re doing a fantastic job as a mom, even on the tough days.

Nurturing Self-Care and Seeking Support Systems

Being a mom is no easy feat, and it’s important to remember that taking care of yourself is just as vital as taking care of your little ones. So put on your imaginary superhero cape and make self-care a top priority. Whether it’s a bubble bath, getting in a workout, or binging on your favorite Netflix series, find activities that bring you joy and help you recharge. Remember, you deserve some TLC too!

When you’re feeling down in the dumps, it’s essential to lean on your support systems. Reach out to your trusted friends, family, or even other moms who can lend an empathetic ear or offer some sage words of wisdom. Sometimes, talking it out can work wonders for the soul. And hey, if you need professional help, don’t hesitate to seek therapy. There’s no shame in getting your mental health some TLC, too!

Finding Balance between Parenting Responsibilities and Personal Emotions

Let’s face it: being a mom doesn’t come with a manual, and there’s no one-size-fits-all approach. So take a deep breath and cut yourself some slack. It’s okay to not have all the answers or be sunshine and rainbows 24/7. Set realistic expectations for yourself, and remember you’re doing your best. You’re doing well as long as your kids know they’re loved!

Managing your emotions while caring for tiny humans can feel like a juggling act. One tactic is to practice mindfulness. Take a moment to breathe, focus on the present, and acknowledge your feelings without judgment. And remember, it’s okay to put on a happy face for your kids when needed, but it’s also healthy to let them see that moms have emotions, too. They’ll learn valuable lessons about empathy and emotional well-being.

Embracing Imperfections and Practicing Self-Compassion

Moms, it’s time to embrace your imperfections because guess what? They make you human! Let go of the idea that you must be a flawless supermom who never has bad days. Accept that there will be messy moments, mistakes, and days when you must hide in the pantry and eat chocolate. Remember, imperfections make your journey as a mom beautifully authentic. Check out my post about letting go of expectations here!

Instead of beating yourself up, practice self-compassion. Treat yourself with the kindness and understanding you would show your best friend. Please give yourself a mental high-five for all the things you are doing right because, believe us, there are plenty. And when those self-doubts creep in, remind yourself that you are a kick-ass mom who loves her children fiercely. That’s worth celebrating!

Prioritizing Quality Time with Your Children

Even when you’re sad, creating new memories with your kids will forever be cherished. Whether reading their favorite bedtime story or having a silly dance party in the living room, find small ways to engage and create memories together. These moments of joy and togetherness can provide a much-needed boost for you and your little ones.

Remember, being a mom is a wild and wonderful journey filled with highs and lows. While it’s not always easy to be present when you’re sad, these strategies can help you navigate those challenging moments with grace and authenticity. So go forth, imperfectly perfect moms, and show the world (and your children) the superhero powers of resilience and love!


Being present as a mom doesn’t mean you have to hide or suppress your sadness. It’s about acknowledging and honoring your emotions while still showing up for your children. By practicing mindfulness, self-care, and seeking support when needed, you can create a space where your emotional well-being and role as a mom coexist harmoniously. Embrace imperfections, set boundaries, and prioritize quality time with your children. By prioritizing your emotional health, you can continue to be the loving and present mom your children need.


1. Can I be a good mom even if I feel sad?

Yes, absolutely! It’s important to remember that experiencing sadness or any other difficult emotions does not make you any less of a good mom. Emotions are a natural part of being human, and it’s perfectly normal to have ups and downs. Being a good mom involves acknowledging and validating your emotions while still showing up for your children in the best way possible.

2. How can mindfulness help me be present when I’m sad?

Mindfulness practices can help you anchor yourself in the present moment, allowing you to be fully aware of your emotions without becoming overwhelmed. By cultivating mindfulness, you can observe your thoughts and feelings without judgment, creating a sense of calm and spaciousness. This can help you be more present with your children and respond to their needs with greater clarity and compassion.

3. Is it selfish to prioritize self-care when I feel sad as a mom?

No, it is not selfish at all. Prioritizing self-care is essential for your emotional well-being and your ability to be there for your children. Taking care of yourself allows you to recharge and replenish your emotional reserves, making you better equipped to handle the challenges of motherhood. Remember, self-care is not a luxury but a necessity, and by practicing self-care, you ultimately benefit yourself and your children.

Sharing is caring!


  • Sanne says:

    Thank you for writing these tips. Self-care is not only essential, but a necessity and I can’t believe many find it selfish.

Comments are closed.