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How do I deal with the expectation to balance it all as a new mom? Is it even possible?

April 23, 2024

New York City pregnant mom leaning over to pick up her toddler. Therapy can help you balance all of your new roles as a mom.

The expectation for new moms to balance various aspects of their lives, including caregiving, work, self-care, and other responsibilities, can be overwhelming. As women in general, we are often expected to balance so much at once, and we often forget to take care of ourselves in the process – this leads to shame, disappointment and can lead to deeper mental health issues.

Here are some strategies to help new mothers cope with these expectations:

Prioritize Self-Care

Woman holding her phone with a towel on her hair, robe wrapped around, and eye masks under her eyes. Self care is important for new moms.

Recognize that taking care of yourself is not selfish but essential for your well-being and ability to care for others. Make time for self-care activities that rejuvenate you, whether it’s a relaxing bath, reading, exercise, or simply getting enough sleep.

Set Realistic Expectations

Understand that achieving a perfect balance may not be possible, especially in the early postpartum period. It’s okay to adjust your expectations and focus on what’s most important at the moment.

Delegate and Seek Help

Don’t be afraid to ask for help from your partner, family members, or friends. Delegating tasks and responsibilities can lighten your load and create more time for self-care and rest.

Communicate with Your Partner

Open and honest communication with your partner is crucial. Discuss your expectations, needs, and concerns regarding household responsibilities, childcare, and emotional support.

Brooklyn mom holding her son to comfort him. Many moms feel like they need to balance it all. Therapy can help.

Time Management

Develop effective time management skills to make the most of the limited time you have. Prioritize tasks, create schedules, and use tools like calendars and to-do lists to stay organized.

Work Flexibility

If you’re returning to work, explore options for flexible work arrangements, such as remote work or adjusted hours, to accommodate your caregiving responsibilities.

Set Boundaries

Learn to say no when necessary. Avoid overcommitting to activities or responsibilities that can lead to burnout. Boundaries help you protect your time and energy.

Support Groups

Join support groups or connect with other new mothers who are experiencing similar challenges. Sharing experiences and advice can be reassuring and provide practical tips for balancing responsibilities.

Seek Professional Help

If you’re feeling overwhelmed or experiencing symptoms of postpartum depression or anxiety, don’t hesitate to seek help from a mental health professional. Therapy can provide strategies to manage stress and emotional well-being.

Manhattan mom at the beach with her toddler. Balancing motherhood with all of your other roles is hard. Therapy can help.

Flexible Goals

Be adaptable with your goals. It’s okay to delay or adjust certain life and career ambitions to better align with your current circumstances and priorities.

Celebrate Small Wins

Recognize and celebrate your achievements, no matter how small they may seem. Acknowledging your accomplishments can boost your self-esteem and motivation.

Delegate Household Chores

Share household chores with your partner or consider outsourcing tasks like cleaning or meal preparation to free up time and reduce stress.

Use Technology Wisely

Utilize technology and apps to help streamline tasks and stay organized, such as grocery delivery services, family calendars, and meal planning apps.

Practice Mindfulness

Incorporate mindfulness techniques into your daily routine to help manage stress and stay present in the moment. Meditation, deep breathing exercises, and relaxation techniques can be particularly helpful.

Remember That It’s Okay to Ask for Support

As a new mom, don’t hesitate to seek help from professionals, such as lactation consultants, childcare providers, or postpartum doulas, to assist with specific needs.

Balancing the demands of motherhood with other responsibilities is a continuous process that evolves over time. It’s essential to be patient with yourself, seek support when needed, and remember that you are not alone in facing these challenges. Every new mom’s journey is unique, and finding a balance that works for you and your family may require trial and error.


At Manhattan Wellness, we understand that motherhood is a time of transition and adjustment. From adjusting to your identity as a mom to navigating infant and postpartum care, it can be an overwhelming process. One that no one prepared you for. That’s why our female therapists want to support you in prioritizing your maternal mental health during the fourth trimester. Let us help you take care of yourself so you can feel confident in your new role as a mom. If you are interested in therapy for your maternal mental health

  1. Submit a Contact Form or Email Us at
  2. Learn More About Our Team and Our Areas of Expertise
  3. Prioritize Your Maternal Mental Health !


Our therapists understand that with becoming a new mother, there can be a variety of different needs that arise. Apart from helping you navigate the fourth trimester and maternal mental health, our therapists also offer a variety of services to cater to your individual needs. The therapy services we offer are Anxiety Treatment, Therapy for Depression, Stress Management, and Therapy for Women. As well as Therapy for Self-Esteem, support for, body image therapy, and so much more. Do you feel like you’re not living the life you want and need to make changes? Let’s talk about it.

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