How Moms Can Protect Mental Energy From Bad News

Have you ever had a day where the weight of the world just feels too heavy? A string of bad news hits—something tragic in a neighboring state, a scary diagnosis in the family—and by the end of the day, all you can do is collapse on the couch and scroll, feeling completely drained. If you’ve ever felt that paralysis, you’re not just tired; you’re part of a quiet crisis happening in homes across America. That heavy feeling isn't just in your head.

Here’s the deal: maternal mental health in the U.S. is in a state of emergency. A comprehensive study published in JAMA Internal Medicine revealed a staggering decline, with the percentage of mothers reporting “excellent” mental health plummeting from 38% to just under 26% between 2016 and 2023 (Daw, 2024, as cited in Columbia University Mailman School of Public Health, 2024). This isn't a personal failing. It’s a natural response to the immense and growing pressure of modern motherhood. We’re navigating a world of economic uncertainty where inflation remains a top concern for families and small businesses (U.S. Chamber of Commerce, 2025). We’re grappling with the high cost and scarcity of childcare, a stressor so significant that two-thirds of moms have considered leaving the workforce because of it (Koziol, 2024). Add to that the constant barrage of headlines about gun violence, political division, and the future of our world, and it’s no wonder moms feel depleted. The data consistently shows that mothers report worse health outcomes than fathers (Daw, 2024, as cited in Motherly, 2024).

So, in a world that demands so much, how do you draw a line in the sand and protect your peace? You get crystal clear on where your power truly lies. I want you to picture a target. That big, outer ring is your Circle of Concern. It’s filled with every headline and societal issue that you can’t personally fix. The constant stream of negative media is detrimental to our well-being, fueling anxiety and distress that can feel overwhelming (Szabó & Jones, 2024). Staying in that circle is a recipe for burnout.

But inside that circle is your Power Zone. This is the sweet spot where your influence and your direct control overlap. It’s your attitude, your habits, how you show up for your family, and the actions you take in your business. This is your sanctuary. Focusing your energy here is how you reclaim your sense of agency and stop feeling like a victim of your circumstances.

When you feel an anxious thought loop starting to spin—and we all do—I want you to try this powerful reset. Grab a piece of paper you can destroy and set a timer for five minutes. For those five minutes, write down every single worry that’s on your mind. Don’t filter it, just get it all out. When the timer goes off, look at the list and circle the one or two things you can actually do something about. Schedule those actions. As for the rest? Destroy the paper. Rip it up, flush it—whatever you need to do to physically and symbolically let go of the weight. This act of externalizing your worries and then releasing them can be incredibly freeing.

Your well-being isn't selfish; it's sustainable. In a country where maternal mental health disorders are the leading complication of childbirth, yet 75% of women never get the treatment they need, protecting your energy is a radical act of self-care (Policy Center for Maternal Mental Health, 2024). You were made for greatness, and you deserve to feel powerful and whole in your own life.