So. Much. Noise.
It’s the thing that gets me, every time. I’ve started to see memes about it lately. They go something like this, “Everyone started talking at once and now I am a hateful witch.” #Relatable.
I don’t want to be a hateful witch. I want to be a nice witch. So I’ve got to turn it around, and it’s got to happen fast.
Cue the 1-minute mom break
You will likely feel most comfortable doing this at home, but I encourage you to try it even if you’re out in public because a wacky mom is still a lot better than a witchy mom.
- Run or jump in place. If you can do high knees and hold your hands out in front of you, even better. (15 seconds)
- Deep squats. Really get down, feel the legs burn. Inhale on the way down, exhale on the way up. (15 seconds)
- Roll down your spine, stretch your legs at the bottom, and then roll back up your spine. Keep breathing. (15 seconds)
- Hold one hand to your chest and one hand to your belly. Let your inhale expand your belly and chest, and then exhale until all the air is out. Exhale a little more air out until you’re totally empty. Release and let your rib cage expand with your next inhale. Shake out your body. (15 seconds)
If you do this, there is no way you will feel the same afterwards. You have just reset your nervous system, and it took you just one minute. Do this multiple times a day, as needed. (The lifted booty is a bonus; you’re welcome.)
Modeling self-regulation for your kids
If you feel a mom break is needed, make sure your kids are in a safe place, and walk into another room. Or if that isn’t possible, do it right there with them. It’s very likely they will do it with you, and you’ll all enjoy it. Not only will you be caring for yourself, you’ll be teaching them how to care for themselves. Imagine if we all learned self-regulation skills from early childhood. The world would be a very different place.
After your break, you will likely realize that the thing that derailed your nervous system is more in your control than you thought just two minutes ago. That noise? Not something you have to live with if it insults your nervous system in this way. Now you can see other options like, “Oh, I can see how much fun you’re having but the noise level is at a 9 and inside, it’s got to be at a 3 or lower. So, you can either be at a level 9 outside or you can quiet down to a 3 inside. What would you like to do?” Or “It’s art time! Mommy is going to turn the TV off and we’re going to go outside to find some beautiful leaves to paint.” Or “Wow, I can tell how much you love AJR. Thanks for playing me this new song, I’m glad you shared that with me! But I would like to have some quiet now, so you can listen to that in your room now or you can turn it off, your choice.”
Mom is back in control, and there has been no flipping of any lids. Mommy, the good witch, can now go back to attending to her munchkins, and all is well in the land of Oz.
Suzanne Jamieson is an award-winning singer/songwriter, children’s musicians, yoga therapist, writer and mother of two in Los Angeles. Her new album, “Love Is…,” recently won NAPPA Awards and is available now on all streaming platforms. Her newsletter, Suzy Breaks It Down, and her music is available at suzannejamiesonsings.com.
