Tips for Managing 'Mom Rage'

CLEVELAND - Between school, sports, making dinner and helping with homework, the mental load of being a mom can be stressful -- and can even push some to reach a breaking point.

“Mom rage is that sudden wave of irritability or anger that seems to come out of nowhere. It's not about being a bad parent or not loving your child. Mom rage happens when there is an emotional, physical, or mental overload that is so heavy that seemingly small things like spilled milk or siblings fighting tend to push you over the edge,” said Susan Albers, PsyD, psychologist at Cleveland Clinic. 

Dr. Albers said when a person is dealing with chronic stress, their brain’s fight or flight response can become overly sensitive; that is why small things can trigger big reactions. 

She said the key to managing mom rage is calming your nervous system. 

You can do that by practicing deep breathing, going for a walk, or doing something as simple as eating if you haven’t in a while. 

You’d be surprised how hunger can affect your mood. 

Dr. Albers also reminds moms that it’s okay to ask for help. 

You don’t have to shoulder everything on your own. 

And finally, try to name what you are feeling. For example, frustration. 

“On the surface, mom rage is visible and accessible. Underneath it is often a secondary emotion, such as feeling shame, guilt, overloaded or pressure. Knowing what is driving the mom rage can help you to understand it and repair it,” she said.

Dr. Albers said if you feel like you’re constantly in a state of stress and it’s impacting your relationship with others, it’s important to reach out to a mental health professional for help.