How to Manage Mom Rage: 8 Tips To Calm You

Photo of author
Written By Olivia Miller

Author at Montessori Expert.

Listen, we’ve all been there.

You’re knee-deep in Legos, dinner’s burning, the baby needs a diaper change, and your little monster just. won’t. stop. whining.

And then it hits you – a wave of frustration that threatens to spill over into full-blown meltdown territory.

This, my friend, is the infamous Mom Rage. It’s real, it’s powerful, and it doesn’t make you a bad mom.

But the good news is, you can manage it. Let’s tackle this beast together, shall we?

What is Mom Rage?

Mom Rage is that surge of anger and frustration that can overwhelm us in the face of constant demands, exhaustion, and the feeling of being stretched thin.

It’s a normal reaction to a very not-normal situation. We’re bombarded with noise, mess, and emotions all day, every day. It’s no wonder our patience gets a little frayed sometimes.

7 Common Triggers of Mom Rage

a mom and a child in a grocery store
  1. Sleep Deprivation: Let’s be honest, new moms (and even not-so-new ones) are practically nocturnal creatures. Lack of sleep is a recipe for a shortened fuse.
  2. Feeling Overwhelmed: Between endless tasks, tantrums, and decision-making, it’s easy to feel like you’re drowning in responsibility.
  3. Lack of Support: We all need a helping hand sometimes. Feeling like you’re constantly going it alone can be a major trigger.
  4. Unrealistic Expectations: Social media paints a picture of perfect parenting that just isn’t real. Don’t compare your messy bun life to someone else’s highlight reel.
  5. Hunger: “Hangry” isn’t just a meme, it’s a scientific fact. Keep healthy snacks on hand to avoid blood sugar crashes.
  6. Hormonal Fluctuations: Those pesky hormones can play havoc on our emotions, especially postpartum.
  7. Underlying Issues: Sometimes, Mom Rage can be a sign of deeper stress, anxiety, or depression. Don’t hesitate to reach out for help if you suspect this might be the case.

10 Signs You Have Mom Rage

Okay, so how do you know if the frustration you’re feeling is just normal parenting stress or something more? Here are some signs to watch for:

  1. Short temper: Feeling like you’re constantly on the verge of snapping? That’s a red flag.
  2. Yelling or shouting: Let’s be honest, sometimes raising our voices is unavoidable. But if yelling becomes your go-to response, it’s time to find calmer ways to communicate.
  3. Physical tension: Clenched fists, a tight jaw – these physical signs can indicate you’re about to reach your boiling point.
  4. Passive-aggressive behavior: The silent treatment, eye rolls, and muttering under your breath might feel better in the moment, but they don’t solve anything.
  5. Constant negativity: Feeling like everything is a struggle and you can’t catch a break can be a sign of deeper frustration.
  6. Withdrawal from loved ones: Isolating yourself from your support system only makes things worse.
  7. Difficulty relaxing: Even when you have downtime, can’t seem to unwind? Chronic stress can take a toll on your mental health.
  8. Feeling guilty after outbursts: Do you feel awful after losing your cool? That’s a good sign you care and want to do better.
  9. Thoughts of harming yourself or your child: If you ever have these thoughts, please reach out for professional help immediately. There is no shame in asking for support.

Remember, Mama, these are just signs, not absolutes. If you experience a few of them occasionally, it doesn’t mean you’re a bad mom.

But if these feelings are constant and interfere with your daily life, it’s time to take action.

How to deal the Mom Rage

a mom with their eyes closed and a smile on their face

Alright, mama, enough with the problem! Let’s talk about solutions. Here are 8 powerful tips to help you manage your Mom Rage and become the calm, collected parent you know you can be:

1. Breathe Like a Boss:

When you feel that anger bubbling up, take a deep breath (or five!). Focus on your inhales and exhales, slowing your heart rate and giving yourself a moment to cool down.

Try counting to ten while you breathe – it’s a simple trick that can work wonders.

2. Take a Time Out:

Sometimes the best thing you can do is walk away.

Excuse yourself to the bathroom, take a quick spin around the block, or simply close your eyes for a minute.

A short break can be all it takes to regain your composure. 

3. Identify Your Triggers:

What pushes your buttons? Is it a messy room, a whiny afternoon, or feeling like you’re doing everything alone?

Once you know your triggers, you can develop strategies to deal with them before they blow your cool.

4. Practice Self-Care:

a mom sitting in front of a laptop doing yoga

You can’t pour from an empty cup, mama.

Make time for activities that nourish your soul, whether it’s a hot bath, reading a book, or chatting with a friend.

Taking care of yourself isn’t selfish, it’s essential for being a patient and present parent. 

5. Don’t Be Afraid to Ask for Help:

We all need a village! Delegate tasks to your partner, family, or friends.

Hire a babysitter for a night out, or join a mommy group for support and shared experiences.  

6. Lower Your Expectations:

Perfection is a myth, mama. Let go of the idea that everything needs to be spotless and perfectly planned.

Embrace the chaos, and focus on creating happy memories, not picture-perfect moments.  

7. Communicate with Your Kids (Age-Appropriately):

a mom and her child sitting on a couch with a teddy bear

Even little ones can understand basic emotions. Let your children know when you’re feeling overwhelmed and need a break.

Explain that it’s okay to feel angry sometimes, but there are healthy ways to express it. 

8. Seek Support if Needed:

If Mom Rage is taking a toll on your mental health or affecting your relationships, don’t hesitate to seek professional help.

A therapist can equip you with coping mechanisms and strategies for managing stress and anger.


You are the heart and soul of your family, and even the strongest hearts need a little TLC sometimes.

Don’t beat yourself up if you experience Mom Rage.

It’s a sign you care deeply and are stretched thin. 

But remember, mama, you are not defined by your anger. You are defined by your love, your resilience, and your unwavering dedication to your little ones.

So take a deep breath, embrace the imperfections, and know that with these tips and a little self-compassion, you can tame the Mom Rage monster and create a calmer, happier home for yourself and your precious family.

25 Easy & Fun Montessori Activity Ideas for Your Child

Boost your child's growth and development with these 25 fun and educational Montessori activities. Don't miss out on this FREE printable guide!