The Emotional Whiplash of Being a Working Mom: How to Regulate in the Transition

Mornings in my house are not smooth.

I wake up, do my morning routine, and try to start the day on a calm note. Then I wake up my daughter, and it all shifts. Some mornings, she’s fine. Other mornings, she’s upset—crying, clinging to me, not wanting to go to daycare. And I’m there, trying to be the gentle, patient, emotionally present mom she needs.

But in the back of my mind? I’m freaking out. We’re running late. I need to get to work. And when I finally drop her off, I’m the one crying in the car, feeling like a bad mom.

And then—just like that—I have to flip a switch. I have to shift roles. Put on my corporate face. Show up to work, focus on meetings, act like spreadsheets and deadlines are the most important thing in the world.

It’s emotional whiplash.

So how do we handle it? How do we regulate our nervous systems when we have to shift from one role to another, leaving a storm of emotions behind?

A 30-Second Grounding Practice for Role Transitions

This simple technique helps me regulate when I feel stuck between mom guilt and corporate performance mode:

1️⃣ Plant your feet on the ground. Feel the floor supporting you.

2️⃣ Take a deep breath in through your nose. Hold it for 3 seconds.

3️⃣ Exhale slowly—twice as long as your inhale.

4️⃣ Mentally affirm: I am here. I am safe. I can hold both roles.

This practice doesn’t erase the challenges, but it helps me find a little bit of calm in the storm.

If you’re a working mom struggling with burnout, stress, or feeling disconnected from your body, I’d love to support you.

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