Overwhelmed by Your Adult Kid's Struggles? Soul Care Strategies for Moms

Hey Momma, does this sound familiar?
You love your adult children deeply, yet their struggles weigh heavy on your heart. Fears and doubts swirl:

• Will they find the right job?

• Will they marry well?

• Will they get the help they need for their anxiety or depression?

  The “what-ifs” and worst-case scenarios run through your mind at night, keeping you awake and leaving you exhausted by morning.

It’s no wonder so many Christian moms feel overwhelmed, anxious, and even hopeless. When life doesn’t turn out the way we hoped for our children, we can start to wonder: Where is God in all this mess? We know we’re supposed to let go, yet letting go feels irresponsible when our child is hurting.

So what’s a mom to do? How do you care for your soul, honor your own needs, and still entrust your children to the God who loves them even more than you do? Here are six soul care strategies for moms.

1. Honor Your Needs

Momma, you’ve spent decades putting everyone else first; packing lunches, staying up late to talk, praying hard, and carrying the weight of your family’s needs. It’s no wonder you’re tired. For so long, you’ve pushed through the weariness, ignoring your own limits, and plowing ahead with a never-ending to-do list.

But this new season, the empty nest, is your invitation to pause. To breathe. To honor the woman God created you to be. Your needs matter too. Maybe what you need is a nap, a long walk, a belly laugh with a friend, or the courage to set a healthy boundary. Maybe it’s giving yourself permission to enjoy something just for you.

When was the last time you checked in with your own heart, without guilt, and said, “She matters too”?

2. Pay Attention to Your Soul

Momma, your soul is precious. it’s the God-given center of who you are. Dr. Alison Cook reminds us, “These are the parts of us that help us identify where we have needs and where we need to learn to speak up on behalf of ourselves with safe people. They are the parts that need our compassion, our attention, our kindness, our patience, our gentleness the most.”

But here’s the truth: too often we ignore our souls. We push, we strive, we please, we numb. We overwork so we don’t have to feel, or we overanalyze, trying to control what we can’t fix. These are warning lights on the dashboard of your life, signals that your soul is crying out for care.

Dr Henry Nouwen talks about the place inside of us as “a place of truth, where we hold ourselves together with compassion. Momma, it’s time to look upon your soul and care for her well, tenderly.

3. Acknowledge Your Feelings Without Judgment

Momma, one of the greatest gifts you can give yourself is permission to feel. Too often, we stuff our emotions down because they seem inconvenient, messy, or even “unspiritual.” But ignoring your feelings doesn’t make them disappear; it just makes them heavier to carry.

Paying attention to your soul means slowing down and asking, “What am I really feeling right now?” Maybe it’s fear, regret, shame, or doubt. Perhaps it’s loneliness you didn’t expect. The key is to name it without judgment. When you acknowledge what’s stirring inside, those feelings lose some of their power.

And here’s the beautiful part: when you bring your honest emotions into the light of Jesus’ presence, He doesn’t shame you or push you away. He meets you with tenderness, compassion, and rest. He restores your weary soul, not once you’ve “fixed” yourself, but right in the middle of your raw and honest feelings.

4. Process Your Feelings Through the Lens of God’s Truth

Momma, once you’ve named what you’re feeling, the next step is to hold those emotions up to the light of God’s Word. Feelings are real, but they’re not always reliable. Left unchecked, they can spiral us into fear, doubt, or despair. That’s why Scripture is so vital; it steadies us when our emotions threaten to sweep us away.

Bring your raw honesty to God and then listen for His truth over your weary soul. He whispers, “Peace, be still.” He promises, “I am with you. I will never leave you.” He invites you to trust Him when the waves of life feel too high. These simple yet powerful truths become anchors when overwhelm pulls hard.

You don’t have to figure everything out, Momma. You don’t have to carry the weight alone. God is holding you, steady, secure, and safe in His unshakable love.

5. Move Your Emotions Through Your Body

Momma, one of the most overlooked ways to care for your soul is to simply move. Emotions were never meant to stay stuck inside of you; they need healthy release. When overwhelm rises, don’t just sit in it. Get up and move. Take a brisk walk, stretch, dance in your kitchen, or grab a friend and play a game of Pickleball.

Movement is God’s gift to help us process what feels too heavy. Exercise lowers stress hormones, boosts endorphins (those natural mood-lifters), and helps you rest more deeply at night, and we both know sleep is sacred when your mind won’t turn off.

This isn’t about chasing a number on the scale. It’s about tending to your mental and emotional health. Each step, each stretch, each laugh-filled game is a way of saying, “My body matters. My soul matters. I matter.”

6. Pray to God When Overwhelm Hits

Momma, when overwhelm crashes in, prayer is your lifeline. Just like you’d pour out your heart to a trusted friend, you can come to God with your fears, doubts, and worries. He’s not put off by your emotions; He welcomes them. He leans in close, a faithful listener who longs to calm your weary soul.

As you sit in His presence, acknowledge His with-ness. He is Emmanuel—God with you. Try a simple breath prayer to steady your heart:

• Inhale: Jesus.

• Exhale: I need You.
  

  Let His peace wash over you, even if it comes mingled with tears. Your compassionate King is near, ready to quiet your fears with His unfailing love.

And Momma, hear me on this: if the overwhelm feels like too much to carry, reach out for help. Talk with a trusted professional, counselor, or pastor. There is no shame in seeking support. In 

When life feels unbearably heavy, Momma, don’t rush past your soul’s cries. Instead, pause and get curious: “What do I need right now?” That question opens the door for God’s grace to meet you right where you are. As you honor your needs, acknowledge your feelings, and bring them to the One who loves you most, your overwhelm begins to loosen its grip.

You don’t have to carry this alone. God’s compassion is greater than your fears, His peace steadier than your doubts, and His presence nearer than your next breath. He delights in restoring your weary soul and leading you into rest, hope, and joy.

So take heart, beautiful Momma, you are held, you are seen, and you are never, ever alone.

Let’s pray.

Dear Papa, oh, how I need you. Help me not dismiss my soul and my needs. Give me courage to name the hard as I sit with you to process my emotional overwhelm. Thank you for caring for me so well. I love you. Amen.

Still struggling?

The Transitional Grief Journaling Guide is a faith-filled resource designed to help empty nest moms process the deep emotions of letting go. Through six guided reflection questions, you’ll name your feelings, invite God into your grief, and discover His comfort in the middle of change. This gentle companion will remind you that transitional grief is only a season, and God is leading you toward peace, purpose, and joy.

Please leave your name and email address so I know where to send it.