Managing Motherhood and Career: Expert Therapy Tips from Dr. Charissa Chamorro

Balancing the demands of motherhood and a professional career can feel like a never-ending juggling act. For many women, this dual responsibility brings fulfillment—but also stress, anxiety, guilt, and exhaustion. As a clinical psychologist working with high-achieving mothers, I see the mental toll this balancing act can take.

It’s possible to feel fulfilled at work and stay deeply connected with your child — therapy can help you find that balance.

Here are expert-backed strategies to support your mental health as you navigate both roles:

1. Set Boundaries Without Guilt: Many moms feel pressure to say "yes" to everything—from playdates to work meetings. But boundaries protect your energy. Practice saying no or "not right now," and remember: saying no to others is saying yes to your well-being.

2. Anchor Yourself in Your Values: Perfectionism and comparison can create internal chaos. Ask yourself: What kind of parent do I want to be? What matters most in my career? Grounding yourself in values can clarify priorities and ease decision-making.

3. Challenge the Mental Load: The invisible labor of planning, worrying, and remembering everything can lead to burnout. Make the mental load visible: write things down, delegate, or share responsibilities more equitably with a partner.

4. Seek Support Early: You don't have to wait until you're "falling apart" to seek therapy. Whether it's postpartum anxiety or burnout from trying to do it all, therapy can help you regain a sense of control and reduce anxiety.

Dr. Charissa Chamorro is a licensed clinical psychologist in NYC specializing in CBT therapy for anxiety, OCD, and women’s mental health.