7 Easy Ways for Moms to Practice Self-Care
Parenting can be an exciting, rewarding, and sometimes stressful experience. Your baby’s needs seem endless - and it’s up to you to meet them. When you add sleep deprivation into the mix, your emotions and mental state can suffer.
Prioritizing your emotional well-being is the most selfless thing you can do for your children. When working with families, I put a lot of focus on the mental health and well-being on mom, as it is typically the moms who struggle to prioritize themselves! Here are some of my top recommendations on easy ways to add some self-care into your day!
1 - Get out of the house.
It’s so easy to stay confined to your home when you have a newborn. Getting out of the house can require some planning, but it is possible, and there are different options. Schedule time with your friends to grab a cup of coffee or go shopping. If your baby loves the stroller or being worn in a baby carrier, go for a walk. Or venture out alone. Leave your baby with your partner or a family member and do something for yourself: get your nails done or go to Target. Do something you loved before baby.
2 - Spend time outside.
Fresh air and sunshine is good for the soul and can lift your mood. The higher your vitamin D levels, the more likely you will feel happy rather than blue. And on top of that, Vitamin D can help promote better quality and longer durations of sleep for you and your little one.
Vitamin D receptors and the enzymes that control their activation and degradation are expressed in several areas of the brain involved in sleep regulation. Vitamin D is also involved in the pathways of production of Melatonin, the hormone involved in the regulation of human circadian rhythms and sleep.
Use your baby carrier or stroller and head outside to a park or take a walk (this exercise will be great too)! If you don’t want to go anywhere, a porch swing or rocking chair can be great too.
3 - Rest or do something for yourself while the baby naps.
I recommend trying to have your baby nap in their crib or bassinet vs doing a contact nap at least once a day if possible. It gives you the chance to do something for yourself: take a nap, read a book, call a friend, paint your nails, exercise, take a bath. The activity during this time can look so different for every person. Fill up your cup!
4 - Follow positive, supportive, and informational mom accounts to fill your Instagram feed.
Let’s be real - the majority of us spend a lot of time on social media. If you’re going to be there, make it a space that is uplifting and encouraging for you as a new mom. Following accounts that offer information and support will help you navigate the changes and challenges you can face and also provide you with a sense of online community.
Here are a few of my favorites:
@mindfulsleep (Duh!)
@psychedmommy
@postpartumsupportinternational
@momsmaternalhealth
@thehonestpeach
@well.guide
@womensmentalhealthdoc
@mymentalhealthspace
@thematrescence
@hellopostpartum
@4th.trimester.wellness
@getmomstrong
5 - Stay connected to friends in a way that works for you.
It can be so healing to keep the connection of your friendships, even if the relationships change a little. For now, it could be a text conversion rather than a phone call, or a coffee date at your house instead of a night out. You will be so grateful for that support and perspective.
6 - Practice mindfulness.
Incorporating mindfulness through meditation has so many benefits. Meditation causes the pituitary gland in your brain to secrete endorphins. Endorphins make you feel good, emotionally and physically, which can combat depression and anxiety!
Meditation does not have to take a long time. I have personally found ten minutes to be extremely beneficial. You can use whatever time you have, even if it is only five minutes.
As great as this all sounds, mindfulness isn't always easy for a new parent. That’s why I put together my Mindfulness Guide to give you some beneficial tools for practicing mindfulness.
7 - Be kind to yourself.
Taking care of a newborn is a tough job. It’s normal to feel sad, negative, or angry sometimes, so don’t be hard on yourself about those feelings. Focus on the things you can control and celebrate small victories. Showered today … big victory!! You made it out of the house to go to Target … big victory!! You got to drink a hot cup of coffee - big victory!!
Remember that a tough moment is just temporary, and so is this season. You are the best possible parent for your child, no matter where you are in your parenting journey.
Reach out to your mental health care provider, OBGYN, pediatrician, midwife, spouse, or anyone you feel comfortable with if you need support or referrals for postpartum depression or other perinatal mood disorders.
Additional Resources:
www.postpartum.net
openpathcollective.org
Postpartum Support International HelpLine: 1-800-944-4773
National Suicide Prevention Hotline: 1-800-273-8255 (TALK)
www.momsmaternalhealth.com
In conclusion…
Often moms struggle to prioritize themselves. If you have, you are not alone. But, taking care of your emotional well-being is the most selfless thing you can do for your children. The tips I shared will hopefully help you to prioritize yourself and your mental health.
1 - Get out of the house.
2 - Spend time outside.
3 - Rest or do something for yourself while the baby naps.
4 - Follow positive, supportive, and informational mom accounts to fill your Instagram feed.
5 - Stay connected to friends in a way that works for you.
6 - Practice mindfulness.
7 - Be kind to yourself.
If you’re reading this and struggling, you don’t have to wait until you reach your breaking point with mental health or sleep deprivation (like myself and so many others have!). My services exist to not only to help your child sleep, but also to support you and your partner in this new journey of parenthood.
I offer free 30-minute calls to see if working together would be a good fit. I am here to be your go-to person, to answer your questions and support you, making the sleep training process easier on the whole family!
Sleep easy,
Yasmin Johnston
Your Pediatric Sleep Consultant
