Motherhood is an adventure and first time moms often struggle mentally with the lifestyle adjustment. Now imagine experiencing motherhood for the first time during a global health crisis. You are unable to access the normal support system you might have had if things were “normal” due to social distancing guidelines, statewide lockdowns, etc. You worry for your immune sensitive infant as well as yourself. This can be mentally taxing for a new mom. Hannah Hoffman, PHP Wellness Program Coordinator, shares her recent experience and how she was able to put some focus on her own mental well-being in the hopes that her advice can help others in similar circumstances.
10 things I’ve done (and you can do too) to take control of your mental health
- Move regularly
Every day I made a habit to get up and take a walk at least once a day, and boy did this make a difference after being cooped up! Walking was an activity that I was able to do post-partum that I enjoyed thoroughly as it brought a sense of peace and freshness to my body. I pushed my daughter in a stroller while I would walk, but don’t be afraid to ask for help from a loved one if you would like to take this time for yourself. Find what you enjoy doing and do it. That might be biking, walking, swimming, yoga, etc.
- Be mindful about your emotions
In the first few post-partum weeks I was flooded with so many emotions.
- Happiness of having this new bundle of joy right in front of my eyes.
- Sad that I would be leaving to go back to work shortly.
- Fear that I might be doing something wrong.
- Discouraged about the changes to my body post C-section.
- Anxious to get back to my pre-baby weight.
- Excited that she just smiled at me for the first time.
- Overwhelmed due to all of the things that needed to be done.
These are just a few of the emotions I felt and it seemed like every minute I was experiencing a different one.
Through my wellness experience, I have learned that an important step in creating emotional and mental health is to identify your own emotions and to understand their value. All emotions have meaning and value simply because they are part of us. However, that doesn't mean they are all good for us to experience long-term.
We don't have to sit back and let feelings overwhelm us. Developing emotional intelligence, the ability to identify emotions and use them constructively, led me to learn emotional regulation. I learned to monitor them and adjust my mindset and behavior accordingly.
- Talk about it. It’s okay!
After finally talking to my husband and seeking advice from other mothers about my postpartum experiences, gave me a sense of relief. It was as if my internal struggles were released and no longer bottled up where no one could see them. I was helping myself by talking about my concerns, and getting the support needed to put them at ease was a game changer. Find that person that you can confide in to ask for help, or to just talk through your struggles. There are also professional resources available locally.
- Intentionally spend time with loved ones
Put down or turn off anything distracting (such as your phone) and just devote some real time to each other. This can be a great habit to start doing during dinner time.
- Reflect
People kept telling me “it’s going to go fast” and boy does that hold true! You can get caught up in your everyday routine and before you know it’s time for bed. To help me try and slow the time down and take in each moment, I reflected upon my day every night while lying in bed and drew upon the best parts of it. By reflecting on the things and relationships we have, we can celebrate the good in life. It allows us to realize the happiness that we have and empowers ourselves to focus on what’s most important.
- Go outside
Nothing is better than some fresh air and sunshine. Going outside helped me feel refreshed and would boost my energy levels. Go outside for a walk or to eat lunch and see the benefits it has for you.
- Follow someone inspiring
I decided to follow someone inspirational on Instagram to help me with this new journey I was embarking on. A friend of mine introduced me to the Instagram and Facebook account “Taking Cara Babies”. This account has provided me so many great baby tips and tricks and has also showed that more than likely, someone else has gone through what I have and, most importantly, made it through! Following someone inspirational can feed your soul and can help make you feel uplifted and inspired.
- Do what YOU WANT to do when baby sleeps
The common post-partum tip of “sleep when baby sleeps” can be very helpful and important and may be just what your body needs. However, sometimes your body needs something different to help you feel good. Catch up on house cleaning, read a book, take a shower, stretch…whatever it may be to help you feel good!
- Listen to something uplifting
I recently started a few free online courses that I could listen to during those late night feedings or pumping sessions. These have helped lift my spirits and helped me feel productive during those restless hours.
- Eat what makes you REALLY feel good
Choose foods that clear your body and mind, instead of feeding the way you feel and having them weigh you down. Eat in a balanced way, but do let yourself indulge once in a while too!
I hope this has given you some ideas on how to boost your mental health and take time for YOU. I encourage you to do all you can to take control of your situation, but if you are still struggling, don’t be afraid to reach out for professional help. You can find local mental health resources and information here.