Sheena Chandrasekharan, MS,RN,FNP-BC
The journey of motherhood is one of the most joyful and rewarding periods in life. However the journey can also come with its own physical,emotional and mental challenges. It is critical for mothers to take special care of their mental health in order to support and raise a healthy, happy child and family. Here are some essential tips for improving mental health during the motherhood journey.
Prioritize Self-Care and Wellness
Mothers tend to put all their focus and energy on their families and forget about their own self care needs. Taking breaks,engaging in enjoyable activities, and setting aside time to rest are essential for emotional stability. Strategies such as taking a bath, getting a massage, a nap, or reading a few pages of a book, can make a significant difference.
Build a Support System
“It takes a village to raise a child”. It is essential for mothers to have the support from loved ones such as friends, family, and partners in order to feel supported to continue to build a nurturing environment for themselves and their child. Don’t hesitate to delegate tasks, share responsibilities, or talk about your feelings. These types of strategies can help reduce stress and even improve mood.
Prioritize Physical Health
The mind-body connection is the relationship between a person’s thoughts, feelings, and behaviors, and their physical health. Eating a balanced diet, getting 7-9 hours of sleep, and engaging in regular physical activity can elevate mood, decrease anxiety, and improve overall emotional wellbeing. Engaging in even light exercises, such as walks and yoga, can help release endorphins and improve mental clarity.
Practice Mindfulness
Mindfulness strategies, such as deep breathing exercises, meditation, and journaling, can be effective methods to reduce anxiety and brain fog. These practices help mothers stay present and calm in their daily routines.
Set Realistic Expectations
Our society can sometimes place unnecessary and unrealistic expectations and pressure on mothers which often leads them to experience feelings of being overwhelmed,incapable, and stressed. As a mother, it is vital to remind yourself that it’s okay not to have everything under control all the time. Acceptance, setting realistic expectations and goals, and being okay with imperfections are important ways to help limit feeling guilty and anxious.
Create A Mom Tribe
Building a network with other mothers can be incredibly beneficial. Some ways to build this network include joining a library story time, local Mom and baby workout or yoga classes, babywearing groups, parenting classes or sessions at a local birthing center, Mommy and me hiking groups. Connections like this can help build a sense of community and support. Engaging with other mothers helps to recognize that you are not alone in your journey.
Set limits on social media
Social media can often have detrimental effects on mental health and wellbeing especially in motherhood. It often presents a distorted reality of motherhood. This may lead to feelings of low self esteem and self doubt. It’s important to reduce exposure to social media content that may provoke comparison. A more effective method is to focus on creating meaningful, real-life connections and spending time with support systems in person.
Seek out professional assistance when necessary
It would be beneficial to seek out care from a mental health provider if there are continuous feelings of anxiety, sadness, or overwhelm. A psychotherapist or counselor can provide helpful strategies and coping mechanisms.
Establish a routine
Creation of a day to day routine can aid in development of structure. Routines in motherhood provide a sense of control and feelings of accomplishment. While routines are helpful, it is also important to be flexible to avoid feeling overwhelmed if unable to adhere to the desired routine.
Celebrate Small Wins
It is critical to acknowledge and celebrate the small accomplishments that often are overlooked in motherhood. Appreciating these small wins can boost self-worth and aid in a healthier psychological state.
The journey of motherhood is filled with its ups and downs. Not without its challenges, it is vital to participate in steps to care for your mental health in the process. Prioritization of self care and wellness, building a supportive environment, and seeking professional help when necessary, are all steps that mothers can take to improve their well-being while being present for their loved ones.