{"id":4183,"date":"2023-11-06T15:33:14","date_gmt":"2023-11-06T20:33:14","guid":{"rendered":"https:\/\/groundedtherapist.com\/?p=4183"},"modified":"2023-11-06T15:33:14","modified_gmt":"2023-11-06T20:33:14","slug":"mental-health-and-wellness-for-new-moms-what-you-need-to-know","status":"publish","type":"post","link":"https:\/\/groundedtherapist.com\/mental-health-and-wellness-for-new-moms-what-you-need-to-know\/","title":{"rendered":"Mental Health and Wellness for New Moms: What You Need to Know"},"content":{"rendered":"<div class=\"page\" title=\"Page 1\">\n<div class=\"section\">\n<div class=\"layoutArea\">\n<div class=\"column\">\n<p>So, you just had a baby. How are you feeling? Like a serene earth mama &#8230; Or like a ghoulish caricature of the former you who slept and took showers?<\/p>\n<p>Chances are, you\u2019re feeling a little bit of both \u2014 and a lot more besides. Having a baby is a big deal \u2014 it\u2019s normal to feel overwhelmed.<\/p>\n<p>While there isn\u2019t a single magic trick or quick hack that can make new momhood less intense, there are certain practices that can keep you feeling as good as you can in this \u201cnew normal.\u201d Keep reading to learn more about mental health and wellness for moms \u2014 we\u2019ll start with a brief education on how and why having a baby impacts your mental health, then progress into tips that can help you find (and maintain) your equilibrium.<\/p>\n<h2>Why Does Having a Baby Impact Your Mental Health?<\/h2>\n<p>If having a baby feels like a rollercoaster ride, that\u2019s because it is. Raging hormones, lifestyle changes, and a body that feels a little different than before \u2014 it can all have an effect on your emotional well-being. Let\u2019s explore:<\/p>\n<h3>Physical Factors<\/h3>\n<p>Myriad physical factors related to having a baby can have a direct impact on your mental health, such as&#8230;<\/p>\n<h4>Sleep (Or Lack Thereof)<\/h4>\n<p>Sleeplessness is probably the most famous new-parent woe \u2014 with good reason. Night feedings are a thing, and if you\u2019ve chosen to breastfeed, then you might be shouldering the lion\u2019s share of nighttime duty.<\/p>\n<p>Even if you are getting some sleep, the frequent wake-ups and overall stress could be impacting the quality of your sleep.<\/p>\n<p>A lack of sleep is proven to impact your mental health. According to the <a href=\"https:\/\/www.columbiapsychiatry.org\/news\/how-sleep-deprivation-affects-your-mental-health\">Columbia University Department of Psychiatry<\/a>, poor sleep can increase negative emotional responses, making you more susceptible and less able to deal with stress. It can also impair your judgment and decrease positive emotions.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"page\" title=\"Page 2\">\n<div class=\"section\">\n<div class=\"layoutArea\">\n<div class=\"column\">\n<p>\ud83d\udca1 Is this ringing a bell? Are you feeling the effects of poor sleep? You don\u2019t have to shoulder it alone. <a href=\"https:\/\/groundedtherapist.com\/connect\/\">Reach out here to book an individual therapy session<\/a>.<\/p>\n<h4>Your Body is Whack<\/h4>\n<p>All sorts of crazy stuff happens to your body during and after pregnancy.<\/p>\n<p>Hormones are a major player \u2014 the hormones that surged to support you and your baby during pregnancy are now crashing hard.<\/p>\n<p><a href=\"https:\/\/www.hackensackmeridianhealth.org\/en\/healthu\/2023\/03\/02\/what-happens-to-your-hormones-after-birth#:~:text=Hormonal%20Changes%20After%20Birth&amp;text=Estrogen%20and%20progesterone%20decrease%2C%20which,hormone%20responsible%20for%20lactation%E2%80%94increases.\">Hackensack Meridian Health<\/a> reports that different hormonal changes after birth can result in all sorts of ways that can affect your mental state:<\/p>\n<ul>\n<li>The so-called \u201cbaby blues\u201d may owe partially to a big estrogen and progesterone.<\/li>\n<li>Oxytocin (also called the \u201chappy hormone\u201d) increases, which can help out with bonding with your baby.<\/li>\n<li>Prolactin increases (this is the hormone responsible for lactation).<\/li>\n<\/ul>\n<p>But there\u2019s also your physical body. The hormone switcheroo could be contributing to things like hair loss (from your head) and hair growth (on your face and\/or places you might not want it). You might also still be recovering from the physical process of giving birth. You might also be struggling with your body image or just feel disconnected from your body.<\/p>\n<h4>Issues of Identity<\/h4>\n<p>Another big thing that can factor into your mental health postpartum? The massive change you\u2019ve just made in your life.<\/p>\n<p>Not only is having a baby a big stressor, but it puts your own identity into question. You\u2019ve gone this far in life without a baby \u2014 <em>who are you with one?<\/em><\/p>\n<p>You may also be struggling with the changes in your schedule, the sudden responsibility\/lack of freedom of movement, and if you\u2019ve taken leave from work, you might be struggling to find a sense of identity in your current situation.<\/p>\n<h4>Shifts in Your Relationships<\/h4>\n<p>Baby makes three \u2014 as a result, your relationship is probably feeling a little different these days.<\/p>\n<p>Even if it\u2019s not bad different, it\u2019s still different. Adjusting to the \u201cnew normal\u201d of your growing family can present a challenge to your emotional state by challenging your sense of security.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"page\" title=\"Page 3\">\n<div class=\"section\">\n<div class=\"layoutArea\">\n<div class=\"column\">\n<h4>New Stresses<\/h4>\n<p>Now that you have a baby, there\u2019s all sorts of stuff you have to worry about. <em>Do they have insurance? Will I drop them? How much did we spend on diapers this month?<\/em><\/p>\n<p>You get the point \u2014 a new baby brings all sorts of new considerations and stresses into your life.<\/p>\n<p><strong>The Bottom Line:<\/strong> While any one of the above factors would be a challenge in and of itself, all of them at once can be a big whammy. In short \u2014 it\u2019s normal for having a baby to have an impact on your overall well-being and mental health.<\/p>\n<p>But that doesn\u2019t mean you need to grit your teeth and endure it. There are things you can do to lessen the emotional load! Keep reading for some actionable tips to help smooth the transition to motherhood and hopefully give you a mental wellness boost.<\/p>\n<p>\ud83d\udca1 Stress can wreak havoc on your body and mind. Need support? <a href=\"https:\/\/groundedtherapist.com\/connect\/\">Reach out here to book an individual therapy session<\/a>.<\/p>\n<h2>How To Deal With New Mom Stress<\/h2>\n<h3>Sleep (As Much as You Can)<\/h3>\n<p>Duh, right? You already know that you need sleep. You know that a lack of sleep can affect your mental state. But there\u2019s this tiny human that needs you at all hours \u2014 what can be done?<\/p>\n<p>First off, <strong>remember that it\u2019s temporary<\/strong>. The hourly wake-ups won\u2019t last forever. It might seem like they will, but they won\u2019t. With that in mind, try some of these tips:<\/p>\n<p><strong>Try alternating wake-ups with a partner.<\/strong> You don\u2019t have to shoulder it all alone. If you have a partner or someone else living in the house, arrange a sleep schedule that allows you to alternate who gets up to feed or change the baby. If you work in shifts, you can give one another longer stretches of sleep.<\/p>\n<p><strong>Sleep when the baby sleeps.<\/strong> This is a tough one, because the moment your baby goes to sleep, you might feel like you need to catch up on a zillion things. But seriously \u2014 if and when at all possible, take a little snooze when the baby does. It might feel like you\u2019re not \u201cdoing\u201d anything, but actually, you\u2019re doing yourself (and your baby) a great favor by building up your reserves.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"page\" title=\"Page 4\">\n<div class=\"section\">\n<div class=\"layoutArea\">\n<div class=\"column\">\n<h3>Pay Attention to Personal Hygiene<\/h3>\n<p>When you have a baby, it can feel like you don\u2019t have time to care for yourself. Make time. Even a short shower or bath can work wonders on your emotional wellness \u2014 it might be just that little nudge you need to feel human again after a bad night of sleep.<\/p>\n<h3>Move Your Body<\/h3>\n<p>You might not have as much time to exercise at the gym right now, but there are still ways to move your body.<\/p>\n<ul>\n<li>If the weather is good, pop your baby in a carrier or the stroller and take a nice brisk walk.<\/li>\n<li>While your baby is lying on a play mat, do some gentle yoga moves \u2014 you can even include a few \u201cbaby lifts\u201d in your routine.<\/li>\n<li>Slow-dance with your baby in your arms.<\/li>\n<\/ul>\n<p>Not only does moving your body help increase your feel-good hormones, but it can help counteract the neck and back stiffness that comes with carrying and bending over your baby all the time. Plus, movement can help you get back in touch with a body that may have started to feel foreign to you.<\/p>\n<h3>Breathe<\/h3>\n<p>You know how to breathe, right? You\u2019re probably doing it right now. But when\u2019s the last time you took a really long, slow, inhale-exhale?<\/p>\n<p>When you\u2019re stressed out, you tend to breathe shallowly, which can exacerbate stress. On the flip side, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9877284\/\">studies have shown<\/a> that deep breathing exercises can lower resting blood pressure and reduce stress and anxiety.<\/p>\n<p>Try taking five deep breaths right now. See how it makes you feel. Like the results? Try doing it a few times a day. You can even do it while holding your baby!<\/p>\n<h3>Treat Yourself<\/h3>\n<p>You created a human \u2014 you deserve a treat! Following the advice of agent Dale Cooper from Twin Peaks, \u201cEvery day, once a day, give yourself a present. Don&#8217;t plan it. Don&#8217;t wait for it. Just let it happen.\u201d<\/p>\n<p>It doesn\u2019t have to be costly or time-consuming. Maybe it\u2019s a takeout coffee, or maybe it\u2019s just giving yourself the luxury of an extended Instagram scroll session while the baby\u2019s napping. No matter what form it takes, try to treat yourself in some small way every day.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"page\" title=\"Page 5\">\n<div class=\"section\">\n<div class=\"layoutArea\">\n<div class=\"column\">\n<h3>Don\u2019t Multitask<\/h3>\n<p>Time can feel constricted when you have a baby. It\u2019s tempting to do stuff all the time \u2014 fold laundry while they\u2019re having tummy time. Answer emails while you\u2019re breastfeeding.<\/p>\n<p>As much as you can, try to avoid multitasking. Give yourself time to just be with and appreciate your baby. Being present can help slow down the nonstop action in your head and help you feel more calm.<\/p>\n<h3>Seek out Professional Help<\/h3>\n<p>You\u2019ve heard that it \u201ctakes a village\u201d to raise a child, right? Why not include professionals who can help shoulder the burden or help you parent better in your village?<br \/>\nIf you\u2019re struggling or could just use a little help in any area, seek it out. Maybe it\u2019s finding a breastfeeding coach. Or maybe it\u2019s seeking out a therapist. Maybe it\u2019s locking in a great babysitter.<\/p>\n<p>The point is that you don\u2019t need to do everything yourself. If and when possible, accept the help and services of those who can help improve your quality of life!<\/p>\n<p>\ud83d\udca1 Hey \u2014 ready to build up your emotional wellness team? <a href=\"https:\/\/groundedtherapist.com\/connect\/\">Reach out here to book an individual therapy session<\/a>.<\/p>\n<h2>The Bottom Line: Dealing With New Mom Stress<\/h2>\n<p>Having a baby is a major life change. It can be wonderful, but it can also be stressful, overwhelming, and confusing. It can also be all of those things and more at the same time.<\/p>\n<p>While it\u2019s completely normal to experience emotional fluctuations during this intense time, you don\u2019t need to white-knuckle the journey. By seeking out help and putting some of the practices mentioned in this post to work, you can empower yourself and create space to enjoy the journey even more.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>So, you just had a baby. How are you feeling? Like a serene earth mama &#8230; Or like a ghoulish caricature of the former you who slept and took showers? Chances are, you\u2019re feeling a little bit of both \u2014 and a lot more besides. Having a baby is a big deal \u2014 it\u2019s normal [&hellip;]<\/p>\n","protected":false},"author":19,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mental Health and Wellness for New Moms: What You Need to Know - The Grounded Therapist<\/title>\n<meta name=\"description\" content=\"Mental Health and Wellness advice for new moms. 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While there isn\u2019t a single magic trick or quick hack that can make new momhood less intense, there are certain practices that can keep you feeling as good as you can in this \u201cnew normal.\u201d\" \/>\n<meta property=\"og:url\" content=\"https:\/\/groundedtherapist.com\/mental-health-and-wellness-for-new-moms-what-you-need-to-know\/\" \/>\n<meta property=\"og:site_name\" content=\"The Grounded Therapist\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Thegroundedtherapist-894875390594178\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-11-06T20:33:14+00:00\" \/>\n<meta name=\"author\" content=\"Evan Stein\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Evan Stein\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/groundedtherapist.com\/mental-health-and-wellness-for-new-moms-what-you-need-to-know\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/groundedtherapist.com\/mental-health-and-wellness-for-new-moms-what-you-need-to-know\/\"},\"author\":{\"name\":\"Evan Stein\",\"@id\":\"https:\/\/groundedtherapist.com\/#\/schema\/person\/885047f2497cc2f5631689632f097c0a\"},\"headline\":\"Mental Health and Wellness for New Moms: What You Need to Know\",\"datePublished\":\"2023-11-06T20:33:14+00:00\",\"dateModified\":\"2023-11-06T20:33:14+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/groundedtherapist.com\/mental-health-and-wellness-for-new-moms-what-you-need-to-know\/\"},\"wordCount\":1718,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/groundedtherapist.com\/#organization\"},\"articleSection\":[\"Featured\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/groundedtherapist.com\/mental-health-and-wellness-for-new-moms-what-you-need-to-know\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/groundedtherapist.com\/mental-health-and-wellness-for-new-moms-what-you-need-to-know\/\",\"url\":\"https:\/\/groundedtherapist.com\/mental-health-and-wellness-for-new-moms-what-you-need-to-know\/\",\"name\":\"Mental Health and Wellness for New Moms: What You Need to Know - The Grounded Therapist\",\"isPartOf\":{\"@id\":\"https:\/\/groundedtherapist.com\/#website\"},\"datePublished\":\"2023-11-06T20:33:14+00:00\",\"dateModified\":\"2023-11-06T20:33:14+00:00\",\"description\":\"Mental Health and Wellness advice for new moms. 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