There’s nothing that changes your life quite like becoming a mother. From seeing the tiny plus sign on a pregnancy test, to bringing your baby home, it’s a journey that affects everything. Your body and brain will never be the same – and this is a good thing. But that doesn’t mean that those changes are always easy to navigate. Many mothers experience normal pregnancies and births, but find the demands of parenting take a toll on their mental health and wellbeing. The struggle between active mothering and finding time for yourself is nearly universal.
Many women experience postpartum depression and anxiety during their baby’s first year, while others struggle to balance maternal mental health among a long list of lunches to pack, appointments to schedule, school projects, playdates, and so much more. Mothers who work outside the home may struggle to balance time with their kids outside the demands of their jobs. The thought of “self care” can be taboo when mothers are expected to care for everyone at all times.
Rightly understood, “self care” doesn’t have to be selfish. In fact, it’s an essential part of maintaining mental health and wellbeing. But for the mom who’s constantly busy, it often falls by the wayside. Taking care of yourself doesn’t have to require canceling plans to spend an afternoon at a spa (although that would be nice). Rather, it can be a series of small actions throughout the day to help decrease feelings of exhaustion, stress, and burnout.
Read on to learn more about maintaining your mental health from the providers at Weston Family Psychology.
Tips To Maintain Maternal Mental Health
We recognize that not all moms have access to the same resources. Below is a list of suggestions that can be adapted as needed to suit your unique situation:
Ask For Help
For many, this is one of the hardest things to do. Asking for help can seem like an admission of defeat, but keep in mind that the old adage “It takes a village to raise a child” came to being for a reason. Historically, motherhood wasn’t intended to be done alone.
Ideally, your spouse will help you when you need it. If they work during the day, consider joining a local mom group, which can be found on social media or through churches. These groups often have resources for moms during difficult seasons.
Finally, if someone does offer to help, don’t be afraid to accept it. You can also say no to additional commitments that require more energy than you can spare.
Organize Your Tasks
Whether it’s writing down grocery items, meal planning, or keeping track of appointments, there’s nothing that makes one feel so accomplished as checking items off a physical list. In addition, organizing tasks helps prevent the panic of having to complete something last minute. Prioritize tasks in order of importance to prevent feeling overwhelmed. You may want to start with less interesting tasks first just to get them out of the way.
Focus On Healthy Habits
We recognize that a full night’s sleep is not an option for many moms. But taking care of yourself can be done in other ways. Try eating healthy snacks throughout the day, such as fruits, veggies, and whole grains. Try to avoid sugary beverages, and drink lots of water. Try to avoid the idle “doomscroll” on your phone during the occasional downtime. These little habits can go a long way toward feeling better from the inside out.
Setting Realistic Goals and Expectations
Many moms have goals to get X, Y, and Z done during nap time, TV time, or other moments of relative quiet and peace throughout the day. But often, having a long list of to-do’s just isn’t realistic during certain seasons. Sometimes the kids just don’t nap; sometimes they wake up not feeling well. With children, interruptions are inevitable.
Setting realistic goals and expectations that allow for flexibility can go a long way toward balancing your mental health. Rather than feeling defeated that you didn’t clean the house today, try dividing the task into smaller bites: aim for one bathroom or two, rather than the entire downstairs.
Set Regular Nap Time Or Quiet Time
Not all children maintain naps; some don’t nap at all. But setting a specific “quiet time” every day is a great way for everyone to wind down and de-stress. Kids can spend a designated amount of time in their rooms with books or toys, allowing you the opportunity to catch up on a book or finish the cup of coffee that you started earlier that day.
Exercise Regularly
We recognize that not all moms have access to a gym (although many offer childcare to members). That said, going to the gym is far from the only way to get exercise. Mothers of toddlers will understand just how easy it is to get their steps in!
You only need about 30 minutes of physical activity per day to keep healthy. Consider taking the kids on a walk around the neighborhood, or following a workout video together on YouTube (provided that it’s not too difficult). Physical exercise doesn’t just help keep you physically healthy, but releases endorphins that improve your mood, as well.
Should you be fortunate enough to have private time to exercise, use the opportunity to listen to an audiobook, podcast, or music that you enjoy.
Balance Your Maternal Mental Health With Weston Family Psychology
You don’t have to face the challenges of motherhood alone. From pregnancy anxiety, to postpartum depression, the providers at Weston Family Psychology are here to help. We understand that the right support can change everything, improving not only your mental health, but the wellbeing of the whole family.
Our approach is evidence-based and tailored to suit your needs and circumstances. To access the tools to start changing your life, call 954-388-8336 and speak with a member of our compassionate team today.
