As a new mother, you are likely feeling a range of emotions—from joy and pride to fear and uncertainty. But one thing is certain: you need to start taking care of yourself—especially when it comes to your mental health.
But between feeding, changing diapers and getting as much sleep as possible, how do you even begin? The answer is simple: by understanding the importance of nurturing your mental health. That may sound intimidating at first but don't worry – working on your mental health in the early stages of motherhood doesn't have to be overwhelming or complicated. Here, we’ll tell you what you need to know about managing your mental health as a new mom so you can make the best decision for yourself and those around you.
Consider Joining a Mom's Group
One of the best things you can do is reach out for help and support. Consider joining a moms’ group—connecting with moms who are going through the same journey as you can be therapeutic. Plus, you can learn helpful tips and insights on different topics, such as balancing work/life as a new mom or dealing with postpartum depression.
What sorts of groups should you look for? Here are some:
- Nursing or bottle feeding support group
- New mother group (that meets either online or in person)
- Parenting forums
- Postpartum depression / anxiety support groups
- Online discussion boards for new parents.
No matter which group you choose, remember: it takes a village to raise a child—and it also takes one to help new moms stay healthy mentally and emotionally!
Prioritize Self-Care
You hear it all the time: "Self-care is number one!" And for most parents, especially new moms, it's easy to push this advice to the side in favor of simply handling whatever needs to be done. But when it comes to your mental health, prioritizing self-care is absolutely paramount.
The best self-care practice you can do as a new mom is to make sure you get enough sleep. Try going to bed earlier than your baby or finding an extra hour during the day (if possible) for some snooze time. Other effective strategies are scheduling regular "me time," such as having coffee with friends, relaxing with a good book or taking a hot bath. Finally, find a creative outlet you enjoy—whether it's painting or writing, having something just for yourself helps maintain emotional balance and boosts confidence.
Ultimately, giving yourself permission to take care of yourself will help create a solid foundation for your mental health and well-being as a parent.
Practice Mindful Breathing
Mindful breathing helps you stay grounded and is a great way to get back in touch with your emotions. So how do you practice it?
- Find a comfortable position: If possible, find a place where you won’t be disturbed for at least five minutes. Then, sit comfortably on the floor or chair, with your hands resting on your lap and your feet flat on the ground.
- Follow your breath: Once you're in position, close your eyes and start focusing on your breath. Observe how it moves in and out of your body as you inhale deeply then exhale slowly.
- Focus on what matters most: After a few rounds of mindful breathing, focus on what matters most: taking care of yourself and being present for yourself. Take this time to let go of all the worries and doubts that are clouding your mind, so that you can enjoy every moment with baby without any stress or anxiety getting in the way.
Identify Signs of Depression
It's important to know the signs of depression so that you can have an honest dialog with yourself about how you are feeling. New motherhood is a time of profound joy and love, but it also can be a time of great stress and anxiety. You're not a bad mom if you find yourself overwhelmed or feeling down at times.
You are likely to be dealing with depression if you experience some (or all) of the following feelings:
- A sense of hopelessness and powerless
- Lack of energy, motivation or focus
- Isolation from friends and family
- Difficulty sleeping, eating or concentrating
- Feeling overwhelmed, frustrated, and anxious most days
- Having negative thoughts that interfere with parenting and daily life
If your symptoms persist for more than two weeks, it's wise to seek help from your healthcare provider. It can be difficult to admit that you're not feeling well mentally, but remember that there's no shame in speaking up—it takes strength to admit when you need extra help.
Seek Professional Help
Mental health professionals can provide various forms of help, such as counseling, psychotherapy, or medication. They can also provide guidance on managing stress and other negative thoughts and feelings caused by hormonal changes.
There are several types of mental health professionals who can help new moms:
- Psychiatrists - Psychiatrists are medical doctors who specialize in psychiatric treatments, including medications and therapy. They can diagnose mental health problems and prescribe medications if needed.
- Psychologists - Psychologists specialize in talking therapies such as cognitive-behavioral therapy (CBT) or psychodynamic therapy which aim to address underlying issues and spark long-term change in behavior or thought processes.
- Counselors - Counselors specialize in helping people understand their life situations better, increase self-esteem, and make healthier decisions in the future. Counselors focus on providing a safe environment for the client to express themselves without judgment or advice.
- Social Workers - Social workers are trained to work with individuals and families by helping them navigate through difficult times such as unemployment or having a new baby in the family; they also provide resources if needed for things like financial assistance or parenting programs.
Learn to Ask for Help When Needed
As a new mom, it's important to remember that you don't have to do it all alone. It can be hard to admit your struggles, but know that asking for help when you need it is essential for your well-being.
Here are some ways that you can get the support you need:
- Talk to family and friends – Let your loved ones know how you're feeling and ask them for help. Even if they don't understand what you’re going through, they can still lend a helping hand or offer a listening ear.
- Join a support group – There are lots of great online communities or local mom groups that provide friendly, non-judgmental spaces for moms to share their experiences and find solace in one another's stories.
- See a professional therapist – A therapist can give you helpful advice on how to better cope with hard times and offer strategies for managing stress and uncertainty. It can also be therapeutic to just have someone listen without judgment or interruption.
Final thoughts
Being a new mom is a rollercoaster of emotions, and you'll likely find yourself feeling overwhelmed, guilt-ridden and exhausted. But it’s important to remember that you’re not alone and that feeling this way is totally natural.
By taking proactive steps to nurture your mental health and wellness, you can have the best chance of navigating the transition to motherhood with grace and resilience. And, ultimately, you can feel supported and empowered to take care of your own mental health needs so that you can enjoy the precious moments with your baby and family.
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