Practicing self care as a new mom feels like a daunting task. “How can I possibly find time for myself when I’m caring for my baby?” You are not the only one who feels this way. As you take care of your new baby, it’s equally important that you take care of yourself. Here are some small steps you can take this week:
Practice Self-Compassion
Be gentle with yourself and your expectations. Release negative messages or your inner critic that might be saying “I’m not doing good enough” or “Everyone else has it all together.” Reframe those negative messages with something more positive such as “I’m doing the best I can” or “I’m not the only one who feels this way.”
Create mindful moments
Incorporating mindfulness can help bring relaxation each day. Many people find this grounding exercise to be helpful. It’s called 5-4-3-2-1. When you notice your thoughts swirling or your body feeling tense, bring your attention to the space you’re in. What are 5 things you see? 4 things you hear? 3 things you touch? 2 things you smell? 1 thing you taste.
Remind yourself what you are doing well
Many women feel a constant drive towards perfection and achievement and if they don’t see tangible examples of success then the inner critic cues up in their mind. Being a new mom is about celebrating small wins each day. What is one thing you did well today? Or this week? It could be your baby’s first bath or finding 10 minutes to yourself to journal or read. You are doing amazing things each day as a new mom. Celebrate your accomplishments!
Move your body in gentle ways
While you may not be able to return to your bootcamp class just yet, daily movement is important and you can start out small. Gentle walking, stretching, and yoga are all great ways to move your body. 10 or 15 minutes of gentle exercise can have a big impact on your mood.
Stay Connected
Make plans to stay connected with your social circle. Whether it’s a quick phone chat or jumping on a virtual book club meeting, find time each week to connect with people who make you feel supported and positive.
Seek Professional Support
You are not alone and therapists can provide warm, nurturing spaces for you to process all of your feelings as a new mom. Book a consultation today to learn more about how therapy can support you postpartum and beyond!
