Prioritizing Wellness: Tips for Mothers' Mental Well-being
Motherhood is one of the most complex roles a woman can take on. It is full of challenging twists and turns due to a multitude of factors that encompass physical, emotional, and practical demands.
Physically, the process of pregnancy, childbirth, and postpartum recovery can be physically demanding and exhausting. Hormonal changes during pregnancy and after childbirth can also affect mood and well-being. Emotionally, mothers often experience a wide range of feelings, including joy, love, but also anxiety, guilt, and self-doubt. Balancing the needs of children, managing household responsibilities, and possibly juggling a career can create immense pressure and feel taxing. Societal expectations, comparisons with other parents, and the constant need to make decisions that impact a child's well-being can contribute to stress and mental strain. The lack of sleep, changes in personal identity, and the continuous adjustment to new phases of a child's development further add to the complexity of motherhood, making it a challenging yet deeply rewarding journey.
Some of my favorite clients are mothers. I am so proud of them for taking the steps to be a better human so they can best pour into what matters most to them. Below are 5 helpful points for supporting mothers' mental health:
Social Support
Having a strong social support network is crucial. Whether it's friends, family, religious organizations, book or support groups, having people to talk to, share experiences with, and receive help from can greatly alleviate stress and promote mental wellness.
Many of us no longer live in the same cities our family lives or where we grew up. Starting over can feel hard. Becoming a mother when your past friend group is in a different stage than you can feel tough or lonely. Isolation is one of the most detrimental and crushing aspects that some women face.
Learning how to make good friends can be one of the biggest gifts to help my clients figure out in their current season of life. Your life ebbs and flows and friends often do too. That is a normal part of living, but keep moving forward to make those friends that can be part of your village. Having friends who are a support, can drop a quick meal off in a time of need, be a safe space for your children or even just a relaxing presence while you share life and sip some wine. Or maybe they are there to help you get out of your comfort zone and do something new so things don’t feel mundane. Whatever you need, it can be helpful to take some time to learn what that is and how to cultivate friendship.
Self-Care
Encouraging mothers to prioritize self-care is essential. This includes activities like exercise, adequate sleep, pursuing hobbies, and taking breaks when needed. When mothers take care of themselves, they are better equipped to handle the challenges of parenting.
Burnout is often a consistent word I hear in coaching sessions. Just as much as the words like: overwhelmed, tired, exhausted, no time for myself, angry, over reactive, and more. Being a mom in this modern world is hard. Even when it seems that taking space for yourself seems counterproductive.
Self-care plays a vital role in maintaining good mental, emotional and physical health, and it's essential for mothers to prioritize their own needs. Taking steps to work through a wellness wheel or activity to help cultivate what you can let go and add to better care for yourself is essential.
Open Communication
Creating an environment where mothers feel safe to express their thoughts and emotions openly is important. This can be within the family or through therapy or coaching if needed. Bottling up feelings can lead to increased stress and anxiety. Communication promotes understanding, trust, emotional well-being, and a strong bonds. It also helps to facilitate problem-solving and establish clear boundaries and expectations between those you love (particularly with your partner or child).
Time Management
Helping mothers manage their time effectively can reduce feelings of overwhelm. This can involve setting realistic goals, delegating tasks when possible, and learning to say no to unnecessary commitments. One of my favorite tools is doing a “mind dump” every Sunday evening. Where I look at my upcoming week and write out our families meal plan, prioritize tasks, fix any schedule conflicts, delegate where it is needed with my husband and make sure to schedule rest! This helps me to feel prepared and empowered with how my upcoming week goes.
Mindfulness and Relaxation Techniques
Encouraging practices like mindfulness meditation, deep breathing exercises, and relaxation techniques can help mothers manage stress and stay mentally grounded. I am a big promonent of using these type of tools. Give yourself a “time out” when you are feeling overwhelmed or about to go over the edge with your loved ones. If you have been around these parts for a little bit of time, you know how much I adore “lectio divina”. Do a 20 minute youtube Yoga video. Whatever it is for you to feel centered and grounded — do it. These practices promote emotional resilience and can be incorporated into daily routines for long-term benefits.
How can I help you in your motherhood journey? What do you feel overwhelmed by or that is missing? Let’s get on a call and start your journey towards a more holistic and centered life.
Consider a birth debrief after you have given birth.
Motherhood coaching packages to get you on the track, cultivating friendships or to explore your wellbeing and mental health.
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