Researchers estimate that one in five mothers live with postnatal and perinatal anxiety. This can evolve into an anxiety disorder that threatens to steal your ability to enjoy your baby’s first weeks and months. Learning perinatal self-care tips can make adjusting to a new baby easier.
We live in a world where everyone wants to make their lives look good on social media and some still deny the importance of mental health care. Having a baby means your body goes through many changes which can contribute to some mental health conditions. Practicing self-care is key to reducing perinatal anxiety symptoms.
Here are seven postpartum self-care tips to help you combat perinatal and postnatal anxiety.
The thoughts and feelings that come with this anxiety and depression can get overwhelming. If you ever find yourself struggling with suicidal thoughts or ideation, please seek help at your local hospital or call 988 (United States) for aid.
1. Eat Well
Regardless of how you feed your baby, you are sustaining a life and you need to keep up your own strength and nutrition in order to keep going. The nausea that sometimes comes before giving birth and the stress of recovering and learning to be a parent after can put your nutrition on the backburner.
Meal prepping what you can before you have your baby can help you have quick and easy access to good food during those busy first days. You could purchase pre-cut fruits and vegetables for quick and easy nutrition.
Friends, family and neighbors often ask what they can do both before and after you have your baby. You can ask them to bring a meal or send a gift card to order from your favorite restaurant.
Eating three relatively healthy meals per day and having healthy snacks when you feel like it can help you recover both physically and mentally. There are certain foods connected with reduced anxiety, including fatty fish, eggs, yogurt, pumpkin seeds and dark chocolate.
2. Exercise
You’re not going to want to run a mile soon after giving birth but light exercise can reduce anxiety and improve your overall mood.
A recent study found that just two minutes of daily exercise can improve your mental well-being. Taking a brief walk, spending a few minutes on an elliptical or lifting some light weights can release feel-good hormones that relax your mind and body. As your baby gets older, you caen start incorporating them into your exercises through lifting them.
While women who give birth without complications can return to light exercise within a week, you should consult your physician before you start an exercise routine.
3. Rest
You probably heard, “sleep when the baby sleeps,” but that is not always easy when trying to keep up with other responsibilities. Resting as much as you can in the days and weeks after giving birth helps your overall recovery.
Newborns keep us up at night, leading to sleep deprivation which can increase your anxiety level. If you have a partner on leave, ask them to take the baby for an hour or two in during the day so you can get in a nap. Rest your body by sitting and lying comfortably when you can and using deep breathing to relieve tension in your body.
A common source of perinatal anxiety is the fear of sudden infant death syndrome (SIDS), which often happens in sleep. There are things that can help give you peace of mind, such as a safety sensor that alerts you if your baby pauses breathing and practicing safe sleep by placing your baby on their back without any nearby obstructions.
4. Spend Time Outdoors
Nature can be very healing. Spending time outside can help you relax by encouraging mindfulness.
A study of more than 20,000 participants found that those who spent at least two hours per week in green spaces reported better physical and mental health compared to those who didn’t. It’s easy to stay cooped up at home in the days and weeks around a birth but getting some sunshine and fresh air can make a difference in your wellness.
If your baby is healthy, you can take them outdoors with you. Just ensure that you dress them in the same amount of layers you have with a blanket on-hand in case you need it.
5. Find Your Village
“It takes a village to raise a child.” That phrase is popular for good reason as a support system is vital for your well-being as you adjust to being a new parent. When you have others willing to lend a helping hand, you will have more time to engage in self-care, which can reduce your anxiety symptoms.
Don’t hesitate to reach out to family and friends when you need someone to talk with. Research local parent groups where you can meet people going through a similar experience as you currently are.
A trusted mental health team can also be part of your village. When you are at your best, you can be the best parent possible. Speaking to a therapist or psychiatrist about your anxiety is the first step in finding the right treatment plan. There is no shame in seeking out care to help you deal with a very real health condition. You can search online databases to find professionals in your area that accept your insurance.
6. Use Earplugs
This tip may seem odd but using little coping mechanisms can make a huge difference in your mental state.
Evolution makes a baby’s cries incredibly stimulating so adults will respond to them. Baby’s cannot care for themselves and need you and the other members of your village to feed, clean and give mental stimulation to them. It is the only way an infant can express themselves and conditions like colic can keep them crying for a long time.
When you are struggling with perinatal or postnatal anxiety, a baby’s cries can make it hard to cope. Getting some earplugs is a simple way to reduce the volume so you do not get overwhelmed as much. When you are alone, constant crying can wear on your nerves, making you more anxious.
Ear plugs can help you feel better about handling the situation. You are not blocking the sound completely so you can still fully tend to your baby. They do take the edge off which can help you manage your anxiety.
7. Be Kind to Yourself
The final self-care tip for perinatal or postnatal anxiety is to give yourself some grace. Being kind to yourself is necessary, whether you are a first-time or experienced parent. Living as a near-perfect parent is an unattainable goal that can contribute to intrusive thoughts and feelings of anxiety.
Babies do not come with instruction manuals and being unable to know your baby’s needs is completely normal. If you find yourself getting overwhelmed or frustrated, place your baby in a safe place and walk away for a minute to collect yourself. Do not hesitate to call on someone if you need some extra help.
Being kind to yourself means taking care of yourself and knowing when you are struggling. Know that you are going to make some mistakes and that is alright is its own form of self-care. When you are not stressing about being near-perfect, your anxiety will likely decrease.
Using Self-Care to Help Treat Postnatal and Perinatal Anxiety
Having a baby is a major event and many forget the mental toll can take on a parent. By practicing these self-care tips, you can improve your symptoms and build a support system that everyone needs.
