Quick Tips for Emotional Well Being After Childbirth
- Sleep- Aim for 4-6 hours stretch of sleep at least 3 nights a week. Have your partner take over a feeding or arrange for help to nap during the day when able.
- Nutrition- Continue taking a high-quality prenatal vitamin for at least a year after childbirth. Avoid caffeine, sweets, and processed carbohydrates, and be sure to eat protein at every snack and meal.
- Omega 3 Fatty Acids- Fish oils are proven to prevent and treat anxiety and depression in new moms. Up to 3000 mg, combined EPA and DHA (look on the back of the label) are proven safe during pregnancy and nursing. Discuss with your provider prior to taking.
- Walking- Daily gentle exercise such as walking outside, or yoga/stretching can make a huge difference in mood. Go slowly and listen to your body.
- Baby Breaks- Try to get regularly scheduled breaks with your child(ren) in the care of others. Ideally, you should get at least two hours at a time, three times a week. If this is not feasible at this time, get as much a break as you can.
- Adult Time- None of us are built to be alone with children 24/7. Join an online group, reach out to a friend daily, and journal, even when you are not feeling well. Find safe people to share your feelings with on a regular basis.
- Liquids- It is important to hydrate throughout the day, so keep a water bottle next to you and try to ensure that you consume about two liters of water a day.
- Laughter- Make time for silliness and joy each day. A funny movie, time with friends, etc. If you find it difficult to connect to this aspect of yourself, it’s time to reach out for professional help.
You deserve to be well!
Things to quit:
1. Trying to please EVERYONE
2. Fearing Change
3. Living in the past
4. Putting yourself down