Perinatal mental health affects up to 20 per cent of women during pregnancy and in their first year after giving birth. Emotions are real and can effect the way we feel on a day to day basis.
Your wellness is so important. If you are happy and well then your family is also happy and well. Take time for self-care, it’s an essential in life.
Self care is very important to your mental wellbeing, it’s not selfish, it’s a must. A calm mum can make better decisions and therefore a happier family home environment. It’s very normal to feel overwhelmed, stressed and anxious.
So why as a mum myself, do we feel that we are not achieving enough and frustrated? A question I ask myself daily! The reason behind this is that we set expectations on ourselves. Setting goals and to do lists that can be never-ending! We need to be realistic and accept that life can get in the way. When setting goals keep it simple and create a 90 day plan. Self sabotage has a big role to play with our mindsets and comparison. When feeling stressed or overwhelmed we must take stock and spend time doing something we love. once recharged we can work on our mindset again. The biggest advice I can give you, is to be your true authentic yourself. However sometimes being you is a struggle, and know that it’s ok to not be ok and seek help.
Ways to focus the wondering mind and re set our mindset
This happens to all of us at some point! The wondering mind… Its an absolute ball ache when you were focused on getting something done and then your mind starts thinking or wondering about something else! Guess what, this is completely normal. Our mind wonders about 50% of the time, this cannot be helped.
Work on our Growth mindset. Growth mindset is a theory centred around the belief that intelligence and learning can be developed and improved. If someone has a growth mindset, they have a positive attitude towards learning and their ability to progress and achieve.
You can work on your growth mindset by educating yourself, joining online communities with helpful resources, tips and advice. Start a course or new qualification. Journal daily and focus on your wins.
Manage social media temptation. Limit yourself to time spent on facebook, Instagram and other social media platforms. Turn the blue light off gadgets at night time. You could have a media detox! It’s too easy to be distracted by what everyone else is doing.
Work on your mindfulness. In mindfulness what gets stronger are the brain’s circuits for noticing when your mind has wandered, letting go, and returning to your chosen focus. And that’s just what we need to stay with during that one important task we’re working on. Give yourself a break and listen to guided meditations. Work on your breathing techniques. A simple yet effective techniques that I teach clients will help restore your oxygen levels, slow your heart rate down and help you recharge your energies.
A simple but effective breathing technique
Close your eyes and sit comfortably, making sure there are no noises or distractions.
Take a deep breath in through your nose and exhale through your mouth. Repeat this 5 times, deep;y and slowly.
On your next breath in, hold for 7 seconds and then release through your mouth. repeat for 5 times.
You should now feel much more relaxed. You are now ready for a guided meditation or to just let your mind wonder.
Click on the link below to grab your FREE guided meditation https://hayleylifecoach.lpages.co/healing-river/
Top wellbeing tips
- Be Present. Focus your time and energy in the present moment as much as possible
- Monitor your Self Talk. Be aware of the way you talk to yourself.
- Track your day to become aware of your habits.
- Aim for 10,000 steps a day.
- Be kind to yourself.
- Leave the housework for another day.
- Learn to say no, it’s ok not to go to every kids party or events.
- Start a new hobby.
- Keep yourself hydrated.
- Detox your friendships.
- Have a day decluttering! Honestly it helps clear the mind.
- Prioritise what is important to you.
“To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.”
Being a mum is rewarding and super challenging. I do hope you found this article of value and know that you will be ok. You are awesome and you have got this!