Activities

Pause and consider how you're feeling. Writing in a journal can help. If you're having trouble writing, even speaking into a recording app on your phone can help you express yourself.

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  If you're having trouble naming your feelings, a "feelings wheel", a visual map of the range of emotions, can be helpful and supportive tool.

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  If you're having trouble naming your feelings, a "feelings wheel", a visual map of the range of emotions, can be helpful and supportive tool.

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  You deserve support for distressing emotions. There are resources available to help you cope with the challenges that come with motherhood; discuss options with your support system.

Here are some things to consider when asking for support from your loved ones

Choose a calm moment to discuss your needs and feelings. Trying to talk over a crying baby may cause unnecessary tension.

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  It's important to be as honest as possible about distressing emotions. Your relationships and mental health will only benefit from your vulnerability. It also helps when connecting with healthcare professionals to ensure you get the right resources.

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  Ask for specific and actionable help with errands, chores, and childcare. For example, requesting help with the baby on certain days or times; doing the dishes while you run an errand; taking the baby out for a walk while you catch some sleep.

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  It's important to communicate your needs, but don't forget your "wants." Sometimes, asking for extra care and gentleness, or just a small treat, goes a long way.

Here are some tips for communicating with the baby's other parent:

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  Be specific when you ask for help, whether that's with help changing a diaper, taking over for dinner time, or taking space to be alone.

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  Don't wait until a moment of distress to communicate your needs. It's best to have regular check-ins together about feelings, and to coordinate schedules and tasks.

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  Take time to enjoy life apart from the baby, whether that's as a couple or independently.

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  Talk about splitting responsibilities sooner rather than later. Preparing for the many aspects of baby care before the baby arrives can make the process smoother for everyone. Do your best to be flexible, but also honor your commitments.

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  If your personal relationship is tense and impacting the baby's well-being, it could be time to consider therapeutic support.

Any of these practices make a difference, even if you're only doing them for a few minutes a day.

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  Stretching and yoga can bring some relief and relaxation to your day. Even simple movements from bed or a chair can ease pain and regain connection. It can also feel good to spend some time dancing if you're able and at your own pace.

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  Try meditative techniques that connect you with your senses. One way to do this is listing five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This exercise helps you stay in touch with the present moment.

• When you're able, try taking a walk outside with your baby or while they’re safely under someone else's care. It doesn't have to be for long, but use the time to mindfully pay attention to your surroundings, the weather, and any sensations you notice.