Showing 41–48 of 57 activities
Non-stop exposure to anxiety-producing news can amp up any difficult feelings you’re already having. If you find yourself feeling worse after scrolling your feeds, do what you can to limit stressful content. You can decide to check in only at certain times, turn off notifications, or unfollow accounts that create stress and focus on ones that help you feel calm and connected.
Seek out examples of people with your experiences and background who have positively contributed to society. This helps combat shame and stigma, building inner strength and resilience.
Explore spaces in your area or online dedicated to people who share your identities and experiences. Building community with people who understand you is an excellent way to cope with the negative effects of discrimination.
Therapists and psychiatrists are trained to deal with a range of situations and can reliably hold a safe space for working through things together and develop helpful coping skills.
Shame unfortunately convinces many that they are unworthy or unlovable. Take time to praise and love yourself; for example, write down three things you like about yourself every day.
Becoming a mother brings about new pressures and stressors, so it's important to remain nonjudgemental of yourself. Grant yourself patience and grace as you navigate this new stage of your life. You don't have to "push through" difficult feelings and situations. Support systems take many shapes, but make sure to tap into yours and be honest with them about your limits. No mom is ever perfect. Avoid comparing your experience as a new mother to what you see on social media. Take what's helpful and leave the rest. Try not to isolate yourself for long periods. It's good to spend time with the baby, but make sure to reach out to your loved ones and get out of the house. Do your best to limit alcohol and other substances that may impact your mood or interfere with any medical treatment. Talk to your health support system (like your doctor or baby's pediatrician) to find helpful resources for managing substance use.
Checking in with your feelings is important during the early phases of motherhood. You may be feeling all sorts of things, good and bad, sometimes all at once. These feelings can be confusing, but it's good to identify and acknowledge your emotions.
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.
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.
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.
Knowing how to ask for help when you're feeling overwhelmed by your new baby is crucial to getting through tough periods. Asking for help can be difficult, especially when you're feeling ashamed about your feelings. It is also valid to worry that being honest with healthcare providers could lead to unfair judgement and invasive questions. You may feel the need to hide these emotions from your loved ones in fear appearing like a bad mother, but you don't deserve to suffer in silence.
Choose a calm moment to discuss your needs and feelings. Trying to talk over a crying baby may cause unnecessary tension.
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.
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.
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.
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