Caregiving can be mentally taxing, and it's crucial to prioritize your own wellbeing. By caring for your mental health, you can better support your loved ones. Explore simple ways to care for your mind.
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When you’re in a bad headspace, it can be challenging to find the energy to take care of yourself. Even the smallest of activities might feel too overwhelming to begin. But that doesn’t mean you aren’t deserving of it. Find some time to do one nice thing you enjoy—whether it be listening to an album you love, reading a book, or treating yourself to your favorite snack.
Though getting a massage might sound overly indulgent, it can provide healing benefits like calming your nervous system, increasing circulation, relieving muscle tension, eliminating toxins, and boosting immunity. Massage has also been shown to decrease cortisol (a stress hormone) and increase levels of oxytocin (known as “the love hormone”). Though it's always an option to book at a spa, you can also try self-massage or ask a partner.
Though making a specific ask when you're going through difficult times might feel strange, well-intentioned friends who say “Let me know if I can do anything” will be glad to have a clear idea of how to be helpful. If you aren’t sure where to start, consider: Practical support: errands, cooking, babysitting, etc.; Social/well-being activities: taking a walk, going to coffee or lunch, etc.; Emotional support: spending time together—to talk, or just spend time together.
Do something nice for yourself after you complete a task or have a win—big or small. This might be taking a break, talking to a friend, or getting outside for a bit.
When you're going through a challenging situation, it may also be stressful for your family and other close relationships. So, keep the lines of communication open and ask for the support you need. At the same time, encourage your loved ones who are helping out to take time for themselves when their help extends over a longer period of time—it can be easy to burn out, and you’ll want to know they get the relief they need. There may be a range of support options available through your employer, a therapist, state or federal government, or community groups that can help lighten the load and extend your support system.
When you’re in a crisis or managing big emotions, it’s easy to forget the everyday habits that can improve your mood and well-being. Make sure you’re getting enough sleep, eight to 10 hours is ideal. Spend time outside when possible. Move your body in whatever way you can that feels good to you. Make sure you’re eating and drinking plenty of water. Try journaling, meditation, or breathing to help you ground yourself in the present moment.
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.
After welcoming a new baby, it's important to take time to connect with parts of yourself that aren't about the baby or your family. Nourish your spirit through peaceful, meditative activities. Continue to show up for yourself and your needs.
Deep breathing, meditation, and calming exercises
Connect with someone in your support system
Listen to calming music, an audiobook, or a podcast
Practice journaling, expressing and documenting your feelings
Engage in a creative practice, like music, photography, or another outlet
Celebrate small wins, like feeding yourself, taking a shower, or asking for help
Treat yourself with the same kindness you'd offer a close friend or your child
Practice self-gratitude and affirm your positive qualities
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