Introduction
Becoming a mother is an exciting time. Your world is going to change forever, and you know it. You might see there is a lot of romanticization of motherhood, and indeed, a new, innocent life is something to be cherished. Nevertheless, there is a flip side to this. Motherhood is also a time of anxiety and comes with a lot of challenges. Given the romanticization, the anxiety accompanying new motherhood gets ignored and even buried.
However, there are millions of new moms out there whose anxiety and challenges need to be seen and heard. In this article, we shall look into practical self-care tips that you can integrate into your life if you have just become a mother.
Understanding Anxiety in New Moms
It is common to experience a certain level of anxiety after becoming a parent; after all, it is a life-changing event. After birth, the first few weeks are tender moments and also extremely new. So, you worry about your baby or that you might do something wrong. However, when anxiety becomes excessive and does not wane after a few weeks, then it can be a sign of something deeper.
Postpartum Anxiety: What You Need to Know: Postpartum anxiety, colloquially known as new mom anxiety, is the anxiety a new mom experiences after becoming a parent. Postpartum anxiety is when new moms are consumed by anxiety and can constantly feel panicky. Some new moms can even experience panic attacks.
Postpartum anxiety, while not widely known, is rather common. 11% to 21% of women can experience postpartum anxiety. Some common signs to look out for are:
● Sleep difficulties
● Shortness of breath
● Increased heart rate
● Dizziness
● Irritability
● Inability to relax
● Feelings of fear and doom
● Being overly cautious
● Controlling behaviors.
The Root Causes of Anxiety: Postpartum anxiety is not triggered by a single definitive factor; rather, it is a combination of factors. The root causes of the anxiety are:
● Hormonal Changes – After birth, the body experiences a drop in estrogen and progesterone. This can lead to anxiety, fear, and panic.
● Stress – A new baby leads to many changes that, in turn, give rise to stress. For instance, whether you are caring for/feeding your baby properly, the monthly milestones, the risk of infections, and so on.
● Personality – Some personality types are typically more prone to anxiety than others. This can add to the responsibilities of a new mom.
● Risk Factors – A personal or family history of anxiety, previous miscarriages or loss of a child, and the lack of a social support system are certain risk factors that can increase the likelihood of postpartum anxiety.
Practical Self-Care Tips for Managing Anxiety
Prioritize Sleep and Rest: A new baby can tire anybody out. They can eat 12 times a day, which means they need to be fed even during the night. Disrupted sleep becomes very common for the new mom, as there is a life that depends on you. Therefore, seek to prioritize your sleep and rest as much as possible. You can even create a schedule with your partner so that you can take turns caring for the baby. You can connect with your parents or other family members as well.
Practice Deep Breathing Exercises: Deep breathing can help with postpartum anxiety, as it allows you to relax. Some deep breathing exercises you can try are:
● Abdominal Breathing – Breathe in and out of your nose, placing one hand on the chest and the other on your abdomen.
● 4-7-8 Breathing – Sit comfortably. Inhale for 4 seconds, hold your breath for 7 seconds and exhale forcefully from your mouth for 8 seconds.
● Counting Breaths – Count your breath as you inhale and exhale. Inhale for 5 seconds, hold your breath for 5 seconds, and exhale for 5 seconds. Repeat this for 5 minutes.
Engage in Gentle Physical Activity: Pregnancy can take a toll on the body. Healing and recovery post-pregnancy are important. Once this is done, you can begin engaging in gentle physical activity that improves your cardiovascular health and wellness.
Moving the body is good for a new mom's physical and mental well-being. Walking, floor exercises, yoga, and even swimming can be good physical activities for the mind and body.
Focus on Nutrition and Hydration: Healthy eating is crucial after pregnancy and childbirth. Eat fruits, vegetables, low-fat, and lean protein. Stay hydrated at all times. Keep a water bottle with you. It can even serve as a reminder to drink water.
Eating healthy and staying hydrated keeps your mind and body fresh, boosts your energy, and even lowers anxiety.
Connect with Other Moms: For new moms, post-pregnancy and childbirth can be isolating. Even more so as moms have longer maternity leaves. Therefore, connecting with the outside world is important. Make it a point to connect with other moms who may better understand your experiences. You can find support groups in your neighborhood and even online. This will enable you to cultivate a social support system and lower your anxiety as well.
Exploring Therapy: When anxiety impedes your daily functioning and your ability to care for your baby, it is an indication that you can benefit from therapy.
For new moms struggling with postpartum anxiety, a mental health practitioner can suggest different therapies. For example, cognitive behavioral therapy, couples therapy, and internal family systems therapy, among others. These therapies will help you manage anxiety and also harness the power of social support during these times.
Final Reflections
Motherhood is a time of joy; a new life is vibrant and cherished. Watching your baby grow every day can be a fulfilling experience. Yet, motherhood is not without its challenges, especially for new moms. Millions of new babies are born every day, and millions of new moms experience anxieties and challenges. This is not as acknowledged as it must be.
Anxiety and challenges are common when navigating the new life of motherhood. Therefore, self-care must never be neglected. However, if they impede your ability to care for your baby or yourself, then seeking therapy can be beneficial.
