When we’re preparing for the arrival of a new baby, we tend to focus on practicalities. You might have a nursery to decorate, and you’ll probably spend some time researching the best pram to buy. You’ll also think about the type of birth you’d like and maybe you’ll book on to some kind of antenatal course to help you prepare.
While these things are important, I feel we should be dedicating more time and energy to preparing for the emotional changes and symptoms that can occur during pregnancy and postpartum.
Don’t get me wrong, I enjoyed picking out a pram too! I understand these things are a big part of the journey to becoming parents. But I also firmly believe our little ones will benefit more from us being emotionally well than from having the latest pram or a perfectly decorated nursery.
Why Do New and Expectant Mum’s Need an Emotional Self-Care Plan?
Although many of us are familiar with the term ‘postnatal depression’, it’s entirely possible to experience anxiety and/or depression during pregnancy too. There are a multitude of reasons this might happen.
During the latter stages of pregnancy, you may start to experience some nerves and even a little anxiety around giving birth. When your baby is here, you’re also likely to experience some normal emotional changes, often referred to as the ‘baby blues’. You might notice increased anxiety, intrusive thoughts and irritability. This could be attributed to the hormonal changes that take place within the postnatal period, but the demands of caring for a baby that’s completely dependent on you could also be a factor.
Sleep is likely to be extremely disrupted which can have a big impact on how we feel and our capacity to cope with stress. There may also be some anxiety around the transition into motherhood or things like breastfeeding, weaning your baby, or looking after your baby’s health.
An Emotional Self-Care Plan for New and Expectant Mums
Here are my top tips to help you plan and prepare for the emotional changes ahead…
1. Prioritise Rest
Rest will not only help your body as it recovers physically from giving birth, but it will also support you in managing the lack of sleep that comes with having a newborn. Napping while the baby naps can be hard, so to preserve your energy, look for opportunities to slow down and be still. For more inspiration, read 7 Types of Rest and How to Incorporate Them into Your Life.
2. Get Some Light Exercise
When you feel physically able, gently introduce a light form of exercise such as taking a brief walk round the block. After we’ve exercised, we are more likely to feel good. In therapy, we call this an anti-depressant activity. Whether you take your baby in the pram or in a carrier, getting out for some fresh air, particularly if the weather is nice, and moving your body should help get those feel-good endorphins flowing.
3. Build Mindful Moments into Your Day
When you’re growing or caring for a tiny baby, there’s lots to think about, lots to worry about, and lots to plan and prepare for. This can be really exhausting. It can also remove some of the joy from the experience. To guard against this, I’d encourage you to set aside five minutes a day to listen to an app like Headspace or follow a mindfulness meditation on YouTube.
Mindfulness isn’t just about quieting the mind – it’s also designed to help you live in the moment. It encourages us to notice when our mind has drifted off and, without judgement, bring it back to the present moment. Our attention is like a muscle, so the more we practice, the easier it will be to stay in the present moment and avoid worrying about future-based things.
Adding these brief mindful moments to your day can be particularly beneficial for new mums with anxiety whose attention is often on the future worrying about things that haven’t even happened yet.
Free Antenatal Class for Your Mental Health
My 60-minute online antenatal class for your mental health is designed to help you emotionally prepare for your new arrival by learning to spot the signs and symptoms of anxiety and depression.
As well as showing you how to recognise when your mental health may be starting to slip, I’ll signpost the support available should you need it. After all, when a mother’s emotional health is in good shape, she, and her whole family benefit.
Sign-up here >>> Free Antenatal Class for Your Mental Health
Nurturing You Through Motherhood
If you’re struggling with any aspect of your motherhood journey and it’s affecting your mental health, it might be time to reach out for some support. Book a consultation or subscribe to The Nurture Toolkit for free, actionable tips and prompts straight to your inbox. I also share lots of encouragement and support via Instagram.