9 Tips For Postpartum Stress Relief
Is Motherhood Supposed To Be This Hard?
Are you a new mom and wondering if it’s really supposed to be ‘this hard?’ Welcome to the wild ride of motherhood. To say becoming a mom is hard might be the biggest understatement ever! But, just because it’s hard doesn’t mean it can’t also be amazing and fulfilling. Give yourself some time to adjust, learn new skills, and embrace the life changing adjustment that is motherhood.
If you are a new mom and have landed here, welcome! This is a space that will support you and encourage you on your motherhood journey.
Here at The Holistic Counseling Center we offer many resources for new moms, including:
A weekly Postpartum Support Group (for those of you in the El Dorado Hills area)
Postpartum Therapy - online and in-person
What Is Postpartum Stress?
Postpartum stress encompasses all the challenges new moms face: from sleepless nights, to learning how to feed your new babe, and sometimes postpartum anxiety and postpartum depression. If you’re wondering if your stress is ‘normal’ or if you could benefit from more support please reach out to chat about how we can help. You don’t have to be struggling with full blown postpartum depression or anxiety to benefit from working with a postpartum therapist.
Motherhood is a journey filled with joy, growth, self-discovery, and yes, stress and anxiety. I really do believe that motherhood is the ultimate spiritual practice. It’s an invitation to deep personal work, because raising humans is a tough job. It often brings to the surface all of our insecurities, past traumas and hopes for healing and change.
If you’re struggling, you don’t have to figure it all out alone. I’m going to give you 9 strategies to help you deal with the ongoing stress and anxiety that shows up in motherhood.
And if you’re looking for more support, please reach out. We offer 1:1 postpartum therapy (online for anyone in California) as well as a drop-in postpartum support group (in-person at our El Dorado Hills office).
You can schedule a free consultation call to learn more about working together right here:
9 Tips For Postpartum Stress Relief
My invitation to you: pick one tip that feels doable for you, and see if you can practice it for 5 minutes a day. Start today!
Breathwork: Taking time to connect with your breath, and breathe deeply has been scientifically shown to reduce stress and help you experience more inner peace and calm. Deep breathing sends a signal of safety to your mind and body, and can mimic the restful state of REM sleep! Super useful when you're feeling wound up, right? If you’re working with one of our postpartum therapists you can practice in session. If you’re looking for a guided breathwork meditation to try right now, try this one.
Move Your Beautiful Body: Physical activity releases endorphins, the 'feel-good' hormones, and reduces adrenaline and cortisol, the stress-inducing hormones. Try this: Take a 5-minute walk with your baby, put on your favorite song and dance, or enjoy a luxurious stretch in bed.
Meditation: Find time to meditate?? Easier said than done, we know, mama! But you can actually practice meditation with your baby, when you get into bed at night, or first thing in the morning. Meditation in early motherhood is really all about letting yourself be present. When you take a moment to notice how fast your mind is moving, gently close your eyes, and move your attention into your heart, you’re meditating. Just remember the end goal of meditation isn’t ‘to have no thoughts’ or be in a state of bliss. The goal of meditation is to help you get out of your head and into your heart. Meditation is a practice to encourage mindfulness, the ability and capacity to be in the present moment, not as easily distracted by the past or the future.
Give Yourself A Break: When you feel yourself irritated, frustrated or even rageful (it happens, mama), practice taking a 1-5 minute break. This can look like setting your baby down in a safe place and stepping outside, or going to get a glass of water. Take yourself out of a stressful situation so that your nervous system can come back into homeostasis and you can think again. With practice it gets easier, promise!
Feel Your Feelings: Motherhood can come with a LOT of wild thoughts and feelings! Just remember that not all your thoughts are true, or things that you need to or will act upon! Giving your self a safe space to process and feel your feelings can go a long way in supporting your mental health and wellness. I recommend journaling 10 minutes a day and working with a therapist. A skilled therapist who works with moms can help you process your worrisome thoughts and overwhelming feelings so that you can stress less, and experience more joy in motherhood.
Nourish Your Body: Eating wholesome, nourishing, and nutrient dense foods has an enormous impact on your mood, energy levels, and mental health. Sometimes low blood sugar from not eating enough, or eating inconsistently, can mimic anxiety symptoms. Try this: Make a double batch of soup (I LOVE my instantpot for this), so you have plenty of hearty food that’s easy to reheat and feed yourself consistently for a couple of days).
Prioritize Sleep: Sleep deprivation can exacerbate stress and anxiety. If you are not consistently sleeping at least 3 hours at a time, you are at risk for developing postpartum depression and anxiety. I know it’s challenging to have a sleep schedule with a newborn (or sometimes even your toddler!!), but do your best to rest when you can and rest deeply. Try putting on a yoga nidra practice when you have time for a nap or at the end of a long day. Your cup needs to be filled for you to care for your baby; remember it’s ok to prioritize your own rest.
Water is Your Bestie: You really do need more water than you ever have in your life. Grab a giant water bottle, or two, and place it where you feed your baby, in the bathroom, or anywhere else you hang out a lot. Dehydration can sometimes be mistaken for anxiety, leading to unnecessary and preventable stress. Drink up!
Prioritize Self-Care + Self-Soothing: Self-care is necessary for your mental health and wellness. It’s crucial to take time for yourself, even if it's only a few minutes each day. Try this: Ask your partner, or a friend, for a foot massage, read a page in an inspirational book, watch your favorite show, or call a friend instead of texting. These small acts of self-love send a signal of warmth and compassion to your nervous system and a subtle message of ‘you matter’.
I hope and trust these strategies will support you on your motherhood journey. And a gentle reminder: Your needs matter mama! Please practice self-care and self-compassion so that you can be the best version of yourself as you grow through the hard stuff.
If you’re looking for more support, keep reading to learn about postpartum therapy and how we can help.
Postpartum Therapy in El Dorado Hills, CA
If you’re a mama looking for support, you’re in the right place.
Here at The Holistic Counseling Center, our postpartum therapists are also moms. You can rest assured that we’ve been there, and we get it! Our therapists have also received advanced training in Maternal Mental Health from Postpartum Support International.
If you’re struggling with postpartum depression, postpartum anxiety, or the transition to motherhood, we’re here to tell you that you are not alone. No matter what challenges you’re facing, you can and you will get though it.
To get started with postpartum therapy, the first step is to book a free consultation call. We’ll chat about what’s going on in your world, answer your questions, and get you matched with the perfect postpartum therapist for you. We are accepting new clients for in-person therapy at our El Dorado Hills location, and online therapy appointments are available for anyone located in California.
We’re here to support you as you adjust to the wild ride that is motherhood!
-Kim Burris
P.S. For support right now, be sure to download The Holistic Self-Care Guide For New Moms.
Meet Kim
Kim Burris is a licensed holistic psychotherapist, founder of The Holistic Counseling Center, and author of ‘The First 90 Days After Birth.’
She honors the mind, body, spirit connection and offers evidence-based treatment with a heart centered approach, integrating the depth of western psychology with the heart and soul of eastern mysticism.
Kim and her team currently offer postpartum therapy online, for moms in California! Click HERE to book a no-cost consultation call.