Self-Care Strategies for New Moms: Putting Yourself on the Priority List
Becoming a new mom is a transformative experience, filled with tender moments, sleepless nights, and the overwhelming joy of raising a tiny human. Among the chaos, new parents, particularly the birthing person, often push their own needs to the bottom of their priority list. The truth is, taking care of yourself is not selfish; it's essential! When you prioritize your well-being, you're not only just helping yourself, you're also helping your baby and your entire family system.
Acknowledge Your Needs
The first step to self-care is acknowledging that you have needs. Many new moms experience guilt for taking care of themselves, fearing that they may be neglecting their baby. It's important to shift this mindset and start to look at self-care as a necessity, not a luxury.
Remind yourself that you cannot give love and support to others if you do not give it to yourself.
Normalize asking for help; it doesn't make you any less capable as a parent.
Try not to underestimate the impact of the small moments for taking care of yourself — they add up.
Delegate Tasks and Communicate Needs
Trying to do everything yourself can lead to burnout. Learn to share your responsibilities with your partner, family members, or close friends. A postpartum doula can also be a helpful addition to the mix during this time, providing much need support, baby care, and tending to the birthing person.
Delegate household chores, like cooking or laundry, to others when possible.
If you have the money, use grocery delivery or meal services to save time and energy.
If people offer to help, say yes! Let them babysit or run errands for you.
Allowing others to help not only eases your load but also gives these individuals an opportunity to bond with your baby.
Prioritize Sleep
Sleep deprivation is one of the hardest parts of new parenthood, but it's important to prioritize rest whenever possible. Lack of sleep can affect your mood, physical health, and overall well-being.
Take turns getting up in the middle of the night and rotate shifts with a partner or family member.
Create a calming nighttime routine for yourself to make it easier to fall asleep, just like you do for your baby.
A target to aim for is five hours of uninterrupted sleep to maintain mental wellbeing.
If sleep is a continued issue, seek advice from a healthcare provider.
Incorporate Movement Throughout the Day
Exercise is an excellent way to boost your mood, increase energy levels, and reduce stress. That doesn't have to mean hours at the gym. Small, manageable activities are all you need.
Take your baby on a walk in a stroller to get fresh air and light exercise.
Focus on gentle stretches and light yoga movements to ease back into exercise.
Dance around while holding your baby — the light rocking can soothe the baby, and you can have fun, too!
Moving your body in any way, even for just 10 minutes a day, can help you feel more like yourself and release built-up stress.
Carve Out "Me Time"
It's easy to lose touch with yourself when your baby demands so much of your time and attention. Scheduling moments for personal enjoyment can recharge your mental and emotional energy.
Connect with a fellow parent or friend to get social interaction.
Take a solo outing, even if it's just a quick coffee run.
Reconnect with hobbies you loved before becoming a parent.
Even just 15 – 20 minutes a day of "me time" can do wonders for your mental health.
Practice Self Compassion
You won't always get everything right, and that's okay! Let go of perfectionism and treat yourself with the same kindness you'd offer a close friend.
Replace negative self-talk with positive affirmations, such as, "I am doing the best I can."
Be proud of your accomplishments, no matter how small.
Forgive yourself on the hard days; they're a normal part of early parenthood.
If you are still struggling with adjustments to motherhood, postpartum therapy is a great resource for learning self-care. Call us for more information!
