10 Essential Ways New Mums Can Support Their Mental Health

There’s nothing more life-changing than becoming a new mum, especially if you are a first-time mum. This time of excitement and anticipation can also wreak havoc on your mind. Several new mums experience postpartum depression that is often linked to psychological, chemical, social and physical changes post giving birth.

It can be severe and lead to depression and might interfere with the ability to do simple everyday tasks. ‘Baby Blues’, as they call it, are one of the most common kinds of experiences a new mum might have to go through.

While the birth of a baby is a special moment for a mum, postpartum depression can make things difficult. Plus, the uncertainty of the pandemic made the situation even worse. Studies suggest that women who gave birth during the pandemic felt a strong sense of panic and anxiety because of the health risks during the pandemic.

Here are some of the ways new mums can support their mental health.

Essential Ways New Moms Can Support Their Mental Health

Some of the ways new mothers can support their mental health are:

1. Set some small goals you can actually achieve: When the baby is asleep, you can try to do something for yourself. Try to resist the urge to take on multiple tasks with the limited energy you have. Instead, you can set manageable, smaller goals.

For example, sip a cup of warm tea and watch some of your favourite series, call a friend, or write a journal. It will help you relax and feel less overwhelmed and will boost your spirits. 

2. Reduce your use of social media: You might find yourself scrolling through social media while your baby is asleep.

However, comparing yourself to other mums can make you feel inadequate. If you need more socialisation, you can consider getting together with a friend with a newborn.

You can also join a mum’s group. There are mum and baby clubs for every interest, including support meetings and exercise meetups.

3. Ease back into work after maternity leave: Try to modify your expectations of yourself when you return to work. Four hours of  Zoom call meetings was manageable before you went for your maternity leave.

But you might feel more tired now. Communicate to your employer if needed.

4. Trust your intuition: Trust your intuition as it will keep you going. Plus, for new mums, it can be a powerful force in the decision-making process.

Don’t ignore those feelings and concerns. This will cause undue stress. Trying to suppress something that is coming up automatically can disturb you more.

5. Appreciate your body and all it’s been through: Take a moment to think about all that your body has just been through.

Fertility medications and treatment, morning sickness, supporting the newborn, managing excruciating pain without medication, spinal injections, and major abdominal surgery are not an easy task.

Give time to your body to heal. Fall in love with it for enduring so much for nine months and giving birth to a whole new life!

6. Ask for help and build positive relationships: Support is the key both during pregnancy and after your delivery.

You can ask for help from your partner to change nappies and take care of your baby at times. You can also keep a maid or ask a relative who will help you in performing the household chores.

7. Pay attention to your mood and indulge in self-care: Adjust to major life changes with the arrival of a baby can get difficult.

You don’t have to spend hours at the spa or several days a week at the gym to indulge in self-care. You can spend just a few moments each week doing something you enjoy.

As your baby gets older, you’ll be able to carve more and more self-care activities into your schedule.

8. Try to stay physically active and ensure adequate rest: Staying physically active and engaging in exercises after consulting with the doctor can help keep stress at bay. You can do yoga or meditate, These will soothe and calm your mind. 

Quality sleep and adequate rest during the postpartum period are highly recommended.

9. Communicate with your partner about your feelings: Communicating your feelings openly with your partner can make you feel better. Tell him if you are feeling lonely or if you are depressed with the changing relations with your partner.

These discussions can have a positive impact and support your mental health.

10. Set date nights: You can leave your baby for some time with his/ her nanny, a relative or friend and set aside time to be together or if you can’t afford one ask a relative or friend for help to babysit.

It’s tough to find time but it’s a necessity for your relationship and for your mental health.

You can also probably go for a walk together.

Remember that you need to be healthy in order to care for your baby. Try to focus on your mental and physical wellness in order to be the best mum you can be. Self-care is not selfish. 

The more you attend to your personal needs, take time to relax and avoid negative messages, the better you’ll feel about yourself and your life as a new mum and the better you will be able to care for your baby.