5 Tips for Mental Wellbeing as a New Mother
Written By Leah Bokey-Grant. Occupational Therapist (BMus; M.OT). Instagram @Our_Small_Companions
Sydney, Australia
Mental wellbeing as a new mother.
Just as important, if not more important and intrinsically linked with our physical recovery postpartum. As new parents to be we prepare so well for the arrival of our babies. But do we prepare for how to look after our own mental wellbeing once bub has arrived?
From the moment we conceive we start to anticipate what lies ahead. Who will baby look like, what will baby’s name be? The baby shower, the birth classes, the nursery, the nappy subscriptions, the work farewells, the purchasing of miniature seasonal wardrobes, the last minute trips to the shops for maternity bras, maternity underwear, maternity everything. We pack our hospital bag, plan the route to the hospital, clean and order the house, twiddle our thumbs while we wait… And then. Finally. BABY!
Nothing can quite prepare you for feelings of becoming a parent for the first time. There may be feelings of joy, elation and overwhelming happiness. And on the flip side there may be feelings of exhaustion, depletion and uncertainty. There tends to be the golden image society has produced of the new mother- the glowing mummy, beaming with pride as she looks down lovingly at her new bundle of joy, surrounded by flowers and loved ones. This may be the case for many of us new mothers, but I can assure you in the outtakes of these photos and in between the smiles there are often moments of tears, moments of blank stares trying desperately to stay awake, moments of self doubt in your abilities, and the feeling of sleep deprivation hitting next level.
But there are so many things that we can do to fill up our emotional cup as new mothers.
Here’s my top 5 tips.
Get outside for a walk every day. Sunlight stimulates the serotonin release, which is a neurotransmitter for positive mood (Nall, 2019) & exercise is a contributor to positive mental health. You don’t need to pack anything. Just you, baby and the carrier/pram. Being outside in nature is also so beneficial for babies sensory development to feel the breeze on their skin and to see the sights of the natural and built environments.
Look after your nutrition. So important for physical recovery in the postpartum period & for mental wellbeing. Check in with your health care practitioner for what this looks like for you.
Make self care a priority in whatever form you define this. Work with your partner on co parenting routines, or with a support person, to make time for yourself every day because you well and truly need this to get through the early weeks of being a new mum. Do a face mask, read a chapter of a book, take a long bath, stretch out your body, have a nap. Do something you love and that makes you feel revived.
Connect in with other new mums and dads. Whether online or face to face a parents group is an amazing way to meet others in the same boat as you and to know you aren’t alone. Babies also enjoy and learn from the social interaction with their baby friends.
Check in with your doctor in the post part period. Utilise the supports of your local community healthcare clinics. Be honest with how you are doing with your mental health. Postnatal anxiety and depression is very real for many new parents and there really is so much support out there. PANDA.org.au is a fantastic online resource & support organisation within Australia.
How are you looking after your mental wellbeing as a new mother?
How are you looking out for the new mums and dads in your life?
References
Nall, R (2019, April 01). What Are The Benefits of Sunlight? Retrieved October 2020, from https://www.healthline.com/health/depression/benefits-sunlight
Meet Leah
Leah is an Occupational Therapist (OT) working in the field of paediatrics in Sydney, Australia . Leah is currently enjoying her new role as mummy to 11 month old Esther. Leah started up her online instagram blog @our_small_companions as a way of documenting her experiences of new motherhood from the perspective of an OT, and providing helpful ideas and supports along the way to other new parents the world over. Prior to her career as an occupational therapist, Leah completed her degree in music studies majoring in violin performance- a lifelong learning passion for the study of violin that continues in between & around mum life.
