It's International Parental Mental Health Awareness Week and to mark the occasion, we're giving moms 7 ways to mind your mental health.
Having a baby is a huge life-changing event and it is natural to have times when you feel overwhelmed and anxious during pregnancy and after your baby is born.
Worldwide, about 10% of pregnant women and 13% of women who have just given birth experience a mental disorder, primarily depression.
Postnatal depression is one of the most widely recognised conditions, but maternal mental health issues can present in many ways and can include a wide range of symptoms.
What's important to remember is that you can't look after others if you're struggling within yourself.
Here are 7 ways to mind your mental health.
7 ways to mind your mental health
- Be kind to yourself: Don’t beat yourself up for making a mistake. None of us is perfect and no one expects us to be. Take some time each week to practice a little self-care, speak to yourself in a positive manner, and remember to be kind to yourself.
- Social connectivity: Although the last thing you want to do when you're feeling low is spend time with people, being in the company of those who love and care about you is is actually one of the best things you can do. We are social beings and thus we have emotional needs for relationships and positive connections. Strong relationships help build a sense of belonging and self-worth, and that's exactly what your body and soul need when you're struggling.
- Get active: Physical activity releases endorphins, powerful chemicals that lift your mood and boost your energy, and regular activity can have a major impact on your emotional and mental health. It relieves stress, helps you to sleep better, and improves self-esteem. This doesn’t mean spending more time in the gym. Dancing around your living room is enough to get those endorphins flowing, although we'd strongly recommend getting outdoors in nature if you can find the time.
- Practise gratitude: It's too easy to focus on the negative, but you need to get into a routine of practising gratitude. Spend 10 or 15 minutes every day journaling about what you’re thankful for. The smallest things can really mean the most and you'll be surprised how much your mindset shifts once you start focusing on the positive.
- Find a meaningful goal: There are always areas for growth and room for learning new things, so challenge yourself. This will encourage positivity and self-love, and keeping your mind busy and active are great for your mental health.
- Prioritise sleep: Good quality sleep isn’t just about quantity. It’s about getting sleep that is restful and energises you. If you are having difficulty getting a good night's sleep, try exercising daily, cutting out caffeine close to bedtime, switching off your phone an hour before you go to bed, and avoiding screens as you wind down for the night.
- Be in the present: Being mindful about the present moment can improve your mental wellbeing. It includes your thoughts and feelings, your body, and the world around you. Live in the moment and enjoy it.