Nurturing Well-Being for Expectant and New Parents
The first week of May is Maternal Mental Health Week – at the forefront is the emotional well-being of individuals during from preconception through to one year postpartum (and beyond). It is a critical period marked by significant changes in all aspects of your life and to honour the struggles and growth that come with the transition to parenthood. Here we focus on what maternal / perinatal mental health means and tools to help you thrive in this important role.
The postpartum hormone drop is considered by healthcare professionals the single largest sudden hormone changes in the shortest amount of time for any human being, at any point of their life cycle. Perinatal mood and anxiety disorders affect 20 percent+ of pregnant women and new mothers, and it is essential to recognize that non-child-bearing parents can also experience mental health challenges.
NESTS for Well-Being
To nurture well-being at any point in your life, but especially during the perinatal period, consider the NESTS acronym:
1. Nutrition:
o Find ways to eat throughout the day – having frozen meals prepared or stocking your kitchen with nutrient dense foods such as nuts, vegetables, yogurt, hummus, and eggs for quick easy snacks to grab
2. Exercise:
o Engage in gentle physical activity.
o Regular walks, yoga, or swimming can boost mood and energy levels.
3. Sleep:
o Prioritize restful sleep. Discuss with your supports ways you can get a minimum 4-6 hours sleep per 24 hours uninterrupted. When you are really struggling – Sleep is the most effective way to support your mental health. If you have the opportunity to sleep but are unable to due to spinning thoughts or worries – reach out to your health care professional for extra support
4. Time for Self:
o This might mean an hour a week– choose something where you cannot hear your baby/kids. The idea is to have time where your body can calm and not feel as though you are “on”.
o Reading, visiting a local coffee shop, or reconnecting with friends can help.
o Scheduling a time to meet up with a friend can increase your commitment to following through on your plans
5. Supports:
o Reflect on the people in your life and the many types of support you need: functional support such as meal preparation and cleaning, emotional support to hear your concerns without judgement, Information Support enhances your knowledge (hello google), Healthy Babies through the Health Unit, Books, and podcasts.
o Reach out to community resources, peer support, and mental health services. Seek professional help when needed.
The Role of Psychotherapy
Psychotherapy can be a healthy supplement to anyone’s life. Trained therapists provide a non-judgemental space for you to talk about your worries, thoughts, and anything that is bothering you. Sometimes we get stuck in irrational beliefs and expectations OR when we experience something that changes how we see the world – therapy can help us to process the experience.
Blaming yourself for something going wrong, believing you are not good enough, or can’t handle the demands or distress life has brought you: these are some common reasons why people might reach out to a therapist. Blaming yourself and experiencing shame can impact our health and relationships.
Negative emotions are healthy – but when the volume or intensity of the emotion feels like someone hijacked the volume button your stereo – that leads to consequences: emotional, physical and often relationship troubles.
When our emotions are so intense that we feel unable to participate in our own lives the way we want to, there’s a therapist for that!
Remember, your mental health matters at any stage. By embracing psychotherapy and integrating NESTS principles, we can foster resilience, emotional well-being, and healthy parenting. Want to join our community of like-minded women? And access free workshops focused on maternal mental health? Click here to join!
