How to Manage Stress as a New Mother
Having a child is often a wonderful experience, but it’s often hugely stressful too. And everyone’s experience is different: even if you have a friend or relative who had a relatively easy time at the beginning, your first few weeks or months might be completely different. With the new responsibilities, physical toll, and likely lack of sleep, you might be in need of some stress-busting activities.
Practice yoga
A Healthline article on yoga, medically reviewed by Micky Lal, MA, CSCS, RYT, notes that numerous studies suggest yoga asana may help with anxiety disorders. Regardless of any anxiety diagnosis, yoga reduces stress, improves quality of life, promotes better posture and body awareness, and may even improve cardiovascular functioning and manage depression. It may sometimes be seen as merely stretching, but there are good reasons why the practice has survived thousands of years since its origins in Ancient India.
And it’s not necessarily difficult: if you’ve never tried yoga before, you might start by simply typing “beginner yoga” on YouTube. There are instructors such as Adriene Mishler (Yoga With Adriene) who tailor yoga to certain moods and mental states (“Yoga for Anxiety”, for example), and certain abilities (“Seated Yoga” playlist, “Wheelchair Yoga”, etc).
Even just a five- or ten-minute routine can have notable effects. If nothing else, you’ll get a good stretch and likely be more comfortable during the rest of the day’s parenting duties.
Use essential oils
Essential oils for stress and anxiety are a natural solution for easing tension. Oils such as lavender and bergamot can promote relaxation and calm. They can be used for massage as well as in diffusers. On top of providing wonderful smells, essential oils likely offer various antibacterial and anti-inflammatory effects, writes Julia Childs, MSW. You might choose from lavender, known for its flowery scent, bergamot for a bright and citrusy refresh, and Calmol, a blend of bergamot, lavender, and geranium.
Benefit from exercise
Exercise has been thoroughly studied for its stress reducing and mood boosting effects. And while you exercise – whether it’s walking on an incline treadmill, swimming, playing sports, or practicing pilates or yoga – you’ll enjoy an array of other benefits too. Exercise strengthens muscles and bones, improves immune function, helps you sleep better, and boosts your energy.
Be kind to yourself
Parenthood is sometimes portrayed as a completely joyful experience – not least by TV, films, and books – and new parents, especially, are expected to be in a state of bliss. But parenting can be taxing and exhausting. The Centre of Perinatal Excellence (COPE) advises that new parents should expect difficult days and remember they won’t be the only ones struggling. Also remember to be kind to yourself. Don’t forget about your own needs. Parenting is about putting the needs of your child first, but new parents deserve happiness, calm, and enjoyment too.
Take a walk
Walking – and even better, walking in nature – is another practice thoroughly studied for its mental health benefits. It reduces stress and improves your mood, and if you’re a creative person it’s great for brainstorming and problem solving. You might be spending longer indoors than normal with a new child, and taking a walk (whether it’s with a buggy or while your child is at home with your partner) provides a perfect break. Fresh air, more space, and forward momentum. Walking triggers dopamine release – humans are built to move. After a little movement, not everything will be perfect, but hopefully you’ll feel a little less stressed.
