Nursing Mothers / Stress Relief Guide
On the typical stress scale of 1 to 100, having a new baby in the house ranks 40, above other stresses such as a mortgage foreclosure. Adapting to new situations always produces some anxiety.
Besides exercise and nutritious eating, adopting a strategy of stress management and stress relief that includes the use of relaxation techniques can lessen the effects of stress in your life and help you cope.Select Your Plan
Before you go to sleep at night or at anytime, meditate. Once you get the hang of it, you will be able to meditate without this guide. Here's how:
Picture the tension draining down and out of your body, from your head down your body slowly and out your toes. Continue to focus on your breathing.
Talking" positively to yourself can also help to alleviate stress. Thoughts we have are referred to as inner dialogue. What you "say" to yourself can affect you in much the same way as statements made by others. And your inner dialogue can influence your behavior. Selfstatements like "I will never reclaim my pre-pregnancy figure" or "the baby was crying all day, I needed those chips" can trigger you to behave in ways that are not supportive to your weight loss efforts or emotional health. Try the following three steps:
A common myth is that new mothers can nap when the baby sleeps. That looks good on paper, but in reality, you probably use that time to get chores done. Getting adequate sleep is important to your recovery from childbirth and for your physical and emotional health. When you are tired, minor frustrations are magnified and your ability to cope is diminished. Here are a few tips for getting the rest you need:
As a new mother, you'll find that managing your time will free you for activities you enjoy. Get a planning calendar. Form the habit of looking at your calendar for the coming week every Sunday evening. Note important appointments, but remember to write in the days you'II exercise and do things for yourself.
Planning is important, but be flexible. If you plan to do the laundry and a friend invites you to lunch, reschedule your date with the laundry. Learn to set priorities so you'll have time for fun, because taking time for yourself an important! You're worth it, and your baby will benefit by having a relaxed and rejuvenated mother.
Did you ever want to scream when your baby has awakened you three times for the fourth night in a row? Do you wonder whether you are the only person in the world who felt that way? New mothers, who stay at home with their babies day after day, sometimes do. And new mothers who return to work may feel isolated from co workers who've forgotten what it's like to have a new baby.
If this sounds like you, try joining a new mother’s support group. Many women find comfort in sharing difficult experiences and frustrations. And talking with women in similar situations may help you find solutions to common problems. You may be able to locate one through a school, church, hospital or community center or visit www.motherscenter.org or www.momsclub.org. If you prefer something less formal, look around your neighborhood. Parks and playgrounds are great places to meet other new mothers. Call a few women from your childbirth class and suggest meeting with your children for a play date. Consider starting or joining a baby sitting co-op so that you and the other mothers can take turns watching each other's children. Also consider joining a fitness club or sports organization that offers baby sitting. Chances are you'll meet other new mothers there.Select Your Plan
This program and any of its materials do not constitute medical advice or substitute for medical treatment.