Taking care of you

self care in pregnancy and postpartum

Nutrition - eat nutritious foods throughout the day

Exercise - get regular exercise to reduce stress (walking, postnatal yoga, etc.  It doesn't have to be for a long period of time and should be an activity that you find enjoyable. Speak to your dr about more vigorous exercise and don't lift anything heavier than your baby in the first 6 weeks).

Sleep and rest - get a good nights sleep.  When possible, it's okay to accept help from your partner or someone who you trust to care for baby so that you can get a stretch of 6 hours of uninterrupted sleep. Other types of rest can include: physical rest like yoga, stretching, massage.  Mental rest, sensory rest -quiet time, turn off screens, bright lights, etc. that can be over stimulating.  Creative rest - journalling, artwork, taking in the beauty of the outdoors.  Emotional rest - sharing your feelings and resisting the "need to please".  Spiritual rest - those things that help you to feel a deep sense of belonging, love and acceptance. 

Time for self - it's ok to take some time for yourself, even if it's not a long time. Do something that you enjoy that is just for you.  

Support - build a support network and don't be afraid to accept or ask for help when you need it.  As human beings, we grow through and towards our connections with others.

"In our lives, we have seasons of giving and seasons of receiving. . .As a new mother, you are in the season of receiving"

Birdie Gunyon-Meyer, RN, PMH-C

Counselling, psychotherapy, breathing techniques, progressive muscle relaxation, guided imagery, mindfulness, meditation,biolateral music, medications, socialization and peer support can be very beneficial.

-listen and support their feelings

-don't judge 

- prepare a meal, do laundry/housework/grocery shopping, take care of other children, care for the baby while mom sleeps/showers or takes some "me time".

-ask mom what specific things she needs

-encourage her to seek help

-develop a relationship with the baby

-educate yourself about PMADs

-take time for yourself

-find someone you can talk to.  When our loved ones are struggling, we often struggle too.