Balancing Mental Health and Motherhood: The Unattainable Made Reachable.
I hated it. I still hate it. Self-care. What does that really mean? Self-care in motherhood is like everyone looking good in a family picture–unattainable. Thank god for photoshop, AI and filters which make these goals at least reachable.
Becoming a mom is one of life’s most beautiful transitions — but it’s also one of the most challenging. While the joy and love you feel for your newborn are immeasurable, the demands of caring for a tiny human can leave you physically and mentally drained. It’s easy to forget about your own needs when you’re constantly putting your baby’s first. But here’s the truth: caring for your mental health is not only vital for you, but for your baby’s well-being too. When you’re feeling your best, you’re able to show up as the best version of yourself for YOU and your family.
Balancing mental health and motherhood doesn’t have to be an impossible task. Here are some practical self-care tips to help new moms manage their well-being while adjusting to this life-changing role.
1. Don’t Be Afraid to Ask for Help
This is actually the most challenging for new moms. We have been told over, over again to do it all in the same breath, it takes a village. This dichotomy leaves us helpless. Asking for help doesn’t make you weak or less capable, it makes you human, and more importantly, a mother. Ask yourself, if your friend, child, partner was struggling, wouldn’t you help? So what is the difference in helping your best friend,YOU.
Here is a practical way to ask for help. In the fridge or an area where it’s visible, make a list of daily chores. For example, taking the trash out every week, walking the dog, picking up groceries or mail, mom needs a nap, mom needs to shower, mom needs to brush her teeth, mom needs food— it’s okay to lean on others.
Remember, it takes a village to raise a child, and you deserve support. By accepting help, you’re giving yourself the space to recharge, and ultimately, you’ll be better.
2. Make Time for Small Acts
When you’re a new mom, it can feel like there’s no time left for yourself. But even small moments for yourself can have a big impact on your mental health. It doesn’t have to be a luxurious spa day or an hour-long workout. Even something as simple as enjoying a cup of coffee in silence, taking a walk around the block, or sitting down to read a chapter of a book can give you the mental reset you need.
These small acts allow you to recharge, even if it’s just for a few minutes, and help you stay balanced during the busiest days.
3. Prioritize Sleep (When Possible)
Sleep deprivation is one of the biggest challenges new moms face. It’s incredibly hard to function at your best when you’re running on little to no sleep. Although it’s easier said than done, try to find opportunities to sleep when your baby sleeps. If you are nursing, please understand the circadian rhythm of prolactin in helping you sleep. Here is the link. Coordinate shifts with your partner or a family member so you can get some uninterrupted rest.
If sleep is hard to come by, try relaxation techniques like deep breathing or a warm bath to help you wind down. And remember, it’s okay to let things go a little if that means getting the rest you need. Too much sleep and the inability to actually sleep is the first sign of postpartum mental health discordance. Please reach out to your healthcare provider or us.
4. Connect with Other Moms
Isolation is a common experience for new moms, especially if you’re at home a lot with your baby. Staying connected to other moms — whether in person or virtually — can provide a much-needed emotional boost. Sharing experiences, tips, and stories with others who are in the same boat can make you feel less alone.
Join a local moms’ group, connect with other new parents online, or reach out to old friends who have children. Just talking to someone who understands what you’re going through can be incredibly comforting.
5. Practice Mindfulness and Stress-Relief Techniques
Motherhood comes with an emotional rollercoaster. Some days, you’ll feel on top of the world, and other days, you’ll feel completely drained. In those tough moments, practicing mindfulness or deep breathing exercises can help calm your nerves and manage stress.
Taking even five minutes to close your eyes, focus on your breath, and center yourself can help reduce anxiety. Mindfulness allows you to stay grounded in the present moment, which can prevent you from getting overwhelmed by everything you have to do.
6. Don’t Expect Perfection
It’s easy to fall into the trap of thinking you need to be a “perfect” mom — that you should handle everything flawlessly, from your baby’s feeding schedule to your household duties. But perfection is an illusion, and trying to achieve it will only set you up for frustration and burnout.
It’s important to accept that you won’t always have it all together, and that’s okay! Lower your expectations a little and give yourself grace. Remember, motherhood is a journey, not a race. You’re doing your best, and that’s enough.
7. Seek Professional Help if Needed
It’s normal to feel overwhelmed, but if you’re struggling with persistent feelings of sadness, anxiety, or hopelessness, it’s important to reach out to a professional. Postpartum depression and anxiety are common but treatable conditions, and you don’t have to go through it alone.
Speaking to a therapist or counselor can help you work through the emotions that come with new motherhood. If you feel like you’re not yourself, it’s okay to seek help. Your mental health is just as important as your baby’s physical health.
Final Thoughts
Balancing mental health and motherhood can be challenging, but it’s not impossible. By prioritizing self-care, leaning on your support system, and accepting that things won’t always be perfect, you can find a balance that works for you and your family.
Remember, you are not alone in this. Every mom has her tough days, and every mom needs a little help sometimes. So take care of yourself — because when you feel good, your whole family benefits.
Have you found any strategies that have helped you during your journey as a new mom? Share your thoughts in the comments below! We’re all in this together.