Mental Health Archives - The Motherly Heap

Tips for Moms Dealing With Stress

Jordan N. — Tue, 10 Aug 2021 17:40:40 +0000

Moms, if you feel overwhelmed or your mental space is cluttered, it might be time to pause and learn some realistic tips in dealing with everyday stress. But let me ask this question first. What’s a recipe for a stressed mom? It’s the pressure of doing it all. Life throws you a curveball; you got it. Deadlines piling up and back-to-school shopping, you got it. Cleaning, paying bills, meal planning, and more – yes, YOU GOT IT. Everything and everyone depends on you. One task after the other, isn’t it? Even though your husband/significant other shares the duties of everything at home, it can still be hard to deal with it all. True, that the covid pandemic made it harder for parents to balance the daily grind. It also puts us on high alert for matters that concern the health of the family. Many and more are showing signs of burnout and increased physical ailments. But, of course, stress can be the culprit in all these circumstances. Wouldn’t it be glorious to have a day off from stress sometimes? Make time to readjust your schedule to squeeze in some stress-relieving methods to help manage your stress. Check out these simple strategies for stress management for moms that are attainable and realistic. Practical tips for moms dealing with stress. Slow down How are you supposed to do that? Schedules and deadlines are listed as bullet points on your monthly planner. If you are feeling pressured with time constraints, do some time blocking with each task. It gives you ample time to zero in on a particular job without the overwhelm. I understand the multitasking superpower moms have. However, when you are constantly running to complete tasks, stress makes it more challenging to achieve. Reevaluate your priorities. Overbooked calendars need purging. Then choose to do 3 TOP Priorities for the day. **Instant Download FREE PDF. Learn to let go of the things that are adding to your overflowing list. Identify what’s causing You stress. An excellent way to manage stress is to start pinning down the root cause of your stress. You can begin placing each aspect of your life into boxes, for instance. Each box represents a part of your life. Identify anything that’s causing you undue strain, worry, or distress. Is there a particular time of the day you feel stress rising? It can be helpful to pinpoint what’s happening around that time. Write them down once you identify the cause. Then, create a plan to handle the cause of stress individually. Balancing all areas of a mom’s life isn’t straightforward. You may need to modify a particular aspect or learn to adopt a new method of doing – to protect against mental overload. An excellent example to talk about is – stressful school morning. When everyone is rushing out the door, and you might forget essential things during the chaos. And you realized too late that stress hormones are happily dancing around. It’s good to prepare all school items the evening before. For example, insert all schoolwork in kids’ backpacks, layout the school outfits, and even your work clothes ahead of time. In doing so, you eliminate an apparent stressor during school mornings. Recognize Stress Symptoms as a Step to Manage Stress in Moms What are the common signs you see in yourself when you become stressed? Do you recognize any symptoms of stress right away? Learn to identify how you react to stress. As a result, you can help pinpoint your level of stress tolerance. I’m not suggesting that you bear any stress that comes your way. Instead, it examines your stress reaction and your capacity to remain calm under pressure. It is determining when you are feeling overloaded. Remember the times when your patience and anger get the best of you? How about the physical symptoms such as heart racing, sleeplessness, stomach aches, and throbbing headaches? The inability to focus and judgment lapses; sound familiar? The body is complex and can only regulate what it can. So listen to your body and what it’s showing you. Find Calming activities for Yourself. Finding methods that relieve stress is personal. Moms take on daily meditation, physical exercise (mood booster), or even a regular afternoon walk. Others practice easy deep breathing exercises, yoga, journaling, or art. Some utilize an app to help them with mental health self-care. Look for stress-relieving ways to restore your inner peace and develop that practice for your benefit. Practice self-care even for only several minutes a day. Take that time to recharge yourself. Again, this is done in emphasis to what works for you. If you’re lost for ideas, try out these steps in rediscovering yourself. More helpful tips in dealing with stress for moms Take a Five (Time-Out) Tell yourself you need this time-out. A simple stress break if you want. 1 Minute of Silence 2 Minutes of Hug 3 Minutes of Deep Breathing 4 Minutes of Stretching 5 Minutes of Prayer When stress manifests itself, take yourself out of your current disposition. If you are with your kids, ask an adult in the house to keep an eye on them. Then, remove yourself from the area of stress and take your FIVE. New moms whose stress meter is rising can do this – make sure the baby is safe in the crib and then step out for a few and breathe. You can also apply this method at work. Step out of your work area and practice some breathing exercises and maybe stretching. Take a mental health day – request for a day off. Sometimes, distancing yourself from the hectic monotonous work, even for a day, can restore some charge to yourself. Enlist Help from Others It’s not a downfall moment to ask for help. If you’ve identified that keeping up with the house contributes to your stress level, then maybe it’s time to get some professional cleaning help once in a while. Try not to put too much weight when household tasks aren’t checked off the list the same day. You are a priority, especially if stress is clouding your mind and plowing your body. When grocery shopping trips contribute to your stress, arrange a curb pick-up or have them delivered to your doorstep. **As an amazon associate, I earn from qualifying purchases. During times of stress, don’t forget about your village. Reach out to your support and convey your needs. Talk it out with trustworthy, supportive people in your life. Your husband or significant other may take you out to dinner to unwind; have a trusted someone look after the kids for 2-3 hours. Take the night off. Find parent groups that you can connect with. The parent circle can also aid you in lowering stress simply by sharing parental stories and relating to these stories, and knowing that you aren’t isolated in this journey. The support you gain from this group extends solid what most moms never anticipated. Help from others also includes talking to a licensed therapist. In addition, working to find and outline coping strategies is good stress management to consider. Invest in your Family Time Busy families can neglect to spend quality time together. For example, if both parents work outside the home, sometimes, the remainder of the hours are spent on household chores; other home duties and bedtime are reserved for kids. Make it a point that there’s a family downtime together. Such as family game nights, book time with younger kids, catching up with your teen and going for outdoor fun weekend activities. Find the family adventures that you all can enjoy and unwind together. Laughter and having fun together can help decrease any stress or tension at a given moment. Spend on Stress-Relief Products that can help You Stress reduction can also be paired with products that promote relaxation and calm. Check out this list of stress-relieving items to help moms who are stressed out. It may surprise you to see that a simple product can do wonders in combating stress in your life. Seek out resources like books written by experts in the field of stress management. Discover how you can incorporate methods to reduce and handle stress every day. Try Nature Outing Last but not least, explore nature. Take on the healing properties of nature and benefits to reduce stress. When surrounded by nature and the new scenery, the mind focuses on the calmness and sounds of the environment. There are seven reasons to get outside in helping manage your stress, according to the American Institute of Stress. The American Psychological Association in Nurtured by Nature – “Spending time in nature is linked to both cognitive benefits and improvements in mood, mental health, and emotional well-being.” Let nature help you in attaining better control of your emotions, thoughts, and overall well-being. Plenty of ways to handle stress – find what works for YOU. When we become frazzled, pressured, and stressed out from our parental duties and responsibilities, our mental health suffers, and bodily symptoms of stress resurface. As we take care of our mental wellness, physical, emotional, and spiritual aspects follow. On the other hand, neglecting them can cause undue stress to your overall well-being, towards your parenting, and self-regulation. Managing your stress can bridge balancing your home and work life. It also strengthens you to face parental challenges with restored calmness and intentions. Stress is, unfortunately, experienced by moms every day. However, there are several ways and methods to reduce stress to a minimum as possible significantly. I’m hoping these tips in dealing with stress can be helpful for moms. **This information is for general purposes only. It isn’t a substitute for any medical or professional advice. For more information and your situation, please get in touch with your doctor regarding any condition. RELATED POST: Stress Relief Products for Moms: Recover and Relax What are other strategies you use in managing your stress? Let me know in the comment. If you found this post helpful, please share it.

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Stress Relief Products for Moms: Recover and Relax

Jordan N. — Sat, 07 Aug 2021 21:05:59 +0000

Are you looking for products that are intended for stress relief in moms? What about some books to enjoy while you learn how to reduce your stress levels? Moms are always busy caring for everyone at home, finding work-life balance, staying healthy, and everything that comes with life. It’s not easy not to get overwhelmed with all the things moms are tackling every single day. But, no matter how we try to manage our time and layout plans ahead, stress has a way to sneak in. That’s the time for us moms to recharge ourselves, reduce our stress levels, and reclaim our peace of mind. **This post contains affiliate links. If you purchase from the affiliate links, I may earn a commission from your purchase. There’s no extra cost to you if you decide to click and buy. Thank you for your continued support of this blog. Full Disclosure** Here are products that can help Moms with Stress Relief Bath soaks A nice warm soak in the bathtub helps you relax after a full-packed day. Check this combo set from Dr. Teal’s and let it ease the tension from your body. Essential Oils for Diffusing Enough said about the benefits of essential oils in your life. As an avid essential oil patron, it’s genuinely a natural remedy to help keep stress at bay. Blend some combinations of lavender, peppermint, and frankincense and diffuse them around your bedroom. You’ll be inviting relaxation galore. If you are pregnant, be sure to check with your doctor first before you start or include essential oils in your routine. Motivational Stress Balls These therapeutic balls aren’t just for strengthening the muscles of the fingers and hands. This product is also great for relieving stress by squeezing these balls as you do deep breathing exercises. Microwavable Heating Pad This peculiar shape heating pad is designed to provide heat therapy where you need it. It helps with headaches, stress-induced migraines, or neck stiffness. Do you have any joint pain? You can use these on elbows, wrists, knees, or ankles too. Stress Relief Tea Warm calming teas can help you reduce those stress hormones in your body. So take a generous sip of this calming tea anytime tension builds up around and time to unwind. Shiatsu Neck and Back Massager Whenever you feel tense around your neck, shoulder, or back, you can grab this powerful massager and get relaxed. After a long day at work (being a nurse), I also use this one to massage my calves. Stress Gummies Can I say, Heck Yes! My sister-in-law introduced these gummies to me when we were about to travel on a 24 hr flight. That was January of 2020. It really does help with everyday stress, and it still has a regular spot in our medicine carousel at home. Nourishing Calming Body Lotion Nothing feels like pampering your skin after a great relaxing shower with a calming body lotion. I have my favorites, and this is one of them that gives the best-moisturized skin, and the smell is relaxing too. White Noise Sound Machine This machine isn’t just for babies, you know. Some moms use this device to help get a goodnight’s sleep. The sounds lull you to rest, relax and eventually sleep. So check this mommy-approved sleep-inducing machine. Essential Oil Diffuser Necklace The felt pads are washable and reusable. This diffuser is perfect if you want quick stress relief on the go. It can also serve as a nausea remedy companion if you use essential oil to combat nausea. What a combo – remedy + fashion! Dual Foot Massager Roller After working a long shift, this roller has been heaven-sent to release the tension on both feet and improve circulation. You roll your feet, and you’ll be saying – ahhh. I hope you aren’t ticklish, though they have an option to fix that too. RELATED POST: Admit It: Moms Need Self-Care In This Hard Year Journals and Books Every situation is unique to each mom; find books/resources that fit your journey. These are two books I recommend checking out. Also, these two journals are helpful to work with hand-in-hand with your journey in managing stress. I’ve included a mini-review of each to help you choose what might resonate with you. Then, check these books/workbooks out individually for in-depth reviews from other people who benefited from using them. Focused on Mindfulness and other methods to help reduce stress. No Worries: A Guided Journal to Help You Calm Anxiety, Relieve Stress, and Practice Positive Thinking Each Day by Bella Mente Press – A 12-week journal for stress and anxiety, a great companion to do daily. This journal presents you with several self-care inclusions, thoughtful reflections, exercises to address your fears and worries, and practical mindfulness tips. Mindfulness Workbook for Stress Relief: Reduce Stress through Meditation, Non-Judgment, Mind-Body Awareness, and Self-Inquiry by April Snow, LMFT – This particular workbook houses several techniques to practice mindfulness, whether you are a beginner or an expert. For example, when stress occurs, the mind and body respond automatically to the stress stimuli, and if not addressed, you’ll experience long-term adverse effects of stress. – Some mindfulness methods include Body Scan Meditation, Simple Deep Breathing, and other realistic ways to incorporate mindfulness in your daily life. Try Softer: A Fresh Approach to Move Us out of Anxiety, Stress, and Survival Mode–and into a Life of Connection and Joy by Aundi Kolber, MA LPC – A book about slowing down, a different approach to dealing with stress and everyday struggles. This book also focuses on extending compassion to yourself, handling your emotions and connections, and finding meaning in how God intended you to be. The Stress-Proof Brain: Master Your Emotional Response to Stress Using Mindfulness and Neuroplasticity by Melanie Greenberg, PhD – This book makes you dive into understanding why stress is present in your life, then shows you practical ways and evidence-based methods to manage stress in your life. Are you prepared to live calmly and be happier in your personal and professional life? Check out this book. Stress Relief for Moms and Products For Relaxation Stress is an everyday part of our lives as moms. Yet, as much as we want to close the book and try to raise our flags and call it quits, we push through. Sometimes, we don’t need to push through; instead, slowing down maybe the other option in managing our stress. It makes it harder for moms to care for themselves when stress levels are at the highest point. However, how we respond to stress can change how we handle them and open windows of self-reflection. There are plenty of options for relieving stress for moms, and finding the ones that fit what you need makes all the difference in handling your stress. I hope some of these stress relief products are helpful for moms who are dealing with stress daily. **This information is for general purposes only and not as a substitute for medical or any professional advice. These products were chosen and recommended based on personal use and preference. However, it’s still your responsibility to do your research about such products you’d like to try. Do you have a favorite product helping you relieve stress? Let me know in the comment below. I’d love to hear about some remedies that are working for you. Also, please share this post.

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My Personal Story of Postpartum Anxiety (More Than I Can Handle But Overcome with Grace)

Jordan N. — Wed, 04 Aug 2021 14:57:16 +0000

This post is my personal story of Postpartum Anxiety and how I overcame it. As I recount my experience with postpartum anxiety, I am baring myself, open and vulnerable. Even though it’s scary to share this part of my life, I’m sharing this personal story because I want to do my part – in helping at least one mom who is experiencing Postpartum Anxiety. There may be triggering words in this post for moms who had pregnancy losses and intrusive thoughts. Becoming a mom was the most joyous occasion in my life. I’ve never felt vulnerable and joyful at the same time. Motherhood indeed takes you to a high level of emotions, yet it can also take you to the lowest of low. You know my career background as a nurse and a mom of three. In my nursing education, we had lessons on perinatal mental disorders, and I’ve never particularly paid much attention to postpartum anxiety as much as postpartum depression. I couldn’t say I put effort into acquiring more knowledge about the topic before it happened to me. But, when I experienced it with my firstborn, that’s when it all began. I felt sidetracked when postpartum anxiety (PPA) hit me during my first delivery. I wasn’t entirely aware it could happen that quickly and fiercely. But, when it did, it knocked me off my feet. Yes, that feeling. I wasn’t prepared to look PPA straight in the eye and stay along with the path paved around my postpartum period. My story of Postpartum Anxiety: What was it like for me? It was the scariest and out-of-mind experience I’ve ever been on. When I was recovering home after the birth of my son, I was constantly alert with heightened worries and physical symptoms. My heart was invariably racing at all times; I couldn’t sleep, my body was crumbling. In addition, I would have constant nausea and felt stressed all the time. I didn’t want to go outside. I didn’t want anyone visiting our home. Also, the constant unannounced visits made it worst. I was a first-time mom, and I thought all of these visits were supposed to make everyone happy besides me. **Trigger Warning: Death, Intrusive Thoughts I would have racing thoughts as he will be in grave danger and die anytime soon. But then, I would constantly check if he was okay. He was a healthy and happy baby; he was perfectly safe. To me, it was the excessive, repetitive thoughts and images of harm coming to my son that shackled me to the ground. Then it progressed to thoughts of me getting harmed or dying as well. And, finally, the feelings of impending doom – strike whenever, wherever. I know in my heart that I would never hurt my baby or myself; I was even scared to have those recurring thoughts. But I couldn’t shake them off, no matter what and how I tried to do it on my own. Almost identical to having obsessive-compulsive symptoms on top of my severe anxiety. I felt slowly sinking in my dangerous thoughts, and my body was responding in a way that I can’t control either. It was very much like a spin-around ride of unending negative thoughts repeatedly cycling, and I can’t stop it. It wasn’t just once. **Trigger Warning: Death, Miscarriage Postpartum anxiety didn’t happen only when I had my son. I also came face-to-face with it again when I lost my baby girl and when I had my premature daughter at 28th weeks. Although, I had it more times than others. Every experience was different each time. Losing a child was the hardest to overcome, along with the postpartum anxiety and depression. It was like seeing yourself in a horror movie, crawling out of a shut window in a cold basement with blood all over you. My miscarriage was the most heartbreaking experienced I’ve ever encountered. I never really know how it was for many moms who had pregnancy loss until I walked through it. The moment I felt my heart stopped hearing the words that there wasn’t a heartbeat anymore. I was hemorrhaging at home five days after discovering my pregnancy loss, and I had to undergo surgery. I was in my second trimester already; it wasn’t supposed to happen. But sadly, it did. I questioned myself why it all happened. I blamed myself for the things I had no control of. It was crippling. The anxiety symptoms came back along with depression. Insomnia, excessive worrying, uncontrollable bodily symptoms, and all depression symptoms you can ever read about. I never in my mind that I could ever have survived feeling both at the same time. That was beyond what my human power could handle. RELATED POST: Postpartum Anxiety and Tips for Moms Who Have It Instead of being truly happy being pregnant again, anxiety crept back in… Going through pregnancy after a loss was way beyond what I could ever imagine. It was like flying through a raging storm cloud, unable to see the end of it. Every little thing was triggering me. When another threat of early miscarriage, my perinatal anxiety continued to rise to an absolute height. Any twinge or discomfort in my body, I was hyper-alert, and I would worry excessively. Even going to the bathroom was a nightmare, fearing there’ll be a sight of blood. I would constantly listen to my baby’s heartbeat using a home portable doppler. I would call my OB clinic more times than I can ever count. (My OB clinic addressed every question and concern I ever had.) The constant fuel of worries and fears… Suddenly I was bleeding around the 16th week (second trimester) while at work. I had to be monitored closely for more episodes of intermittent bleeding by my OB doctor. The bleeding finally stopped. My baby was safe and unharmed inside. Then my anxiety got worse. When I had an early C-section due to preeclampsia, I was not responding to treatment after grueling five days in the hospital. Again, my baby was only 28 weeks at that time. It was too early but life-saving for both of us. It was too much, more than enough for me to go down the drain again. Every day was a struggle for me. This time was different from the previous episodes. It was still difficult, but I was able to recognize what was happening to me. Although that was the case, it wasn’t easy at all. Just thinking about what will happen to my sweet baby girl and being in the NICU was enough for my mind to spin over. It was enormously more challenging when I also had to be present and be there for my son. Although I know my husband was there for him, I’ve felt I’ve failed him as his mom. He didn’t deserve to have a mom that was barely hanging on. I still have to wake up, show up and keep going. On top of that, my daughter is fighting for her life in the NICU. So she also needed a mom who cares for herself and strives to stay healthy – mind and body. My husband was the trooper in all of these. When I couldn’t show up for everyone or myself, he picked up what he can and carried us all through. And the person who reminded me that it’d all be alright. How did I manage all that? Although all of it was crippling me, I continued to stay positive. However, it was beyond difficult due to my emotions being all over the place. I’m thankful for my supportive husband that through it all, he’s my rock. I also made sure I reached out to my village: my parents, relatives, friends, and close nursing colleagues. I continued my trust in God. There wasn’t anything He can’t do. He’s my Amazing Grace and my Refuge. He strengthened me and kept me in His Perfect Love. The most loved verse of mine at that time was “Perfect Love casts out fears.” 1 John 4:18 I reached out to my doctor and sought help. As a result, I started on meditations, relaxation methods, and other interventions. To sum, all three experiences of having postpartum anxiety required different approaches each time. Exercise also helped with my mood, both my anxiety and depression. Somehow, it lifted me and gave me another purpose to focus and push more for myself. Self-care practice helps me save myself. I’ve learned to calm my mind through meditation and yoga practice. In addition, writing how I felt when anxiety comes full force helped me reduce some of my burdens. Lastly, I committed to putting myself first for my healing and recovery. It wasn’t easy to overcome all of it, but I gave my best. All of these postpartum anxiety experiences and my story had made my motherhood hard. However, it made me a stronger person coming out of it. I am grateful for being a mom, and I wouldn’t exchange it for anything. It taught me that even how prepared I was to become a mom finally, I did not know what comes ahead. It taught me that healing could happen no matter how slow; it’s steady and full of grace. The people who loved me will be there no matter what and are willing to support me. For that, I’m grateful. I’ve been fortunate that I have a solid support system, and my healthcare team is responsive. In addition, my faith in God kept me centered. Takeaways for Moms with Postpartum Anxiety I want to let moms with postpartum anxiety know that they can overcome it, and your story doesn’t end there. To know that you aren’t alone in this battle. You are more powerful than you think. You’ll heal in time and recover at your own pace. Don’t let it define you or your motherhood. When you take a step forward to acknowledge what you’ve been through, you’ll discover a new strength that is incomparable to your past or what you’ve gone through. Find strategies that can help you in your healing journey with PPA. Remember, there is help for you. Also, set clear boundaries around your postpartum period regardless if you are experiencing postpartum mental disorders. It has been shared by many moms, especially first-time moms, the overwhelming pressures of others. It is your healing time, your recovery phase. You decide what you can take and limit what you can’t. RELATED POST: First-Time Mom? The Honest, Raw, and Obvious Truth Here are simple tips for managing postpartum anxiety: To know yourself and the profound changes in your body and mind. Take care of yourself; prioritize yourself Speak up about your fears around your pregnancy, labor, birth, and recovery. Create a strong system of supportive people in your life and ask for help. Take it easy on yourself, don’t blame yourself that it happened to you Continue to seek help when needed – from your doctor, therapist, and other healthcare providers. Make time to bond with your newborn as you possibly can It may be hard to see the end of the tunnel, you may think you aren’t good enough for your baby, or you may think you failed. Those are not true. These thoughts will all be lessened in time, and hopefully, you’ll recover. Healing from your postpartum anxiety can take a long time and requires your commitment. Take it each day at a time, as I did. In the end, you heal from within, and your overall mental health and wellness will resurface in time. My story of postpartum anxiety is one I keep tucked in my heart, knowing I fought the hardest and I healed. If you are battling postpartum anxiety and need help, please reach out to your doctor or call the resource below. Moms can reach the NAMI HelpLine Monday through Friday, 10 a.m.–8 p.m., ET.1-800-950-NAMI (6264) or info@nami.org RELATED POST: Postpartum Anxiety and Tips for Moms Who Have It Have you gone through postpartum...

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