5 Tips for Looking After Your Mental Health Postnatally
Make Yourself a Priority. It is easy to not feel like a priority, especially in this unprecedented time, when leaving the house is not part of a daily routine. Focus on the small tasks. Wake up, take a shower, get dressed and put on some lippy. I cannot remember the last time I wore make up! So have your morning coffee or tea, breathe, and get yourself ready for the day ahead. When you take some time out for yourself it can motivate you for other tasks ahead. You are up, you are moving, you are on it!
Keep a Mood Journal. This can help you keep track of any changes in your mood. It can help with focusing on the positives, and help you notice if any activities, places or people make you feel better or worse. It can be nice and quick. Something as simple as a smiley face or a frown next to a person’s name or activity so you can keep track. Later you can go back and reflect, when the emotions have settled, you might be able to make more sense of what you were feeling and why. Your emotions are valid. You might not be able to control how you are feeling, but you can control your response. Use the journal to look at ways you responded to certain moods. Give yourself suggestions of ways to respond in the future.
Be Kind to Yourself. You are living through a time that will be written about in the history books, there can be no expectations. We all have an idea of ourselves as a parent, but we can never live up to those expectations 100% of the time, especially in a time of uncertainty. Do not beat yourself up if you don’t do something you planned to, or if you find yourself feeling worse again. Allow yourself a break, never feel guilty or apologise for needing to slow down. Treat yourself how you would treat a friend in the same situation.
Exercise is Beneficial. I could fill in a whole separate page on the benefits of exercising postnatally! From a mental health perspective exercising releases endorphins and neurotransmitters which play a big role in the brain regulating your mood. Regular exercise can boost serotonin levels not only boosting your mood, but helping with sleep, and reducing stress hormones. If you are looking for a Postnatal Class look no further! KCF Postnatal Class has gone online. With the class comes access to a VIP Facebook Group with all our new mums providing an extra level of support, and a sense of community. Have a look at the website and join our online community! https://www.katecampbellfitness.com/focus-on-fitness
Nutrition is Key. Eating a well-balanced diet can increase energy levels and help you think clearer. Increase your water consumption, the NHS recommend 6-8 glasses of water a day. Your body is in a state of healing and Protein is vital to that process. It helps build and repair tissues. Even before you get the all clear to exercise from the GP you can be helping your body recover through nutrition. A well-balanced diet can lead to a well-balanced mind! If you need some recipes follow the link to our postnatal nutrition pack to help get you started. https://www.katecampbellfitness.com/keep-mums-fit-resources/postnatal-recipe-pack
Here at Kate Campbell Fitness we aim to provide our new mummies with encouragement and the support they need to begin the process of healing while they start their fitness journey. Well-being and physical health both need to be nourished, and we work hard to provide an environment that is comfortable.
Now more than ever it is important for you to hear that it is ok not to be ok! If you need any added support contact your GP or reach out to specialist organisations for more in-depth support.