Mindful Motherhood: Nurturing Mental Health through Mindfulness from Conception to Postpartum
Birthing individuals undergo many changes during conception, pregnancy, and postpartum recovery (i.e., changes in hormone levels, relationships, weight, and stress) that often have impacts on their mental health.
Ongoing complications during this time can develop into mental illness (such as postpartum depression and anxiety) which has several significant risks for parents (e.g., “mom burnout”) and baby. At its core, mindfulness emphasizes being fully present in the moment without judging our internal experience (thoughts and feelings). Research shows that individuals who practice mindfulness during conception, pregnancy, and the postpartum period have fewer depression and anxiety symptoms, shorter labor and delivery times, and are better equipped when coping with stressors. Furthermore, parents who practice mindfulness are more likely to have greater self-compassion. Bye-bye, parental guilt! What’s more, studies have shown that practicing mindfulness exercises for as little as three minutes daily can have significant and long-lasting improvements in one’s mental health.
Mindfulness Exercises to Try at Home:
Notice your breathing for 60 seconds. Track what each breath feels like as you inhale and exhale. Are some breaths longer or shorter than others? What is the temperature like for each breath (warm or cool)?
What does inhaling feel like (deep or shallow) and where in your body do you feel each inhale/exhale (nose cavity, throat, lungs, diaphragm, etc)? As you notice a thought or feeling coming into your awareness, simply acknowledge it as "thinking" or "feeling" and bring your attention back to the breath. Mindfully enjoy a snack or meal. First, start by looking at the meal/snack. Notice the colors and visible textures. Notice the smells and see what ingredients you detect just by using your nose. Observe any sounds the food is making (crackling, sizzling, crunching) by running your hand or utensil over it. Lastly, taste the food! Start with a small bite and notice the flavors and textures. Do this with each bite.
Listen to a new or familiar song and notice each note, lyric, pause in singing, etc for the duration of the song. When your mind wanders, gently bring it back to the song. What instruments can you identify by sound? What lyricas have you been singing incorrectly or what new lyrics did you pick up?
Ready to make a change? Postpartum Depression Therapy in New York, NY
If you live in New York State and would like to learn more about postpartum depression or would like additional support incorporating these tips into your routine, contact me today. I’d love to help.
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Other Services I Offer Online Anywhere in New York
Life brings many unique challenges, and we're here to support you every step of the way. In addition to postpartum depression therapy, I offer specialized services to help you navigate through different phases and experiences. Anywhere in New York, I offer burnout therapy, therapy for women, therapy for infertility and pregnancy loss, and family planning therapy.
About The Author:
Dr. Ruby Rhoden is a New York-based Licensed Psychologist who is dedicated to uplifting women through life changes and challenges, including reproduction. With a deep understanding of the complexities of burnout, Dr. Ruby provides a safe and supportive space for clients to explore their emotions and develop strategies to overcome exhaustion and regain their zest for life. She understands how unhelpful behavior patterns and mental health disorders uniquely impact women and uses evidence-based techniques to usher in sustainable change and relief. Dr. Ruby is dedicated to helping women develop healthier habits and relationships with themselves and their bodies so that they can connect to others and the world around them again. Dr. Ruby studied at Cornell University and Rutgers, The State University of New Jersey for her Bachelor's and Doctoral degrees, respectively. In her free time, she enjoys watching reality TV, supporting small businesses, and writing blog posts to remind all women that they are not alone.
