5 Wellness Tips to Improve Mental Health for the Overwhelmed Mom

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May is Mental Health Awareness Month.

According to the National Institute of Mental Health, postpartum depression “is reported to occur in 15% of women”. Here’s a few simple wellness tips to keep you mentally prepared for the chaos that is motherhood!

Quality Sleep

Studies show there are relationships between the daily amount of sleep we get and mental acuity. A study from the University of Pennsylvania reported that people who had only 4.5 hours of sleep a night felt more stressed, angry, sad and mentally exhausted. Lack of sleep for mothers can result in higher levels of anxiety, stress, and even depression.

If you find it particularly hard to sleep, try making your bedroom a comfortable, sleep-inducing environment. Clear clutter from your eyesight, turn on a softly lit lamp (instead of a bright overhead light), and keep it cool and quiet. Check out this silk sleep mask to slink over your eyes.

It’s also important to establish a calming pre-sleep routine. Invest in a diffuser to emit calming essential oils like lavender or eucalyptus. Turn off Netflix and grab a good book to help you drift off to sleep. I recently kept Four Winds next to my bed for an easy before-sleep read.

Eat Well

It is proven that the foods we eat can correlate to the way we feel. Increasing your intake of foods rich in vitamins and antioxidants can allow your brain to boost alertness, calm the mind, and allow the brain to regenerate cell damage.

Antioxidant-rich foods contain beta-carotene (which can also help improve skin), and/or Vitamins C and E. Include some of these foods in your mealtime recipes, or for a quick lunchbox snack!

Broccoli
Cantaloupe (peak season from June through August)
Blueberries
Peppers
Potatoes
Strawberries
Pumpkin
Sweet Potato
And nuts and seeds

Get Outside

Orange marigold with plant stake “Proud Plant Parent”

Studies show that getting yourself outside and getting “nurtured by nature” can improve attention, lower stress and even increase empathy and compassion. When my son was born, the world was still in lockdowns and we weren’t able to do much. Being stuck in our tiny 2/2 apartment didn’t help either. So, we got out to all the parks we could explore, breathe fresh air and explore nature! I’m pretty sure we made it to every city, county and state park in Fort Lauderdale. Now that we’re in Palm Beach Gardens, we’ve been doing the same here.

Getting outside is easier than you would think and it has great benefits for your mind and your mental health. You can look on your local municipality’s website to locate community parks. Typically, they’ll also list amenities like a dog park, or splash pad. Kids can be entertained by just sticks and rocks, so it’s also a way to model clearing your mind and enjoying the beauty in nature to your children.

I’ve created a sitting garden to enjoy the outdoors in my own backyard! Starting with simple (easy-to-care-for) greenery, I decorated our patio with plants and flowers to encourage me to get outside! Coffee somehow tastes better in the morning sun. Create your own garden and let the kiddos take responsibility in watering and maintaining the plants.

Pamper Yourself

Every mom’s season of life may look different right now. And, so does “self care”. In your season of life, a grocery store trip alone may be enough time to clear your mind and get a couple of minutes to yourself. But, I wouldn’t consider that “pampering”.

Flatlay photo: Bath salts, Essential oil roll-on, moisturizer and sleep mask

Scheduling “me time” has helped me to make sure I am setting aside time to take care of myself. In my season of life, pampering looks like a long shower (one in which I actually get to shave!) I throw in a few of these Shower Steamers and relax in a long, hot shower…no kids allowed!

Other simple ideas to pamper yourself can be:

Buy yourself flowers!

Grab a good book and a fancy cup of tea.

Check out Parenting’s List of Easy Ways to Pamper Yourself for more ideas! This article breaks down simple ways to pamper yourself by cost, time and how to rethink date night in the busy season of motherhood!

Connect

Often, as mothers, we crave community. We look for a sense of relatability and understanding in the friends and family we keep close to us. Social media has bridged the gap between finding that in the online world, but it’s important for us to connect as mothers in the real world!

Aside from Facebook mom groups, I found a sense of connection through therapy. When I was noticing myself becoming extremely irritated and angry at little things throughout my day, I began to think therapy may be a solution. I was yelling at my son and not the wife or mother I knew I could be. I wasn’t connecting to my son or my husband and I needed help to find a way to be better.

Finding a therapist I liked and felt safe enough with was important to me. Through therapy, I learned skills that have changed my perspective on motherhood, marriage and life in general. It was not easy to find a great therapist. Starting with my insurance, I looked up their list of providers. I narrowed down therapists by specialization and found my current therapist, which specializes in postpartum issues.

Connection was key for me to remain engaged and present in my relationships. When I was pregnant (in a pandemic!) I felt alone, which led to depressive thoughts. I was nervous to seek outside help, but was brave to do it. I am happy where I am in therapy and feeling connected has been the best part of this journey.

So, there you have it!

5 wellness tips to improve your mental health.

What do you do to take care of you, momma?

If you are really struggling with managing your emotions, it’s OK to ask for help.