For new mums, sleepless nights, and the whole new learning curve when it comes to looking after a newborn baby can soon begin to take its toll, leaving you feeling exhausted, overwhelmed, and far from your former vibrant self. While there’s no doubt that having a baby is a joyous experience, it puts both body and mind under immense pressure, and from giving birth to juggling all the new tasks and responsibilities – including, potentially, an eventual return to the working world – trying to find yourself again in amongst it all can feel impossible.
But with a few small tweaks to your schedule and by giving yourself the time you need to succeed, you can regain your vitality and truly thrive – both in your new role as a parent, and as yourself. Here, we look at four ways you can reclaim your vibrance and form an unbreakable bond with your baby.
Find time for self-care
It can be hard to find time to look after yourself with a new life to put first, but as they say, you can’t pour from an empty cup, and nurturing your physical, emotional, and mental well-being during the postpartum period is key to get you back to feeling your best as soon as possible.
Getting enough sleep is, of course, somewhat easier said than done, but sneaking in a nap while your baby sleeps will allow you to catch up on some much-needed shut-eye. It’s all about being strategic and squeezing some downtime in while you can – so don’t hesitate to ask for help from your partner, family, or friends to allow yourself time to rest and recharge and consider hiring a nanny to allow you plenty of time to yourself.
Eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can provide essential nutrients to support your postpartum recovery and energy levels. Many new mums find themselves low in iron, so if you’re feeling particularly wiped out then be sure to have your levels checked to see if you need to supplement. Also make sure to incorporate red meat, beans, lentils and leafy greens – all of which are rich sources of iron -into your meals regularly. Finding time to cook can feel like mission impossible, so consider hiring a personal chef or request the help of your partner, wider family and friends to ensure you’re getting the nutrition you need. If you’re breast-feeding, then this is particularly important and will make sure your baby is receiving the nourishment they need, too.
Engaging in gentle movement, such as walking, yoga, or stretching, can help improve circulation, relieve tension, and boost mood during the postpartum period. Listen to your body and start slowly, gradually increasing the intensity as you feel ready. A personal trainer who specialises in postpartum fitness will be able to set you off on the right track. Investing in a pelvic floor trainer is also a good idea and will help you to gently regain strength in that area after giving birth.
And take time to check in with yourself emotionally and mentally, acknowledging your feelings without judgment. Journaling, mindfulness meditation, or talking to a trusted friend or therapist can help process emotions and alleviate stress.
Build a support network
Having a strong support network can make all the difference in your journey as a new mum and get you well on the road to reclaiming vitality more quickly. Surround yourself with people who uplift, encourage, and support you, and that you know you can reach out for help when you need it. As well as family members, who may be able to help with childcare when you’re in need of a break, it’s also important to connect with other mothers who can identify with what you’re going through and provide some much-needed advice and encouragement. Mother and baby groups can be a great way to connect with others who are at the same stage as you in the journey and can help to remind you that you’re not alone and that it’s normal to take some time with finding your feet.
Allow those closest to you to provide emotional support and practical assistance as needed. If you think you might be struggling with postpartum depression, anxiety, or any other mental health concerns, make an appointment with a healthcare provider or therapist for support and guidance. Help is always available.
Practice mindful bonding with your baby
The postpartum period is a time of profound bonding and connection between mother and baby, and practicing mindful bonding techniques can deepen this connection and enhance your overall well-being.
Skin-to-skin contact with your baby is one simple way to support this, so practice it as much as possible, whether during breastfeeding, cuddle time, or nap time. As well as helping with the bonding process, it also regulates your baby’s temperature and heart rate, and releases feel-good hormones for both of you.
Gentle baby massage is another great way to promote relaxation, stimulate circulation, and strengthen your mutual bond. Use gentle, rhythmic strokes and communicate with your baby through eye contact, touch, and soothing sounds.
Foster your identity outside of motherhood
While becoming a mother is a profound and transformative experience, it’s important to remember that you are more than just a mother, and maintaining your own identity outside of this can help you to maintain a sense of balance.
Where time allows, indulge in some of your favourite hobbies and activities, meet up with friends, and treat yourself to some ‘you time’ with a solo day at the spa. From painting and gardening to cooking or writing, engaging in activities you enjoy as an individual can help you keep hold of a sense of self and purpose beyond motherhood.
The bottom line
The postpartum period is a time of immense change, growth, and transformation for new mothers, and whilst it can often feel overwhelming at times, it’s possible to get back to the very best version of yourself in no time. Above all though, take your time and avoid putting pressure on yourself to get there any more quickly than you’re ready to. There’s no rush, and enjoying this precious time is your number one priority, so take each day as it comes.
