Posptartum Depression is real. And it's only part of the story. We dig in to ALL of the stuff that no one tells you about, but you NEED to know. Dr. Kat, Psychologist and specialist in perinatal mental health, interviews moms, dads, experts and advocates about how to cope, manage and recover from perinatal mood and anxiety disorders. We talk about postpartum depression, postpartum anxiety and SO MUCH MORE! We get real. We get honest. We put on our stigma crushing boots and address the realities of the transition to motherhood and parenthood. Learn about it before you find out about it the hard way! You don't have to suffer! www.momandmind.com
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Posptartum Depression is real. And it's only part of the story. We dig in to ALL of the stuff that no one tells you about, but you NEED to know. Dr. Kat, Psychologist and specialist in perinatal mental health, interviews moms, dads, experts and advocates about how to cope, manage and recover from perinatal mood and anxiety disorders. We talk about postpartum depression, postpartum anxiety and SO MUCH MORE! We get real. We get honest. We put on our stigma crushing boots and address the realities of the transition to motherhood and parenthood. Learn about it before you find out about it the hard way! You don't have to suffer! www.momandmind.com
449: Behind the Sessions: 2 am Pep Talk, Part 3: Middle-of-the-Night Self-Care
Mom and Mind
33 minutes
1 month ago
449: Behind the Sessions: 2 am Pep Talk, Part 3: Middle-of-the-Night Self-Care
In Part 1 of this series, we discussed how heavy and burdensome things can feel in the middle of the night when you are alone with your baby, struggling to function and feeling exhausted.
In Part 2, we ventured into what it’s like when anxiety and intrusive thoughts pop up in the middle of the night. Today’s focus is on the importance of taking care of YOU, even in the middle of the night. You could feel “touched out” and overwhelmed, forgetting that you need self-care, too. You need to actively and intentionally have a plan. Let’s explore this topic further!
Show Highlights:
Your options in the middle of the night may be limited.
Think ahead and plan for water/snacks while taking care of the baby. Have them available nearby.
Consider your personal comfort: blankets, socks, a sweater, or a small fan
Plan for other options for music/noise besides doom-scrolling on your phone.
After tending to the baby's needs, do some gentle stretches to help your neck, shoulders, and arms relax and release tension.
“Are there small do-able things I can do to inject a little more self-care and attention into that hour or so in the middle of the night?”
The magic in a slow, deep breath in and out to regulate your nervous system
Feeling physically tired and “wired” at the same time
Self-care is NOT selfish!
Enlist your partner to help—before bedtime. (Dr. Kat shares tips about asking for help in the right way.)
If you have that feeling of dread about the middle of the night, find one thing that brings you comfort and calm; add it into your middle-of-the-night practice.
Consider using affirmations and meditation for grounding and self-compassion.
Give yourself the same kindness that you would give to a friend.
Resources:
Call the National Maternal Mental Health Hotline at 1-833-TLC-MAMA or visitcdph.ca.gov.
Please find resources in English and Spanish at Postpartum Support International, or by phone/text at 1-800-944-4773.
There are many free resources, like online support groups, peer mentors, a specialist provider directory, and perinatal mental health training for therapists, physicians, nurses, doulas, and anyone who wants to be more supportive in offering services.
You can also follow PSI on social media, including Instagram, Facebook, and other platforms.
Visit www.postpartum.net/professionals/certificate-trainings/for information on the grief course.
Visit my website, www.wellmindperinatal.com, for more information, resources, and courses you can take today!
If you are a California resident seeking a therapist in perinatal mental health, please email me about openings for private pay clients.
Learn more about your ad choices. Visit podcastchoices.com/adchoices
Mom and Mind
Posptartum Depression is real. And it's only part of the story. We dig in to ALL of the stuff that no one tells you about, but you NEED to know. Dr. Kat, Psychologist and specialist in perinatal mental health, interviews moms, dads, experts and advocates about how to cope, manage and recover from perinatal mood and anxiety disorders. We talk about postpartum depression, postpartum anxiety and SO MUCH MORE! We get real. We get honest. We put on our stigma crushing boots and address the realities of the transition to motherhood and parenthood. Learn about it before you find out about it the hard way! You don't have to suffer! www.momandmind.com
