Mastering Calm: Secrets to Conquer Anxiety as a New Mom!

Becoming a new mother is an incredible journey filled with love, joy, and countless beautiful moments. However, it can also bring overwhelming feelings of anxiety. Many mothers experience this emotional rollercoaster, which can make their transition challenging. The good news is that you are not alone, and there are effective strategies to help you navigate this experience calmly. In this post, I will explore practical tips and techniques that are designed specifically to help lower anxiety as a new mom. I also implemented these throughout my motherhood journey to help ease overwhelm and tackle each day the best I could!

Understanding the Roots of Anxiety

Anxiety in new mothers often arises from various sources. For example, factors like the pressure of caring for a newborn, the fear of inadequacy, sleep deprivation, changing relationships, and managing new responsibilities can trigger anxiety. Understanding these triggers is the first step in managing your anxiety.

Recognizing that feeling anxious is a natural response can be comforting. Studies show that nearly 70% of new mothers report experiencing symptoms of anxiety. Knowing that many new mothers feel the same way can help foster a sense of camaraderie and support. Things that might cause me to feel anxious, could be very different than what might trigger you, so take a few moments to write down some of the things that give you that anxious feeling.

Embrace Self-Care

Prioritizing self-care is essential in lowering anxiety. When you have a little one to care for, it can be easy to forget your own needs. However, taking time for yourself is critical for maintaining good mental health.

Consider dedicating just 15 minutes each day to activities that recharge you. This could be as simple as enjoying a warm bath, reading a chapter of your favourite book, or practicing mindfulness exercises. Remember, self-care isn’t selfish; it’s necessary for your well-being! My daily self care routine included a shower, eating healthy foods, and going for a short walk and reading before bed.

Build a Support Network

Building a strong support network is vital for your mental health. Surrounding yourself with friends, family, and fellow new mothers creates a safe space to share experiences and feelings. This kind of communication can help relieve feelings of isolation. You might find that opening up reveals that many others have similar struggles.

Consider joining a local mom’s group or an online community through Facebook or Peanut. Research indicates that mothers with an active support network report 30% lower anxiety levels compared to those without support.

Practice Mindfulness and Deep Breathing

Mindfulness can be a game changer for managing anxiety. Mindfulness practices help you focus on the present instead of worrying about the future. Simple techniques, such as deep breathing, can greatly reduce anxiety.

Try including brief mindfulness exercises in your routine. For example, find a quiet spot, close your eyes, and take 3-5 deep breaths. Concentrate on each inhalation and exhalation to help ground yourself and be present. I would perform deep breathing many times throughout the day such as, first thing in the morning to start the day with calm, while doing dishes, sitting in my car before driving to town, before my meals etc. Try to use this technique as many times in the day you can.

Set Realistic Expectations

New mothers often struggle with unrealistic expectations, whether imposed by society or created internally. The idea of being a perfect mother can lead to feelings of failure when reality doesn’t match. It is important to set achievable goals and understand that asking for help is okay.

Remember, every mother’s journey is unique. Celebrate your small victories, such as successfully soothing a crying baby or completing a simple task. On challenging days, be gentle with yourself. You are doing your best, and that is more than enough. On the harder days I would be happy with simple accomplishments like feeding myself and my son, being clean and getting out of the house.

Get Moving

Physical activity is a superb way to fight anxiety. Exercise releases endorphins, which can boost your mood naturally. Although finding time to work out can seem tough, adding movement to your daily routine is easier than you think. Taking your baby for a 30-minute walk in a stroller can effectively incorporate exercise into your day.

Think about joining a postpartum exercise class. This can be a great chance to meet fellow new moms while staying active. The connection and shared experiences can further lessen feelings of anxiety. If you want help getting moving, book a free call with me to see how my services could give you the exercises you need to get safely back into exercises after having a baby.

Establish a Sleep Routine

Sleep deprivation is a common issue for new mothers and can raise anxiety levels. Even though getting quality sleep may seem impossible with a newborn, establishing a sleep routine can help create a more restful environment.

Whenever you can, nap while your baby sleeps. Also, practice good sleep hygiene by creating a calming bedtime routine that might involve dimming the lights, closing your blinds, getting the room cool or listening to soothing music. There are many ways to improve sleep and I can help you with that through my 8 Week Postpartum Transformation Program: check out those details here. 

Learn to Say No

As a new mom, you may feel pressured to accept every invitation or attend every event. However, it’s perfectly acceptable to decline invites that may elevate your anxiety or overwhelm you. Learning to say "no" is empowering and essential for managing your mental health.

Focus on activities and events that truly bring you joy. By prioritizing what matters most, you can maintain a clearer mind and a more manageable schedule. Having less external pressures will allow you to feel calm and able to handle your week, so say 'no' when you feel it's right for you.

Create a Calming Environment

The environment you spend your time in can significantly impact your mental well-being. Design a soothing space at home where you can retreat during moments of anxiety. Consider incorporating calming elements like soft lighting, gentle colours, and comfortable seating.

You could also set up a special "me-time" corner filled with items that help you relax, such as journals, candles, or your favourite teas. I love getting out into nature, put my bare feet on the grass, get in some water, walk through the trails, whatever you have access for is great!

Enjoying nature can ease your anxiety.

Embracing the Journey Ahead

Navigating motherhood alongside anxiety can be challenging, but it is completely manageable. By implementing strategies like prioritizing self-care, forming connections, and practicing mindfulness, you can create an environment filled with calm and resilience.

Remember, it is perfectly fine to ask for help and take breaks when needed. Embrace your new role with confidence, knowing you are doing your best. By mastering these techniques, you can overcome anxiety and fully savour the beautiful experience of motherhood.

Seek Professional Help

If feelings of anxiety feel overwhelming or persistent, seeking professional help is crucial. A therapist or coach who specializes in postpartum mental health can provide effective coping strategies tailored to your needs. Remember, asking for professional support is a sign of strength, not weakness.

If you want to ask me questions about anything above or see what it would be like to work together, feel free to email me: kbhealthcoach1@gmail.com