Ten ways to help me

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the days and weeks after birth may be the best time in your life, but they may also have emotional, mental and physical requirements. When many new mothers focus all their attention on the baby or want to recover their body before the baby, they must also give themselves some thin-layer mental and emotional scanning. Whether it's catching a few ZS, spending time for yourself, or being with a loved one, every new mom can take simple steps to ensure she's at her best in terms of emotional health.

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emotional stress for a new baby, the psychological impact of having a baby varies from mother to mother, but Dr. Elizabeth Waltman, a psychologist at dawn rehabilitation center on Newport Beach, California, said that mothers can experience everything from hormonal changes to insomnia to incompetence of their parents Feeling, even afraid of other people's judgment. Dr Michelle Kelly, assistant clinical professor at the University of Villanova School of nursing, added: "women usually have an idea about the weeks after childbirth - their ideal perfect pregnancy." "Even if all goes as planned, hormonal changes during and after pregnancy can make everyday life more emotional." "

relevance: Dr. Elizabeth Waterman

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if this is your first attempt as a new mother, the pressure can sometimes be unbearable, and many women mistakenly hide their feelings or evade others for fear of being considered an incompetent parent 。 Instead of isolating yourself, it's better to be with friends and loved ones, whether it's sharing your worries or feelings with someone, or simply having a cup of coffee and then leaving for a few minutes. Dr. Elizabeth Waterman says simply finding someone to talk to or just sit with can help relieve stress and loneliness in a new mother. She says it's down to creativity, despite the time spent dancing and drawing. Dr. Scott Weiss, a physiotherapist and owner of the bodhisson health and rehabilitation center in New York City, said that reading or writing may not be important at birth. Finding time and ways to express creativity is the key to feeling emotional health after childbirth. "Being able to be creative again, back to yourself, helps you get back to your rhythm," he said. Try to keep a diary for 15 minutes a day, or take a dance class at a gym or local community center, so you're not only creative, but you're with other people as well.

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find a quiet place

whether it's 30 minutes of mediation time, or just two minutes of slow and deep breathing, it will instill a sense of relaxation and calm. Daily routine can help you keep calm and concentrate, said Dr. scotwell. The boss of the bodhison health center. "Meditation is very important," he added, "as long as you are alone for a while, count your breath or observe the wind blowing on the tree, it can help." You can also try relaxation exercises, such as yoga, dance or Taijiquan, to help you adjust your mind, body and spirit, Weiss suggests.

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hit your stride

juggling diapers, doctor appointment, nap time, bath time. And feeding time may take over your life completely in the first weeks and months of life, but the sooner you get back to your prenatal routine - or at least some superficial routine - the better, says Dr. d.p.t. Scott Weiss and the boss of New York City Health Center bodhisson. Try sitting down for breakfast or coffee in the morning while your baby is napping, or doing your regular evening run while your spouse is looking after things around the house. "Start over and try to keep your schedule," Weiss advises. "Get back on track as soon as possible."

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make time to go to bed

it seems impossible to integrate the whole night's sleep - even a nap - into the new life of the newborn, but sleep is essential, said Dr. Elizabeth Waterman, to regulate your mood, energy and physical health. "Taking any chance to sleep can make a new mother happier and more prepared to take care of her baby," she added. If possible, sleep at least seven hours a night. If that's not an option, get as much sleep as you can at night, then coordinate your daily naps as your baby dozes, and more.

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for help, and you may want to do everything your way at the birth of a newborn, ask for help from others, or ask them to help you with household chores - whether it's having your mother look after you for an hour when you go to the gym or having your partner snooze. Feeding your child with a bottle at the right time can help you reduce the pressure you are bound to feel. "People around you will really help you," Dr. Scott Weiss said. "They want to support you, and you don't want to push them away. As long as someone is around, kicks out happiness, kicks out a positive mindset, T. "

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stay active

just as exercise helps to restore body shape after childbirth, it is also the key to improve physical and mental health, said Dr Elizabeth Waterman, Psy. D." exercise has a lot of benefits for emotional and mental health, which can help To help new mothers feel more capable and confident about their role as mothers, "she said. Once your doctor allows you to exercise, you should slowly start walking, stretching or breathing for about 30 minutes a day. Gradually increase the duration and intensity of exercise, and recover to the intensity before the baby within a few months after delivery.

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healthy diet

while moderate exercise and sufficient sleep can be used as energy booster and pressure reducer. Healthy diet, balanced and nutritious diet can also bring spiritual and emotional benefits to new mothers. "Eat healthy, nutritious food," said Dr. Elizabeth Waterman.It's empowering so that she can focus on her new mom's responsibilities and address the extra weight she gained during pregnancy. " Try to add protein rich healthy foods such as salmon, blueberry and orange fruits, spinach, broccoli and collard greens to your diet to get the most benefit.

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build a good relationship with your baby and spend a lot of time with your baby after delivery. Any chance to combine with your happiness will help improve your chances of entering the emotional peak. Michelle Kelly, Ph.D., a clinical assistant professor at the University of Villanova School of nursing, recommends breastfeeding to enhance your affinity, if possible. Being with your baby can help reduce anxiety and increase the connection between you and your newborn. "Breastfeeding is the best nutrition for babies and has great health benefits for women," Kelly said. "Credit: pixland / pixland / Getty Images

seeking professional help

postpartum depression may be a serious problem for new mothers - it should be solved with the help of doctors. "You put too much energy, time, and energy into your pregnancy, and then everything becomes melancholy," Dr. Scott Weiss said. "Things slow down, just you and your kids. If you notice loneliness or emptiness, loss of appetite, or a decrease in your enjoyment or interest in daily life, schedule an appointment with a doctor or medical institution to help you overcome this common disease.

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