Motherhood is a big responsibility, but it doesn’t mean you have to give up your own needs. Constantly sacrificing yourself can lead to a loss of individuality and sense of self-worth. To maintain harmony, it is important to find time to do your favorite things, meet with friends, and relax on your own.

Rest is a necessary component of harmonious motherhood. Taking time to relax will help you replenish your energy and restore your physical and emotional well-being. It can be a walk in the fresh air, reading your favorite book, or just some quiet time for self-reflection. Remember that rest is not a luxury, but a necessity for balance in life.

Maintaining harmony in motherhood and rest requires conscious effort. It is important to set boundaries and learn to say “no” when necessary. Trust your loved ones and share responsibilities to free up time for yourself. Scheduled breaks in your daily routine will help you conserve energy and balance your life.

At the end of the day, motherhood and recreation are not mutually exclusive concepts, but interconnected aspects of life. By finding a balance between family responsibilities and your own needs, you maintain harmony in your life and create a healthy and happy environment for yourself and your family.

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Deep breathing

Deep breathing is one of the simplest and most effective relaxation techniques to help reduce stress and calm the nervous system. Take a few minutes during the day to do a deep breathing exercise:

• Sit or lie down in a comfortable position;
• Close your eyes and breathe deeply through your nose, counting to four;
• Hold your breath for a few seconds;
• Slowly exhale through your mouth, also counting to four;
• Repeat this exercise for 5-10 minutes.

This simple technique helps to relieve tension and restore inner peace.

Meditation

Meditation is a great way to relieve stress and calm your mind. Even a few minutes of meditation can help you restore your emotional balance. Here’s a simple method for beginners:

• Find a quiet place where you won’t be distracted;
• Sit in a comfortable position, close your eyes, and focus on your breathing;
• Try to observe your thoughts without judging them. When you start to get distracted, bring your attention back to your breath;
• Start with 5 minutes of meditation a day, gradually increasing the time.

Meditation can restore inner balance, calm your nerves, and reduce stress.

Progressive muscle relaxation

This technique helps to relax muscles and relieve physical tension, which can be especially helpful after physical fatigue. Here’s how to do it:

• Sit or lie down in a comfortable position;
• Start with your toes and gradually move to your upper body;
• Tense the muscles of each part of your body (for example, squeeze your toes, then relax them), hold the tension for a few seconds, and then relax the muscles;
• Go through the whole body, stopping at each part: legs, abdomen, chest, arms, neck, face.

This technique helps relieve physical tension, improves blood circulation, and brings a sense of relaxation.

Yoga for relaxation

Yoga is a great way to relieve stress and restore emotional balance. Some asanas help to relax and calm the mind:

• Child’s pose – sit on your knees, then lean forward, touching your forehead to the floor. This pose helps to calm the nervous system;
• Cat-Cow pose – alternate upward and downward bending of the back on the four limbs, which helps relieve tension in the spine and improves flexibility;
• Dead Body Pose – lie on your back, close your eyes and focus on your breathing. This is one of the most relaxing poses that helps relieve stress and restore energy.

Yoga helps calm the mind, relieve physical tension, and restore emotional balance.

Visualization techniques

Visualization is a technique that involves creating calm and pleasant images in your mind to achieve inner peace. Here’s how to do it:

• Close your eyes and imagine yourself in your favorite place – on the beach, in the woods, or at a mountain resort;
• Imagine yourself breathing fresh air, feeling calm and harmony;
• Focus on the details – sounds, smells, colors;
• Stay in this imaginary place as long as you want.

This technique helps you to disconnect from everyday worries and plunge into a state of calm.

Aromatherapy

Aromatherapy can help create a relaxing atmosphere and relieve stress. Lavender, chamomile, ylang-ylang – these scents have a calming effect. Use essential oils in an aroma lamp or add a few drops to your bath to create a relaxing atmosphere at home.

Walking in the fresh air

Walking in the fresh air is a simple but very effective relaxation technique. Go outside with your baby, breathe in the fresh air, enjoy the natural sounds and scenery. This will help you relieve stress and restore your inner balance.

Conclusion

Relaxation for new mothers is an important part of maintaining health and emotional well-being. Relaxation techniques such as deep breathing, meditation, yoga, and outdoor walks can help relieve stress, improve mood, and restore energy. It is important to remember that time for yourself is not a luxury, but a necessity in order to be a healthy, happy and strong mother for your child.

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What problems can arise after childbirth?

Six weeks after the birth of a child is called the postpartum period, when the mother’s body returns to the state it was in before pregnancy. During this period, women may feel irritable, moody, have difficulty concentrating, or have trouble sleeping. Mood changes usually resolve within seven to ten days. If the symptoms of increased emotionality and sadness last for more than two weeks or interfere with caring for the child, new mothers may be diagnosed with postpartum depression.

Types of postpartum disorders

Childbirth is a difficult process that is accompanied by physical and hormonal changes. Types of postpartum disorders:

• Baby blues. A melancholic state that occurs in the first two to three days after childbirth and lasts no longer than two weeks. It is manifested by mood swings, sudden crying for no apparent reason, anxiety, and insomnia, and it resolves on its own and does not require treatment;
• Postpartum depression. Most often it has a long course, and symptoms can progress if left untreated;
• Postpartum psychosis. A severe form of depression that occurs in one woman out of 1000. Symptoms usually appear immediately after childbirth and last from two to three weeks to several months.

If you have signs of postpartum depression, you need to consult a psychotherapist. The doctor will conduct an examination, analyze complaints, refer you for tests and instrumental studies if necessary, and, based on the results of the diagnosis, select a course of therapy.

What is postpartum depression?

Postpartum depression is a disease that can develop in women after childbirth. It can lead to changes in the emotional state (mood swings, anxiety, and irritability) and physical symptoms (headaches, insomnia). The disorder has a negative impact on the woman, her partner, and the child.

Causes of postpartum depression

The nature of postpartum disorders is not fully understood. Possible causes of postpartum depression are hormonal changes: a drop in estrogen and progesterone, fluctuations in thyroid hormones – thyroxine and triiodothyronine. Factors contributing to the development of postpartum depression

• hereditary predisposition;
• lack of social support (for example, from a husband or parents);
• conflicts in marriage or relationships;
• difficult or premature labor;
• emergency cesarean section;
• complications during childbirth (umbilical cord prolapse, meconium aspiration syndrome);
• early childbirth (under 20 years of age);
• birth of a child with special needs (for example, in the presence of diseases or developmental pathologies);
• mental illness (bipolar disorder, schizophrenia);
• stressful events during pregnancy (separation from a loved one, job loss, illness or death of a relative);
• problems with breastfeeding (refusal of the infant to feed, insufficient milk supply);
• multiple pregnancy;
• financial problems;
• unwanted or unplanned pregnancy;
• sexual violence.

Smoking during pregnancy is also a risk factor for depression. Nicotine contained in tobacco smoke affects the central nervous system and can change the chemical balance in the brain. As a result, the level of neurotransmitters (serotonin and dopamine), which play a key role in regulating mood and emotional state, changes.

Postpartum psychosis is more likely to develop in women after the first birth, and recurs only in 30-50% of cases. Causes of postpartum psychosis:

• lack of sleep;
• autoimmune diseases;
• inflammatory process in the body;
• deficiency of vitamins B1 and B12;
• pathologies of the thyroid gland;
• electrolyte imbalance;
• stroke (cerebral circulation disorder).

Pathologies during pregnancy can contribute to the development of postpartum psychosis: preeclampsia (high blood pressure) and eclampsia (transverse muscle cramps). Risk factors include overweight, bronchial asthma, and diabetes mellitus.

Treatment methods for postpartum depression

A psychiatrist will help you get rid of postpartum depression after determining the severity, symptoms, and duration of the disease. Treatment of depression after childbirth:

• Tricyclic antidepressants. After childbirth, antidepressants help to stabilize mood, reduce anxiety, and improve a woman’s emotional state;
• selective serotonin reuptake inhibitors. Increase the level of serotonin in the brain, improving the transmission of nerve impulses in the central nervous system. They help improve mood and reduce symptoms of depression by affecting the chemical balance in the brain;
• norepinephrine reuptake inhibitors. Increase the level of norepinephrine, enhancing its effect in the brain;
• sedatives. Enhance the effect of gamma-aminobutyric acid (a neurotransmitter in the brain), which leads to a sedative effect and reduced anxiety.

Antidepressants prescribed for postpartum depression can be passed to the baby during feeding. However, the doses of medications in breast milk are minimal and safe for the baby, so there is no need to stop natural feeding (unless otherwise prescribed by a psychotherapist). The type and dosage of pills for the treatment of postpartum depression is selected individually for each patient.

Treatment for postpartum depression also includes psychotherapy sessions. The therapist helps to identify and resolve problems in relationships, supports the mother’s adaptation to a new role, and helps to restore and strengthen mental health.

Antidepressants, antipsychotic drugs, mood stabilizers, and benzodiazepines are commonly prescribed for the treatment of postpartum psychosis. The patient may also be prescribed electroconvulsive therapy, a procedure during which small electric currents are passed through the brain, causing controlled seizures. The therapy affects the parts of the brain responsible for emotions and mood, helping to cope with the signs of psychosis.

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Make physical activity part of your daily schedule

Instead of setting aside a special time for training, try to integrate sports into your regular day. For example, walking with a stroller outdoors can be a great physical activity that allows you to be with your baby and keep fit at the same time. You can vary the pace of your walk, sometimes adding a jog or a brisk step to increase the exercise.

Use exercises for your baby

There are many exercises you can do with your baby. For example, you can do light abdominal or arm exercises while holding your baby in your arms or close to you. Some exercises, such as yoga for moms, involve using your baby as a “weight” during your workout. This not only allows you to stay physically active, but also strengthens your emotional bond with your baby.

Find time for short workouts at home

Sometimes you may not have time for long workouts, but that doesn’t mean you have to give up on sports altogether. Use your free moments when your baby is sleeping or playing to do simple exercises at home. It can be as little as 10-15 minutes, but the regularity of such training will yield results over time. Choose exercises that don’t require a lot of space or equipment, such as planks, sit-ups, or push-ups.

Involve your partner or family members

If possible, ask your partner or relatives to help with baby care for at least an hour. This will give you the opportunity to fully exercise without being distracted by caring for your child. You can also train with your partner, which will not only be good for your health but also strengthen your relationship.

Choose workouts suitable for postpartum recovery

If you’ve just become a mom, it’s important to choose exercises that are suitable for postpartum recovery. Start with light exercises aimed at strengthening the pelvic floor, improving circulation and flexibility. Many women choose yoga or Pilates during this period, as these types of activities help not only to restore physical fitness but also to reduce stress.

Stay flexible in your schedule

One of the main difficulties for new mothers is the unpredictability of the schedule. Your baby may suddenly want to eat or fall asleep, and this can change your plans. It is important to be flexible and adapt your training schedule. Just because you couldn’t work out in the morning today doesn’t mean you should give up on your workout altogether. Take at least a few minutes to be physically active when you have free time.

Invest in comfortable sports equipment

If you have the opportunity, buy convenient sports equipment for your home that you can use while caring for your baby. For example, cardio equipment (exercise bike or treadmill) allows you to exercise without distracting from your baby. You can also buy a yoga mat or light dumbbells for exercising at home.

Combining sports and baby care is a reality, and you can find ways to be an active mom even if your schedule is full of baby care. It’s important to be flexible and not demand perfect results from yourself. Your physical activity shouldn’t be a burden, but rather a part of your daily life that helps you keep your energy up, improve your mood, and feel healthy and happy as a mom.

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Accept your emotions

First of all, it is important to understand that it is normal to experience different emotions after childbirth. You may experience moments of joyful happiness, and a few minutes later you may feel tired, anxious, or even sad. This is not a sign that you are doing something wrong. Hormonal changes, sleepless nights, and new responsibilities can cause mood swings, and that’s perfectly normal.

Talk about your feelings

Don’t keep everything to yourself. Talk to your spouse, family or friends about your feelings. Discussing your emotions can help you relieve tension and feel supported. If you find it difficult to find the words, try writing in a journal or contacting a psychologist who specializes in postpartum support.

Don’t be afraid to ask for help

It is important not only to admit your emotions to yourself, but also to ask for help. If you feel overwhelmed or tired, don’t be afraid to ask your family or friends for help. Taking time for yourself, even for a few hours, will help you to restore your emotional state.

Establish a sleep and rest regimen

After childbirth, a woman often suffers from sleep deprivation due to frequent nighttime awakenings of the baby. Without sufficient rest, emotional stability can be disrupted. Try to sleep when the baby is asleep. Ask for help to be able to rest, and also establish a sleep schedule when the child is a little older and sleeps longer.

Get some exercise

Physical activity has a positive effect on emotional well-being. Light exercise, yoga, or walking can help relieve stress and improve mood. In addition, exercise promotes the production of endorphins, the hormones of joy. This will help you feel better and regain your emotional balance.

Don’t be afraid to seek professional help

If you feel that you are not coping with emotional difficulties, don’t be afraid to seek professional help. A psychologist or psychotherapist can help you understand what you’re going through and provide effective methods to restore emotional balance.

Maintain a positive attitude

Sometimes a simple positive attitude helps. Remember that you are doing a great job, and every day brings new achievements. Focusing on small moments of joy, such as your child’s smile or first steps, can help keep you positive.

Restoring emotional balance after childbirth is an important process that takes time, patience and support. Accepting your emotions, seeking help, regular rest and physical activity will help you maintain emotional balance and enjoy motherhood. Don’t forget about yourself and your needs, because only a healthy and emotionally balanced mother can be happy and ensure the happiness of her child.

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Plan your day in advance

Planning is the first step to using time effectively. Even if your schedule changes every hour, you should set aside at least 10-15 minutes a day for yourself. Set a goal that every day you will find time for a short walk, meditation, or workout. Planning can help you organize your day and cope with new challenges.

Delegate responsibilities

Don’t be afraid to ask for help. Ask your spouse, family or friends to help with your child for at least a few hours so you can do something for yourself. It can be a walk in the fresh air, a trip to the store, playing sports, or just time to relax.

Use breaks for yourself

Use the moments when your child is sleeping to relax or do something you enjoy. If your child is sleeping during the day, use this time to do a quick exercise or just have a cup of tea in silence. Even a few minutes of quiet time can help to restore energy.

Do simple exercises at home

You don’t have to go to the gym to stay fit. Simple exercises to strengthen your back, abdomen, or yoga can be done at home while your child is playing or sleeping. Such activities help not only to maintain physical fitness, but also to relieve stress and improve mood.

Involve your baby in activities

When your baby is older, you can exercise together. For example, strolling in a stroller or light workouts with your baby playing alongside you will help you stay active. It will be good for you and your baby.

Create your own rituals for relaxation

Regardless of how much time you have, create small rituals to recover. It can be morning coffee in silence, a short meditation, or a bath. Rituals help you set yourself up for the day and maintain emotional balance.

Don’t be afraid to rest

It is important to remember that rest is no less important than work. If you don’t recuperate, you will get tired quickly, and this can affect your health and mood. Allow yourself to rest without feeling guilty.

Accept help from others

Don’t be afraid to accept help. It can be help with cooking, cleaning, or childcare. This will allow you to save time for rest and your own needs.

Conclusion

Finding time for yourself after having a baby can be challenging, but it is essential for your health and well-being. Small changes in your daily routine, delegating responsibilities, and taking moments to relax can help you maintain a balance between taking care of your baby and taking care of yourself. Remember that a healthy and happy mom is the best thing you can give your child.

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