New Mom Self-Care: Beyond Bubble Baths and Massages
— 3 min read —
Becoming a new mom is an emotional rollercoaster that combines overwhelming joy, immense love, and moments of sheer exhaustion. It can be an incredible time, but also one that can leave you feeling mentally, emotionally, and physically drained. While bubble baths and massages are often associated with self-care, they’re not the only way you can nurture yourself as a new mom. It can be helpful to build a toolkit of practical and simple practices that can help you feel grounded, calm, and connected, even when things feel chaotic.
Here are some ideas that can help you take a moment for yourself, even with baby by your side:
1) Basic Needs Check: Am I Hungry? Am I Sleepy? Am I Clean?
It might sound simple, but new moms can often overlook their most basic needs while caring for their baby. It is so important to check in with yourself - are you nourishing your body with food and water? Can you get any rest, even if it’s just a quick nap? Are you feeling uncomfortable, possibly needing a quick shower or a change of clothes? Taking care of your basic needs ensures you have the physical energy required to be present for both you and your baby.
2) Breathwork: Slow Down Thoughts and Regulate the Nervous System
Breathing exercises are a powerful tool for managing stress, especially during those overwhelming moments of motherhood. Techniques like box breathing can help you slow down your thoughts and bring calm to your body and mind. Even a few minutes of focused breathing can lower your heart rate and reduce anxiety, helping you feel more in control during chaotic moments. You can practice using breathing exercises any time—whether you're holding your baby or during a quiet moment while they sleep.
3) Movement and Nature: Getting Outside (Even If Just for a Few Minutes)
Stepping outside, even briefly, can be incredibly healing for a new mom. Nature has a calming effect on the mind, and studies show that being outside can lower cortisol levels (the stress hormone) and improve your mood. You don’t have to go on a long hike to experience the benefits! Even just sitting in your backyard or standing by a window with a view of the outdoors for a few minutes can be beneficial. Try taking a short walk with your baby in a stroller or carrier – let the fresh air work its magic on both of you.
4) Practicing Mama Mantras: Affirmations for Self-Compassion
Self-compassion is a vital form of self-care, especially when you’re adjusting to the demands of motherhood. You may face moments of uncertainty or frustration, but practicing mama mantras can help you reset your mindset. Repeating affirmations like “All moms struggle at times,” “I care for myself so I can care for others,” and “A bad moment does not make me a bad mom” can help you shift negative thoughts and remind yourself that you are doing the best you can. Positive self-talk reinforces that it’s ok to have hard moments. These affirmations can be repeated silently or aloud, in moments of stress, or when you need to remind yourself of just how resilient you are.
5) Reach Out for Support
Motherhood isn’t meant to be done alone and finding support is a crucial part of self-care. Whether it’s calling a friend or family member, or joining a mom group, connecting with others who understand your experiences can provide a sense of belonging and reassurance. Sharing your struggles and confiding in someone can be incredibly helpful. This can also help you to feel less isolated and validate that what you’re going through is normal.
Final Thoughts!
Self-care as a new mom isn’t about checking off a list of activities, but about building a tool kit that helps you stay connected and grounded. It’s about being compassionate towards yourself, nurturing your physical and mental health, and recognizing that taking time for yourself doesn’t make you any less of a great mom. Whether you’re checking in with your basic needs, practicing deep breathing, or finding your support system, these practices can help you feel more balanced and strong as you navigate the wonderful and challenging experience of being a new mom.
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This post was written by wellbe’s registered social worker Sarah Bogach. If you are in need of support, you can book an in-person or virtual visit with our social workers here.