Tips To Maintain Your Mental Health After A Baby by Sienna Warton

January 7, 2026January 7, 2026 ~ Eleanor Segall ~ Leave a comment

(image: Josh Willink)

Everyone tells you how amazing it is once the baby comes. And it is, no doubt. But everyone also skips the part of how hard and confusing it can be at times. You lack sleep, run on instinct and love, and all of the responsibility comes down on you hard. But all that’s normal.

Every parent gets that mix of joy and struggle at some point. However, if the downs start to outweigh the ups, you should take a pause and look at it more deeply.

All the Emotions No One Warns You About

Before birth, it’s all about the baby – the ultrasound photos, due date, tiny clothes and picking names. But few people prepare you for what happens after.

In reality, many of the emotional changes begin well before birth. Reading about mental health during pregnancy can help expecting parents notice early signs of anxiety or mood shifts that often carry into postpartum life.

All the hormonal changes and lack of sleep can make even the simplest task feel difficult. Anxiety, sadness, and self-doubt can creep in, sometimes out of nowhere. In fact, around one in five women experience postpartum depression or anxiety, and partners often feel it too.

But remember, no one really gets into it completely ready, and everyone learns as they go.

Rest Isn’t a Bonus, but a Necessity

“Sleep when the baby sleeps.” You’ve heard it a million times, and it’s certainly easier said than done. But rest really is essential. It’s how your body heals, and your mind resets.

You can try using the 5-5-5 rule: five days in bed, five days on the bed, five days near the bed. No strict formula to it, of course, but use is a reminder to slow down a bit.

If naps still seem impossible, just lie down for a few minutes and breathe, even when your brain insists that your baby needs you every second. And if someone offers to take a night shift, let them. One full night of sleep can change how you see everything.

Pregnancy and early parenthood can really impact maternal well-being. You must learn how to rest effectively, because your recovery is your number one priority next to your baby.

When “Baby Blues” Don’t Fade

Crying for no clear reason? Worrying constantly about the baby? That’s normal in those first days. However, if it lasts more than two weeks, or you start feeling numb, detached, constantly anxious and worried, there could be something more to it.

Watch out for signs like:

Persistently low mood
Trouble bonding with your baby
Racing thoughts or panic
Appetite or sleep changes that don’t make sense
Thoughts of harm to yourself or your baby

If these sound familiar, reach out to your doctor, midwife, or mental-health professional. With help, things do get better. Getting support early makes healing faster and safer, for both of you.

Take Care of Your Body

It’s hard to think clearly when you haven’t eaten since breakfast or when you’ve lived on coffee for days. Keep yourself hydrated – a water bottle within reach works best. Your body needs steady fuel, especially if you’re breastfeeding.

Once your doctor says it’s okay, take short walks or stretch a little. You don’t need to “work out”, just move a bit. And if you’re healing from a C-section or stitches, follow the recovery plan. Pain makes everything harder.

Small Things Count

Some days, you’ll feel like you’ve disappeared under all the baby tasks. But you’re still there, you just need to remind yourself.

Try reclaiming tiny moments. Close the bathroom door and take that shower – even if it’s a quick one. Put on a song you love. Drink your coffee before it goes cold. It sounds silly, but it matters. The little things add up. You don’t need a meditation app or fancy breathing routine.

Just stop for a second, notice your breath, maybe wiggle your toes on the floor. That’s it. Even a minute or two of peace can reset your nervous system.

Know When to Ask For Help

There’s a point where no amount of self-care or deep breathing can help. If you’re struggling to function, or if each day feels harder instead of easier, that’s your signal. That doesn’t mean you’re weak; it means you’re human.

Postpartum depression and anxiety are real medical conditions, but they’re treatable. A doctor, midwife, or therapist who understands postpartum life can help you find the right mix of support. Sometimes that’s talking, sometimes medication, sometimes both. The right kind of help makes everything easier.

Give Yourself Time

Recovery after birth doesn’t move in a straight line. One day you’ll feel like yourself again, the next you won’t, and that’s fine. Your body, mind, and heart all need time to settle into this new life you have.

Rest when you can, ask for help when you can’t.

Some days, progress is just making it through – and that’s still progress.

8 Ways I Deal with Anxiety as a Mom (Mum) by Kara Reynolds.

November 11, 2021November 11, 2021 ~ Eleanor Segall ~ Leave a comment

Anxiety is hard to manage. When you have children, your stress levels can skyrocket. You have to get it under control to stay sane.

Fortunately, you have plenty of holistic methods that help — often as much as medication or therapy. Here are eight ways I deal with anxiety as a mom. I hope these tips help you, too.

Loneliness can kill. A national cross-sectional survey found an association between patients who reported feeling isolated and increased mortality from all causes.

I don’t know what I would do without my other mom friends. While it’s challenging for us to all coordinate our schedules to meet up as a group, I make a point to get together at least once a week with someone outside of my family for tea or a nice partner workout. It helps us both feel more connected and lets us shuffle off our mortal mom-coats for a minute and celebrate ourselves, not our roles in life.

2. I Practice Breath Control

Regulating your breath (like in childbirth) can help calm physiological processes.

Focusing on your inhalations and exhalations alone helps you slow down your pace of breathing. Techniques such as 2-to-1 breathing, where you exhale for twice as long as you inhale, can further help to relax you. Navy SEALS use a method where they inhale for four, pause for as many beats, then exhale for the same count to calm their panic in crises.

3. I Choose My Mental Battles Carefully

As a mom, you see danger everywhere. I used to drive myself mad every time my kids strayed from my sight, but I learned to pick my mental battles more carefully as they got older.

For example, I could lie awake tossing and turning all night, wondering if the parents at my child’s sleepover drink or take drugs in front of the kids. Conversely, I could simply meet with them before the big night and assuage my fears.

4. I Check-in With My Body

You know that you get irritable when you have a cold. However, minor aches and pains can sometimes leave you snapping at loved ones without realising the underlying cause. My back might groan after a day at my desk, but taking it out on my family only creates more problems.

Therefore, I’ve learned to check in with my body regularly. I made mindful body scans a part of my routine meditation practice. These days, I do them anytime and anywhere, taking a few moments to breathe into tight areas and ease mild pain.

5. I Move When I Don’t Feel Like It

Who hasn’t had those days where going to the gym seems like a chore? Yet, I’ve also discovered that pushing through often makes me feel better than remaining stationary. I trick myself into moving even when I don’t feel like it.

How? I tell myself that I will work out for only five minutes. I give myself full permission to stop if I still feel lousy and sluggish after that time. However, I usually find the energy to keep going once my blood starts flowing.

6. I Eat Healthfully — Most of the Time

I used to go to diet extremes. Sometimes, I’d throw caution to the wind, declaring, “life’s short. Eat a donut.” Other times, I’d go on strict diets, eschewing everything that didn’t fit the meal plan until I went slightly crazy and binged.

Now, I practice the 80/20 rule when it comes to eating. I eat foods that fall into my approved “healthy” categories 80% of the time. For the remaining 20%, I indulge in whatever I like.

7. I Stay Away From Alcohol

A funny thing happened to me during pregnancy. Despite the increased pressure with a new life on the way, I felt less anxious. It didn’t take more than one or two postpartum cocktails to discern the reason.

Alcohol messes with all kinds of neurotransmitters. While it initially decreases feelings of tension, it comes roaring back with a vengeance when you sober up and your brain tries to return to homeostasis. You could find yourself feeling even more tense and irritable — and craving another drink to take the edge off.

For me, it’s simply easier to pass on the anxious feelings altogether. I found healthier ways to relax.

8. I Meditate

Although it may look like I’m doing nothing, my meditation time is the most critical part of my day. Without it, I wouldn’t function nearly as well in daily life.

You don’t need anything except three to five minutes of quiet time each day to start. If you sit silently in mindfulness, you’ll amaze yourself with how long even that short span seems the first few times. If you struggle, guided meditations can help you find zen, and they’re available free on YouTube.

Moms, How Do You Deal With Anxiety as a Parent?

The eight tips above help me deal with anxiety as a mom. I hope that this advice will likewise help you decrease your stress levels.

This article was written by Kara Reynolds, editor of Momish