There are many reasons why a new mum can feel a bit flat and down. Recovering from labour, sleep deprivation, hormonal changes and adjusting to a whole new life can be overwhelming. Here are some simple mood-lifters that may help you feel happier and healthier as you transition into motherhood.
- Ensure your nutrient levels are up to scratch: especially B vitamins, magnesium, calcium and zinc. Taking a good quality breast-feeding multivitamin will help to supply the appropriate nutrients at the required doses.
- Ensure you eat 2-3 serves of oily fish (salmon, anchovies, sardines, mackerel) each week.
- Eat protein with every meal for healthy nerves and energy levels.
- Don’t skip meals and eat regularly.
- Avoid refined sugars and snacking on highly processed foods.
- Increase intake of whole grains, legumes/pulses, seeds and nuts to provide sustained energy and numerous nutrients.
- Increase your intake of seasonal vegetables and fruit. Eat organic or locally grown produce where possible and always wash fruits and vegetables before eating.
- Drink 2-3 L of water every day. Dehydration can lead to feeling tired, irritable and moody.
- Avoid caffeine as this will affect your own sleeping patterns which can further add to feeling down and tired.
- Address fatigue. Sleep when your baby sleeps and prioritise your day so that your need for sleep is addressed.
- Set realistic expectations of what you may be able to get done in a day.
- Gentle exercise is highly effective at lifting the mood and making you feel good! Engage in regular yoga classes or take a walk in the sunshine, but remember to listen to your body and to take it gently at first.
- Joining a mother’s group is a positive way of meeting other mums with babies of a similar age. If you feel comfortable, discuss how you are feeling with some of these mums. It might turn out that a number of you are feeling the same way and can help each other work through things.
- Take time to nurture your relationship with your partner.
- Do something nice for yourself as often as possible, but at least once a week.
Seeking help
Talking to your partner, family and friends about how you are feeling can greatly help you to get a sense of perspective on things. You may even like to ask them for a little bit of help doing the daily chores. The extended family used to always work together when a new baby was born and the mother was never made to feel ashamed or inadequate for asking for help. In fact, it was considered rude not to ask!
If you feel you need more professional support, then a counsellor or psychotherapist will be beneficial, or consider seeing a naturopath for recommendations on what may be safe to take if you are breastfeeding.
There are a number of excellent websites that also offer information: