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Prenatal Meditation ♥ Mindfulness Pregnancy Yoga Relaxation Techniques For Stress & Anxiety ♥

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Ante and Postnatal depression - and recovery.

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Ante and Postnatal depression - and recovery.

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One woman's experience of perinatal depression and recovery

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Madeline's Story - Antenatal and Postnatal Depression

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A not-for-profit organisation dedicated to providing Pre- and Postnatal Mental Health support services to women, men and their families.

Our offerings encompass one-2-one support and holistic well-being for women and men throughout pre conception, pregnancy and in the postnatal period.

Providing support to women, men and their families during both their pre- and post-natal journeys as they navigate mental health challenges

Mothers Matter is a dedicated organisation specialising in pre and postnatal mental health, providing unwavering support to expectant and new parents throughout the critical early stages of their child's development, up to the age of 5.

Our comprehensive range of free services includes community-based home support, Integrative one-on-one counselling, enriching community groups, well-being hubs, supportive befriending groups, and enlightening education classes. These services are meticulously designed to proactively address perinatal mental health challenges among new parents.

Our team would like to work with you in building your connection with yourself, your pregnancy and your baby. We offer the support we can in whatever way is needed to you, at the time you need it.

You matter, we matter, Mothers matter.
Let us hold your hand through the fog.

Our Wellbeing Hubs are a place for new parents to make friends and access support. A safe and welcoming environment to meet with local mums and make new friends.

Our meetings help Mum remember time for themselves - a hot drink, a chat and some time for her. Hub staff can help with the babies, so Mum can enjoy this valuable time connecting with other parents.

Mothers Matter is supported by:

Prenatal and postnatal mental health is paramount to us. Stopping women getting to breaking point is the reason behind why we have developed Mothers Matter.

Our support helps build self-esteem and guide mothers to overcome perinatal and mental health problems.

At Mothers Matter, our overarching goal is to combat the feelings of isolation and loneliness that can often accompany the journey into parenthood. We are committed to empowering the individuals who engage with our services by nurturing their self-esteem. This empowerment is achieved through empathetic listening, the provision of effective coping strategies, and a deep exploration of thoughts, feelings, and behaviours.

We forge a holistic bond with both mothers and fathers, as well as their families, within a welcoming and secure environment. In addition to our mental health services, we extend our support by offering clothing banks and nappy banks, ensuring that basic needs are met. Above all, we provide a non-judgmental space where the simple act of being heard and understood can make all the difference.

If you feel you may benefit from any of our services, then please contact Mothers Matter:

Unit 2 Crown Buildings,
Tonypandy CF40 1QF

Monday - Friday 9.30am - 5.30pm
Saturday 9.30am - 2pm
Call: 01443 548590

How can we help?

Feel free to ask a question or simply leave a comment.

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Mothers Matter CIC - Perinatal and Postnatal support for mothers and their families. Counselling services for mothers in Rhondda Cynon Taff

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Info leaflets and also other links to support services in Wales

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Search for support local to you

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A Health and Well-being Wales Partner

Find local and national organisations and services that can help you...

Find help, services and information near you. Use the options below to refine your search.

Focussed or broad

Focussed or broad search

Services provided mainly or wholly for...

What matters to you?

You can BROWSE Dewis Cymru by selecting what matters to you on the following pages. Start here by selecting 'Children and young people' or 'Adults'.

Children and young people

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Find more well-being information at www.dewis.wales

We will take reasonable steps to ensure the information within the website is as accurate as possible. We cannot be held responsible for the accuracy of this information. The contributors themselves maintain their own information and they welcome feedback about the accuracy of the information they provide. Those accessing it are advised to take reasonable steps to consider its content before acting upon it. This could include seeking professional or specialist advice before taking, or refraining from, any action on the basis of the information within our website.

Please note that the results found when searching in English or Welsh on the English and Welsh sides of the website ( www.dewis.wales or www.dewis.cymru) will sometimes differ. Providers can (subject to rules around language standards that apply to some provision) choose to enter their information in English only, in Welsh only, or bilingually. Whilst we try to use the technology within the site to limit the impact of their choice, both terminology and the structure of the languages mean that differences in the results produced is sometimes inevitable.

We assume no responsibility for the content of websites linked on our site. Such links are provided for your information only and should not be interpreted as endorsement by us of those linked websites. We have no control over the contents of those sites or resources. We reserve the right to reject or remove links to any website if we find the site content inappropriate.

For more information please refer to the full terms and conditions.

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Find local and national organisations and services that can help you...

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A Health and Well-being Wales Partner Find local and national organisations and services that can help you... Find help, services and information near you. Use the options below to refine your search. Focussed or broad Focussed or broad search Services provided mainly or wholly for... What matters to you?

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Useful info and support from the NCT

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How you might be feeling | Information and support on life as a parent | NCT

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Having a baby is physically challenging but it can also be emotional. It’s so important to share how you’re feeling because you’re definitely not alone.

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Chat to Me is a great service run by CTM Mind. If you just need someone to talk to or help knowing where to turn, they can help

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Overview

Postnatal depression is a type of depression that many parents experience after having a baby.
It's a common problem, affecting more than 1 in every 10 women within a year of giving birth. It can also affect fathers and partners.

It's important to seek help as soon as possible if you think you might be depressed, as your symptoms could last months or get worse and have a significant impact on you, your baby and your family.

With the right support, which can include self-help strategies and therapy, most women make a full recovery.

Depression during pregnancy

Depression in pregnancy (antenatal depression) is also common. Around 1 in 8 people will experience depression during their pregnancy.

Other mental health symptoms that can occur during or after your pregnancy include anxiety, panic attacks and psychosis.

Symptoms of postnatal depression

Many women feel a bit down, tearful or anxious in the first week after giving birth.

This is often called the " baby blues" and is so common that it's considered normal.

The "baby blues" don't last for more than 2 weeks after giving birth.

If your symptoms last longer or start later, you could have postnatal depression.

Postnatal depression can start any time in the first year after giving birth.

Signs that you or someone you know might be depressed include:

a persistent feeling of sadness and low mood

lack of enjoyment and loss of interest in the wider world

lack of energy and feeling tired all the time

trouble sleeping at night and feeling sleepy during the day

difficulty bonding with your baby

withdrawing from contact with other people

problems concentrating and making decisions

frightening thoughts - for example, about hurting your baby

Many women don't realise they have postnatal depression, because it can develop gradually.

Speak to a GP, midwife or health visitor if you think you may be depressed.

Many midwives and health visitors have been trained to recognise postnatal depression and have techniques that can help.

If they cannot help, they'll know someone in your area who can.

Remember that:

a range of help and support is available, including therapy

depression is an illness like any other

it's not your fault you're depressed - it can happen to anyone

being depressed does not mean you're a bad parent

it does not mean you're going mad

your baby will not be taken away from you - babies are only taken into care in very exceptional circumstances

Treatments for postnatal depression

Postnatal depression can be lonely, distressing and frightening, but support and effective treatments are available.

These include:

self-help - things you can try yourself include:talking to your family and friends about your feelings and what they can do to help; making time for yourself to do things you enjoy; resting whenever you get the chance and getting as much sleep as you can at night; exercising regularly; and eating a healthy diet

psychological therapy - a GP may be able to recommend a self-help course, or may refer you for a course of therapy, such as cognitive behavioural therapy (CBT)

antidepressants - these may be recommended if your depression is more severe or other treatments haven't helped; your doctor can prescribe a medicine that's safe to take while breastfeeding

Local and national organisations, such as the Association for Post Natal Illness (APNI) and Pre and Postnatal Depression Advice and Support (PANDAS), can also be useful sources of help and advice.

Causes of postnatal depression

The cause of postnatal depression is not completely clear.

There are a number of things that may make you more likely to have postnatal depression. These include:

a history of mental health problems, particularly depression, earlier in life

a history of mental health problems during pregnancy

having no close family or friends to support you

a difficult relationship with your partner

recent stressful life events, such as a bereavement

physical or psychological trauma, such as domestic violence

experiencing the "baby blues"

Even if you do not have any of theses, having a baby is a life-changing event that can sometimes trigger depression.

It often takes time to adapt to becoming a new parent. Looking after a small baby can be stressful and exhausting.

Preventing postnatal depression

There are things you can do to help you keep well such as maintaining a healthy lifestyle and having someone you can talk to and turn to for support.

Going to antenatal classes and making friends with other pregnant women or new parents can also be helpful.

If you are pregnant or thinking about getting pregnant, talk to a GP or your mental health team if:

you have a history of depression or mental health problems

someone in your family has had mental health problems after childbirth (for example, your mother or sister)

This is so they can offer you appropriate treatment

You can also talk to a midwife, who can support you or refer you to specialist mental health services if needed. If you have had a mental health problem while pregnant, your doctor should arrange for you to be seen regularly in the first few weeks after birth.

The mental health team, maternity team and GP will work closely with you during your pregnancy and after you have given birth.

Myths about postnatal depression

Postnatal depression is often misunderstood and there are many myths surrounding it.

These include:

postnatal depression is less severe than other types of depression - in fact, it's as serious as other types of depression

postnatal depression is entirely caused by hormonal changes - it's actually caused by many different factors

postnatal depression will soon pass - unlike the "baby blues", postnatal depression can persist for months if left untreated and in a minority of cases it can become a long-term problem.

postnatal depression only affects women - research has actually found that up to 1 in 10 new fathers become depressed after having a baby

These factors are equally true of antenatal depression.
Further information: The Royal College of Psychiatrists website has more information about postnatal depression.

Symptoms

Postnatal depression can affect women in different ways. It can start at any point in the first year after giving birth and may develop suddenly or gradually.

Many women feel a bit down, tearful or anxious in the first week after giving birth. This is often called the "baby blues" and is so common that it's considered normal. The "baby blues" don't last for more than 2 weeks after giving birth.

If your symptoms last longer or start later, you could have postnatal depression.

Common symptoms of postnatal depression

The main symptoms include:

feeling sad, low in mood or tearful much of the time

feeling irritable towards your partner, baby or other children

loss of interest in the world around you and no longer enjoying things that used to give you pleasure (like you "can't be bothered")

lack of energy and feeling tired all the time

trouble sleeping at night, you may be awake even when your baby is sleeping

feeling very sleepy during the day

problems concentrating and making decisions

loss of appetite or overeating (comfort eating)

feeling agitated or irritable

negative thoughts such as feeling you are not a good enough mother, you are unable to look after your baby or your baby does not love you

feelings of guilt, hopelessness and self-blame

feeling anxious that something bad may happen to your baby

problems bonding with your baby, no sense of enjoyment in being with them

Important
If you think you may be depressed talk to a GP, midwife or health visitor as soon as possible so you can access the support you need.
Contact a GP, or call 111, immediately if:

you have frightening thoughts about hurting your baby (these can be scary, but people with these kinds of thoughts rarely harm their baby)

you are thinking about suicide and self-harm.

you develop unusual beliefs (delusions) or have hallucinations (seeing and hearing things that are not real, like hearing voices)

Call 999 if:

you think there's a danger of immediate harm to yourself or others

Do not struggle on alone and hope the problem will go away. It can continue for months or years or get worse if nothing is done. Depression is treatable and you can get better with the right help.

Fathers and partners can also become depressed after the birth of a baby. You should seek help if this is affecting you.

Spotting the signs in others

Postnatal depression can develop gradually and it can be hard to recognise. Some parents may avoid talking to family and friends about how they're feeling because they worry they'll be judged for not coping or not appearing happy.

Signs for partners, family and friends to look out for in new parents include:

frequently crying for no obvious reason

having difficulty bonding with their baby, looking after them only as a duty and not wanting to play with them

withdrawing from contact with other people

speaking negatively all the time and claiming that they're hopeless

neglecting themselves, such as not washing or changing their clothes

losing all sense of time, such as being unaware whether 10 minutes or two hours have passed

losing their sense of humour

constantly worrying that something is wrong with their baby, regardless of reassurance

If you think someone you know is depressed, encourage them to talk about their feelings to you, a friend, their GP or their health visitor.

Related conditions

As well as postnatal depression, a number of other mental health conditions can also develop after giving birth (as well as during pregnancy).

These include:

Speak to a GP or health visitor if you or someone you know may have developed a mental health condition.

Treatment

Speak to a GP, midwife or health visitor as soon as possible if you think you might have postnatal depression or depression during pregnancy (antenatal depression).

With appropriate treatment and support, most women make a full recovery, although it can take time.

The 3 main types of treatment are:

self-help - for example, talking to your family and friends about your feelings, making time to do things you enjoy, getting as much sleep as you can at night, exercising regularly, and eating a healthy diet

psychological therapy - a GP may be able to recommend a self-help course or refer you for a course of therapy, such as cognitive behavioural therapy (CBT)

antidepressants - these may be recommended if your depression is more severe or other treatments have not helped; your doctor can prescribe a medicine that's safe to take while breastfeeding

Talk to a GP about the pros and cons of different treatments so you can decide together what's best for you.

They may check to see if any physical health problems may be causing or contributing to feelings of depression.

For instance, you may be anaemic after giving birth or your thyroid may not be working properly. This can cause or add to any feelings of depression. These types of physical health problems can usually be easily treated

Self-help for postnatal depression

Looking after a baby can be stressful and challenging for anyone, and it can be even tougher if you're dealing with postnatal depression as well.

There are a number of things you can try yourself to improve your symptoms and help you cope.

These include:

talking to your partner, friends and family - try to help them understand how you're feeling and what they can do to support you

not trying to be a "supermum" - accept help from others when it's offered and ask your loved ones if they can help look after the baby and do tasks such as housework, cooking and shopping

making time for yourself - try to do activities that you find relaxing and enjoyable, such as going for a walk, listening to music, reading a book or having a warm bath

resting when you can - although it can be difficult when you're looking after a baby, try to sleep whenever you get the chance, follow good sleeping habits and ask your partner to help with the night-time work

exercising regularly to boost your mood

eating regular, healthy meals and not going for long periods without eating

not drinking alcohol or taking drugs, as this can make you feel worse

Ask your health visitor about support services in your area. They may be able to put you in touch with a social worker, counsellor or local support group.

It can be reassuring to meet other women who are going through something similar.

Psychological treatments

Psychological therapies are usually the first treatment recommended for women with postnatal depression.
Guided self-help
Guided self-help involves working through a book or an online course on your own or with some help from a therapist.

The course materials focus on the issues you might be facing, with practical advice on how to deal with them.

The courses typically last 9 to 12 weeks.
Cognitive behavioural therapy
Cognitive behavioural therapy (CBT) is a type of therapy based on the idea that unhelpful and unrealistic thinking leads to negative behaviour.

CBT aims to break this cycle and find new ways of thinking that can help you behave in a more positive way.

For example, some women have unrealistic expectations about what being a mum is like and feel they should never make mistakes.

As part of CBT, you'll be encouraged to see that these thoughts are unhelpful and discuss ways to think more positively.

CBT can be carried out either 1 to 1 with a therapist or in a group. Treatment will often last 3 to 4 months.
Interpersonal therapy
Interpersonal therapy (IPT) involves talking to a therapist about the problems you're experiencing.

It aims to identify problems in your relationships with family, friends or partners and how they might relate to your feelings of depression.

Treatment also usually lasts 3 to 4 months.

Antidepressants

Antidepressants may be recommended if you have moderate or severe depression and you don't want to try psychological treatment or psychological treatment does not help.

They may also be used if you have mild postnatal depression and a previous history of depression.

Antidepressants work by balancing mood-altering chemicals in your brain.

They can help ease symptoms such as low mood, irritability, lack of concentration and sleeplessness, allowing you to function normally and helping you cope better with your new baby.

Antidepressants usually need to be taken for at least 1-2 weeks before the benefit starts to be felt, so it's important to keep taking them even if you don't notice an improvement straight away. It can take up to 6 weeks to see the full effect.

You'll usually need to take them for around 6 months after you start to feel better. If you stop too early, your depression may come back.

If you decide to stop taking your medicine, talk to a GP or your specialist. They can help you stop safely.
Antidepressants and breastfeeding
If you're breastfeeding, talk to your doctor about suitable medicines, as not all anti-depressants are safe to take while breastfeeding.

Your doctor should explain any risks of taking antidepressants and you should be offered the type with the least risk for you and your baby.

When deciding about antidepressants it is important to consider the risks the untreated mental health problem can pose to yourself and your baby, as well as risks associated with side effects.
Side effects
General side effects of antidepressants include:

These side effects should pass once your body gets used to the medicine.

Severe postnatal depression

If your postnatal depression is very severe and it doesn't respond to the treatments above, you'll probably be referred to a specialist mental health team.

Ask a GP or health visitor about these teams and whether a referral would be helpful for you. The team will be able to offer additional treatments, such as:

more intensive CBT

other psychological treatments, such as psychotherapy

therapies such as baby massage to help you bond better with your baby, if this has become a problem

different medicines

If your depression is severe you may be admitted to hospital or a mental health clinic until you are well enough to return home. Ideally this should be with your baby in a specialised mother and baby mental health unit.

Charities and support groups

There are a number of national support groups that you can contact for advice.

You can also use them to attend events with other parents affected by postnatal depression.

These groups include:

You can also search for local support groups and find details of national telephone or email support lines on the Maternal Mental Health Alliance website or in our local services directory.

The information on this page has been adapted by NHS Wales from original content supplied by NHS website nhs.uk

Last Updated: 24/03/2022 13:43:29

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Advice, tips and tools to help you make the best choices about your health and wellbeing.

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National charity supporting every parent affected by post natal depression

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Postnatal depression (PND) is a type of depression that many parents experience after having a baby. It can affect any parent, regardless of whether they've suffered from a mental health condition before. Postnatal depression is linked directly to giving birth and is a common problem, affecting 1 in 10 women within a year of giving birth.

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A report on perinatal mental health in Wales

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A report on perinatal mental health in Wales

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People contact us with all sorts of concerns and what might be a small issue to you may be huge to someone else.

You could be going through something new or have been struggling to cope for some time, either way, we're here if you feel you need some extra support.

If what's getting to you isn't on this list, please still get in touch.

Common reasons people contact us are:

relationship and family problems

loss, including loss of a friend or a family member through bereavement

financial worries

job-related stress

college or study-related stress

loneliness and isolation

depression

painful and/or disabling physical illness

heavy use of or dependency on alcohol or other drugs

thoughts of suicide

We won't make decisions for you, and we'll support the decisions you make.

You are the expert on your own life. Our advice or opinions are not important.

If you want advice, we may be able to give you contact details for organisations that specialise in helping with specific problems and situations.

Calling from some landlines
All UK mobile phone networks and telephone providers have confirmed to us that Samaritans' 116 123 number is available and free to call from landlines and mobiles.

However, some offices, organisations and care homes have restrictions on the types of numbers that can be dialled; this means that if you try call us from an office phone, you might get a busy tone or message saying that it is an unrecognised number.

If you're unable to change the settings of your phone system, you can also call 116 123 for free from any UK mobile. Another option is to call 0330 094 5717 (local call charges will apply and will appear on your bill).
Has Samaritans' UK helpline number changed?
Yes, in September 2015, we launched a our new UK helpline number, 116 123. (It replaces our old UK helpline number, 08457 90 90 90.) Our listening service is exactly the same.

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Whatever you're going through, call us free any time, from any phone, on 116 123.

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For black and minority ethnic women

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We have put together a list of organisations that all provide support to parents and children.If you have any concerns at all about your baby, always contact your Health Visitor for advice.

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Postpartum anxiety, the little cousin of postpartum depression | Royale Dá | TEDxABQWomen

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TRIGGER WARNING - A vivid portrayal of how a woman experienced antenatal depression

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TRIGGER WARNING - A vivid portrayal of how a woman experienced antenatal depression

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Do look after yourself if you choose to watch this. It describes in vivid detail the distressing thoughts a woman experienced whilst pregnant.

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What It Feels Like When You Don't Want Your Baby: Antenatal Depression | Body Language

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As a new parent, it can feel overwhelming to suddenly have little to no time to yourself with almost all of your focus on your baby. Although it can seem impossible, it's important for new parents to remember that taking care of themselves is important, too. When you can, making time for self-care can help you feel centered and more like "you" as you adjust to your new role as a parent.

Of course, many moms and dads don't have easy access to child care, which can make carving out space for self-care even more difficult. But if you're able to find time, even if only for a few minutes, try not to feel guilty for taking it - remember that self-care isn't selfish.

And when you are able to priotize time for yourself, fill it with something that genuinely recharges you - not just the "take a shower" advice that's often recommended to new parents as a way to unwind. (Of course, showering every day is far easier said than done when you're caring for a newborn, and it's definitely an accomplishment to fit a relaxing shower or bath into your day - but basic hygiene shouldn't be your only option for self-care!)

How to make time for self-care as a mom

Sticking to a schedule can be challenging as a new parent, especially if you have a newborn who hasn't yet settled into a predictable sleep routine. However, identifying a day and time that's usually open for you can help you make self-care a priority.

For example, if your baby tends to nap around 1:30 p.m. and your partner is home on Sunday afternoons, block out that window.

Self-care ideas for moms

Whether you can spare a few minutes or have time for a longer activity, here are some affordable self-care ideas for moms.

Go for a walk

Taking time for a walk - whether it's a five-minute stroll around the block or an hour-long escape during your lunch hour - can be a gamechanger for your mental health. Fresh air, a change of scenery and physicial activity all offer a chance to reset.

Meditate

Mindful meditation is a tried-and-true way to recharge. And it has health benefits, too: Some research suggests that a meditation practice may help reduce anxiety, depression, insomnia, stress and fatigue.

New to meditation and not sure where to start? You can find free clips on YouTube, as well as meditation apps like Expectful (which is specifically designed for pregnant people and new parents), Headspace, Calm or the Mindfulness App.

Read

Putting down your phone and diving into the pages of a good book before bed can help you power down after a long day. To keep yourself motivated, consider joining a book club with friends.

Pamper yourself

Whether it's a sheet mask or home pedicure, squeezing in a few extra minutes to pamper yourself can help you relax and de-stress.Even better? Combine your pamper session with a comforting TV show and cup of tea in a cozy bathrobe.

Call your best friend

Have 30 minutes during your baby's naptime? Schedule a phone date with your best friend. It's remarkable how much lighter you can feel after catching up with loved ones and filling them in on your life (and hearing about theirs, too).

Keep a journal

Putting your thoughts to paper can help you check in with yourself and process overwhelming feelings.Not sure where to begin? A quick search for guided journals will deliver plenty of options, from notebooks that prompt you to write about certain topics to wellness journals.

"A gratitude journal for me has been the most helpful [self-care strategy]," said one What to Expect community parent. Even taking 30 seconds to jot down how you're feeling on your phone's notepad can help.

Take a day off social media

If you're able, going off the grid can do big things for your mental health. Temporarily delete your go-to social media apps from your phone (or at least hide them in a folder) and disable notifications. You might be amazed at how much energy you preserve by doing so.

"Take a break from social media if you feel like you just want to stare at your beautiful baby," recommends one What to Expect community parent. "Remember you only owe yourself and your baby that time and affection. Everyone else can wait a little."

Get active

It might be the last thing you feel like doing at the time, but exercise has countless benefits for both mind and body. According to the Centers for Disease Control and Prevention (CDC), physical activity improves sleep quality and reduces feelings of anxiety after just one moderate-to-vigorous workout. (Talk about taking care of yourself!)

Running low on motivation or time? Look up a short, fun dance workout on YouTube, go for a jog around the block or do some restorative yoga stretches before bed.

Cheer yourself on

Jotting down self-praise in the notes app of your phone throughout the day can help you focus on the little and big wins. Did your toddler just have a temper tantrum? Remind yourself, "I am a great mom and handled that well." Did you just crush a presentation at work? Write, "Wow, I gave that my all, and it paid off." Or, once your little one has gone to bed, tell yourself, "I am incredible at nighttime routines." Whatever the victory, no matter how seemingly small, show yourself some love.

Wake up 15 minutes earlier for a distraction-free cup of coffee

If you cherish quiet time, consider winding back your alarm clock 15 minutes before everyone else usually wakes up to get your morning off to a slow, peaceful start. Even a few minutes to enjoy a hot cup of coffee or tea can help set the tone for the day ahead.

Take a nap

It can feel tempting to knock out items from your to-do list while your little one sleeps, but give yourself permission to rest when you need it.

"After I just gave birth to our second, I found sleep and rest to be the most important self-care activity," wrote one What to Expect community parent.

Recite affirmations

If you're short on time, repeating positive affirmations that resonate with you can be an easy way to squeeze in self-care. For example, while you're taking a shower, making coffee or tidying up around the house, recite positive affirmations, such as "I am capable of anything," or "I am unconditionally loved." (Here are a few more we love.)

Explore a new hobby

Discovering (or re-discovering!) a hobby you're passionate about can be a fun way to make time for yourself. If you enjoy music, consider resarching new artists or teaching yourself an instrument. If physical activity energizes you, see if there are any free fitness classes in a nearby park, or download a fitness app that inspires you.

Bake a delicious treat

If cooking helps you unwind, plan an afternoon to make comfort food that brings you joy, whether it's a batch of chocolate chip cookies or your Grandma's famous meatball recipe. Put on your favorite tunes and a comfy outfit, and cook away.

Volunteer

Volunteering is an excellent way to give back to your community and make time for causes you're passionate about, whether it'sworking in a community garden, walking dogs at a nearby shelter or helping neighbors clean up your local park.

Not sure where to begin? Resources like VolunteerMatch can help you find an opportunity nearby. The site also features virtual volunteer opportunities that you can do from home.

Get crafty

If exercising your creative muscles helps you feel energized, try to schedule time for your passions, whether it's crocheting, photography or drawing. "[I'm] about to order an adult coloring book," shared one What to Expect community parent. "I heard that it relaxes you."

Tell your loved ones when you need help or space

Of course, not everyone has support in the form of a partner, family or friends who can offer child care help, but if your loved ones can step in to give you a break, let them.

"Be vocal about your needs with your partner," recommends one What to Expect community parent. "It's so easy to assume they know you need a break, even if it's a silent and solo trip to the store (which can feel like luxury in the newborn days). They likely won't know unless you say, 'Hey, I need a couple of hours totally to myself. When can we make that happen?'"

Consider therapy

New parenthood comes with a lot of changes that can make you feel overwhelmed and anxious, thanks to varying hormone levels, less sleep and suddenly being responsible for another person. If you think you could benefit from therapy, especially if you believe you might be experiencing symptoms of a perinatal mood or anxiety disorder, reach out to your practitioner.

Therapy can be expensive and isn't always covered by insurance, so consider searching for a sliding scale therapist ( Open Path Collective is an online resource that can help you find low-cost therapists, with sessions starting at $30). Or, call your practitioner to see if they recommend any community-based organizations, hospitals or universities that provide free or low-cost counseling, support groups or other mental health resouces. The National Alliance on Mental Illness and MentalHealth.gov are other resouces that can help you find care.

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18 Self-Care Ideas for Moms That Aren't Just 'Take a Shower'

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Self-care can be hard to fit in as a parent, but it's important to make time for yourself. Check out these self-care ideas for moms here.

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"relaxing music" "music for relaxation" "music for meditation" "music for stress relief" "music for sleeping" "relax music sleep" meditation "relax music" so...

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Hello and Welcome People of all over The World! Relaxing Music is an Universal Language of Enlighted People to Understand the World Around, People Near Them and its a Great Way to Understand our Inner Space. We making the Best of us to Keep this Cozy and Comfortable Place out of Politics, Violence, Gore and Spam!

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Rainfall and Thunder sounds for relaxation

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Rainfall and Thunder sounds for relaxation

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Rain Sound On Window with Thunder SoundsㅣHeavy Rain for Sleep, Study and Relaxation, Meditation

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Forest Sounds | Woodland Ambience, Bird Song