Finding Balance: Routines and Coping Skills for Moms of Babies
Being a mom of a baby under one year old can be both incredibly rewarding and incredibly challenging. The joy of nurturing a tiny human is unmatched, but the demands, especially sleep deprivation, feeding schedules, and constant caregiving, can take a toll on a mother’s mental health. It’s completely normal to feel exhausted, overwhelmed, or anxious at times.
The Impact of Sleep Deprivation
Sleep deprivation is one of the biggest challenges for new mothers. Waking every 2–3 hours for feedings, whether breastfeeding or bottle-feeding, can disrupt your mood, cognitive function, and overall mental health. Lack of sleep can increase feelings of irritability, anxiety, and depression, and make it harder to manage daily tasks.
Tips to Protect Sleep
While it’s not always possible to get a full night’s rest, there are strategies that can help:
Shared feeding shifts: If possible, have a partner or support person bring the baby to you for breastfeeding in bed, then take the baby afterward for diaper changes and soothing back to sleep.
Shift schedules: Consider dividing the night into shifts, one parent takes care of the baby for a 6-hour block while the other sleeps. Rotate as needed.
Nap when the baby naps: Even a short two-hour nap every few days can help restore energy.
Weekend support: Schedule longer rest periods on weekends if someone else can watch the baby.
Basic Self-Care is Essential
Sleep is important, but so is nutrition, hydration, and hygiene. Taking time for meals, drinking water regularly, and showering can help maintain your physical and emotional well-being. These small actions support healing and resilience during this intense postpartum period.
Coping Skills for Anxiety and Stress
Many coping strategies used for anxiety can be adapted for new mothers:
Exercise: Use a stroller or baby carrier for walks, or simply pick up the baby and move around the house to get your heart rate up. Short bouts of activity can boost mood and energy.
Grounding techniques: Try noticing five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Gratitude lists: Write down small things you’re thankful for, like a giggle from your baby or a peaceful moment in the day.
Deep breathing: Simple breathing exercises can calm the nervous system. Even a few minutes can reduce tension and improve focus.
Postpartum exercise videos: There are many YouTube videos designed for postpartum moms, ranging from gentle stretches to short cardio sessions.
Building a Routine That Works for You
A flexible routine can help you feel more in control and less overwhelmed. Consider:
Dividing the day into caregiving and rest periods
Planning small breaks for meals, hydration, and showers
Incorporating coping skills throughout the day, even in short intervals
Remember, it’s okay if everything doesn’t go perfectly. Being a new mom is demanding, and small, consistent steps toward self-care, sleep, and coping strategies can make a significant difference in your mental and emotional well-being.
