{new #OutsideTheMomBox post} 13 #stress busters for #newmoms

Release your inner hula-hooper!

Okay, moms, you may not be pregnant any more but it's still absolutely essential that you practice good self-care. Perhaps even more important than before because now you have an entire person depending on your good health, both emotional and physical. Below are 13 stress busters especially designed for you new moms.

1. Stay hydrated. Obviously essential when you’re breast-feeding but so important for everyone else. If we have issues with things like vaginal dryness, for example, hydration can be linked to that. Ditto for headaches and fatigue. Got either of those? Tea, coffee and alcohol dehydrate too so you need more water if you are drinking those.

2. Go outside. There's just something about stepping out of your house into the world. The air is different, the ceiling is higher, the light is likely brighter. It's calming, for you and your child. Calm is good. Just typing these words gets me taking some deep breathes. Bundle up if you need to but head outside and just see what you notice...about yourself and the world that you see around you. Take some deep breathes when you're out there.

3. Make self-care a part of your everyday routine. Seriously. It can be part of your everyday while not adding extra "work". Some small ways to do so? Take good, whole-food based vitamins and supplements. Dab a calming essential oil on your wrists. Get up 5 minutes earlier. Stretch your body before the day starts. 

4. Keep (start) saying "no". Ugh, this is a hard one but gosh, is it a goodie! This is one where you notice the difference immediately. Remember that saying "no" gives someone else the opportunity to say “yes”. Saying "no" also allows people who are more expert than you to do the work. Saying "no" also frees up more emotional energy which we all need. 

5. Take breaks...at work, at home. Step away from the computer (or phone). Head to the bathroom, the break room or kitchen. When you're in that new place, do something different than what you were doing: brew a cup of tea, pour a glass of water, open a magazine, talk to someone in person. Breaks are essential for us to continue to do good work, not get bored, burned or resentful. 5 minutes, 15 minutes, 50 minutes, it's all good.

6. Move more, click less. You know what I mean. Get thee away from this screen!  Roll (kick/throw) a ball to your child. Whip out your hula hoop. Take a barre class. Buy a barre for your living room, if you can't get to class. Bring your child or not. But moving not only gets you connected to your body, builds strength and eases stress but it also often connects you face-to-face with others. That's better for you than screen time, anytime.

7. Talk to a friend. In person. Remember what that was like? It felt good, right? Okay, so start it up again. Even if it only 30 minutes, make it happen. Connecting with friends in person is so crucial. They are our reality check, our champion, our support system. We need them. But if theyre not..

8. Keep “better” company. That may mean not accepting friend requests from people who you don’t really want to get to know better/stay in touch with. or it could mean dropping a friendship that has been draining you. The company we keep influences our emotional health. Just ask anyone who's struggling in her marriage or just moved to a new town. 

9. Meet a neighbor. Some of my neighbors are having a block potluck this Sunday and I'm excited! The group socialization isn't everyone's bag, I know. But studies show that being connected to your greater community, your neighborhood, is actually good for your health. It can also be a really nice way to de-stress, meet new people and apologize in advance for the flowers that your toddler might pick from a garden other than his own.

10. Let go of what's not working. You know you have something that's nor working that you feel you should let go. What is it? Decide when and how you;re going to drop it. Remember, saying "no" opens ups a "yes" for someone else. If it feels like there are a lot of stressors and you feel conflicted about what to let go, it can help to talk them out with someone unattached to them. Click here to learn about my wellness coaching offerings. And message me if you need a 15% off coupon ;-)

11. Go out with your honey. No babysitter? No problem! Head over to my Facebook page and leave me a comment that you'd like to be connected into our local babysitter swap. What if you're not local to Durham? What about starting a swap in your own 'hood? Put the idea out via your local moms group or neighborhood list serve.

12. Practice gratitude. And make it public if you can. Facebook it or Tweet it or..don't. The idea is to offer up what you feel grateful for as a way to practice mindfulness and just to be present with what is good. The stress won't necessarily abate but you might find yourself less anxious about what is distressing or challenging you. 

13. Eat an apple. Low calorie, packed with fiber and Vitamin C, this Fall fruit is a perfect complement to any healthy changes you want to make. Apples are also associated with lowering risk of heart disease and cardiovascular disease. For all the good they offer, apples are also relatively inexpensive although they are one of those fruits which ideally you want to eat organic since you are consuming the skin. Take a bite!

What's missing? What would you add? Leave me a comment below. And, as always, thanks for reading.

{new #OutsideTheMomBox post} 13 #stress busters for #pregnant #women

Anxiety isn't good for any of us but it can be especially detrimental to pregnant women. For pregnant women extra stress can cause high blood pressure which can trigger preterm labor. Preterm labor can lead to a host of issues for baby: including intellectual and developmental delays, hearing and vision challenges and more. This March of Dimes article articulates many of which here. So, let's all calm down! Here are 31 ways how to reduce stress:

1. Avoid information overload. DON'T Google everything! Find a trusted friend, educator that you can depend on for quality information. No, they won't have all the answers but they will be able to refer you to someone equally awesome when they get stumped.
2. Find a support group. Connecting with other women is so important at this often scary, vulnerable time. Hear that they are feeling the same and learning from each other. 
3. Start saying "no" now. I know you're a helper. I get it, I do. But the best person you can help now is YOU. Practice saying "no" to whatever doesn't feel like the uber-best fit for you and your new family. Trust me; you'll get a lot of use out of this new habit down the road.
4. Sit on a birth ball. I can't say enough about how much I love birth balls. They keep you moving, keep your hips fluid, get you off your feet, keep your pelvis in a good position. And they just feel good! Try it.

5. Take a warm bath. During my last trimester, I must have taken a warm bath 5 out of 7 nights a week. I listened to my breathing CD, took deep breathes, talked to Little Sun and slowly dripped warm water over my big belly. It felt great and allowed me to sleep better.

6. Go for a walk. I didn't do a lot of exercise when I was pregnant but I did walk nightly. It helped me calm down from the craziness of a work day and kept me active and mobile,even when I didn't want to be. It felt good.
7. Drink more water.  A dehydrated body can lead you to confuse cravings with real hunger pangs. Also a dehydrated uterus is a crampy uterus which is an unhappy uterus. You want a happy uterus. Happy = healthy and feeling good!
8. Hit the sack earlier. Rest now because it feels so good and because you won't have as much time. If I hear one more story about a pregnant woman heading out for a jam-packed day, with nary a nap in sight, I swear! Take it easy, please. Trust me on this one.
9. Talk to a coach. Most of my Outside The Mom offerings are ones that I wanted. Wellness Coaching is no exception. One session (or a handful!) includes simply talking to someone who has been there before can bring much relief as well as education, resources and support.
10. Journal. In Baby Body and Soul, Tracy Gaudet recommends journaling. It was really helpful to me to write down some of the anxieties that I was feeling about the pregnancy and what I still felt like I needed to sort out before I had her. 
11. Enjoy a chiropractic adjustment. For three-four months leading up to my daughter's birth and for over a year, I received regular chiropractic adjustments at Imagine Chiropractic. They felt great but also reminded me that I was doing good prep work for labor. 
12. Enroll in a childbirth class. Prep and information reduces stress now...and down the road. I have a seven week, Sunday afternoon class starting in September in Durham for couples and September online for survivors. I also have other local resources for childbirth here.
13. Ask for help more often. Boy, do I wish that someone had strongly encouraged me to start asking for help when I was pregnant. You will need help. I did. We all do but it's hard to ask. Start that vulnerable act with someone you trust & see how that goes.

New moms, what would you add to this list? P.S. Your 13 comes up in a few weeks. I didn't forget about you!