Throughout this 3 part blog series, we've explored two essential components of managing stress: building a strong support system and developing helpful thinking patterns. These first two steps lay a crucial foundation, allowing moms to feel more grounded, supported, and empowered as they navigate the challenges of motherhood. By surrounding yourself with a reliable community and shifting your mindset, you've begun creating a more balanced, less overwhelming experience.
In Part 3, we’ll take this journey a step further by focusing on developing healthy behavior habits. These habits are the practical, everyday tools that can help you manage stress more effectively and improve your overall well-being. By adopting small, intentional changes in your daily routine, you’ll strengthen the foundation you've already built, making stress easier to manage while nurturing both your mental and physical health. This will include not only understanding the important connection between our behaviors and our feelings, but also identifying healthy behavior habits and building the foundation of healthy lifestyle habits through sleep, exercise, and nutrition.
Connection Between What We Do And How We Feel
Our mood and actions are deeply connected, and what we do can have a big impact on how we feel. Engaging in activities that bring us joy, whether on our own or with others, often lifts our spirits and helps us feel more positive about our lives. These small moments of happiness can lead to brighter thoughts and more meaningful connections with the people around us. I know it can be hard to find the energy to do something enjoyable when you're feeling tired or down, but taking that first step can actually help you feel better. Even a small activity that brings a sense of accomplishment or meaning can boost your mood and energy levels. So, start there, find a small activity that will bring you a sense of pleasure or mastery.
It's not uncommon, particularly as busy and overwhelmed moms, that we find ourselves stuck behind several barriers to self-care or pleasant activities. Sometimes, even when we decide to do something pleasant, life gets in the way, and our plans don’t go as expected. This is completely normal, and it’s okay to face obstacles. One helpful approach is to take a moment to identify the problem, then explore different ways to work through it. Choose the solution that feels right for you, and give it a try. It's also okay if it doesn't work the way you thought. Try another solution! Remember, even small, intentional efforts can create positive changes in how you feel. It’s all about finding what works for you and giving yourself grace as you prioritize moments of joy for yourself and your baby.
As we begin to recognize this connection of what we do and how we feel, we can more clearly see how our daily habits influence not only our mood but also our ability to manage stress. Remember, what we talked about in Part 1 of this blog series: building a strong support system. When barriers or obstacles get in the way of your healthy behavior habits, lean on those in your support system. Seek advice, guidance, accountability, or support from them to reach your goals of incorporating healthy behavior habits into your routine for managing stress.
Identifying Healthy Behavior Habits To Manage Stress
Since we now know the importance of how our behaviors and feelings are closely connected, starting to create healthy behavior habits begins with evaluating what brings you joy and fulfillment. Take a moment to reflect on the activities that energize you—whether it’s reading, spending time in nature, connecting with loved ones, mindful journaling, or simply enjoying a quiet cup of tea. These moments of self-care are essential not only for your well-being but also for your ability to care for your family. It can also strengthen your relationship with your baby, as you create opportunities for bonding and growth. Prioritizing what you enjoy helps reduce stress and replenishes your energy, allowing you to show up more fully for both yourself and your baby.
It’s also important to consider what your baby enjoys and how they learn from you. As their first teacher, your baby is constantly observing, imitating, and learning from the activities you engage in together. Whether you're playing, reading, or exploring new experiences, these shared moments are powerful opportunities for their growth. Babies feel supported when they see their parents modeling healthy habits, and this helps build their confidence to try new things. By identifying what you both enjoy, you can create a routine of meaningful activities that nurture your attachment with baby, and your personal mental well-being. In this way, self-care and your baby’s development go hand in hand, as you set the stage for healthy behaviors they can follow as they grow.
While it's important to nurture your own well-being, remember that your baby is learning from you how to balance their own needs with the world around them. When you prioritize both self-care and family care, you're modeling how to take care of oneself while also being present and engaged with others. This balance is vital for creating a healthy environment that nurtures both you and your baby, teaching them the importance of caring for their own well-being as they grow.
“God grant me the serenity to accept the things I cannot change, courage to change the things I can, and the wisdom to know the difference.” - Reinhold Niebuhr
Sleep, Exercise, and Nutrition ~ The Foundation Of Healthy Lifestyle Habits
When it comes to building habits around sleep, exercise, and nutrition, it’s important to remember what we discussed in Part 2 about the power of mindset. Understanding and building the foundation of a healthy lifestyle is crucial to managing stress. Sleep, exercise, and nutrition are key pillars that form the foundation of a healthy lifestyle. As a mom, it’s easy to put your family’s needs before your own, but these three essentials are crucial to maintaining your well-being and managing stress. Sleep, in particular, is vital for both your physical and emotional health. While it’s not always easy to find the rest you need, making small manageable changes—like asking for help during nighttime feedings or creating a calming bedtime routine—can improve the quality of your sleep. Starting small and being consistent with these changes can lead to lasting improvements in your overall well-being. Restful sleep not only replenishes your energy but also strengthens your resilience, helping you cope with the demands of motherhood and stay present for you and your baby. Focusing on quality over quantity of sleep will be important in certain stages of motherhood depending on your baby's needs.
Exercise doesn’t have to mean intense workouts—gentle movement like walking with your baby, stretching, or dancing in the living room can work wonders for your mood. Physical activity and moving your body can help to release tension, improve your mood, and increase energy levels. It’s a simple yet powerful way to reduce stress and feel more connected to your body. Plus, when your baby sees you moving and enjoying yourself, it encourages them to stay active too, which helps to establish a foundation for lifelong healthy habits. This is another form of pleasant activity that can leave you feeling that sense of accomplishment.
It’s also important to consider how the foods we eat nourish our bodies and support our well-being. As a busy mom, it can be easy to grab whatever is quickest or most convenient, but it’s helpful to reflect on how what we consume makes us feel. Does it fuel your energy and help you feel nourished, or does it leave you feeling drained? By bringing mindfulness to your eating habits, you can begin to recognize what works best for your body and how different foods impact your energy and mood. Remember, the way you approach food also teaches your baby about healthy relationships with what we eat, so fostering awareness and self-care in this area is a powerful gift you give to both yourself and your child.
“Changes that seem small and unimportant at first will compound into remarkable results if you’re willing to stick with them for years.” – James Clear
Developing healthy behavior habits provides a lasting foundation for stress management, allowing you to balance self-care with the daily demands of motherhood. These small but powerful changes make it easier to manage stress and create space for more peace and well-being in your life. As you reflect on this series, I encourage you to think about one small habit you can start today—whether it’s taking five minutes for yourself, moving your body, or creating a calming bedtime routine. If you need help or support during this process, considering seeking a mental health counselor who can guide you on your healing journey!
Remember, building new habits takes time and patience. Be kind to yourself in the process, knowing that every step you take is a step toward greater balance and mental wellness. Give yourself the gift of persistence and self-compassion. Positive change is not only possible but worth it for you and your family. With a strong support system, a healthy mindset, and consistent healthy habits, you have the tools to manage stress and nurture yourself, your baby, and your family. You deserve it!
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