Posts Tagged ‘self-care’

DBT Skills for the Fourth Trimester

 

DBT for Managing Emotions for New Moms 

Taking care of a newborn is all encompassing. It is exhausting. And it’s natural to want to give our all to our baby.

How can a new mom maintain emotional balance?  It would be insulting to give a simple answer to this complicated and nuanced question. 

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ACOG Recognizes the Fourth Trimester

In May of 2018, the American College of Obstetricians and Gynecologists (ACOG) expanded the definition of postpartum care of mom and baby and embraced the inclusive concept of the “fourth trimester.”   For decades, American mom-baby advocacy groups have used the fourth trimester as a way to conceptualize newborn care in the first three months.  And now ACOG validates and identifies this conceptualization of the fourth trimester as a sensitive period of development for both mom and baby.

Since the 1950’s, the mom-baby advocacy groups, such as La Leche League, conceptualized newborn parenting in the fourth trimester as informed by the human evolutionary scale. They normalize baby’s crying by framing it as a signal to be picked up and comforted by his or her caregivers. La Leche League says that it’s normal to provide comfort for a newborn baby by way of nursing, carrying and co-sleeping. All these behaviors imitate the womb environment of warmth, movement and lots of touch. La Leche League normalizes that a baby’s crying is his or her way of communicating with and connecting with their loved ones, and is not a form of manipulation. La Leche League says “It’s normal to ‘Pick the baby up!’ ” Using the construct of the fourth trimester, La Leche League is a positive community intervention for education about and parenting the newborn.

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Hire a postpartum doula to help in the fourth trimester

Hire a postpartum doula to help in the fourth trimester 

 

What is a postpartum doula?  A postpartum doula is a woman hired to “mother the mother” after childbirth. Sometimes postpartum doulas say they are “grandmothers for hire!”  Usually a postpartum doula is an experienced mother herself, so she knows what type of help is needed during the babymoon. The postpartum doula fills multiple roles in emotional support, babycare, and helps with light household chores. But, a postpartum doula doesn’t provide medical advice or assistance.  

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How much stress in pregnancy is too much?

Good question – how much stress in pregnancy is too much?

Like many things in life, the question of how stress affects a woman’s pregnancy does not have a simple answer. Because each individual has her own emotional and physical tolerance for stress, exactly how much stress is a causative factor for depression and anxiety is not known.

Plus, there are different types of stress. There is chronic stress, major negative life events and everyday stress.

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Heartlife Holistic® Healing: DBT Create Your Own Comfort Kit

 

Research shows that practicing a mindfulness skill 5 -6 times a day over a time period of 4 -6 weeks, for only 30 seconds to 2 minutes at a time, is effective in helping manage anxiety and depression.

Repetition of a positive coping skill helps you shift out of the brain’s biological tendency to cling to ruminative negative judgements. Repetition of a positive coping skill helps bring you into Wise Mind. Long term practice creates a new positive habit via creation of new neuronal networks in your brain. Read the rest of this entry »

Lovingkindness Meditation

For today’s world…sending out lovingkindness energy to all living beings.

Loving-kindness, Metta, is the Buddhist meditation practice meant to develop the mental habit of self-love and expansive love. It’s about developing a loving acceptance of yourself and others. There is so much contention right now, let’s all cultivate the energy of Lovingkindness and send this out into the world in beautiful waves.

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Small Everyday Pleasures Make a Big Difference

How effective are everyday stress management techniques in helping keep a person healthy? How strongly do everyday happy events affect you? One study indicates that a small pleasant everyday event boosts the immune system for two days, while a small, everyday stressful event depresses the immune system for about a day.

At Stonybrook University, Dr. Arthur Stone, a psychologist, conducted a research study with about 100 men. He measured the effects of fun get togethers with friends an family on the immune system. Dr, Stone found that the uplifting effects of a social gathering on Monday will last until Wednesday, But a stressful event, such as being criticized at work, will negatively affect the immune system for only a day.

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EMDR: Tapping in for Self Healing a Broken Heart

(IStock) EMDR Healing a Broken Heart

 

Eye Movement Desensitization and Reprocessing (EMDR) is a well researched therapy used to treat trauma and strong emotional states.  There are several components to EMDR.

Identify Positive Emotional Resources

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DBT Skill: Learn to Distract Yourself from Negative Thoughts, Behaviors, Feelings

A definition and overview of DBT’s Distress Tolerance can be found here.

So, the basic foundation of DBT is to think about the idea that pain and suffering are part of life and can’t be avoided or removed. And learning to detach from the situation and not add more pain by judging yourself and others for what is.

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Urban Legend: Suicide Is More Frequent During the Holidays

You are Not Alone. You Are Not to Blame.

With Help, You Will Feel Better

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Kathy Morelli

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