Stress Relief for New Moms: Nervous System Regulation Tips
Understanding how to regulate your nervous system during pregnancy and postpartum is essential for maintaining a healthy and peaceful state of mind. Let’s start with some basic information about the nervous system. The sympathetic nervous system is like your body’s alarm system, kicking in when you're stressed or in danger, which triggers the "fight or flight" response. In contrast, the parasympathetic nervous system helps you relax and calm down, bringing you back to a state of calm after the stress has passed.
Here are some simple yet effective ways to keep your nervous system balanced, from a perinatal mental health specialist.
1. Reconnect with Nature
Spending time in nature can have a calming effect on your nervous system. Ground your feet in the grass or soil, or spend 10 minutes in the morning sun to reduce stress. Nature helps soothe your mind and body, and helps us get out of that “stuck” feeling.
2. Turn Down the Volume
Taking breaks from social media can significantly reduce anxiety and help quiet your mind. Set specific times during the day to disconnect from your devices and enjoy some quiet moments.
3. Hugs and Cuddles
Physical touch, like hugging or cuddling with a loved one, your baby, or a pet, releases oxytocin and endorphins, which are natural mood lifters. Incorporate more physical affection into your daily routine to enhance your emotional well-being.
4. Ground Yourself
Grounding exercises, such as laying on the floor or using a weighted blanket, can help you stay present and reduce feelings of anxiety. Focus on your breath and feel the support of the ground beneath you to create a sense of stability.
5. Shake It Off
Shaking your body or doing light exercises like jumping jacks or hand shaking can release built-up stress and excess energy. Physical movement helps reset your nervous system and improve your mood. Take a few minutes to shake out tension and stress.
6. Tip the Temperature
Cold showers or ice baths can stimulate your body's repair mechanisms and reduce inflammation. Start with a short burst of cold water at the end of your shower to invigorate your senses and promote overall well-being.
7. Make Time for Space
Carving out time for yourself is crucial for managing stress. Whether it’s a few quiet moments of meditation, listening to your favorite song, or sitting in a peaceful spot, making time for personal space allows you to recharge and focus on your needs.
By incorporating these simple practices into your daily routine, you can effectively regulate your nervous system during pregnancy and postpartum. Maintaining a balanced nervous system not only helps reduce stress and anxiety but also enhances your overall well-being, creating an enjoyable, peaceful, and intentional motherhood experience.