New Mom Naturopath: postpartum depression, postpartum anxiety, newborn milestones, breastfeeding tips, extreme fatigue

5 Tips for Handling the Witching Hour During Postpartum

 
DATE:9/7/2023
PODCAST NAME: New Mom Naturopath
EPISODE TITLE AND NUMBER Episode 36 - 5 Tips for Handling the Witching Hour
In this episode, I talk you through 5 tangible tips for handling the witching hour during postpartum. I will guide you through preparing for the difficult task of caring for a crying baby when you feel overwhelmed and overtouch as a new mom. You might feel like you cannot do anything right during these times, but I promise you, Mama, there are plenty of ways to prepare and center yourself during these pockets of time. You can be in control and feel confident postpartum, even during the Witching Hour.  
Tip # 1 - Focus on Your Breath [3:36]
Focusing on your breath will help you calm down, reduce stress, and help you think clearly about what to do next. This stimulates your vagus nerve and allows you to be parasympathetic. 
Tip #2 -Be ok with ambiguity  [7:30]
One of the biggest secrets to postpartum is to be ok with not knowing the answer and sitting with the uncomfortable moments of postpartum. 
Tip #3 Change your location  [8:30]
Whether this means taking a bath, going for a walk, or taking a drive, this allows you separation from the crying baby, helps you think more clearly, and has soothing techniques for your baby. 
Tip #4 Put your baby down  [9:48]
Put them in a crib or swing or some other container. Yes, they will still cry. The point of this is not to abandon your child. You are not far away from it. The physical space always allows you to think more clearly and to calm yourself in the moment. 
Tip # 5 Have a routine for when your partner comes home [11:30]
Know when your partner will go home so you don’t feel like you will never get a break. Also, this is a time to set up what each of you needs when you are both home.  
 
Are you worried you won’t be able to prioritize yourself this time? 
I know you want to be the perfect mother. To change all the generational trauma that has run in your family for so long? 
What about those moments when you feel like giving up? What if you had someone in your corner cheering you on? Are you cheering for a better future and helping you become the mom your child deserves? 
 
I am so excited to introduce the New Mom Naturopath coaching program. A 6-month coaching experience where I walk you through the postpartum period. Giving you the mental coaching you need to thrive as a new mom? 
Interested in working with me? Message me at Admin@thenewmomnaturopath.com. I cannot wait to talk to you!
 
Interested in getting coached by Me? Contact me at admin@thenewnaturopath.com
Want to get my free Workshop on preparing for postpartum? Visit www.thenewmomnaturopath.com

3 Health Tips You Have to Do in Postpartum

Your life right now is completely centered around your beautiful new born child. And that is exactly how it should be, but just like you need to put your mask on first on a airplane, it is important you do not forget yourself.  In this episode I go over 3 ways you get a little bit healthier a new mom.
Topic #1 [0:00] - Go for walks 
Go for walks! This is super easy and will not only help you feel better physically and emotionally, but it will also help your baby feel better too. The moments I really needed a walk were when my son was crying like crazy. I made sure to keep this realistic  
Topic #2 -  Get Sunshine! 
Your life right now is completely centered around your beautiful new born child. And that is exactly how it should be, but just like you need to put your mask on first on a airplane, it is important you do not forget yourself.  In this episode I go over 3 ways you get a little bit healthier a new mom.
Topic #3 Focus on your core 
You have just done a number of you pelvic floor, your abdominal muscles and your lower back. Not only did you go through labor and delivery, but you completely altered your anatomy to fit that adorable snuggle monster inside you. It is so important to focus on core recovery. Of course you need to get clear from your doctor first!! 
Belly whisper 
Get Mom Strong. 
Sculpt Society
Are you worried you won’t be able to prioritize yourself this time? 
I know you want to be the perfect mother? To change all those generational trauma that has run in your family so long? 
What about those moments when you feel like giving up? What if you had someone in your corner cheering you on? Cheering you towards a better future and helping you morph into the mom that your child deserves? 
 
I am so excited to introduce the New Mom Naturopath coaching program. A 6 month coaching experience where I walk you through each week of the postpartum period. Giving you mental coaching you need to thrive as a new mom? 
Interested in working with me? Message me at Admin@thenewmomnaturopath.com. I cannot wait to talk to you!
 
Interested in getting coached by Me? Contact me at admin@thenewnaturopath.com
Want to get my free Training on how to plan for postpartum? Visit www.thenewmomnaturopath.com

34 - The Letter I wrote My Son while I was Pregnant

In this episode, I read an excerpt from my diary from my third trimester when I wrote a beautiful letter to my son. My 3rd trimester was rocky and rugged. I was in pain, I was tired, and I was so done being pregnant. Looking back at that mom now, I think, wow, I have come so far. I also thought about how I felt so excited to meet my son.  Now, my son is two years old, and he is running around. I love being a mom, and I love getting to know him better every single day.  If you are in your 3rd trimester, know it does end. Being pregnant feels so long and hard, and everyone and their mother says, “ Oh, just wait.” But I am here to tell you that you are in for a real treat to meet your child. 
Are you worried you won’t be able to prioritize yourself this time? 
I know you want to be the perfect mother. To change all the generational trauma that has run in your family for so long? 
What about those moments when you feel like giving up? What if you had someone in your corner cheering you on? Are you cheering for a better future and helping you become the mom your child deserves? 
 
I am so excited to introduce the New Mom Naturopath coaching program. A 12-week coaching experience where I walk you through each week of the postpartum period. Giving you the mental coaching you need to thrive as a new mom? 
Interested in working with me? Please message me at Admin@thenewmomnaturopath.com. I cannot wait to talk to you!
Want to check out my Free training on how to ensure a confident postpartum? Visit www.thenewmomnaturopath.com
 

33 - 3 Reasons You Are a Good Mom Even if you don’t feel like it

DATE: Aug 24, 2023 
PODCAST NAME: New Mom Naturopath
EPISODE TITLE AND NUMBER: Hey Mama, You are doing a good job, epi# 33
 
It is so hard to handle postpartum. There are so many different problems to make decisions. You have stepped not only into the role of mom, but you are now a manager; you must make medical decisions. There is so much to do, and it's a huge transition. I am here to tell you today, that you are doing a good job, even if you are overwhelmed.  
 
You Are Here 
If you are listening to the New Mom Naturopath, then you know that you know you are trying to do the research and make the commitment to yourself to yourself. This is a huge transition, and you will figure it out. 
 You want to be a good mom 
You have the desire to learn more and be present and have the desire to do better than generations before you. You want it. Because you want it, it will happen. You will get it. 
 You have so many resources 
There are so many different places that you can reach out to. You are not alone on this journey. When you have challenges, there is always somewhere to turn in this day and age to get the answers you need. 
Do you want more connection? Head over to the Facebook group. There are women there ready to help you and offer support! 
 
Are you worried you won’t be able to prioritize yourself this time? 
I know you want to be the perfect mother. To change all the generational trauma that has run in your family for so long? 
What about those moments when you feel like giving up? What if you had someone in your corner cheering you on? Are you cheering for a better future and helping you become the mom your child deserves? 
 
I am so excited to introduce the New Mom Naturopath coaching program. A 12-week coaching experience where I walk you through each week of the postpartum period. Giving you the mental coaching you need to thrive as a new mom? 
 
Want to get my free worksheet on how to plan for postpartum with your relationship? Visit www.thenewmomnaturopath.com
 
Want to connect with like-minded women? Add me on the new mom naturopath Facebook group!

Why Mindfulness is important during postpartum!

DATE:  Aug 21, 2023 
PODCAST NAME: New Mom Naturopath 
EPISODE TITLE AND NUMBER: The importance mindfulness of Postpartum, 33
Mindfulness needs to be a core fundamental need for new moms as they enter postpartum. In this episode, I will give you the real reasons to prioritize mental health during postpartum. 
 
Daily challenges
As a new Mom, You will face new challenges every day. Your child will be growing, and so will you every single day. I swear you will wake up each morning and go, “Holy crap, you grew,” and your child will have grown right before you. It is insane. How do you navigate through all those changes? You have mindfulness practice to help you sort out your emotions and your fundamental needs. 
Physiological Changes are happening: 
So you have to keep in mind that your body is changing very quickly in many different ways. Most importantly, your body is rewiring what is happening in your HPA axis, which is your stress response pathway. 
You’re Not Going Backward 
Goodness, you will grow emotionally, mentally, and physically as a new mom. Undoubtedly, you are either creating better habits for your mental health, or it will be neglected as your child gets old. Building these habits now is super important as you grow into your role as a new parent.
Are you worried you won’t be able to prioritize yourself this time? 
I know you want to be the perfect mother. To change all the generational trauma that has run in your family for so long? 
What about those moments when you feel like giving up? What if you had someone in your corner cheering you on? Are you cheering for a better future and helping you become the mom your child deserves? 
 
I am so excited to introduce the New Mom Naturopath coaching program. A 12-week coaching experience where I walk you through each week of the postpartum period. Giving you the mental coaching you need to thrive as a new mom? 
Interested in working with me? Message me at Admin@thenewmomnaturopath.com. I cannot wait to talk to you!
 
Interested in getting coached by Me? Contact me at admin@thenewnaturopath.com
 
Want to get my free worksheet on how to plan for postpartum with your relationship? Visit www.thenewmomnaturopath.com
 
Want to connect with like-minded women? Add me on the new mom naturopath Facebook group!

The Baby Won’t Stop Crying:3 ways to center yourself now

DATE Aug 17, 2023 
PODCAST NAME: New Mom Naturopath 
EPISODE TITLE AND NUMBER: The Baby Won't Stop Crying:3 ways to center yourself now 
 
In this episode, I discuss 3 tactical tips to help you regulate as your child won’t stop crying. During the fourth trimester, you and your child are learning how to communicate with each other. And to make it more interesting, they can only cry. As a new mom, this can be super triggering when you are only trying to soothe your child and get them back to sleep. There are many ways to help calm your baby down, but they won’t work if you are in a state of panic. Trust me; they know exactly how you feel. They can sense fear from a mile away. During my postpartum, I used these strategies to get you in the right mindset so that you can care for your baby today. 
Box Breath: 
This is a straightforward strategy to get you to regulate your vagus nerve to reduce your heart rate and stop you from feeling overwhelmed at the moment. Box breath is 4 counts; hold for 4 counts, breath out for 4, and hold for 4. You should repeat this around 6 times, which guesses about a minute. No matter how many tears are flowing, you can take 1 minute to ground yourself! I promise you it’s worth it! 
Mantras or affirmations: 
Yes, this is gonna sound very corny. As I would say to my husband when we first started dating, “Ugh, that's cheesier than cheese!” But I promise you these little phrases can help you when you are buried in the messiest of diaper changes with dinner burning on the stove. So in this section, I give you mantras to help you in the times of chaos you will surely face as a new mom. 
Get some alone time:
You do not need to feel ashamed if you need a minute to recoup. This means ensuring your child is in a safe space whether that is a carrier, a jumper, a crib, or a pack-n-play, and then leave the room for a few minutes. Sometimes the only way to reset is to get away from the stimulus.  Hint: this is a great time to do some of that box breathing! 
 
Are you worried you won’t be able to prioritize yourself this time? 
I know you want to be the perfect mother. To change all those generational trauma that has run in your family for so long? 
What about those moments when you feel like giving up? What if you had someone in your corner cheering you on? Cheering you towards a better future and helping you morph into the mom that your child deserves? 
 
I am so excited to introduce the New Mom Naturopath coaching program. A 12-week coaching experience where I walk you through each week of the postpartum period. Giving you the mental coaching you need to thrive as a new mom? 
Interested in working with me? Message me at Admin@thenewmomnaturopath.com. I cannot wait to talk to you!
Interested in getting coached by Me? Contact me at admin@thenewnaturopath.com

Two Podcasts I love as New Mom

 
DATE: Aug 13, 2023 
PODCAST NAME: New Mom Naturopath 
EPISODE TITLE AND NUMBER: 2 Podcasts I love to listen to as a New Mom 
 
Can I let you in on a little secret? Postpartum can be super boring. Yes, staring at your baby’s eye is the best feeling ever, but after a while your mind will wander and it will get very boring. So it is super important to have ways to keep your brain moving so that you can be present with your child.  
When my son was young, I spent most of the time listening to audiobooks and my favorite podcast!. In this episode, I talk about my 2 favorite podcasts to listen to.
Message me and let me know what podcast is your favorite to listen to! 
Dear Gabby [3:15] 
In all honesty, I have been watching Gabby since 2011. She has been my teacher since I was in high school. I love her tangible action steps for getting through anxiety or ways to help you manifest the world you want to live in. She gives great stories and also has wonderful interviews with some great leaders in the health and wellness industry. 
Systemize Your life  [4:30] 
I love organizing. I love routine stacks. And if you love the ideas of creating systems to help you save time and reduce stress in your home, this is the place to be. I love how Chelsi jo teaches you so many tangible things to get your house in order. 
 
Are you worried you won’t be able to prioritize yourself this time? 
I know you want to be the perfect mother? To change all the those generational trauma that has run in your family so long? 
What about those moments when you feel like giving up? What if you had someone in your corner cheering you on? Cheering you towards a better future and helping you morph into the mom that your child deserves? 
 
I am so excited to introduce the New Mom Naturopath coaching program. A 12 week coaching experience where I walk you through each week of the postpartum period. Giving you mental coaching you need to thrive as a new mom? 
Interested in working with me? Message me at Admin@thenewmomnaturopath.com. I cannot wait to talk to you!
 
Interested in getting coached by Me? Contact me at admin@thenewnaturopath.com
 
Want to get my free worksheet on how to plan for postpartum with your relationship? Visit www.thenewmomnaturopath.com
 
Want to connect with like-minded women? Add me on the new mom naturopath facebook group!

Avoid fights in postpartum

DATE: Aug 10, 2023 
PODCAST NAME: New Mom Naturopath
EPISODE TITLE AND NUMBER: What can you Do to Avoid Conflict in Postpartum?; episode 29. 
 
In this episode, I discuss handling conflict during the postpartum period. In the sleepless nights and endless diaper changes, you will be exhausted. Communication between you and your partner will not be perfect. And the result of this will be conflict. Conflict is not the enemy. It is a chance to make your partnership stronger. I focus this episode on how I handle times of high conflict, even when you are overwhelmed by postpartum challenges. 
 
Recognize you are not going to be on the same page  [3:55] 
When you are getting frustrated with how things are going in postpartum, it is super essential for you to be able to recognize when you are not on the same page with your partner. If you cannot recognize the conflict, you cannot set apart time to repair moving forward. To avoid this, try to “over-communicate” or go behind what you think is self-explanatory.  As someone who will be entirely focused on your child, in the routine of eating, diapers, and naps, you will likely not realize you are being unclear to your partner. 
Know What Your Needs Are.  [6:30] 
There is no way to move forward in a conversation if you are unwilling to see your part in a conflict or lack communication. It is super important to recognize what you need. What routines and systems need to be in place so that you feel better? What does your partner need? How can you communicate with each other about changes to your needs? 
Mention: Gabby Bernstien. 
Tap out phrases: 10:30]
In a conversation, it is essential to have both people feel they have a voice. Each person needs to have time to finish their complete idea. After which, the other person needs to repeat back what they heard. This part is vital for clear communication. 
Mention: SYL podcast episode. 
 
Are you worried you won’t be able to prioritize yourself this time? 
I know you want to be the perfect mother. To change all those generational trauma that has run in your family for so long? 
What about those moments when you feel like giving up? What if you had someone in your corner cheering you on? Are you cheering for a better future and helping you become the mom your child deserves? 
 
I am so excited to introduce the New Mom Naturopath coaching program. A 12-week coaching experience where I walk you through each week of the postpartum period. Giving you the mental coaching you need to thrive as a new mom? 
Interested in working with me? Message me at Admin@thenewmomnaturopath.com. I cannot wait to talk to you!
Interested in getting coached by Me? Contact me at admin@thenewnaturopath.com

How Your Husband Can Help you with Postpartum Depression

 
Peripartum depression is challenging for mom, without a doubt. But it was hard for my husband to help me through my 3rd trimester. One of the best ways he helped me through this mental health crisis was by telling me it was out of his comfort zone to give me support. He gave me the push I needed to get help from mental health professionals and reach out to others. I had to realize that I was in charge of my mental health and no one else could take the actions step for me.  
[6:10] - Your mental health is NOT your partner's responsibility 
Postpartum depression is hard on your partner and you, and recognizing that it is not their responsibility to fix your mental health problems. Working with your partner to create boundaries on what they can handle and cannot do for you is really important. The next step is to respect these boundaries and determine what steps to take to improve. 
 [6:50]  - Recognize Your Part 
While depression is so dark and scary, it is essential to remember that your mental health is not dependent on anyone. It is necessary and motivating to realize that while you are in this moment right now, you can get yourself out of this trial despite how bleak it may seem. 
 [10:50] - Accept the Help 
I struggled with accepting help from my healthcare team. They wanted me to increase my antidepressant dose primarily because of the increased blood volume during pregnancy. Intellectually I knew I needed to increase my amount, which would be helpful. However, I resisted increasing my medication because I thought it made me a failure. I could not handle my mental state without the help of my medication. In retrospect, I wish I had increased my dose sooner to feel better. In what ways are you rejecting the service that is being offered to you? What is the roadblock? Why are you stuck? If your future self was better than you are today, what would she say to you?  
 
Are you worried you won't be able to prioritize yourself this time? 
I know you want to be the perfect mother. To change all the generational trauma that has run in your family for so long? 
What about those moments when you feel like giving up? What if you had someone in your corner cheering you on? Are you cheering for a better future and helping you become the mom your child deserves? 
 
I am so excited to introduce the New Mom Naturopath coaching program. A 12-week coaching experience where I walk you through each week of the postpartum period. Giving you the mental coaching you need to thrive as a new mom? 
Interested in working with me? Message me at Admin@thenewmomnaturopath.com. I cannot wait to talk to you!
 
Interested in getting coached by Me? Contact me at admin@thenewnaturopath.com
 
Want to get my free worksheet on how to plan for postpartum with your relationship? Visit www.thenewmomnaturopath.com
 
Want to connect with like-minded women? Add me on the new mom naturopath Facebook group!
Mayo Clinic decision aid for depression medication: https://depressiondecisionaid.mayoclinic.org/index
US Suicide hotline: https://988lifeline.org/  or dial 998

What I’d change about postpartum as a Naturopathic Doctor

DATE: Aug 7, 20323
PODCAST NAME New MOm Naturopath 
EPISODE TITLE AND NUMBER: 5 Things change about my postpartum as a Naturopathic Doctor, episode 28 
 
Hindsight is 20/20. And nothing could be more accurate about the postpartum period. I was worried about postpartum because of my son’s diagnosis. So I feel like I planned more than the average woman. Even still, I found that there were still things I would do differently. First, I wish I had made more of a routine out of going on walks and getting out of the house. I got into a routine of sitting. Mainly because I was healing, but I wish I had made more of an effort to get out to see the sun. Second, I wish I had done more core work after my c-section earlier. I wish I had prioritized scheduling friends to come over before my baby got here, as it was too much for me to handle after my son got here. I would love to get more time before my son goes into treatment for clubfoot. I wish I had created a plan to get back into a normal eating pattern after battling gestational diabetes. 
 
Topic #1  [2:48] - Walk more
I live on the 5th floor of my apartment complex. So this was so hard for me to commit to doing during postpartum. But I wish I would take the time to get outside and work out more. 
Topic #2 [3:46] - Delay clubfoot treatment 
This is one I have mixed feelings about. I felt so much pressure to get his clubfoot treatment started. And I am not sure it would have been better for me or worse to delay his treatment. But I wish I had more time with those cute feet and his snuggly self. I wish I had more time, and looking back, I think I would have delayed his treatment until he was four weeks, even though people were advising me otherwise. 
Topic #3 [5:15] - Focus on core health 
I still have a postpartum belly. My core is still weak. And as a result, I have back pain, and the scar tissues from my C-section are still sore. I wish I had taken more time to work on my core sooner. It’s not fun. It is not sexy. But it is so healthy. 
 Topic #4 [6:10] - Focus more on my diet. 
I had gestational diabetes. And it was so hard to stop myself from eating all the carbs as soon as my baby was here and safe. I had to restrict my diet so much during pregnancy. But I wish I had started creating habits early in my child life to have those already established. 
Topic #5 [8:00] -  Schedule more time with people 
I had a lot of doctor's office visits with my son's treatment, and my struggle with nursing those first two weeks. Because of that, I did not make plans to have people over, and I wish I could have more human contact in this isolating time.  
Are you worried you won’t be able to prioritize yourself this time? 
I know you want to be the perfect mother. To change all the generational trauma that has run in your family for so long? 
What about those moments when you feel like giving up? What if you had someone in your corner cheering you on? Are you cheering for a better future and helping you become the mom your child deserves? 
 
I am so excited to introduce the New Mom Naturopath coaching program. A 12-week coaching experience where I walk you through each week of the postpartum period. Giving you the mental coaching you need to thrive as a new mom? 
Interested in working with me? Message me at Admin@thenewmomnaturopath.com. I cannot wait to talk to you!
 
Interested in getting coached by Me? Contact me at admin@thenewnaturopath.com
 
Want to get my free worksheet on how to plan for postpartum with your relationship? Visit www.thenewmomnaturopath.com
 
Want to connect with like-minded women? Add me on the new mom naturopath Facebook group!