Mammha Master Tools & Content

STOP Technique

The STOP technique is good to use when thoughts are ramping up or stress is rising from a stressful situation.

Circle of Control

Helps to refocus and only on what we have control over. Can help lighten the load.

Grounding Breath

This technique helps focus on the 5-4-3-2-1 technique. Comes with a video.

Thoughts Aren’t Facts

Challenge negative thoughts.

Ask for what you need

Examples of how to be clear on how to ask for what we need before we get angry.

Listen to music.

Listening to music can lift a mood and give us hope. Do you have a song that always makes you feel better? Can you create a playlist that is your go-to for when you are down or need an extra push? If you need a little inspiration, check out our mom playlist here.

Boundaries

Hack Your Happiness Chemicals

Decode Your Emotions

Anger Tips

This can be really hard for some women, but sometimes letting the dishes and dirty clothes pile up is just what we need to do if it means being able to rest. Focus on just the basics for a while, not on perfection. Is the baby fed? Do my kids have some clean clothes? Find what is enough and let the rest go for now, so you can take a break. Allow yourself to sit down. Go outside. Take a nap, or do something that lifts your spirits.

Ask for help.

This may be one of the hardest things to do on this list, but it is the most important to learn as a new mother. We may be so used to being able to do things ourselves and now we may be shocked at how little we can do. Right now is the time to ask for help. Asking our partners for what we need like, “Can you take the baby so I can shower?” Or asking a friend, “Can you pick up my other kids while I nap?” Or asking a family member, “Can you watch the baby so I can rest during the day?” This is the first time in human history we are taking care of babies and families on our own, and it’s too much. Try to ask for help each day to lighten your load. Meal Train is an excellent app that lets your family and friends help you out. Check it out here. 

Accept help.

Along with asking for help is being able to accept help, which is just as hard. When our family and friends ask if they can bring over anything, let them. If they ask if they can pick something up for you, let them. If they want to bring you groceries, offer to make a meal, help hold your baby while you nap, because the baby didn’t sleep all night, try to let them.

Discover your joy.

This is easier said than done, especially those first few months with a baby. Remember what you used to love to do, and plan to do it again in the near future; even just finding a tiny pocket of time, and asking for some help to watch the baby during this time can help you feel like you again. It could be riding your bike, doing a puzzle, reading a book, listening to a podcast, dancing, sewing, cooking, painting, or making something.. What helps you fill your cup back up?

Watch good things.

It is easy to get stuck watching the news, but sometimes it can bring us down. This is the time to pull out all the funny shows and movies you remember, or discover new ones. Watch something that makes you laugh and brings you joy. Fill your eyes and ears with good and fun things.

Find a therapist.

Consider talking to a trained therapist who is skilled at working with expecting and new moms, who may be having a hard time. Sometimes a couple of sessions may be all you need. Visit How to Access Care to learn more about where to find a therapist and what to look for.