Postpartum and Breastfeeding

Practitioners Share Their Top New Mom Mental Health Tips

Paula James-Martinez

Practitioners Share Their Top New Mom Mental Health Tips

Motherhood is a profound journey filled with moments of joy, love, and growth. However, it's also a time that can bring unique mental health challenges. 

In fact March of Dimes shares that up to 4 in 5 new parents (80 percent) have the “baby blues”. And 10 to 15 percent of new mothers will experience more serious perinatal mood disorders. This is why it’s so important to pay careful attention to your mental health and know how to seek support in the first few months after birth.

At Needed, we are privileged to be able tap into the expertise of over 4000 practitioners in our network, including seasoned experts specializing in maternal mental health. So as part of our toolkit for postpartum we asked a spectrum of trusted providers to share their top mental health tips to try and help you find balance from their own experiences. From strategies for managing stress to fostering self-care practices, our aim is to provide you with invaluable tools to support your mental well-being during this pivotal time in your life.

Hayley Oakes, LM @hayleythemidwife

“Take 3 deep breaths. Remember gratitude for the things that are coming with ease, grace for the steep learning curves, and guidance from your intuition of doing what’s best for you and your family.

Dr. Christine Castagna, DCN, CNS, CDN, LDN, BCFWP, CIHC, INHC @drchristinecherpak

“My most impactful piece of advice for women feeling overwhelmed is to ensure adequate sleep. Once well-rested, reconnect to your purpose, take 5 deep belly breaths, and engage in as many belly laughs as possible.”

Sorayya Dossett, CNC @hellomothergoose

“Regulate your nervous system. This includes focusing on eating regular meals that have a good portion of protein, fat and fiber. A nourished mother is more able to show up for herself and her children.”

Jennifer Hood, MS, RD @jenniferleigh.hood

“Don’t be afraid to ask for help. People are probably looking for ways to support you, whether it is coming over and folding your laundry, bringing a meal, or holding the baby so you can shower. Let people know what you need!”

Katie Brambila, Midwifery Student @katiebrambila

“My #1 tip for navigating stress postpartum is to prioritize your nutrition. Taking time to eat enough will help you manage stress mentally and physically. Getting a few more dishes done won’t fuel you for the rest of the day but a nutrient dense meal will! Asking for help and is a really great way to prioritize this!”

Vickie Victorenko, Certified Health and Wellness Coach @simply_real_motherhood

“To navigate postpartum stress, remind yourself you are safe in the moment even when everything feels heightened. If the baby is crying, if your body is in fight or flight, reminder yourself "I am safe." your brain needs to hear that reminder.”

Tayler Wagner, RD @thepregnancyprep.rd

“We aren't meant to go through postpartum alone. Lean on your support system and ask for help. Be clear about what you need help with (preparing meals, cleaning, walking the dog, dishes, laundry, etc.). Your support system wants to help, they don't always know what they should do though.”

Christina Paxton, MS, RD @postpartumdietitian

“The #1 thing for reducing PP stress in my professional opinion is eating enough! Under eating alone is a big stressor on the body, so being adequately nourished takes one stressor off the table and can help moms feel more stress resilient.”

“Don't be afraid to voice your areas of stress and ask/seek help quickly. Don't wait until it's compounded and you feel your stress taking over to reach out. It can be an overwhelming time, even with as precious as it is and you don't have to feel guilty for feeling that way. You can both love your baby AND also feel incredibly overwhelmed/sad/anxious/whatever the emotion is...they do not have to be mutually exclusive.”

Tenisha Hill, CNP @tenishahillwellness

“The best advice I received as a new mom was “ask for help”. It sounds so simply, but in the modern world, where we are taught to do it by ourselves, it gave me permission to be vulnerable and ask for help with meals, so that I could sleep and nap not made me feel at peace that I didn’t have to act like I had it all together especially on those tough days. Now that my baby is 2.5, I still wear my “help” cape and it has been the #1 thing that has helped with managing my stress levels.”

Samantha Howe, RN, IBCLC @tenlittletoeskw

“My advice for women feeling overwhelmed is to start with one single thing on your to do list. Maybe you’re a new mom and you feel overwhelmed with all the newness and don’t know how to take care of your own needs. Maybe you’re out of that stage and you just have a lot going on in life. No matter the case, pick one thing and stroke it off. Tunnel vision. Repeat the process until things feel more manageable.


*If you are struggling with your mental health please seek urgent support from your provider. Or you can call the The National Maternal Mental Health Hotline. Call or text 1-833-TLC-MAMA (1-833-852-6262).

Disclaimer: Needed does not offer medical advice, diagnosis, or treatment. The information disseminated on this website or by Needed is not intended to replace medical advice. Before taking any action, it is crucial to consult with a healthcare professional
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Paula James-Martinez, Filmmaker and Editorial Director

Paula James Martinez is a creative producer, filmmaker, and former fashion editor. She is the director and producer of film company Semi-Retired Productions, and in 2018, started working on her directorial debut on the documentary Born Free, which investigates the truth about birth and maternity in America. She has since founded a non-profit organization The Mother Lovers to raise awareness of the US maternal health crisis.