Surviving the First Year of Motherhood: Tips for Self-Care and Balance
The first year of motherhood is a beautiful, transformative experience—filled with joy, love, and yes, exhaustion. You’ve been blessed with a precious new baby who fills your life with a kind of happiness you never knew existed. But along with that joy comes sleepless nights, endless diaper changes, and the challenge of balancing the needs of your baby with your own.
It’s easy to get caught up in the demands of caring for your little one and forget about taking care of yourself. You might hear people say, “find time for yourself,” but that can feel impossible when you’re covered in spit-up and barely have time to eat, let alone relax. However, finding moments for self-care is essential—not just for you, but for your baby as well.
Prioritize Your Well-Being
Taking care of yourself isn’t selfish; it’s necessary. You need time to heal physically and restore yourself emotionally. When you prioritize your health, you’re better equipped to care for your baby. Some weeks, self-care might be easier, allowing you to exercise, meet a friend for coffee, or enjoy a quiet bath. Other weeks, brushing your teeth might feel like a major accomplishment—and that’s okay.
When you’re having one of those tougher weeks, try these small but impactful self-care practices:
1. Practice Deep Breathing
While nursing or pumping in a side-lying position, focus on deep breathing. Inhale into your belly, back, and ribs, allowing your breath to create mobility in your body and gently engage your abdominal muscles. This simple exercise can help you stay connected to your body while promoting relaxation.
2. Add Variety to Your Sitting Positions
When playing with your baby on the floor, try sitting in different positions. While the criss-cross applesauce position is common, it’s not always the best for your core, pelvic floor, or hips. Mix it up with positions like 90/90 sitting, lying on your stomach, or sitting in a deep yogic squat. These changes can help keep your body flexible and strong.
3. Go for a Walk
Sometimes the best way to get moving is to take your baby for a walk. Load up the stroller and head outside! Walking is a great way to get your body moving, and your pelvic floor muscles will benefit from the activity.
4. Create a Baby-Wearing Schedule
If you’re carrying your baby in a carrier or holding them for long periods, it’s important to take breaks. When your body gets tired, your posture can suffer, which can lead to discomfort in your back, core, and pelvic floor. Plan regular breaks to rest your body and maintain good posture.
5. Give Yourself Grace
Perhaps the most important tip is to give yourself grace. Reassess the expectations you’ve set for yourself and remind yourself that keeping a tiny human alive is a big deal. Your body has done amazing things, whether in creating or caring for your baby. Acknowledge your efforts and remember—you are enough.
Motherhood is a journey filled with ups and downs, and it’s okay to have tough days. By incorporating small moments of self-care, you’ll find a better balance between caring for your baby and yourself. You’ve got this!
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With wellness in your pelvis-
Amanda Fisher
Owner, Empower Your Pelvis, a pelvic floor therapist in Kansas City (Overland Park, KS and Lees Summit, MO)