5 Steps to Support Your Mental Wellbeing

5 Steps to Support Your Mental Wellbeing

February 19, 2025 Women

As a parent, you’re juggling a lot, and it’s easy to put your own mental health on the back burner. But taking care of your mental wellbeing can help you feel more positive, manage stress, and enjoy life’s moments more fully.

Here are five simple steps to boost your mental health:

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Connect with Other People

Connect with Other People

Strong relationships can lift your mood, help you feel valued, and provide a network of support. Here are some easy ways to strengthen your connections:

  • Spend time with your family, like sharing meals together.
  • Plan a fun outing with friends you haven’t seen in a while.
  • Play a game or chat with your children instead of watching TV.
  • Call or video chat with loved ones who live far away.
  • Volunteer in your community to meet new people and help others.
Tip: While technology can help you stay in touch, try not to rely on texting or social media alone. Face-to-face or voice interactions can make a bigger impact.
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Be Physically Active

Getting active isn’t just good for your body; it’s great for your mind too! Regular activity can boost your self-esteem and improve your mood. Here are some ideas:

  • Go for a walk or try running.
  • Explore strength and flexibility exercises like yoga.
  • Dance, garden, or play active games with your kids.
Tip: You don’t need a gym membership or fancy exercise equipment. Find activities you enjoy and make them part of your routine.
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Learn New Skills

Learn New Skills

Learning can build confidence, give you a sense of purpose, and help you connect with others. Consider:

  • Trying a new recipe with your kids.
  • Taking up a hobby like painting or writing.
  • Learning a practical skill, like fixing a bike or gardening.
  • Signing up for a class, like a new language or a craft workshop.
Tip: Don’t worry about being “good” at a new hobby or skill—just focus on activities that bring you joy and fit into your lifestyle.
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Give to Others

Give to Others

Acts of kindness can create a sense of reward, purpose, and connection. You might:

  • Say “thank you” to someone who’s helped you.
  • Lend a hand with a project at work or home.
  • Spend time with a friend or relative who could use some company.
  • Volunteer at a school, hospital, or community center.
Tip: Even small acts of kindness, like holding the door for someone or sharing a compliment, can brighten your day and theirs.
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Be Present in the Moment

Mindfulness means paying attention to what’s happening right now—your thoughts, feelings, and surroundings. Practicing mindfulness can help you better handle stress and enjoy life more fully. Try:

  • Taking a few deep breaths when you feel overwhelmed.
  • Focusing on the sights, sounds, and smells during a walk.
  • Reflecting on what you’re grateful for at the end of the day.
Tip: Mindfulness doesn’t have to take much time. Even a few minutes a day can make a big difference.

Small steps can lead to big changes. Try picking one or two of these ideas to try this week and see how they make you feel. Remember, taking care of your mental health isn’t just good for you—it helps you be the best version of yourself for your kids and loved ones too.

Small steps can lead to big changes.

REFERENCES:

NHS. Five Steps to Mental Wellbeing
www.nhs.uk/mental-health/self-help/guides-tools-and-activities/five-steps-to-mental-wellbeing/

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position