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Handling Stress

For more information on how to manage stress, see our Stress and Your Health fact sheet.

Both short and long-term stress can have effects on your body. In fact, stress triggers changes in our bodies and makes us more likely to get sick. It can also make problems we already have worse. It can play a part in a range of issues, including trouble sleeping, stomach problems, headaches, and mental health conditions. Having a new baby and learning how to breastfeed can be incredibly stressful events and it is important for mothers to also take care of themselves. Try to listen to your body so that you can tell when stress is affecting your health. Here are some steps you can take to help handle stress:

Relax. It's important to unwind. Each person has her own way to relax. Some ways include deep breathing, yoga, meditation, and massage therapy. If you can't do these things, take a few minutes to sit, listen to soothing music, or read a book.

Make time for yourself. It's important to care for yourself. Think of this as an order from your doctor, so you don't feel guilty! No matter how busy you are, you can try to set aside at least 15 minutes each day in your schedule to do something for yourself, like taking a bubble bath, going for a walk, or calling a friend.

Sleep. Sleeping is a great way to help both your body and mind. Your stress could get worse if you don't get enough sleep. You also can't fight off sickness as well when you sleep poorly. With enough sleep, you can tackle your problems better and lower your risk for illness. Try to get seven to nine hours of sleep every night.

Eat right. Try to fuel up with fruits, vegetables, and proteins. Good sources of protein can be peanut butter, chicken, or tuna salad. Eat whole-grains, such as wheat breads and wheat crackers. Follow our other nutrition tips for nursing mothers.

Get moving. Believe it or not, getting physical activity not only helps relieve your tense muscles, but helps your mood too! Your body makes certain chemicals, called endorphins, before and after you work out. They relieve stress and improve your mood. If you are a new mother, make sure your doctor says it is okay to start exercising.

Talk to friends. Talk to your friends to help you work through your stress. Friends are good listeners. Finding someone who will let you talk freely about your problems and feelings without judging you does a world of good. It also helps to hear a different point of view. Friends will remind you that you're not alone.

Get help from a professional if you need it. Talk to a therapist. A therapist can help you work through stress and find better ways to deal with problems. For more serious stress related disorders, like post traumatic stress disorder, therapy can be helpful. There also are medications that can help ease symptoms of depression and anxiety and help promote sleep.

Compromise. Sometimes, it's not always worth the stress to argue. Give in once in awhile. Write down your thoughts. Have you ever typed an e-mail to a friend about your lousy day and felt better afterward? Why not grab a pen and paper and write down what's going on in your life! Keeping a journal can be a great way to get things off your chest and work through issues. Later, you can go back and read through your journal and see how you've made progress!

Help others. Helping someone else can help you. Help your neighbor, or volunteer in your community.

Get a hobby. Find something you enjoy. Make sure to give yourself time to explore your interests.

Set limits. When it comes to things like work and family, figure out what you can really do. There are only so many hours in the day. Set limits with yourself and others. Don't be afraid to say no to requests for your time and energy.

Plan your time. Think ahead about how you're going to spend your time. Write a to-do list. Figure out what's most important to do.

Don't deal with stress in unhealthy ways. This includes drinking too much alcohol, using drugs, or smoking, all of which can harm the baby. It is also unhealthy to over eat in response to stress.

Additional Resources

Publications

Breast-feeding: What every mom needs to know (Copyright © MFMER) — Breastfeeding can be a great benefit to you and your baby; however, it takes hard work and practice to master breastfeeding. This publication gives breastfeeding moms advice to make breastfeeding less stressful and more rewarding.

http://www.mayoclinic.com/print/breast-feeding/PR00003/METHOD=print

Breastfeeding FAQs: Sleep - Yours and Your Baby's (Copyright © KidsHealth) — New moms may have concerns about where the baby should sleep at home after nursing. This publication answers frequently asked questions that moms have about sleeping habits with their new baby.

http://kidshealth.org/PageManager.jsp?lic=1&ps=104&article_set=44015

Breastfeeding FAQs: Your Eating and Driking Habits (Copyright © KidsHealth) — This publication provides current breastfeeding moms and soon-to-be breastfeeding moms with ways to eat a proper diet and what foods and beverages they should avoid when breastfeeding.

http://kidshealth.org/parent/food/infants/breastfeed_eating.html

Breastfeeding With Confidence (Copyright © ACNM) — Many women lack the confidence to even attempt breastfeeding for fear of failure. But, what they may not understand is that nine months of anxiety cannot undo what nature has equipped humans to do since the dawn of time. This publication provides resources on how to breastfeed with confidence.

http://www.gotmom.org/page2.cfm

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Content last updated February 27, 2009.

Breastfeeding: Best for baby. Best for mom.

Breastfeeding: Best for baby. Best for mom.

Handling Stress

Additional Resources

Publications

Organizations