When I was postpartum, anxiety really kicked my butt! You wouldn’t have known it by looking at
me because I presented like I had this whole new parenthood thing figured out. But I struggled to feel a semblance of calm during the days with my son as a stay at home momma. I was constantly overwhelmed, frustrated, and stressed out. I rarely felt like I was able to be present with my son because my brain was reminding me of the next ten things I had to do, and I would find myself crying in kitchen at the thought of how anxiety was robbing me of this beautiful experience I was promised to have as a mother. This is where my mindfulness practice as a momma started.
Mindfulness is the practice of being present and fully engaged in the moment, without judgment. It's a powerful tool that can help you return to center, calm your system, and focus during the ups and downs of every day life. Two of my favorite and most used techniques are mindful breathing and body scan (I literally used these at the kitchen sink yesterday when I was experiencing sensory overwhelm from fielding the constant questions of my 5 year old). Here are some of the benefits of mindfulness practice during motherhood, backed by scientific research:
1. Reduces stress and anxiety
One of the most significant benefits of mindfulness practice is its ability to reduce stress and anxiety. According to a study published in the Journal of Child and Family Studies, mindfulness interventions have been shown to decrease stress and improve mood in mothers. Mindfulness practice can also lower levels of the stress hormone cortisol, which can help you feel more relaxed and calm.
2. Improves emotional regulation
As I’ve talked about in other blog posts, being a momma can be an emotional rollercoaster, but mindfulness practice can help you regulate your emotions more effectively. According to a study published in the Journal of Clinical Psychology, mindfulness-based interventions have been shown to improve emotional regulation and decrease symptoms of depression and anxiety in mothers.
3. Enhances parent-child bonding
Mindfulness practice can help you be more present and attuned to your child's needs, which can strengthen your parent-child bond. According to a study published in the Journal of Family Psychology, mothers who participated in a mindfulness-based intervention showed improved parent-child interaction and better communication with their children.
4. Increases resilience
Motherhood can be unpredictable, and it's not always easy to bounce back from challenging situations. However, mindfulness practice can increase your resilience and help you cope with difficulties more effectively. According to a study published in the Journal of Child and Family Studies, mindfulness interventions have been shown to improve resilience in mothers and reduce symptoms of postpartum depression.
5. Improves sleep quality
Getting enough sleep is crucial for your health and well-being, but it's not always easy when you're a mother. However, mindfulness practice can help you fall asleep faster and improve the quality of your sleep. According to a study published in JAMA Internal Medicine, mindfulness meditation can improve sleep quality in older adults with insomnia.
Practicing mindfulness has truly transformed my motherhood experience. Spending quality time with my son is at the top of my priority list and I deeply value being an emotionally engaged and present momma. I utilize mindful breathing and body scans, as I mentioned earlier, regularly during my day. And because I have first hand experienced the positive impact mindfulness has had on how I feel in my embodiment of being a mother, I encourage every momma I work with to implement mindfulness based techniques. I like to use the “selling points” too of the inherent convenience of mindfulness practice-- the techniques do not involve you going anywhere or necessarily relying on an external aide— you literally have the ability to access the techniques at any time— taking deep breaths and doing a body scan, from head to toe, are pretty simple and quick ways to tune into your body. Mindfulness practice is practical for every momma.
Warmly,
Brittany DeNucci
Bögels, S. M., Lehtonen, A., & Restifo, K. (2010). Mindful parenting in mental health care. Mindfulness, 1(2), 107-120.
Bost, K. K., Cox, M. J., Burchinal, M., & Payne, C. (2002). Structural and supportive changes in couples’ family and work lives after the transition to parenthood. Journal of Family Psychology, 16(4), 377-390.
Duncan, L. G., Coatsworth, J. D., & Greenberg, M. T. (2009). A model of mindful parenting: Implications for parent–child relationships and prevention research. Clinical child and family psychology review, 12(3), 255-270.
Goodman, S. H., & Gotlib, I. H. (1999). Risk for psychopathology in the children of depressed mothers: A developmental model for understanding mechanisms of transmission.
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