19.02.2025
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3 min reading Mom at zero. Self-help for moms with stress
Any mother is a person. A person with greater responsibility and duties. In these difficult times, every mother uses her resources to the fullest, forgetting about herself. This can lead to constant fatigue and mental breakdown, which will also affect the child. We will tell you how a mother can avoid falling into an emotional funnel and help herself get through difficult times.
The birth of a child is always a crisis, it causes huge changes in the life of a family. War and constant shelling by the aggressor country lead to even greater fear and anxiety. Many mothers live in constant stress, fatigue and fear. But we must remember that the child spends more time with the mother, who is almost constantly nearby. Babies are very sensitive to the state of their mother. If everything is fine with the mother, then the child is fine. The family requires enormous efforts from the mother seven days a week. The mother herself may not value herself and her needs, which leads to emotional burnout.
Remember, every mother can organize her life in a way that will help her recover (if burnout has already occurred) or prevent her from becoming exhausted.
What you need to do for this:
- Ask for help. Mom needs to understand for herself that she needs an assistant. There are things that can be safely delegated to an assistant - the world won't turn upside down because of it.
- Review everyday life and organization of life. Maybe you don't need to iron all the laundry? And you can skip ironing children's clothes. Should you wash the dishes right after a meal or take your child for a walk outside while the weather is nice? If you don't have a nanny or other helpers, you learn to prioritize: the dishes won't go anywhere, the floor won't stay unwashed for another day. You don't have to cook every day, you can eat yesterday's borscht or prepare semi-finished products.
- Agree with your husband about the division of responsibilities. Mom is not a super woman. She can't do everything. So while mom is walking with the child outside, dad can clean the house. If mom has prepared breakfast, dad washes the dishes. Let the man be responsible for taking out the trash and doing the laundry, for example. Tell your husband that you can't do it without him.
- Sleep. When the baby is sleeping, it is better for the mother to sleep too, rather than running around cooking or cleaning. Sleep is rest and restoration of strength. Don't neglect it!
- Take time for yourself. Even if it's just 2-3 hours a week, they should be yours alone. Manicure, hair salon, friends, or just a walk alone - distract yourself from your regular responsibilities.
Source: shutterstock
What to look for to understand that mom is tired and stress is already knocking on the door. Fatigue and stress have similar manifestations:
- tearfulness;
- irritability;
- sleep disturbance;
- apathy or overexcitement;
- aggression towards your child.
What to do when you feel like you're on the edge?
- Ask for help. You need to be alone for at least 20-30 minutes. Maybe someone from your environment can play with the child during this time. And you can drink hot coffee and dream.
- Take care of your body. The first thing you need to do when a mother feels like a squeezed lemon is to start taking care of yourself on a physical level: wrap yourself in a blanket, hug your loved ones - provide yourself with tactile comfort.
- Try to breathe slowly. Inhale (count 1–2–3–4) — pause (hold your breath — for 1–2) — exhale (count 1–2–3–4–5–6–7–8). It is important that the exhalation is twice as long. Do this exercise at least 10 times. Imagine that you are “exhaling” tension.
- Pat yourself on the shoulders or hips, wiggle your big toes, stretch, turn your head, clench and unclench your fists, straighten your fingers. Press your heels into the floor and notice how tense they become.
Source: Shutterstock
- Contact professionals CIRCLE OF CARE provides free psychological support not only to children, but also to parents. As part of the project, families have the opportunity to communicate with qualified psychologists, participate in seminars and conferences.
- Take a course in psychological help from the “Circle of Care” – https://circlecare.o2.ua/
- Seek psychological support. "Helpline for everyone" - a line of emergency free anonymous psychological assistance. Accepts calls from 19.00:7.00 p.m. to XNUMX:XNUMX a.m. Contact numbers by region: Odesa +048 737 7676-XNUMX, Kharkiv +057 759 7676-XNUMX, Kyiv +044 228 7676-XNUMX, Donetsk +062 213 7676-XNUMX, Luhansk +064 272 7676-XNUMX, Dnipro +056 767 7676-XNUMX, Chernivtsi +037 290 7676-XNUMX, Ivano-Frankivsk +034 273 7676-XNUMX, Kherson +055 239 7676-XNUMX, Lviv +032 253 7676-XNUMX, Mykolaiv (0512) 59 76 76.
Take care of yourself, because a healthy and happy mother is a healthy and happy child!
The editorial opinion may not coincide with the opinion of the author of the article.
Use of photos: Clause 4, Article 21 of the Law of Ukraine "On Copyright and Related Rights" - "Reproduction for the purpose of covering current events by means of photography or cinematography, public communication or communication of works seen or heard during such events, to the extent justified by the informational purpose."
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