It’s incredibly tough for new mothers to prioritize their own mental health, especially when common advice on the internet often points to elaborate self-care like spa days or time away. While these can be beneficial, true self-care isn’t solely about escaping your family. For new mothers in Bangladesh, this challenge is often compounded by navigating unsolicited advice from numerous family members and the demands of a larger family structure. However, many simple actions can genuinely support your daily well-being, even with your children and family around.
Recognizing When You’re Struggling
Pay attention to signs like:
- Feeling constantly anxious or on edge.
- Significant changes in sleep or eating habits.
- Thoughts of inadequacy or failure as a mother.
- Disturbing thoughts, even if you wouldn’t act on them.
- Feeling isolated, even amidst family.
The Essence of Self-Care
Self-care isn’t about lavish expenses; it’s any consistent action that supports your physical or emotional health. The biggest hurdles are often time and money, especially for us Bangladeshi mothers who might also be navigating joint family dynamics or limited domestic help. Many effective self-care practices are free and can be woven into your daily routine. Prioritizing your well-being prevents burnout and allows you to continue caring for your family without completely depleting yourself.
Simple, Accessible Self-Care Ideas
Here are practical tips that fit into a busy life:
- Regular Movement: This could be a family walk in a local park or roof, gentle stretching while your baby plays on the floor, or even just dancing to a favourite song while doing household work. Physical activity releases “happy hormones” and reduces stress.
- Screen-Free Time: Dedicate one evening a week to putting away phones and TVs. This creates space for genuine connection with your husband or children, like playing a board game, or simply having undisturbed conversations over a cup of cha.
- Simple Routines: Even a minute can make a difference. In the morning, try a few deep breaths before starting your day, or mentally recite positive affirmations while brushing your teeth. At night, perhaps sip some gorom dudh or read a few pages of a book before bed. These small, consistent actions can help you feel more grounded amidst the daily hustle.
- Breathing and Grounding: Take short breaks throughout the day to consciously breathe deeply. Notice what you see, hear, and feel around you. This simple practice can reduce anxiety and keep you present, especially when you feel overwhelmed – a common feeling when managing household responsibilities, children, and potentially extended family expectations.
Remember, start with just one small change for two weeks. Even if you miss a day, just pick it up again. Prioritizing your mental health isn’t selfish; it’s essential for your well-being and, ultimately, for your family.
Written by- Farin Khan