The Truth About Postpartum Anxiety and Substance Abuse

There seems to be a common connection between postpartum anxiety and substance abuse.

Many mothers suffering from postpartum anxiety are prone to addiction and substance abuse.  It’s true that drugs or alcohol can work to help numb the pain and drown our worries.  But it’s not a permanent, nor a safe, solution.  If this is a problem that you are dealing with, know that help is always available and there are other options available for handling the crippling symptoms of postpartum anxiety. 

Here’s some information for moms suffering from postpartum anxiety and substance abuse.
The Truth About Postpartum Anxiety and Substance Abuse
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that I only work with companies and individuals that I trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

Who is at risk for postpartum anxiety and substance abuse?

Postpartum disorders and addiction have a dangerous relationship, and each of them often make the symptoms of the other more severe. In the first days and weeks after childbirth, a new mother will go through a variety of emotions and sources of stress. She may experience difficult feelings and struggle with sadness, constant worrying, and extreme sleep deprivation.

Postpartum anxiety is when a woman develops an anxiety disorder following the birth of her baby that causes a disruption in her life and affects her health and well-being. Studies have discovered that women with postpartum depression or anxiety are at a greater risk for substance abuse compared to postpartum women without a mood disorder. Likewise, women with a history of substance abuse are more likely to show symptoms of postpartum anxiety.

A New Mom's Guide to Postpartum Anxiety
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Why do some mothers with postpartum anxiety abuse drugs or alcohol?

Caring for a newborn entails a great deal of work, and it is normal for a mother to experience a range of feelings including worry, unhappiness, and fatigue. If these feelings persist or interfere with a woman’s ability to care for herself or her family, she may risk developing a mood or substance use disorder.

Environmental factors such as relationship status or economic status may also leave certain mothers at a higher risk for substance abuse. Postpartum substance abuse may be a continuation of drug or alcohol use that was prevalent before or during pregnancy, or it may be the beginning of a new behavior.

Women with postpartum anxiety may use drugs or alcohol in order to:

    • Self-medicate
    • Elevate their mood
    • Relieve stress and anxiety
    • Assist in falling asleep
    • Increase Energy

Women who are prescribed opiates for postoperative pain-management or benzodiazepines for anxiety are also at an increased risk for developing a drug dependency. If you have a history of prescription drug abuse, let your health care provider so they can discuss safer alternatives during postpartum treatment. Opioids are especially addictive, making drug rehab a valuable tool for mothers struggling with dependencies after their pregnancy.

The Postpartum Depression Drug | Brexanolone (Zulresso)
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How to treat substance abuse in mothers with postpartum anxiety

Postpartum substance abuse can limit a mother’s ability to emotionally connect with her infant, adjust to their rhythms and behaviors, and anticipate or follow their development. If you or someone you love is struggling with drug or alcohol abuse and postpartum anxiety, it is important to seek treatment that will address both issues.

Many addiction treatment therapies can also be used to treat symptoms of postpartum anxiety. There are many options for rehab including inpatient or outpatient treatment and a wide variety of support groups. If you are unsure about which treatment option is best, contact a rehab specialist who can go over the options and help you find the right treatment facility.

Cognitive Behavioral Therapy

Cognitive Behavioral Therapy (CBT) is a form of psychotherapy that focuses on changing patterns of thinking and behavior. The therapist works alongside you to anticipate problems and develop healthy coping strategies. When treating anxiety in the general population, CBT has been proven to be effective with improvement rates estimated between 34% and 68%.

Common CBT exercises for treating substance abuse in women with postpartum anxiety include:

    • Setting realistic goals and learning how to solve problems.
    • Learning to manage stress and anxiety, especially with relaxation techniques.
    • Identifying and challenging negative thoughts.
    • Keeping track of feelings, thoughts, and behaviors to be more aware of symptoms and to make it easier to change thoughts and behaviors.
    • Exploring the negative consequences of continued substance abuse.
    • Identifying high-risk situations for substance abuse
    • Developing strategies for coping with and avoiding high-risk situations and the desire to use.
I tried Online Therapy for 30 Days and this is what happened
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Mindfulness Training

Mindfulness training is the practice of awareness and attention exercises focused on accepting your present state of emotions, thoughts, and physical sensations. When mindfulness training is practiced before, during, and after childbirth, it has been shown to significantly reduce anxiety and stress.

Some of the skills taught in mindfulness training are:

    • Observation: Being mindful and paying close attention to what is going on in the world around you.
    • Description: Having the ability to say what happened and how it made you feel.
    • Participation: Becoming involved in an activity without being self-conscious about it.
    • Taking a Non-Judgmental Stance: Learning to accept things you can’t control rather than judging them.
    • Focusing on what is going on in the moment without distraction from other ideas or events.
    • Effectiveness: Doing what works instead of second-guessing yourself.

Mindfulness training can help you recognize when you are running on “auto pilot”(acting without thinking about what you are doing), as well as developing a better attitude towards yourself and others.

Talking about Substance Abuse and Postpartum Anxiety

Postpartum anxiety can make the experience of motherhood even more stressful than it already is. The risk of drug and alcohol abuse is greater for mothers who are dealing with other disorders and unfortunately, many are afraid to speak up. Drugs and alcohol may numb the pain and symptoms of anxiety, but it only offers temporary relief and does more harm in the long run. If you are suffering from symptoms of anxiety or drug and alcohol dependency, seek help from a qualified professional and get started with a recovery program. Talk with other moms about your experience or join a support group and know that you are not alone in this battle.

How to Talk About Postpartum Depression
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If you, or someone you love is suffering from substance abuse in the postpartum period, please check out our resources and recommendations page for some sites with important information.

article Resources:


Author Bio:

Ginni Correa is a Latinx writer and mental health advocate living in Orlando, FL. Her mission is to build awareness and promote resources that can help people transform their lives. She believes in the importance of ending stigma surrounding mental health and substance abuse

I Tried Online Therapy for 30 Days and This is What Happened

Online therapy can be a great tool for busy moms.

For the past few months, I’ve been dealing with depression, despite being on anti-depressants.  I assumed it was triggered by the chronic pain I have been experiencing since developing scar tissue adhesions following my hysterectomy for endometriosis. Having suffered from depression off and on since being diagnosed with postpartum depression many years ago, I didn’t want to let it get out of control.  So I thought it was time to try out cognitive behavioral therapy via Online-Therapy.com.

Here’s a look at what my experience was like with online therapy.
I tried Online Therapy for 30 Days and this is what happened
*This is NOT a sponsored post but it does contain affiliate links, which means that if you click on one of these links and buy a product, I may earn a small commission at no additional cost to you. Rest assured that I only recommend products that I love from companies that I trust. Furthermore, I am not a medical professional and nothing in this post should be taken as medical advice. I am simply a mother who has been there and lived to tell the tale.

Online Cognitive Behavior Therapy

Online Cognitive Behavior Therapy


How Does Online Cognitive Behavior Therapy Work?

I have tried online therapy before, in the form of online talk therapy.  That means that I’ve video chatted with a licensed therapist to discuss my thoughts and feelings.  I’ve also done talk therapy in person, so online talk therapy wasn’t much different from that, aside from the convenience of it. 

But cognitive behavior therapy at online-therapy.com is a completely different world.  First of all, it’s not talk therapy.  It’s a series of activities that you do in order to help reprogram your brain.  The idea being that if you can change your way of thinking, you can change your behaviors and ultimately, your mood.

What to do if you think you have postpartum depression
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Secondly, you do it all at your own pace.  I decided to be more aggressive and try to complete all the sections in 30 days.  This meant that I was logging on and completing at least one worksheet every couple of days.  But there is no timeline, no deadlines, no schedules, no specific hours of availability.  You can complete a worksheet in the middle of the night if you want to! 

And finally, while you’re doing it all on your own, you’re never actually alone.  You’re assigned one therapist to work with you throughout the entire process.  As you complete sections and worksheets, your therapist will leave comments about what you’ve written.  You can schedule a weekly live chat and you can email your therapist whenever you need to. Over the 30 days, I really did develop a bond with my therapist and looked forward to connecting with her during the weekly chats.

16 Ways Ecotherapy is Good for Moms
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The Benefits of Working Solo

I’ve always been better working at my own pace.  Some days I would complete an entire section with it’s corresponding worksheets, and other days I would just do part of a section and one worksheet.  And while the worksheets are designed for self-reflection, I always looked forward to getting that notification that my therapist had responded to my answers.  When it was time for our live chat session, I couldn’t wait to talk to her about some of the things we had worked on.  She always had great input and feedback about the things I’d written in my worksheets.

While it was reassuring that my therapist was always there for me, I also felt empowered that I was taking control of my own thoughts and emotions.  The worksheets really made me think.  I was responsible for examining my own negative behaviors and how I responded to certain triggers.  Taking ownership of my reactions to common situations made me want to change my behaviors even more. 

Towards the last few sections, I became much more efficient at recognizing my negative thoughts and behaviors and how to replace them with positive ones, or healthier negative ones.  At the time, I found some of the worksheets to be repetitive, but now I see that was done on purpose.  Having to recall certain thoughts and behaviors over and over meant finding out which ones affected me the most. 

One Year Postpartum & Still Depressed
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The Online Therapy Toolbox

The sections and worksheets are just one part of the cognitive behavior therapy process.  In order to get the most out of therapy, I needed to make some life changes. 

Yoga and meditation was something I have been wanting to incorporate into my daily life for a while now.  In the online therapy toolbox, there are a series of yoga videos that I can access at any time, and they include both short workouts and longer ones.  

The online journal was another great tool available 24/7.  As a writer, journaling has been something I’ve started and stopped several times throughout my life.  But the online therapy journal isn’t just a blank page for me to write in all my thoughts, instead there were specific questions I needed to answer each day to get me thinking about how I wanted to feel. This made it easy for me to set goals each morning and be accountable for achieving those goals each evening.  

The action plan was a place where I was really accountable for making progress.  As I went through the online therapy course, I scheduled specific activities to help me get better.  Things like yoga, exercise, socializing events and health appointments.  As I completed each activity on my action plan, I checked off that it was done and it was added to my “ta-da” list (instead of a to-do list).  Seeing all the actions I had completed towards improving my mental health gave me a sense of accomplishment. 

7 Days of Self Care
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Getting a Diagnosis

As I go through and complete the worksheets, my therapist reads all of my answers.  She leaves a comment within 24 hours and I can reply if I want to.  She was able to divulge certain things from my answers that I didn’t immediately see.  Together, we came to the conclusion that I was suffering from some trauma related to my hysterectomy.  I realized that I hadn’t grieved for the loss of my uterus in the right way and therefore, every time I felt pelvic pain, I was reminded of that loss. 

Following that revelation, I began to work on activities to help me grieve.  I started to write about the loss and allow myself to feel the emptiness, even cry about it.  I now have an answer as to why the pain causes me to be depressed, and I have an action plan in place on how to replace that depression with something more positive. 

11 Postpartum Depression Triggers and How to Avoid Them
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Was 30 Days of Therapy Enough?

The thing about cognitive behavior therapy is that it’s not something someone else does for you.  It’s something you learn to do yourself.  It’s not like getting a massage, it’s more like learning how to drive.  Once you learn how to change your thinking, it’s something you need to continue to do regularly.  And the more you practice, the better and more confident you will get. 

Online-therapy.com offers a course in cognitive behavior therapy.  How long it takes you to complete the course is up to you. I managed to complete the entire course in 30 days but that doesn’t signal the end of my therapy.  I now need to take everything I’ve learned and put into practice in my every day life. 

Others may need longer than 30 days to complete the course and may want additional therapist support along the way.  Thankfully, sessions are billed monthly and you can stop at any time with the click of one button. And you’ll still have access to your toolbox even after the subscription ends, so you can continue with the yoga and meditation, journal entries and action plan. 

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In Conclusion

This was the right form of therapy for me because I find it easier to write out my emotions than to voice them.  I was also in a place where I wanted to get better, and I wanted to take ownership of my own mind and moods.  Those things were key to getting the most out of the online therapy experience. 

If you’re not quite ready to do it on your own, consider the package that allows two live chats a week instead of one, so that you have that additional support.  Online-therapy.com costs less than traditional talk therapy because you’re not paying for someone else’s time by the hour.  I put off doing it for a long time because of the cost associated with it.  But eventually I needed to prioritize my own mental health, no matter the cost. 

So whatever your struggle is, I urge you to consider this option.  You may not find a diagnosis or the root cause of your mental health issues in just 30 days, and you definitely don’t need to.  For many people, mental health disorders are a lifelong battle.  You may need to do multiple rounds of therapy or try a combination of treatment options to find relief.  But if you’re interested in learning how to take control of your own mind and moods, then cognitive behavior therapy might be for you. 

Click here to sign up for Online-Therapy.com and get 20% off your first month.

Everything You Need to Know About Postpartum Anxiety

Postpartum anxiety is a common mood disorder that affects up to 15% of new mothers.

Postpartum anxiety is just as common, if not more so, than postpartum depression.  It’s seldom discussed and when it is, it’s usually grouped together with postpartum depression as if they’re a package deal.  The truth is, women can get BOTH postpartum depression AND anxiety or they can get one of the two. 

Here’s what all moms need to know about postpartum anxiety.
A New Mom's Guide to Postpartum Anxiety
*This post contains affiliate and/or paid links which means that if you click on one of these links and buy a product, I may earn a small commission at no additional cost to you. Rest assured that I only recommend products that I love from companies that I trust. Furthermore, I am not a medical professional and nothing in this post should be taken as medical advice. I am simply a mother who has been there and lived to tell the tale.
A New Mom's Guide to Postpartum Anxiety A New Mom's Guide to Postpartum Anxiety

What is Anxiety?

Basically speaking, anxiety causes a person to worry.  Anxiety, in itself, is a common and natural human reaction.  It’s our body’s instinctive way of protecting us from a possible threat.  For new and expectant mothers, anxiety is almost expected, and seems to be part of the maternal instinct.  We need to worry about our newborn babies in order for them to survive. 

An anxiety disorder, however, is different.  It’s when you lose your natural ability to stop worrying when the threat has passed.  Postpartum anxiety is what it’s called when a women develops an anxiety disorder following the birth of her baby.  Women can also suffer from prenatal anxiety during pregnancy.  A postpartum anxiety disorder can cause a mother to worry so much that it disrupts her life and affects her health and well being. 

Symptoms of Postpartum Anxiety (Generalized Anxiety Disorder)

    • Constant worrying
    • Racing thoughts
    • Intrusive thoughts
    • Paranoia (always feeling like something bad is going to happen)
    • Loss of appetite
    • Insomnia
    • Hyperventilating
    • Perfectionism
    • Needing to be in control of everything
    • Physical manifestations including nausea, excessive sweating, shaking or trembling, heart palpitations or fatigue

While the symptoms themselves might not seem overly concerning, living with postpartum anxiety can be extremely debilitating.  A mother who suffers from postpartum anxiety may suffer from extreme sleep deprivation if she stays up all night worrying or watching her baby breathe.  She might start to avoid leaving the house or socializing with friends.  The constant worrying, paranoia and intrusive thoughts can take a severe toll on her mental and physical health.

Postpartum Anxiety Insomnia 1
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Symptoms of Postpartum OCD (Obsessive Compulsive Disorder)

    • Compulsive and repetitive behavior
    • Scary and intrusive thoughts
    • Going to extreme lengths to avoid bad thoughts from becoming reality
    • Becoming obsessed about things like germs, illnesses, death, accidents, etc.
    • Extreme fearfulness 

Postpartum OCD is a form of anxiety that manifests as compulsive behavior.  It’s similar to other forms of OCD, just in this case, the worries relate to a new baby.  For example, a mother suffering from postpartum OCD may clean, wash or sanitize everything obsessively for fear of the baby getting sick.  Intrusive thoughts are very common in a mother with postpartum OCD and she may rearrange her entire life in order to avoid bad things from happening, even if they seem like a long shot. 

Symptoms of Postpartum Panic Disorder

    • Profuse sweating
    • Feeling light-headed or dizzy
    • Nausea
    • Chest Pain*
    • Racing heart beat
    • Uncontrollable shaking or trembling
    • Chills or hot flashes
    • Numbness or tingling in hands, feet or face
    • Claustrophobia
    • Hyperventilating or shortness of breath

*always seek medical care if you are experiencing any kind of chest pain.

A panic attack can feel so bad that it’s often mistaken for a heart attack.  It’s important to rule that out, especially if it’s your first panic attack.  But if you become prone to panic attacks in the postpartum period, then it’s likely you suffer from a postpartum panic disorder.  This is a more intense form of anxiety that can have several effects on a new mother’s life.  It can often happen when a mother’s fears become severe and she feels like she has no control over what’s happening. 

Intrusive Thoughts
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Are My Worries Postpartum Anxiety?

First of all, having a baby is terrifying.  There is a lot worth worrying about.  Starting from the moment of conception, you will likely worry about your child their entire lives.  So how do you know if your worries are truly postpartum anxiety or just the normal worries that come along with motherhood?

This best way to answer this question is by determining how much your worrying is affecting your life. 
    • Do you avoid leaving the house because you’re worried about your baby getting sick? 
    • Do you lose sleep worrying if your baby is breathing? 
    • Do you avoid driving because you fear getting into an accident with baby?
    • Is your relationship suffering because you don’t trust your partner with the baby?
    • Do you panic when you can’t control absolutely everything?
    • Are you losing weight from worrying so much?

If your entire way of life has changed in order to accommodate your worries, then it could be a sign of a postpartum anxiety disorder.  It’s best to keep a journal or workbook to keep track of your worries.  Seeing it on paper can help you identify if they’re getting out of control. Even if you’re not sure, speak to your healthcare professional about your worries.  If nothing else, they may be able to provide you with some solutions to help ease your anxiety. 

A Mother's Guide to Postpartum Rage
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Postpartum Anxiety Treatment Options

In the same way that mothers can suffer from both postpartum depression and anxiety, they can also suffer from either one to all three forms of postpartum anxiety.  Often, if a general anxiety disorder is not treated in the early stages, it can progressively become worse and worse.  That’s why treatment is essential.

Some popular treatment options include:

There are many treatments available for anxiety, including alternative and natural treatments.  You may not find success until you’ve tried several different ones, or a combination of them.  Even if you have established a proper treatment plan for your postpartum anxiety disorder, you should never ignore it.  Anxiety, like most mental health disorders, is something that can easily be triggered again.

I tried Online Therapy for 30 Days and this is what happened
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Self Care for Postpartum Anxiety

Living with anxiety can cause a lot of stress and even lead to bouts of depression or other mental illnesses.  Practicing self care is extremely important to avoid triggers and relapses.  But keep in mind that self care alone may not be enough to eliminate your symptoms.  Instead, it should be used in combination with an anxiety treatment plan.

Remember to:
7 Days of Self Care
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Postpartum Anxiety + Addiction

Just as there are good ways to manage symptoms of anxiety, there are also destructive ways.  Drugs or alcohol can  numb the pain and help you forget your worries, but they only offer temporary relief and do more harm in the long run.  Addiction is something that many people with anxiety struggle with, especially those with OCD, as addiction is a type of compulsive behavior.  For more information and addiction resources, visit Addictions.com/anxiety-disorders.

Talking About Postpartum Anxiety

Anxiety, in general, is one of the most common mental health disorders in the world.  While postpartum anxiety isn’t talked about as often as postpartum depression, that doesn’t mean it isn’t as important or as dangerous to mom and baby’s health. 

If you’re suffering from symptoms of postpartum anxiety, including OCD or a panic disorder, make sure to seek help from a qualified professional and establish a treatment plan.  Speak up about it with other moms too, and I promise you’ll find that you’re not alone.  (If you’re interested in sharing your postpartum anxiety story with us, click here for more info).

Perinatal Mood and Anxiety Printable Infographic Chart
Get this printable chart on Etsy!

Additional Resources:

Healthline | What You Need to Know About Postpartum Anxiety

What to Expect | Postpartum Anxiety

Verywell | Do You Have the Symptoms of Postpartum OCD?

PostpartumDepression.org | Postpartum Panic Disorders

Postpartum Progress | A Toolkit for Postpartum Anxiety & Panic Disorders

Addiction Center | Generalized Anxiety Disorder

The Tapping Solution App | App to Help You Discover EFT 

Is Decluttering the Secret to Less Stress and Better Mental Health?

A cluttered home has become one of the staples of motherhood.

It’s quite difficult to keep up with the messes that come along with raising young children.  And living among all that clutter can contribute to rising stress levels among mothers.  Decluttering might just be the secret to better mental health and less everyday stress.  But it’s not an easy step to take.

Rebecca Brown from Rough Draft shares some tips and information about decluttering both our minds and our homes for less stress and better mental health.
Is Decluttering the Secret to Less Stress and Better Mental Health?
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that I only work with companies and individuals that I trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

Clutter is generally defined as “a lot of objects in a state of being untidy.” People often think of clutter as a result of not having enough storage space, or enough time to keep things organized and tidy, but the reasons are much deeper, and lie in our mindsets, and in our culture.

A UCLA research of the middle-class American families and their homes proved that we’re a clutter culture indeed, obsessed with possessions. We stock up on things to reward ourselves and decrease the stress of our everyday lives but often end up even more stressed, as a direct result of the clutter we have in our homes. 

This is especially true for women, who feel responsible for the tidiness of their homes – the very same research found a link in the way mothers talk about the clutter in their homes and their diurnal cortisol levels.

So having clutter in our lives, no matter what form it takes, is stressful. Moreover, clutter makes us feel anxious and chaotic, and it often makes us avoid our homes, just so that we don’t need to deal with it.

11 Postpartum Depression Triggers and How to Avoid Them
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Types of Clutter

To help you understand it better, and recognize what things in your household can really be considered clutter, let’s see how the Spruce distinguishes the most common types of clutter:

  • Sentimental clutter. We all keep memorabilia of our past and the people we love. If it’s standing in the way of our everyday tasks, memorabilia becomes clutter. Giving up on those items can be hard, and may feel like a betrayal.
  • Clutter without storage space. Purposeful things that are not trash, but still haven’t been properly stored, since our storage space is cluttered.
  • Trash clutter. Things that lie around your house masked as clutter, that you could easily throw away. Remember that pair of shoes that you’ve been planning to have repaired, for like six months? That’s simply trash.
  • Aspirational clutter. Items proving aspirations we have or had. That favorite pair of jeans you wore when you had 30 pounds less, and that is only filling up space in your closet? Is that a guitar full of dust that you’ve been keeping in your living room since your teenage days when you’ve wanted to become a rock star?
  • Abundance clutter. Things you’ve been stocking up because you know you’re going to use them one day. It’s never a good idea when it comes to food or clothing.
  • Bargain clutter. You might think it’s a good idea to make a good bargain, so you buy things you don’t actually like or use.
11 Things Moms Do That Can Harm Their Mental Health
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Declutter Your Mind

One of the best and most accurate definitions of clutter is “delayed decisions.”

We can’t seem to be at peace with the idea that we’ll probably never play the guitar or go skiing again, so we leave it for the “just in case” scenario. We have several baby blankets in the garage to remind us of our kids’ childhood, as we can’t seem to decide which one to keep.  Our cluttered homes and our cluttered minds are deeply connected, enticing stress from our unaccomplished businesses.

To begin decluttering your mind, you can begin with the following:
  • Determine what your most important life goals are and define actions to achieve them. Make time for those actions.
  • Keep a journal to organize your thoughts better.
  • Spend more time in nature as it can be beneficial for your mental wellbeing, and help you distinguish your life’s priorities. Hiking is particularly helpful when trying to connect to and contemplate the essentials of life.
  • Limit media consumption. This is the only way to get rid of all the media related clutter in your mind, and the stress and anxiety it causes.
A New Mom's Guide to Postpartum Anxiety
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Declutter Your Space

“If you don’t love it, lose it. If you don’t use it, lose it” a simple motto by Margareta Magnusson, the author of  “The Gentle Art of Swedish Death Cleaning” can be a good one to start with when decluttering your space.

Even though the idea of what happens with your things after you die, may seem a bit too challenging, the Swedish practice of döstädning is pretty much enlightening even for those of us who would rather skip this conversation.

Simply by thinking how the item that remains behind us would affect our close ones, can make a difference in how we value the things we cling on to, and whether we should choose to keep it.

If you are unhappy in your home because of the mess you live in, or you can’t find things that you need to function because of it, choose a rainy day when you don’t feel like doing anything else and start.

7 Days of Self Care
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A couple of additional tips to get you going:
  • Begin with small steps. Focus on one area of the room or one drawer.
  • Throw away or donate things that you don’t need or use.
  • Don’t move to another item until you’ve made a decision about the one in your hand.
  • If there is an item that holds a sentimental value, that it’s hard to throw away –take a photo of it.
  • Never buy a thing that doesn’t serve a purpose or just because it’s a good bargain.
  • Don’t stock up on food and clothes. Many things can change until you decide to use them.
  • Don’t be afraid to ask for the help of your friends or other family members.

While there is a clutter around, you can hardly feel relaxed – you’ll feel as if you have a constant reminder of tasks ahead of you that you’ll most likely never finish. By decluttering your mind and your space, your days will be less stressful and you’ll be happier too.


Author Bio: I’m Rebecca, a translator and avid traveler, a book worm and horror flick enthusiast. My job has given me the amazing opportunity to travel to dozens of countries around the world, and writing on Rough Draft gives me a chance to try to showcase some of them.

A Look at Mobile Ultrasounds for the Anxious Mom-To-Be

Mobile ultrasounds are a great way to beat a case of anxiety for expectant mothers.

Many women choose to get non-diagnostic ultrasounds during their pregnancy, where they can view their baby in the womb in 2D, 3D and 4D (video). But thanks to modern technology, a mobile ultrasound is the newest option for expectant moms to view their babies in-utero from the comfort of their own homes.  This helps moms feel more relaxed and at ease during the process. 

With Jess expecting her third baby in February, we thought it would be a great opportunity to test out the mobile ultrasound process for ourselves.  So we collaborated with Prenatal Peek, Winnipeg’s ONLY mobile ultrasound company, and the first mobile ultrasound company in Canada.

Check out some of these awesome features of mobile ultrasounds that can help put anxious moms at ease.
*This is a sponsored post for which I received compensation. As always, the opinions in this post are my own. This post may also contain affiliate and/or paid links. Furthermore, I am not a medical professional and nothing in this post should be taken as medical advice. I am simply a mother who has been there and lived to tell the tale.

Jess elected to have a mobile ultrasound from Prenatal Peek at her home, surrounded by her husband and two girls.  At the time, she was 24 weeks pregnant and they had been told the gender of the baby over the phone by their doctor but wanted to confirm it.  Jess had non-diagnostic ultrasounds with her two prior pregnancies, each at different locations in Winnipeg.  This was her first mobile ultrasound experience. 

Friendly Service

One of the best things about Prenatal Peek‘s mobile ultrasound process is the service.  Owner, Tracy, has been doing mobile ultrasounds for nearly 7 years and as a mother herself, she knows exactly how to make moms feel comfortable and at ease.  She has seen hundreds of babies via ultrasound, but when it was finally time to see Jess’s baby on the screen, she was just as excited as if it was the first time.

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Appointment Scheduling

An amazing benefit of the mobile ultrasound process is the flexible scheduling.  Unlike most elective ultrasound locations, there wasn’t a long wait to get an appointment.  Tracy fit us in on a Saturday afternoon and often works evenings and weekends because she understands what it’s like to be a busy, working parent.  We even had to make a few last minute changes to our appointment time, which she easily accommodated. 

Atmosphere + Environment

One of the biggest factors for an anxious mom-to-be when it comes to an ultrasound is the atmosphere and environment.  For moms who have suffered a pregnancy or infant loss or who have anxiety about hospitals, ultrasounds can make for an unpleasant experience.  This includes siblings and fathers-to-be who might also have a fear of hospitals due to a past trauma.  The option of having the ultrasound done in your own home is a great alternative.

It took almost no time for Tracy to get her equipment set up in Jess’s living room.  In fact, I was surprised at how little equipment was actually needed for the process.  With just a few cables, Tracy was able to link her screen onto the television, making it possible for everyone to view baby.  

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A Family Affair

With the ability to project the screen, a mobile ultrasound would make a fantastic option for a gender reveal party, a baby shower or to include grandparents and other extended family members.  Or, as Jess and her family chose to do it, a private and intimate family affair.  However you decide to host your mobile ultrasound, Prenatal Peek can usually accommodate.  But keep in mind that moms should be relaxed and comfortable in order to get baby to cooperate.  

Great for Siblings

Many children can have a fear of doctor’s offices, hospitals or new places and strangers.  This can make taking siblings along to an ultrasound quite difficult.  But Tracy did a great job of including Jess’s two daughters during the mobile ultrasound process.  The girls felt at ease in their own home and were excited to see the new baby on the television screen.  They each got their own stuffed animal that had a recording of the baby’s heartbeat and it was clearly their favorite part!

One of the most special moments during the mobile ultrasound was when Tracy handed over the controls.  Jess, her husband and her children each took a turn performing the ultrasound themselves.  This was a great way for them to connect with the baby.  And I’m certain it made dad and big sisters feel more involved in the pregnancy.  This unique experience really made mobile ultrasounds stand out among standard ones. 


In the end, we think that the personalized one-on-one service, convenience and comfort make mobile ultrasounds the way to go for moms to be and their families.  It’s a great option for moms suffering from prenatal anxiety or depression as they get all the benefits of seeing baby without the hassle normally associated with elective ultrasounds.  With the variety of different packages available, Prenatal Peek mobile ultrasound is totally affordable and you get to keep the images and video of your ultrasound for no additional cost, regardless of which package you choose! 

For more details and to book your appointment, visit the Prenatal Peek Website (prenatalpeek.ca) or Facebook page

Bonus: Mention that you read our review when you book your mobile ultrasound and get 10% off!

Two Mental Health Warriors Share What It Means To Be Fragile

Do you consider yourself to be fragile?

I recently collaborated with Katya and Cait, the founders of The Fragile Club.  One thing we have in common is our shared passion for raising mental health awareness.  We recognize that in order to do that, we need to encourage the conversation around mental illness.  The more people who are brave enough to speak up about what they are battling, the less stigmatized it will be.  

On both our sites, those suffering from mental illness are invited to speak up and share their stories, no matter how scary it might be.  The Fragile Club also offers a line of merchandise, with profits going towards mental health organizations around the world.  These simple pieces, including clothing, hats and even an adorable fanny pack, are branded with a single word “fragile.”  

I took the opportunity to interview these two incredible women and find out more about what it means to be part of The Fragile Club.
The Fragile Club
*This is a collaborative post and contains opinions from a third party. This post may also contain affiliate and/or paid links. Rest assured that I only work with companies and individuals that I trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

1. What is the Fragile Club?

Katya: The Fragile Club, first of all, is a community. The place where we share our stories and support each other.

Cait: The Fragile Club is a socially conscious brand created to bring awareness to mental health. For every item sold we donate the profits to one of our partnered Mental Health Organizations. We know that everyone has their own powerful story that can impact individuals and we encourage sharing as a core way to empower and support.

2. In what ways does the Fragile Club help raise awareness for mental health?

Katya: We are building a network of people with social influence (celebrities and social media influencers) who share their experiences dealing with mental health-related problems in order to show that it is okay to be open and talk about it. Also, we donate part of the profit from sold products to Mental Health organizations around the world.

Cait: Through our ambassadors, collaborators, partners and community we aim to bring mental health into normal conversation. And it’s through sharing our individual stories that we can raise impactful awareness.

The Fragile Club
Click here to purchase The Fragile Club Sweatshirt

3. How do you two know each other?

Katya: We both work remotely in the area of digital marketing and advertising.  We met not too long ago through friends in common during our travels in South-East Asia and stayed in touch since then. We have a lot in common – modelling, that we both do, remote work, travel, etc. Cait helped me with the content for a few projects and during one of the brainstorming sessions, the idea of The Fragile Club was born.

Cait: As Katya explains, we both have lots of experience working remotely and we met via mutual friends during our travels in South-East Asia and have stayed in touch since then. The first time we worked together I was creating content for some of Katya’s projects and we really enjoyed working together.

4. Aside from the Fragile Club, what kinds of things are you interested in?

Katya: As a full-time job, I do digital marketing and advertising and I’m absolutely loving it! Besides that, I’m interested in fitness, art and travels.

Cait: Both Katya and myself have been in the modeling industry. I love fitness, health, personal growth and content creation.

The Fragile Club
Katya and Cait – The Founders of The Fragile Club

5. What inspired you to start the Fragile Club?

Katya: As an entrepreneur, I always wanted to create something that would bring some value to society. As I personally have experience with depression and anxiety, I want to support people who deal with mental health-related problems.

Cait: Katya and I both are very passionate about creating positive change and our biggest conversation has been around mental health. We wanted to create something in the mental health space and the Fragile Club fell into place.

6. Tell us more about your personal experiences with mental illness.

Katya: I had depression, hypochondria and anxiety. After my first thought that suicide isn’t a really bad idea, I went to the psychiatrist on the same day. Had to go through the therapy and course of antidepressants to get to the point where I am now. I lived with it over 3 years without understanding what’s wrong with me (most of the time I was thinking that I have some kind of disease and I’m dying). I’m happy it’s over.

Cait: My sister’s story has had a huge impact on me and is a big reason why I care so much about Fragile. She grew up a middle child of 4 girls and always felt like the underdog in our religious family. Along with being diagnosed with bipolar disorder, this lead to her drinking and getting into drugs by the age of 12, pregnant by the time she was 16, and leaving home at 17. Years later, when she was 22, my family learned that she had become addicted to heroin two years earlier. This was devastating to my whole family. My mom has been amazing in helping her rehabilitate and she’s been safely on methadone for the past few years.

I can’t tell you how many times I’ve cried over my little sister and how much I just want her to know she is loved and she doesn’t have to feel so alone and outcasted. I want anyone who’s felt the way she has to know that it’s okay to be vulnerable, and for the people around them to know how to help the people they love.

Personally, I’ve been through periods of depression, anxiety, self-hatred and multiple mental breakdowns. I’ve had anemia and endometriosis which both has fed periods of depression. And I know what it feels like to feel like no one supports you and you don’t know what to do.

The Fragile Club
Click here to purchase The Fragile Club Fanny Pack

7. What does being “fragile” mean to you?

Being fragile means that you are human. We want to highlight that everyone around us has gone through situations that we can’t understand, much less judge. Being fragile means that you accept your pain and become stronger by owning it. It also means that we need to remember that the person next to you has struggles and pain of their own, no matter who they are.

8. What do you feel is the biggest barrier to proper mental health care?

There are many barriers, but the biggest we believe is the stigma surrounding mental illness. This is why we care so much about our mission to raise awareness and funds for mental health. We need both community and government to support each other as well as the funds to bring about proper treatment and research.

9. What do you hope to achieve in the future with the Fragile Club?

We want to bring this important issue to the forefront of conversation in society and culture. That is our biggest hope and dream.

The Fragile Club
Click here to purchase The Fragile Club Beanie

10. How can others become involved in your mission?

Simply by making a single purchase donates funds to mental health organizations we’ve vetted and believe in their work. By someone wearing Fragile it helps to bring mental health to conversation in their daily life.

11. Anything else you’d like to add?

By removing judgement, we have room support and encourage each other to be the best versions of ourselves, and that includes understanding and supporting each other in our darkest moments.


For more information about The Fragile Club, to share your story on their site or to make a purchase and support mental health initiatives around the world, please visit http://fragileclub.com.

The Fragile Club The Fragile Club

How to Put Your Mental Health First When Life Gets Unexpected

Life has a habit of surprising us and even when things are floating along nicely, there’s always a chance of a bolt from the blue upsetting our mental health. The unpredictability of life is what makes our existence precious and exciting, but not knowing what the future holds can also trigger anxiety. When a curve ball does come out of nowhere, how do you react?

Many of us switch to autopilot, but our responses and instincts aren’t always beneficial for our mental health and well being. If you’re going through a tough time, here’s a guide to some of the most common causes of stress and distress and some tips to help you put your mental health first.

Put Your Mental Health First
*This is a collaborative post and may contain affiliate and/or paid links which means that if you click on one of these links and buy a product, I may earn a small commission at no additional cost to you.  Rest assured that I only recommend products that I love from companies that I trust. 

Relationship breakdowns

The relationships we have with other people can make or break us. Being with a single person or having a group of friends can make us feel ecstatically happy, but there’s also a risk of coming into contact with people who don’t have a positive influence. At some point, the majority of people will decide to break up with a partner or let a friendship slip away because that relationship isn’t making them happy.

Spending time with friends and your partner should lift you up, make you feel safe, secure, content and give you hope for the future. If you question your own worth at any point, feel like you can’t be yourself around another person or wake up every morning wondering if you’re making the right decision, it’s time to re-evaluate your relationships.

If you’ve been with a partner for a long time, you’re married or you have children together, it can be incredibly tough to make the decision to separate. You probably envisioned spending the rest of your lives together and the thought of being alone is scary.

11 Postpartum Depression Triggers and How to Avoid Them
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If you have decided to break up with a long-term partner, and there are legalities involved, make sure you get the advice and support you need from a legal firm that specializes in family law. It’s very common to have questions about the processes that are involved.  An experienced legal team will fight in your corner and give you the information you need to understand what the next few months will entail and what rights you have.

In addition to seeking professional advice, it’s also critical to take advantage of emotional support. At this time, you might be hurting and feeling very low. Reach out to close friends and family members, talk to a therapist or a charity helpline if you’d rather speak to somebody you don’t know.  Remember to take good care of yourself. Spend time with people you trust that make you feel good about yourself. There is no universal guide to healing after a breakup, so don’t put pressure on yourself or compare yourself to others.


Loss

The loss of a loved one is one of the most difficult hurdles human beings have to overcome. We spend our lives building families and groups of friends and to lose somebody that you love can cause immeasurable pain. One important thing to remember when you’re dealing with bereavement is that everyone is different. People cope with grief in very different ways and there is no cookie-cutter mold that you have to fit into.

In the early days, it’s common to feel numb and to try and fill your time, often doing tasks that really don’t need to be done. Most of us like to try and keep busy purely so that our minds aren’t occupied by thoughts of that person and feelings of sadness and despair.

When you feel able to open up, talking is hugely beneficial. It can be dangerous to keep your emotions bottled up. Don’t be afraid to cry and don’t feel that you have to be strong for others. You might not want to sob in front of your kids, but make sure you have an outlet for your feelings. If this means going to the bathroom for 5 minutes to take time out or making a call to a friend so that you can let it all out, this is what you should do.

Coronavirus and Postpartum Depression: Are you at Risk?
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They say that time is a healer and to some extent, it is. The problem is that time can also make others forget. When you first lose a loved one, you may find that you’re inundated with flowers, cards, and messages. As time passes, the texts and calls to see how you are dry up as people get on with their lives. This can be very difficult to take.

To help you cope and to make the grieving process more tolerable, don’t be afraid to lean on others and to seek advice. Many people find it helpful to go to group support sessions and to talk to a counselor about their feelings. You might also find that creative activities enable you to express your emotions.  Exercise, especially activities that are designed to clear your mind and promote relaxation like yoga, help you sleep if you’re struggling with insomnia.


Unemployment and money worries

If you lose your job or you’re worried about debt, money problems can consume you and contribute to intense anxiety. If you’re trying to raise kids, run a household and keep a roof over your head, it can be very difficult to tackle debt, especially if you’ve lost your job. If money worries are getting you down, and you’re facing an uncertain future, for which you weren’t prepared, there is help out there.

Often, when bad news comes out of the blue, the easiest path to take is to bury your head in the sand and hope that everything blows over. In reality, the longer you ignore debt, the more serious the situation becomes. If you’re unemployed, money issues may be temporary, and finding another job could provide a solution.

If the scenario is more grave, the sooner you seek professional advice, the better. You don’t want to be panicking every time your phone rings or there’s a knock at the door. If you’re chasing your tail and can’t pay your bills, a financial adviser or a debt charity can help you out. There are paths you can take and there may be simple solutions that could save you a huge amount of stress.

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Anxiety can really take its toll on your physical health, as well as your mental well being. If you are anxious all the time, and you’re finding it tough to relax and stay calm, there are self-help techniques you can try. It’s also beneficial to talk about how you feel and to ask for help. Often, we make assumptions that people won’t want to be burdened by our issues but that’s usually not the case. You might find that your family and friends are more than willing to support you.

Life is never plain sailing, and most of us have to deal with challenges and obstacles that seem to come from nowhere. If you’re going through a tough time your health might suffer, and this is why it’s crucial to try and look after yourself as best you can. Focus on getting through each day, maintain a positive mindset and accept that some days will be harder than others.


8 Natural Methods for Coping with Anxiety

Anxiety is a common condition among moms and not just in the postpartum period.

It can be difficult to recognize the symptoms of anxiety, especially for new moms.  Once you become responsible for another life, it’s natural to worry about everything.  So how do you truly know when your worries are a normal part of motherhood, or when they’re a condition that requires further treatment?  You can read about the specific types of anxiety disorders and their symptoms, but what it comes down to is whether or not your constant state of worry is disrupting your life. 

If they are, then check out some of these natural methods for coping with anxiety from mental health advocate Brandon Christensen of Modern Therapy.
Natural Methods for Coping With Anxiety
This is a guest post and all opinions are those of the author. This post contains affiliate and/or paid links which means that if you click on one of these links and buy a product, I may earn a small commission at no additional cost to you. Rest assured that I only recommend products that I love from companies that I trust. The information provided here is not meant to be a replacement for medical advice or treatment.
Natural Methods for Coping With Anxiety

Everyone faces anxiety daily, but some of us live with more persistent symptoms. Anxiety is actually the most common mental health issue, reportedly affecting more than 18% of US adults. Natural remedies and lifestyle changes are a great way to remedy some of these symptoms, but they are never meant to replace or stop any treatments you are currently receiving. If you are already getting treatment, check with your doctor, psychiatrist, or therapist prior to implementing any changes.

A New Mom's Guide to Postpartum Anxiety
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1. Exercise

Exercise helps anxiety by burning off anxious energy. According to the Anxiety and Depression Association of America, there is evidence that physically active people have lower rates of anxiety and depression than those who are sedentary. The reason that exercise may improve mental health is because it helps the brain cope better with stress. The study actually showed that those who exercised regularly had a 25% less chance of developing depression or anxiety over the preceding five years.

2. Meditation

Meditation eases anxiety by slowing racing thoughts, which is a very common symptom. Once you are able to slow your thoughts down, you can manage your stress and other anxiety symptoms more effectively. Brain imaging has been used to show that meditation is associated with the activation of the anterior cingulate cortex, ventromedial prefrontal cortex, and anterior insula. These areas of the brain are involved with executive function and the control of worrying. When meditation activates these three regions, it shows a relief linked to anxiety.

Hygge Lifestyle
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3. Journaling

Journaling is simply writing down your thoughts and feelings with the intent of understanding them more clearly. Keeping a journal allows you to reflect on the way certain situations make you feel, which can help you regain control of your emotions. Sometimes even just expressing your anxious feelings makes them more manageable. As you sit and reflect on how you are feeling, you are going to gain a lot of insight to yourself.

4. Time Management Strategies

Having too many commitments at once is a big cause of anxiety symptoms. Time commitments usually involve family, work, and health related activities. When you are able to manage your time effectively, you can focus on just one task at a time, while being sure to leave room for self-care. With online calendars, it is becoming even easier to plan your days and weeks out. This can help you avoid multitasking, which leads to anxiety symptoms.

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5. Aromatherapy

Aromatherapy is the use of essential oils that are found in plants, which are used for their healing properties. Essential oils are great to smell, but can also be absorbed through the skin through massage or inhalation. It is widely used to reduce stress because certain scents, such as lavender, are known for their calming effects by reducing the heart rate in the short term. Behavioral psychologists will also tell you that if you associate a certain scent with being calm, you will naturally begin to feel those effects over time.

6. Herbal Teas

Chamomile tea is widely used as a natural remedy to decrease anxiety and treat insomnia. It is actually regarded as a mild tranquilizer or sleep inducer. The calming effects can be attributed to an antioxidant call apigenin, which is found in chamomile tea. There is direct effect on the brain, including reduced anxiety. Some people also find the process of making and drinking tea soothing.

16 Ways Ecotherapy is Good for Moms
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7. Time With Animals

Research confirms that pets can be beneficial to people with anxiety because they offer companionship, love, and support. Pets and therapy animals can help to alleviate stress and anxiety because they provide a sense of security and routine that provides emotional and social support. Pets are generally facilitators of getting to know people, friendship formation, and social support networks.

@running_in_triangles on Instagram

8. Talk Therapy

Research shows that talk therapy is usually the most effective way to treat anxiety disorders. Therapy will do more than just treat your symptoms, it will help you uncover the underlying causes of your worries and fears, help you learn to relax, look at situations differently, and develop coping skills. When you engage in talk therapy, you get the tools to overcome anxiety. If you are ready to work with a talk therapist who specializes in anxiety treatment, click here!


Author: Brandon Christensen

Brandon Christensen is a passionate business leader and mental health advocate who is on a mission to leave the world a better place than he found it. Brandon is the co-founder of Modern Therapy, a mental healthcare company that provides talk therapy services in person or online through messaging, phone, and video sessions. Brandon has been featured as a keynote speaker on mental health topics at colleges like NYU, Skidmore College, and Columbia University. He holds a bachelor’s degree in Business Administration from Ramapo College of New Jersey.

How To Know If Online Therapy Is The Right Choice for Moms

With the variety of different online resources available to moms with postpartum depression and/or anxiety, how do you know which one is the right choice for you?

Thanks to the internet, moms suffering from a postpartum mood disorder can find help from the comfort of their own homes.  From their cell phone or computer they can quickly and easily get in touch with someone who understands their situation and can offer advice and counseling.  It might be a game changer for the mental health community but is online therapy the right choice for moms with postpartum depression or anxiety?

One company, eVideo Counselor, is looking to make sure of it.  Their success in helping veterans with PTSD and substance abuse patients find hope again, has led them to reach out to the maternal mental health community.  I had an opportunity to check out their services for myself and discovered just how beneficial their services can be for moms with postpartum depression.

Here are some tips to help you figure out if this is the right choice for you.
How To Know if Online Therapy Is The Right Choice for Moms
*This is a sponsored post for which I received compensation. As always, the opinions in this post are my own. This post may also contain affiliate links.  Furthermore, I am not a medical professional and nothing in this post should be taken as medical advice. I am simply a mother who has been there and lived to tell the tale.

Finding The Right Therapist

Moms are nothing if not thorough.  When we got pregnant, we made sure to find the right doctor to deliver our baby and the right pediatrician to take care of them.  And by “right” I mean someone that we trusted, were comfortable with and could talk openly to.  So it’s a no-brainer that we look for the same qualities in a therapist.

One of the biggest hesitations that moms have when it comes to online therapy is who their therapist will be.  How can we trust this person on the other end of the screen who could be who-knows-where?  Will it be awkward? Do they have real credentials?  Is this all a scam?

Thankfully, eVideo Counselor has taken away that uncertainty by guaranteeing that their counselors are all well trained and licensed, undergo thorough background checks and are consistently monitored to ensure high-performance.

Most importantly, their video conferencing sessions make sure that you get  the personalized face to face contact that a mom with postpartum depression so desperately needs.  Your therapist will be able to read your body language and facial expressions in order to understand all the things that you want to say but just don’t know how to.  At first, it might feel a little bit awkward.  But eventually, video conferencing with your therapist will feel no different than meeting with them in person.

All eVideo Counselor sessions are also HIPAA compliant, which means you can speak freely and openly with your therapist and know that everything you say is private and confidential.

6 Ways to Get Online Help for Postpartum Depression
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What If It Doesn’t Work?

Therapy does not work for everyone.  And sometimes it does work, without you even realizing it.  At my very first therapy session nearly 7 years ago, all I did was cry for the entire hour.  I felt like I had wasted everyone’s time.  Little did I know, having a safe place to let all my emotions go was exactly what I needed.  It was part of the healing process and put me on the path to recovery.

One of the best things that eVideo Counselor offers is a system for measuring whether or not online therapy is working for you.  

Prior to beginning online therapy with an eVideo Counselor, you’ll be given a short online questionnaire.  This is similar to the Edinburgh Postnatal Depression Scale (EPDS) that is normally used by doctors and care providers in the first few weeks postpartum, but more detailed.  You will also be asked the same questionnaire halfway through your therapy sessions and at the end, to see how your answers have changed.

There are additional and more extensive tests offered as well, but this system of metrics offers something that mothers with a postpartum mood disorder desperately need – validation. 

The tests can determine whether you are suffering from clinical postpartum depression or anxiety, or a combination of the two.  For mothers who aren’t 100% certain of their diagnosis, or who might still be in denial about what they’re feeling, this is a huge benefit and step in the right direction.

Your therapist will also go over your test results with you in detail.  This additional step is unlike anything offered by a doctor’s office.  Explaining why and how you answered the questions the way you did will give your therapist a better idea of how to care for you.  They will also explain the significance of the questions and provide you with a plan on how to manage your symptoms.

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Getting Your Doctor Involved

A legitimate company that wants to help you find healing and success will want to involve all aspects of your healthcare. Mental illness can cause a combination of physical and psychological symptoms.  It’s important to have a team of medical professionals working together to provide you with the best care possible.

eVideo Counselor has already thought of that and makes it possible for your therapist to coordinate with your healthcare provider.  This additional service means there won’t be any surprises when you go into your doctor’s office, and you won’t have to repeat everything over and over again.

This care co-ordination service is something that can help put an end to stories like Jessica Porten’s (a.k.a. the mom who had the cops called on her when she went to the hospital seeking help for postpartum depression).  Having a licensed therapist vouch for your symptoms, plus have the test results to show for it, can make a difference in how you will be treated by the medical system.

9 Reasons Why Mothers Don't Talk About Postpartum Depression .

There is a lot of fear and stigma around maternal mental health, which is one of the main reasons why mothers don’t speak up about postpartum depression.  Online therapy offers services that can help break down those barriers and encourage mothers to feel confident enough to speak up.

In addition to the more common benefits of online therapy, such as convenient scheduling, anonymity and cost, eVideo Counselor offers extra perks that make therapy sessions more well-rounded.  Because of this, they have lower no-show rates and higher success rates.

But the truth is, if you really want to know if online therapy is the right choice for you, you need to try it out yourself.

All it takes is a few short steps to get started with an eVideo Counselor right now. Click here to begin.


How To Know if Online Therapy Is The Right Choice for Moms

How To Know if Online Therapy Is The Right Choice for Moms

How to know if Online Therapy is the right choice for moms

12 Ways to Improve Your Mental Health This Year

Our mental health struggles evolve with the seasons.

Throughout the year, our mental health will go through a series of highs and lows.  Whether you’ve been struggling with seasonal affective disorder, depression, anxiety or another mental illness, you may find that it’s worse at different times throughout the year.  In order to improve your mental health, you must consider all the different factors that each season brings.

Here are some ways that you can improve your mental health this year, broken down by months.
*This post contains affiliate and/or paid links which means that if you click on one of these links and buy a product, I may earn a small commission at no additional cost to you. Rest assured that I only recommend products that I love from companies that I trust. Furthermore, I am not a medical professional and nothing in this post should be taken as medical advice. I am simply a mother who has been there and lived to tell the tale.

January 2020 Mental Health Calendar
Click here to get this FREE printable 12 Month Calendar and other free resources.

The first step to improve your mental health throughout the entire year is to start with a plan.  You only have to plan out as much or as little of your year as you’re comfortable with.  The simplest way to do this is with a calendar of the full year.  You can choose a large desk calendar, a smaller personal calendar, an agenda or a bullet journal.

Start by filling in all your important dates.  Write down everyone’s birthdays, anniversaries, work schedules and appointments.  If you have a vacation coming up this summer, write it on the calendar in great big bold letters!  Don’t forget to schedule in your self-care time!

Then, make a list of goals you hope to achieve and put the dates you want to reach them on your calendar.  Think outside the box when it comes to your goals, don’t be afraid to celebrate the small wins.   For example, if insomnia is a problem for you, then set a goal to get one straight week of decent sleep.  Keep your calendar somewhere you can see it every single day, and don’t forget to update it each month with new tasks and goals.

Having a plan in place, with attainable goals, will help you feel more organized and confident and ultimately improve your mental health.

February 2020 Mental Health Calendar
Click here to get this FREE printable 12 Month Calendar and other free resources.

Finally, the last of the winter months!  Take some time this month to embrace the cold weather before it’s gone and enjoy all things warm and cozy.  The Scandinavians refer to this practice as “hygge(pronounced hoo-gah).

The cold and darkness of the winter months can have a strong effect on our mental health, especially if you suffer from seasonal affective disorder.  But knowing that spring is right around the corner can bring a glimmer of hope and actually improve our mental health.

So celebrate the end of winter by getting in one last fire in the fireplace, drink all the hot cocoa and stay in bed as long as you want.

March 2020 Mental Health Calendar
Click here to get this FREE printable 12 Month Calendar and other free resources.

It’s time for some spring cleaning! But I’m not talking about dishes and laundry and other everyday tasks.  One of the best ways to improve your mental health is to get rid of all the junk piling up in your living space.  Decluttering your environment is a great way to declutter your mind as well.

Take a few tips from Marie Kondo and organize your spaces.  Clean out your closets, drawers and cupboards.  Get rid of anything that doesn’t have a purpose or bring you joy.  Sort through your paperwork and try to go digital wherever possible.

You don’t need to go full minimalist, but having clean, organized spaces can do wonders for your overall mental health.

April 2020 Mental Health Calendar
Click here to get this FREE printable 12 Month Calendar and other free resources.

With the arrival of spring, it’s the perfect time to try out your green thumb.  Gardening is a form of ecotherapy that can help to improve your mental health.  Escaping to your garden can be a form of self care, and there are many indoor plants that offer great health benefits.

Gardening is also an activity you can opt to do with the kids.  Not only do they love playing in the dirt, but they can learn so much about the environment and where food comes from.  If you have picky eaters, they’ll be more likely to eat vegetables that they’ve watched grow in their garden.

Plant some seeds this month and you’ll have something to occupy your mind all summer.  Watching your seedlings grow will give you a sense of pride and accomplishment that will boost your mood and self confidence.

May 2020 Mental Health Calendar
Click here to get this FREE printable 12 Month Calendar and other free resources.

Warm weather is just around the corner, so it’s time to pamper that dry winter skin.  Our skin and sense of touch has a big impact on our mental health.  That’s why we can feel so overwhelmed and frazzled when we’ve been over-touched all day by our kids.

For months, our skin has been exposed to harsh temperatures, covered up and neglected.  It’s time to book a spa day or massage and facial or even just plan some DIY pampering at home.  Try out a new summer hairstyle, get a pedicure before breaking out the flip flops and switch to a lighter makeup routine for summer.

Focusing on your outward appearance can boost your confidence and improve your mental health.

June 2020 Mental Health Calendar
Click here to get this FREE printable 12 Month Calendar and other free resources.

Finally, the world is bright and green again.  Spend as much time outdoors as possible this month.  Your body has been deprived of Vitamin D, sunshine and fresh air for months, so get as much of it in as possible.

Go for a walk, run, hike or bike ride.  Outdoor activities often feel less like exercise than going to the gym, and exercise is so important for maintaining your mental health.

Don’t put pressure on yourself to get your bikini body ready, either.  Hang up a hammock, dust off your patio chairs or lie right on the grass and relax, completely guilt free. Even having your lunch or morning coffee outside will do wonders to improve your mental health.

You made it through the winter so sit back and enjoy the warmth and sunshine while you can.

July 2020 Mental Health Calendar
Click here to get this FREE printable 12 Month Calendar and other free resources.

Do you remember summer vacation as a kid?  If you have fond memories of summer camp, beach days, camping trips or playing from sun up to sun down, then embrace that and be a kid again this month.

Plan some camping trips or beach days.  Swim as often as you can, no matter what you look like in your bathing suit.  Head to the splash parks and let loose.  Take up a new sport that you’ve always to try.  Channel your inner child and just have some good old-fashioned summer fun.  Don’t forget to take a ton of pictures and maybe even put it together in an album to look at each year.

When you’re battling a mental illness, it’s probably been a long time since you had any real fun.  Remembering a happy time from your childhood can help to improve your mental health in the simplest way.

August 2020 Mental Health Calendar
Click here to get this FREE printable 12 Month Calendar and other free resources.

This month, it’s time to focus on something that’s so important for our mental health, but often neglected.  Our support system A.K.A. our friends.  It’s not unusual to withdraw from society while battling a mental illness but what we don’t realize at the time is how important it is to have a strong support system around us.  So focus on those friends this month.

Host a backyard BBQ or plan a group camping trip.  Only invite the people you want to spend time with and don’t feel obligated to invite anyone who brings negativity into your life.  If you’re not ready to be that social yet, then aim for a night out with a couple friends that you’ve been meaning to connect with.

Get out of your comfort zone a little bit this month, dust off your social skills and strengthen your social circle.

September 2020 Mental Health Calendar
Click here to get this FREE printable 12 Month Calendar and other free resources.

Back to school season means that everyone is learning something new, so why shouldn’t you?  September is a great month to take up a new hobby or learn a new skill.

Think of something that you’ve always wanted to do.  You could start making sushi, learn calligraphy or take a photography class.  The possibilities are truly endless.  Check Pinterest, a local hobby store or your bucket list for more inspiration.

Distracting the mind with learning something new can improve your mental health by working your brain in a different way.   Doing something artistic, such as painting, is a great way of expressing any bottled up emotions you may be harboring.  And choosing something physical, like a new sport, can help to burn off any pent up energy.

Our minds love a challenge, so put your brain to work this month.

October 2020 Mental Health Calendar
Click here to get this FREE printable 12 Month Calendar and other free resources.

Just like that, the warmer weather is coming to an end.  This can bring a sense of doom and gloom, even if you don’t suffer from seasonal affective disorder.  The thought of winter coming back again, plus the added stress of the holidays can have a severe effect on anyone’s mental health.

Be proactive this month in order to improve your mental health.  Sign up for some online therapy sessions that you can do at your own pace in preparation for the stress that lies ahead.  Stock up on aromatherapy supplies and enroll in a yoga class.  Get as much information as you can about mental illness because knowledge is power.

Being prepared for the most stressful season ahead can help you feel less overwhelmed.

November 2020 Mental Health Calendar
Click here to get this FREE printable 12 Month Calendar and other free resources.

Whether you start your Christmas shopping early or leave it to the last minute, there should be someone who is at the very top of the list.  You.

This is the month to indulge.  Buy that special something you’ve always wanted but felt guilty splurging on.  Or sign up for a monthly self care box.  I mean, sure, Christmas is coming and you could always add it to your wish list – but there is something so meaningful and significant about buying something yourself.

It’s a way to remind yourself that you are in control of your own happiness.

Prioritizing yourself doesn’t make you a selfish person.  You need to take care of yourself so that you can take care of others.  With the holiday season coming up, your focus is going to shift to your family and friends and making the holidays memorable.

The most expensive part of the year is upon us.  Now is a good time to have a look at your bills and budget and meet with a financial advisor. Fellow mom and Winnipeger, Sandi Huynen, knows what it’s like.  Check out her website for more information.

December 2020 Mental Health Calendar
Click here to get this FREE printable 12 Month Calendar and other free resources.

This can be a stressful month for many different reasons:  the financial strain, the stress of Christmas shopping, the long list of events, and anyone who has lost a loved one will miss them especially around the holidays.

One of the best ways to improve your mental health this month is to scale things down.  There is a lot of pressure, especially on mothers, to make Christmas memorable.  Mostly because, when we look back at our happiest memories – they are at Christmastime and we want that for our children as well.

But it’s not about the size of the tree or the gifts.  It’s not about how many crafts or activities or advent calendars there are.  The things we remember most about the holidays is getting together with everyone.

If you want to improve your mental health, scale back the holiday decorations and festivities and focus more on enjoying time with family.

Don’t forget to download a free printable PDF calendar in the Postpartum Depression Survival Guide Free Resource Library!Click here to subscribe for instant access!

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12 Ways to Improve Your Mental Health This Year
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12 Ways to Improve Your Mental Health This Year
12 Ways to Improve Your Mental Health