Motherhood is a labor of love, an act of resilience. As soon as one becomes a mother her life is forever changed. Her sacrifice is instant and ongoing. She sacrifices her body, her time, her energy; she is no longer her first priority. In a perfect world, these sacrifices are lovingly and willingly embraced right away and becoming a mother is full of joy and beauty, but for most motherhood initially includes low mood, sadness, exhaustion, anxiety, and feeling intensely overwhelmed.
Approximately 55-85% of women worldwide have experienced postpartum blues 6-9 weeks after delivery, without counseling or intervention; more than 20% of those then develop into postpartum depression.
In a research study published in the Pakistan Journal of Medical Sciences, the effectiveness of a program based on self-empowerment, self-affirmation, and relaxation techniques was evaluated and found to be effective at improving postpartum blues. Using the techniques that targeted each of these areas showed to improve postpartum blues scores and allopregnanolone levels among new mothers (low levels of allopregnanolone are linked with depression and other mood disorders).
In the study, a randomized controlled trial was conducted which integrated three techniques uniquely to new mothers with postpartum blues. The self-empowerment techniques focused on self-control, self-motivation, and self-reinforcement. The self-affirmation techniques focused on coping with negative thinking by repeating affirmations to oneself every day and every time a negative thought surfaced. The relaxation techniques included progressive muscle relaxation.
Both after the study and the 3-month follow-up of the study, the results revealed positive effects of the program on postpartum blues scores and allopregnanolone concentration. The participants in the intervention group had experienced significantly lower postpartum blues scores and had significantly lower allopregnanolone levels when compared with the control group.
These techniques don’t require any special kind of training and can be implemented by anyone at any time. They are easy and available to all who have experienced the negative feelings that often accompany motherhood and they are things you can do yourself. You have the ability to empower yourself and challenge negative thoughts that come up. You can practice relaxation and positive self-talk and you can start now.
Be intentional about your well-being because it takes a constant and conscious effort. Believe in yourself. You are worthy of love and you can provide the love and support that your child needs. You are capable and strong.
If you are a new mother and feel completely overwhelmed, know that you are not alone and that there are things you can do to feel more confident and relaxed. The way you think about and talk to yourself is so important; use every thought you have as an opportunity for encouragement, motivation, and self-acceptance and challenge every negative thought that comes up.
Affirmations for mothers:
- I am a strong and capable mother who provides my children with love and support.
- I am fearless in any situation concerning the safety of my children.
- I am a good mother and my children love me.
- I know I am capable of taking good care of my children.
- I show my children that they are loved every day.
- I know I can rise to any challenge I face as a mother.
- I make a daily effort to find moments of joy and laughter with my family.
- Being a mother is an empowering and rewarding experience.
- I’m grateful for how much of a blessing each child in my life is.
- I love the opportunity I have to make a positive impact on the world by taking care of these children.
- I am a good mom.
- I find gratitude every day for all of the simple things that bring me joy as a mom.
- I know that good things are coming for me and my family.
- My home is a safe and loving place.
- I know that as a mom I can do hard things.
- I know when I need to take a moment for myself in order to keep the peace in my home.
- My children are learning to be kind and loving from my example.
- I am patient with myself as I develop mothering skills.
- I am proud of the love, consistency, and support I provide my children.
- I am worthy of love and have the capacity to love.
Check out the new “Motherhood” category in the Selfpause app to find affirmations for strength and self-acceptance through the journey of motherhood, or use the app to write and record your own affirmations to combat negative thinking!