Looking after your mental wellbeing after having a baby is key to your physical recovery.

Research has found practicing mindfulness can actually help lower any anxiety, depression and even chronic pain. Meanwhile, better sleep and lower stress will also aid your recovery.

Here are some top tips from the Epworth Maternity team, to enhance your wellbeing as your recover from childbirth.

Focus on your breathing

Take five big breaths, deep into your abdomen. Focus on breathing in through your nose and out through your mouth, repeating the cycle three times. Repeat this technique throughout the day.


Aim for more sleep

It may be harder to settle in an unfamiliar bed while you’re in hospital, but aim for eight hours of uninterrupted sleep to support your physical recovery and your state of mind. Establish a routine before sleep and make sure you wind down. Perhaps listen to music, read a book, exercise during the day, if you’re able. You may even like to take a short walk or do some limb movements in bed.


Mindful eating

Take your time as you eat. Pay attention to the taste, sight and texture of what you are eating and enjoy the experience. Try to remember to eat enough, too. Breastfeeding burns about 500 calories each day, which need to be replenished on top of your normal calorie intake.

Eating well will also help you feel more energised. Try to have healthy snacks on hand to make it easier. Eat a variety of proteins like meat, dairy, beans and nuts. Eat foods high in fibre to reduce constipation or painful bowel motions, especially if you have haemorrhoids.

Keep up your fluids

Drink plenty of water, avoiding caffeine, alcohol, and soft drinks. Remaining hydrated keeps your energy levels up, aids your milk production and helps prevent constipation.


Practice gratitude

Focus on what is positive in your life in the present moment. It gently brings good thoughts to our mind so that we can more easily come back into the new moment, instead of worrying about the future or past, encouraging positivity.

Sometimes it’s the little things that can make all the difference.

For more tips on pregnancy, childbirth and beyond from Epworth Maternity, order the free Bump, Birth and Bub book online at epworth.org.auPay attention to the taste, sight and texture of what you are eating and enjoy the experience.

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