The Importance of Discipline in Maternal Mental Health: Key Strategies and Benefits
Becoming a mom is an incredible journey, but it can also be overwhelming. Keeping up with everything, from baby’s needs to your own well-being, is a big task. One thing that can really help is discipline. It might sound like a strict word, but it’s all about creating routines that make life easier and more predictable. Let’s explore how discipline can support your mental health after having a baby and some strategies to help you get started.
In this blog you’ll find
Understanding Postpartum Mental Health
The Role of Discipline in Mental Health
Key Strategies for Implementing Discipline
Benefits of Discipline for Postpartum Mental Health
Resources and Support for Maternal Mental Health
Understanding Postpartum Mental Health
After having a baby, many moms experience postpartum mental health issues like depression and anxiety. It’s more common than you might think, affecting about 1 in 7 women according to the American Psychological Association. And these are just the numbers that are actually recorded, specialists suspect the actual number might be as high as 1 in 4 women. Understanding the symptoms and knowing when to seek help is crucial for your well-being.
The Role of Discipline in Mental Health
Discipline plays a huge role in managing mental health, especially for new moms. It helps establish routines that reduce stress and bring a sense of control and stability to your life.
The Connection Between Discipline and Mental Health
Research shows that having regular routines can significantly improve mental health. A study in the Journal of Psychiatric Research found that people with consistent routines had lower levels of depression and anxiety. For me the topic of discipline was a biggie, during my PPD & PPA I felt so trapped and taken prisoner by my situation. I was very resentful towards myself because I wanted a baby so bad, and now that I had my daughter the only thing I wanted was freedom and not having to deal with all these strict tasks to keep myself and my baby alive…
Does this sound familiar to you? Many moms I see in my practice and through online counseling feel the same way. For myself I now know that me and my family thrive on routine (aka the discipline to follow said routine). Sometimes I’m resentful towards it, and out of a rebellion I release the reigns. But 9 out of 10 times within a couple of days I notice: me and the hubs fight more, my daughter knows less what to expect and that makes her more unpredictable, the house becomes messy, I sleep poorly, my body starts hurting, etc, etc. You probably know the drill.
So how do I keep the discipline to keep my routine working, without getting frustrated and feeling trapped again? Because the word and concept of discipline is often associated with negative things, and indeed implement it in the wrong way and you can very easily create your own rigid prison with it. But I always say: You have to be kind to yourself and figure/shape ways that work for you and your family. This might look different for every family.
For instance, yesterday the pile of laundry I had to process was truly enormous and it scared the prep out of me. So instead of forcing myself to tackle and sort out the whole mountain I just threw all of the mixed dirty laundry in 6 baskets and promised myself: “I will sort and start with just 1 basket of dirty laundry”. That task didn’t see as daunting, and I will still working towards the goal of processing our laundry. So instead of getting more angry and dissapointed in myself I patted myself on the back for two things. 1: I figured out a solution that worked for me in that moment, and 2: I achieved part of my goal.
Often for women and moms our first instinct is to immediately put the blame on ourselves and talk unkindly. But let’s be honest, this literally doesn’t help anyone. I am on a mission to be kinder to myself, while maintaining my routine and discipline. So instead of associating discipline with stupid and boring tasks and harshness on ourselves, I try to use it to live by the values our family has. No one said discipline requires perfectness, the only thing it means (for me) is to consistently keep showing up for myself. Because that is what I deserve!
Examples of Disciplined Routines
Sleep Schedules: Getting consistent sleep is a game-changer for mood and cognitive function.
Healthy Eating: Regular, balanced meals keep your energy stable and support your overall well-being.
Exercise: Physical activity releases endorphins, which are natural mood lifters.
Key Strategies for Implementing Discipline
Implementing discipline doesn’t mean being hard on yourself. It’s about creating and sticking to routines, setting realistic goals, and seeking support when you need it.
Practical Tips for New Moms
Create a Daily Schedule: Write down daily activities like feeding, napping, and some "me time."
Set Realistic Goals: Break tasks into manageable steps to avoid feeling overwhelmed.
Consistency: Keep routines as consistent as possible to establish a sense of normalcy.
Seek Support: Join support groups or talk to a professional to stay motivated and accountable.
Benefits of Discipline for Maternal Mental Health
Maintaining discipline comes with a lot of benefits, especially for new moms.
Reduced Stress: Routines help reduce uncertainty and stress, providing a stable environment for both you and your baby.
Improved Mood and Energy Levels: Regular exercise and healthy eating habits can boost your mood and energy levels.
Better Sleep Quality: Consistent sleep patterns lead to better sleep quality, crucial for your mental and physical health.
Enhanced Overall Well-Being: Structured routines contribute to a balanced life, improving your mental health and strengthening the bond with your baby.
Resources and Support for Maternal Mental Health
Finding the right support and resources is vital. Here are some helpful ones:
Elle’s Corner SOS Postpartum Course: an self-paced online course that will help you with all challenges postpartum might throw at you!
Elle’s Corner Individual Counseling: schedule a free 15-minute video call with Elisabeth to see how we can tailor counseling sessions to get the most out of reclaiming your joy and confidence in your motherhood journey.
SAMHSA's National Helpline: SAMHSA’s National Helpline, 1-800-662-HELP (4357) (also known as the Treatment Referral Routing Service), or TTY: 1-800-487-4889 is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.
Discipline might sound rigid, but it’s actually a powerful tool for supporting your mental health after having a baby. By creating structured routines and seeking out the right support, you can improve your well-being and enjoy your time with your little one even more.
References
American Psychological Association. (2020). Postpartum Depression. Retrieved from https://www.apa.org.
SAMHSA's National Helpline. (2021). Retrieved from https://www.samhsa.gov/find-help/national-helpline.
Mayo Clinic. (2021). Postpartum depression - Symptoms and causes. Retrieved from https://www.mayoclinic.org.
A. Schat, M.S. van Noorden, M.J. Noom, E.J. Giltay, N.J.A. van der Wee, R.R.J.M. Vermeiren, F.G. Zitman, Predictors of outcome in outpatients with anxiety disorders: The Leiden routine outcome monitoring study, Journal of Psychiatric Research, Volume 47, Issue 12, 2013, Pages 1876-1885, ISSN 0022-3956, https://doi.org/10.1016/j.jpsychires.2013.09.005.
