10-20% of moms experience postpartum depression lasting a few months and up to a year {or more} after birth ¹
And, up to 20% of women report feelings of anxiousness, sadness, depression, panic, frustration, and feeling hopeless.
What does this mean for you?
You need a postpartum plan.
In this post, I’ll walk you through the five most common mistakes I see moms making when they have postpartum depression and anxiety. Ready to get started? Grab this freebie first.
Here are our 8 common mistakes we make
#1 Moms stop breastfeeding
Several studies have suggested that breastfeeding could help protect women against PPD ²
Yet, many women complain that their doctor has suggested they stop breastfeeding due to postpartum depression.
Breastfeeding could help reduce your postpartum depression. And although it’s time-consuming and exhausting, breastfeeding may help you sleep better due to your hormones and ease of feeding in the middle of the night.
#2 You don’t address your nutrient gaps
There is an enormous amount of depletion after childbirth. This, along with sleep deprivation can lead to insomnia, anxiety, and depression. Watch this video, to learn my favorite supplements to take after each and every birth.
If you’re struggling with insomnia, you need deep nourishment. You’ll want to stop drinking coffee and/or alcohol and address your nutrient gaps.
It may take time, but keep with it and soon you’ll be able to fall asleep every time you’re woken in the middle of the night. Watch this video to learn my favorite remedies for insomnia.
#4 You don’t take an adaptogen
What’s an adaptogen? They help us “adapt” to stress. And, if there was ever a stressful time, it’s when you have children! Here is one adaptogen you can take while breastfeeding, there are others I’ll be writing about real soon.
#5 You don’t address your mindset
Becoming a mother is life-changing. We crave our old selves. Those who struggle, are experiencing a shamanic death. The death of the old you, shedding into the new version of yourself.
By changing your thoughts, you can learn to fall in love with motherhood.
#6 You don’t take enough nervines
Nervines are a category of herbs that help soothe our anxiety. And, as I mentioned above anxiety & depression go hand-in-hand.
You want to soothe your anxiety and stress if you’re struggling with postpartum anxiety and/or depression. Watch this video to learn my favorite remedies.
#7 You only take medication
Anxiety medications can be so helpful when you’re struggling with anxiety and depression and raising a family. But, keep in mind you can also work on your nutrient gaps, insomnia, and anxiety WHILE taking medications.
It’s not the end. By making self-care a priority, your body can heal. It’s not selfish and anyone who tells you it is, is not worth your time.
#8 You don’t see a therapist
This is the biggest mistake I made when I had postpartum depression. I didn’t want the therapist to judge me! But, after my husband passed away, I knew I needed therapy for the trauma, and wow did it change my life!
Watch this video to see how EMDR can help you through PPA & PPD.
You don’t have to struggle with anxiety and depression for years. Ask for help!
Watch the recap video here.
What’s stopping you? Let me know in the comments below.
xo
Tara
P.S. Ready to learn more? Join The Present Momma group coaching HERE.
You’re frustrated and distracted by your stress and anxiety.
Wouldn’t it be great..
If you didn’t have to worry your anxiety would get worse.
If you didn’t have to worry, that your children would get this?
If you didn’t have anxiety before your period, each and every month?
If you could sleep….
Picture this.
Knowing exactly how to soothe your anxiety so you can manage it every day. So you can sleep better and not worry so much.
Let me show you how I’ve overcome anxiety with natural remedies.
But hang on… don’t forget to always check with your doctor before adding any new supplements to your diet. And if you’re taking medications, book a health consultation to double-check there are no herb-drug interactions.
Approximately 6% of pregnant women and 10% of postpartum women develop anxiety. Sometimes they experience anxiety alone, and sometimes they experience it in addition to depression.
Want to get started?
In this post, I’ll share how you can overcome postpartum anxiety with natural remedies.
What does postpartum anxiety feel like
Postpartum anxiety feels like a cloud hanging over your head. There are waves of irritation and you may have a panic attack once in a while, due to this anxiety.
More commonly, moms may say they have …
constant worry about their children or others
they need to move or work and keep busy to avoid the anxiety
they may get sick more often
they also have PMS and PMS rage
they’re not mentally there and crave to be more present with their family
Why does postpartum anxiety happen
There could be many reasons postpartum anxiety happens. As a women’s herbal educator, I help moms identify why this is happening and how to fix it.
Here are some of the reasons postpartum anxiety happens:
Low vitamins; particularly Vitamin D, Vitamin A, Iron, Vitamin B12 & DHA
Lack of sleep
Inflammation in your gut; specifically gut dysbiosis ² Gut-brain axis
Your hormones. Are you in peri-menopause or have too much estrogen in your diet?
Your thyroid is off – hypo or hyperthyroid
Your nervous system is overreacting due to stress
Your body is not healed postpartum
Post-traumatic stress; unresolved anger from past events
/
5 Steps to reduce postpartum anxiety
#1 Identify your triggers
Often alcohol, caffeine, and sometimes foods {gluten & dairy} can trigger a panic attack. We all know you don’t sleep well even with just one glass of wine! Write down when you get anxious and what happen the night before.
Connect with nature again. Raising little people often gets us stuck inside for long periods of time. Raising twins, I rarely left the house for the first two years. I was too busy cooking, cleaning, working, and caring for them. Commit to taking a walk or asking someone to watch your little one so you can get outside – even if it’s winter.
#3 Have your vitamin levels checked
Women are often very depleted during the postpartum time period. Birth is one of the biggest events of your life, yet there is so little attention paid to your mom after childbirth. It’s insane!
Have your doctor check:
if you have the MTHFR gene – this is so important because you need vitamin B12!
your thyroid – it can go from hypo to hyperthyroid in three months!
Vitamins D, B12, iron & DHA
consider testing for food sensitivities
#4 Integrate botanicals
Adaptogens and nervines can help soothe your anxiety.
Consider integrating:
Ashwagandha tincture for a daily
Motherwort tincture for acute panic attacks
Chamomile tea to ease evening anxiety
Lemon Balm tea, combined with Chamomile & Milky oat tops for a yummy evening tea
Milky oat tops tea
Stinging nettles tea
Passionflower tincture
Kava Kave tincture for acute panic attacks
St. Johns Wort tincture for depression & anxiety {caution use with SSRIs}
Have you ever wondered if you have anxiety because you are suppressing something? That you want to say something or do something, you’re not doing?
👉Action step: Write it down. Write down your hopes, your dreams, and your anger, and then let it go.
Conclusion
You can overcome postpartum anxiety when you tap into the root cause. Vitamin levels, stress, gut health, and meditation can have a profound effect on your health.
What has worked for you? I’d love to know. Comment below.
Yes! There are many botanicals you can take when you are struggling with exhaustion.
Postpartum Adrenal Fatigue
Postpartum adrenal cocktail
The ONE daily tea is a nice blend to support your adrenal health and calm your nervous system. It’s steeped for over eight hours to draw out the medicinal qualities of the botanicals.
Postpartum adrenal fatigue is the body’s way of showing you, you’re doing too much. This is the season of your life to rest and recover from childbirth, which is a major event you’ve just experienced. Your body needs deep nourishment, warm cooked foods, herbal teas, and digestive healing; along with positive thinking to support your transition into motherhood.
Are you experiencing postpartum adrenal fatigue? I’d love to help. Send me a message.
Are you wondering which herbs are safe during your pregnancy for stress and anxiety?
In this post, I’ll cover the top eight botanicals to ease your sleep and anxiety now. Plus, you’ll be able to use most of these during the postpartum period as well.
>>>>But, first, please note that the stronger herbs {Valerian, Skullcap, Passion Flower, and California poppy} may be considered; but due to lack of studies and their safety, they should be limited to:
short term use
and avoid in the first trimester
Keep in mind, teas are very nutritious and typically the chosen method during pregnancy, but when you need a quick method to get to sleep faster; you’ll want to choose a tincture or extract.
Consider drinking the teas 2 hours before bed to prevent nighttime waking.
And, you always want to check with your doctor before adding in any new herbal remedies; especially for first-time pregnancies.
See your doctor right away with any of the following signs:
vaginal bleeding
herpes breakout
severe pelvic or abdominal pain
severe mid-back pain
edema or hands and face
severe headaches, blurry vision
rupture of membranes prior to 37 weeks
regular uterine contractions
no fetal movement
So what are some common symptoms of prenatal anxiety?
10 Pregnancy Anxiety Symptoms
Here are the ten most common symptoms moms say they have when they experience anxiety.
you can’t sleep and have insomnia
heart palpitations – a quickening of your heart
dizziness, light head
stomach issues
tight chest
shortness of breath
headache
sweating
can’t focus
crying spells
What can you do about it?
Gradually add in one botanical at a time and consider walking daily, along with making yoga and meditation a priority to soothe your stress now – naturally.
8 Natural Remedies for Anxiety During Pregnancy
#1 Lavender {Lavandula officinalis}
To promote sleep, relieve anxiety – generally considered safe during pregnancy
The essential oil has been shown to inhibit the stimulant effects of caffeine.
The herb should be taken as a tea or tincture and the essential oil should never be taken internally during pregnancy.
Keep in mind, that essential oils may have an estrogenic effect on us; especially when taken internally.
#2 Chamomile {Matricaria recutita}
To promote relaxation, treat insomnia and digestive pain, like gas. Drink tea nightly 1-2 hours before bed to prevent night waking due to urination.
Dosing:
1-5g/day in tea
#3 Lemon Balm {Melissa officinalis}
To promote sleep, and relieve anxiety – generally considered safe during pregnancy
Patients with thyroid disorders or taking thyroid medication should avoid using Lemon Balm during pregnancy due to the theoretical risk of reducing thyroid function from this herb. {but highly unlikely}
The yummy lemony flavor is known to lift your spirits, reduce stress headaches, ADHD, and SAD, and enhance your sleep.
#4 California poppy {Eschscholzia californica}
It promotes sleep, relieves anxiety, and is considered a stronger nervine than Chamomile, Lemon Balm, and Lavender.
Consider the tincture for short-term use if you cannot sleep and only in the 2nd and 3rd trimesters.
#5 Passionflower {Passiflora incarnata}
Used to quiet the mind, promote sleep, and relieve anxiety, and is considered a stronger nervine than Chamomile, Lemon Balm, and Lavender.
This is for the mom who cannot “shut off” her mind at night.. you lay thinking about the day. It’s like a radio station is turned on, passionflower is the off button.
Consider for short-term use in the 2nd or 3rd trimester ONLY.
#6 Skullcap {Scutellaria lateriflora}
Used for headaches, insomnia, stress, and tension promote sleep, relieve anxiety, and is considered a stronger nervine than Chamomile, Lemon Balm, and Lavender.
Consider using it if you’re nervous, agitated, and have muscle spasms. You may be grinding your teeth and have restless leg syndrome.
Consider for short-term use in the 2nd or 3rd trimester ONLY.
Dosing:
Take 30 drops of tincture in 1/4 cup of water; 1-2x before bed, for short-term use only, or drink a cup of tea with a dash of skullcap in the tea.
#7 Valerian {Valeriana officinalis}
It promotes sleep, relieves anxiety, and is considered a stronger nervine than Chamomile, Lemon Balm, and Lavender.
Consider for short-term use in the 2nd or 3rd trimester ONLY.
Dosing:
Take 30 drops of tincture in 1/4 cup of water; 1-2x before bed. For short-term use only.
#8 Cramb bark {Viburnum opulus} & Black haw {Viburnum prunifolium}
Not necessarily a nervine; Cramp bark and Black haw can ease cramping and pain in the pelvic region – reducing the anxiety that may occur with this cramping.
These two botanicals have a long history of the use of spasmodic muscle discomfort.
During pregnancy, they have traditionally been used to relieve restless leg symptoms; in the legs, back, and particularly the calf.
You may also want to ask your doctor about adding Mg to your diet as well.
Considered generally safe during pregnancy and works amazingly fast for postpartum cramps and PMS.
Dosing: no more than 5ml/day total
Watch this video to learn more:
Anxiety Attack During Pregnancy
If you’re experiencing anxiety attacks, it’s time to address them now.
Make exercise a priority for you
Write nightly about your worries
Practice breathing and meditation
Make sleep a priority as well
Make a tea of Chamomile, Lemon Balm with a dash of Lavender to sip on most days
Consider seeing a therapist as well to talk about your concerns and/or trauma
Pregnancy Anxiety At Night
To reduce anxiety at night, consider incorporating a nightly routine
create a safe, comfortable sleep environment with blackout curtains and a sound a machine
try yoga, more specifically yoga Nidra before bed
take a warm both an hour before bed and add 5-7 drops of Lavender essential oil or rose oils
get into bed for 30 min. before sleep and journal or read a book
have your partner give you a massage before sleep
eat a light snack before bed
avoid caffeine, television, and spicey meals within 2 hours of sleep
And, I’d like to applaud you for reaching out and seeking natural remedies for anxiety.
xo
Tara
P.S. Grab this freebie to be prepared for the postpartum anxiety that may happen as well 💕
P.P.S. Watch this video to recap:)
References
Romm, Aviva Dr.: Botanical medicine for women’s health
Are you wondering if stinging nettles are safe for you?
Imagine a daily tea that would nourish your body, soothe anxiety and stress, and help you sleep better.
It sounds so simple and it is!
Here’s a quick warning, always check with your doctor if you’re pregnant or breastfeeding or have any health concerns; especially taking diuretics.
Want to get started?
In this post, I’ll share how you can use stinging nettles during pregnancy, breastfeeding, and beyond.
But first, grab this freebie to feel more confident using herbs while breastfeeding
What are Stinging Nettles?
Stinging nettles or Urtica dioica is a common weed found in North America and is most commonly known for the sting you get when you walk by. It can be cooked and eaten in popular recipes like nettle soup or nettle cheese, but its sting disappears when you cook it.
If you happen to get the kiss of the nettles, you can always search for Plantago major nearby – chew it up and place it on the sting to soothe the burn.
Personally, I love the sting as it signifies the start of Spring and “wakes up” my immune system.
Stinging Nettle Treatment
If you’ve received the kiss from Stinging nettles, don’t worry.
Find Plantago major, otherwise known as plantain, chew in your mouth, and apply to the red, sting area
Within moments your sting will subside
13 Stinging Nettles Benefits
There are so many benefits of stinging nettles during pregnancy and postpartum.
Stinging nettles…
are filled with vitamins A, C, K, and B
has minerals of CA, Iron {helps fight fatigue}, and Mg {helps soothe the nervous system}
may increase milk production
decreases allergies when using the freeze-dried nettles
decreases inflammation
decreases blood pressure
it controls blood sugar- have a cup with chocolate cake
fights fatigue
decreases the risk of iron-deficient anemia
reduces pelvic congestion
reduce caffeine and sugar cravings
prevents osteoporosis
prevents varicosities
So, Are nettles safe while nursing?
Stinging Nettles are considered a Level 1 herb by the German Commission E. and is safe while breastfeeding and during pregnancy
My favorite tea for breastfeeding moms is Earth Mama Milkmaid Tea which includes Stinging Nettles
One of the benefits of Stinging Nettles is to reduce seasonal allergies. Consider taking it 1-2 months daily before your allergy season begins.
The best method for reducing allergies is to take it in a “freeze-dried” form. This means the stinging hairs of the plant are preserved in the capsule.
You can open the capsule for children, animals and if you have poor digestion to take in a shake, tea or drink of your choice
I prefer to drink Stinging Nettles for all the vitamins & minerals, but you may want to use it as a tincture as well.
How to use stinging nettles for postpartum depression
Conclusion
Stinging nettles are one of the most beneficial botanicals to nourish our body with vitamins and minerals and ease the everyday stress of motherhood. Taken as tea, you’ll notice the soothing effects immediately.
