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Postpartum insomnia remedies

Postpartum insomnia remedies

Postpartum Insomnia

Why does postpartum insomnia happen?

  • sleep deprivation – it’s been interrupted for a long time
  • hormones -perimenopause
  • PMS
  • PMDD

5 Steps to overcome postpartum insomnia

  • Step #1 – Cut the caffeine (add in green tea or herbal tea)
  • Step #2 – Go to bed early
  • Step #3 – Take a tincture in the middle of the night (valerian, kava kava, motherwort, lavender, lemon balm)
  • Step #4 – Homeopathy – Coffea 30c, drink too much coffee, Nux-vomica 30c if you drink one glass of wine
  • Step #5 – Consider adding supplements like Magnesium

Watch this video to learn more:

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7 life-changing meditations for postpartum anxiety

7 life-changing meditations for postpartum anxiety

Be honest.

Meditations don’t really work for you.

But… what if you could be more mindful more often? What if you felt like you had more time on your hands? Would you try it?

The truth?

Once I carved out time for daily meditation – my anxiety finally shifted. It’s a non-negotiable. I practice it every day.

But don’t forget… your body loves repetition.

👉Action Step: Try to find 10-minutes a day to practice one of these meditations for at least 30 days.

Then reach out. I’d love to know if you have success!

Let’s get started.

#1 Gabrielle Bernstein- Cord-cutting meditation

This was the first shift I ever experienced. This meditation is included in her online membership or you can pay $4 for this transformation. Practice it daily when you want to complete a ‘necessary ending’, something that is not serving you.


#2 Manifesting Meditation


#3 Mary Kate is my go-to girl for removing any money blocks! We all have them. Clear your thoughts about money and step into the Present Momma you crave to be.

#4 Morning Meditation: Practice this daily for miracles


#5 Have you tried hypnosis? The Mindful movement meditations are amazing. These are my favorites.

#6 If you’re sleep-deprived and feeling tired and wired.. .try yoga Nidra before bed or if you get woken up and cannot fall asleep.

#7 My favorite affirmations, I repeat daily


Give yourself 30-days to try these meditations. Then take time to journal afterward.

Could this work for you? Let me know below. 👇

Warmly~

Tara

 

Intrusive thoughts?- 13 Writing prompts for postpartum depression

Intrusive thoughts?- 13 Writing prompts for postpartum depression

What if you could break through your intrusive thoughts with writing?

When we write down our thoughts… we release our greatest hopes and dreams to the universe.

Think about this for a moment…

  • Are you wanting to say or doing something that you are not currently doing?
  • Are you craving more support, more time, more nourishment?
  • Do you feel like you’re being held back from your dreams?

ppd

The transition into motherhood is not easy. This is just one step that can help you move into motherhood with grace.

I know it will take more than writing to overcome postpartum depression and intrusive thoughts, but when I couldn’t afford a therapist and was afraid of what they would say. I wrote.

And wrote until I found the answers I was seeking.

So I hope these questions reveal something new to you.

Light a candle, grab a cup of tea, take out a notebook, and write down the answers to these questions.


Here are 13 writing prompts I’ve used over the years to overcome depression and anxiety.

#1 Write your birth story

  • Write it in complete detail. All that you loved, all that you hated, and all that you are thankful for.
  • 👉Action step: Share your story online. Other momma’s need to hear what you’ve been through.

#2 Start with the end in mind

  • What is it that you want to do with this one and only life you have?
  • Are you doing it? What is holding you back?
  • Take a blank sheet of paper and draw a circle. Write where you want to be when you are 80 years old. Then write down the steps to get there.
  • 👉Action step: Take one step today to fulfill your life dream. Even if it’s small. Begin today.

#3 What’s important to you?

  • Take a blank sheet of paper and draw a line down the middle.
  • List 10 things that make you happy on the left side of the paper. Then list 10 things you’ll say a “no thank you” to on the right side of the paper.

Want to know how I overcame postpartum depression naturally? Start your FREE challenge today!

 

#4 How can you fill your cup up?

You cannot take care of everyone else if you are depleted. How can you fill your cup up today? It doesn’t have to cost money or take a lot of time. Here are some things I do.

  • 10-minute Youtube meditations
  • Baths with magnesium salt and essential oils
  • Write a gratitude list – who are you thankful for?
  • Get my nails done
  • Go for a hike
  • Exercise
  • Make a cup of stinging nettle tea 🍵

Fear is love waiting to exhale…

#5 What are you afraid of doing?

  • One of my biggest fears was closing my Pilates studio. What would people think? Where would they go? I was more worried about my clients than I was about my own mental health.
  • A book that helped me the most was called “Necessary Endings.”
  • “Where do you want to be a year from now? Will an ending be necessary to bring that about?”

  • If what you’re doing has no hope of getting you what you want, why are doing it?
  • 👉Action step: So, I ask you.. what are you afraid of doing? Write it down.

#6 Complete these sentences…

  • My favorite place to sit as a child…
  • If I wasn’t this old I would…
  • If I had more time I would…
  • If I wasn’t afraid I would..
  • My favorite childhood game was…
  • If I didn’t sound crazy, I would..

#7 When were you happy?

  • Write about a time when you were very happy. Where were you? Who were you with? What were you doing?

#8 What was the most traumatic event in your life?

  • Write about any trauma in your life.
  • Then.. write it again as though it was a good thing. As though, you learned something from it or it made you the person you are today.

When you laugh, the world laughs with you, but when you cry, you cry alone. – A happy pocketful of money

Decide right now to face everything anew. Your thoughts, become your words and they become your actions. #ppd Click To Tweet

#9 Your thoughts

  • Decide right now to face everything anew. Your thoughts, become your words and they become your actions.
  • What negative thoughts are you saying to yourself? Write them down. Gently, gradually release them.
  • 👉 Action step: Turn those thoughts into a positive words.

What comes out of your mouth, comes into your life. – You are a badass at making money.

#10 What do you really want?

If money wasn’t an issue. If your life was different. What would you really want? What are you craving? Write these down…

  • The perfect partner
  • The perfect health
  • Your goals in life
  • Your education
  • How much money do you want to make
  • What kind of relationships do you want

#11 What are you grateful for?

  • Have you ever noticed how much love you have around you? How blessed you are?
  • 👉Action step: Write down 5 things you are grateful for today.

#12 How do you play?

  • Have you noticed as we get older, we stop playing? We start “adulting”? What can you do today to be more playful? To have more fun?

#13 Fall in love with yourself…

  • What are you holding against yourself? What do you say about your body every day?
  • 👉Action step: Write down 20 things you love about yourself. Don’t hold back. List them. Love them. Repeat them often. 💕

I’d love to know what you uncovered.

Leave a note below and share it with us.

Tara

P.S. Ready to learn more? Grab this freebie to get started

 

 

 

Obsessed with natural remedies, Tara Gregorio is a Certified Women’s Herbal Educator located in Cold Spring, NY. She loves helping women reduce their medications with botanicals. Her favorite herbal recipes can be found on Pinterest and Instagram. https://taragregorio.com/
The secret remedies to overcome postpartum anxiety naturally

The secret remedies to overcome postpartum anxiety naturally

Admit it.

You’re frustrated and distracted by your anxiety attacks.

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?

Picture this.

Knowing exactly how to soothe your anxiety and 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
  • they may get sick more often
  • they also have PMS and #pmsrage
  • 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

 

Want to know the fast, simple, effective way to overcome postpartum anxiety without medication? Grab this freebie 👇

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 anxiety and what happen the night before.

👉Action step: Take the Gut Health questionnaire to see if you have gut dysbiosis. Then reach out for a health consultation to help you heal your gut.

#2 Get outside!

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 mom after childbirth. It’s insane!

Have your doctor check:

  • your thyroid
  • 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 SSRI’s}

👉Action step: Download my freebie to learn the herbs that are safe to use when you are breastfeeding.

 

 

#5 Tap into your creative side

What are you going to do with this one life?

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, 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.

 


References

  • ¹ https://www.postpartum.net/learn-more/anxiety-during-pregnancy-postpartum/
  • ² https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/

 

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