 Many Australians celebrate Mother's Day by showing their appreciation for the achievements and efforts of mothers and mother figures.
From the Heart WA is reaching out to all Mothers on this special day, Sunday 8th May 2011. For even just a moment in your day, take some time to nurture yourself and think about the small things in life which may bring you happiness. Some of the following articles may help you along the way:
Think yourself Happy – Positive Affirmations
The human brain produces up to 70,000 thoughts per day.
Changing your thoughts can change the way you feel.
A positive affirmation is a statement you can use to replace commonly held negative thoughts or beliefs you may have on yourself. For example, you may regularly say to yourself 'I feel fat and sluggish', try replacing this with a positive affirmation such as 'I am comfortable with my body and I am the perfect weight for me.'
Below are some tips for Mothers to try for themselves:
- If possible take five minutes to be still and let your thoughts pass over you
- Be aware of your thoughts, but try not to attach your emotions to them – remember it is just a thought and It will pass
- Picture yourself in a happy and peaceful place
- Choose a positive affirmation for you and say it repeatedly to yourself – sometimes looking into a mirror whilst saying or thinking your affirmation can help
- Be aware of how you feel when thinking nice thoughts about yourself – it's ok to be emotional
- Write down your affirmation on a card or post it note and keep it close to your heart
- Try to be patient – it can take some time to break negative thinking patterns, but they CAN be broken
For further affirmation examples – visit www.louisehay.com
Exercise "green" to beat the blues
Everyone knows there are physical benefits from doing exercise. "Just 30 minutes a day" we're told. It's a nice idea in theory, but what parent has time? At best, you might have 5 minutes to yourself and what can you do in a few minutes that would be of any benefit?
The answer: green exercise.
A recent study has revealed that just five minutes of exercise in a green space will benefit your mental health. It might be only a walk in the park or a spot of gardening, but the science backs it up – exercising in nature improves wellbeing!
True, you may eventually have to go for 30 minutes of exercise if you're looking to lose weight or increase your fitness. But in the meantime, 5 minutes of green exercise is a good way to ease yourself into it!
To do or not to do...
For many parents, writing a "To Do List" is an essential part of maintaining sanity. Committing tasks to paper frees your brain from having to remember them for a start. Also, being able to cross out the things you've done can be very satisfying.
But even though To Do Lists exist to help you manage daily life, sometimes they can get out of control.
Below are some tips for an effective and manageable To Do List:
- Keep it short and prioritise. If it doesn't need doing today, cross it out.
- Be realistic – this is not a Wish List.
- Stay flexible. Congratulate yourself if you achieve one thing and put the rest on tomorrow's list.
- Delegate. If the same thing appears day after day and you can't find time for it, perhaps someone else can?
Also, be sure to include "me time" on your To Do List. You may not manage to cross it off every day, but it's worth reminding yourself that time for you is important too!
Signs it's time to de-stress
A certain amount of worry and stress is to be expected as a parent. In fact, in small doses, it can even be a good thing. A little stress can keep us vigilant and focused, but a lot of stress can take its toll.
You may be experiencing too much stress if you:
- Grind your teeth or wake up with a clenched jaw
- Have tension in the muscles around your eyes, jaw, neck or shoulders
- Noticing your breathing is fast and shallow
- Experience tension headaches
- Have racing thoughts or trouble concentrating
There are several things you can do to de-stress like yoga, meditation or having a warm bath.
Here's just one relaxation technique you can try at home (and it only takes a minute!):
Find somewhere comfortable to sit or lie down and close your eyes. Draw a breath deep into your lungs, and then slowly release it.
Each time you breathe in and let your breath go, try to relax a part of your body. Start with your eyes, and then relax your jaw, neck, shoulders, and arms, and so on down your body.
When your whole body feels relaxed and soft, take a final deep breath. Wriggle your fingers and toes, shrug your shoulders and open your eyes.
This article was prepared by WA Perinatal Mental Health Unit & FTHWA.
© Department of Health, WA. 2011.
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