after-the-bump

Finding Balance: Embracing the 5-5-5 method for New Mothers.

Mon, 25 Mar 2024 02:35:42 GMT

In the whirlwind of new motherhood, finding balance can feel like an elusive dream. The early weeks involve you moving through many changes, both physically and emotionally. You will need to take care of yourself to allow your body to heal and rebuild your strength. You are learning to navigate the challenges that come with becoming a mother. While you and your partner are learning to care for your newborn and adjusting to parenthood.

" In the postpartum period, rest is not just a recommendation but a vital component for the physical and emotional recovery of both mother and newborn. It is the cornerstone of postpartum healing, fostering strength and resilience needed for new mothers to navigate the challenges of early motherhood"

World Health Organisation (WHO 2013)

Across the world many cultures have special postpartum traditions including special diets, isolation, rest, and support for the mother. However, many of these traditions that were once considered common are no longer present in our society.

In Mexico, new mothers spend a 30-day rest period with family known as Cuarentena. China has a similar practice Zuo Yue Zi where a mother stays at home for a month with her own mother to cook her meals and care for her as she recovers. Japanese mothers move back home for Satogaeri Bunben.

Many European countries also have a similar approach. In Germany for example, they have a cultural tradition of resting after birth called Wochenbett, which literally means “weeks in bed.” The new mother is supposed to stay in bed to recover and focus on skin-on-skin and feeding the new baby.

The common theme of all these traditions is rest. There is wisdom in these practices that all new mothers can benefit from: Slow down.

Everything that a new baby needs a new mother also needs. We know a new baby needs warmth, nourishment, and comfort. That’s everything a new mother needs. We live such busy lives that it can often be hard to tell new mothers that they need to slow down. Even if they know they should slow down, they don’t know how to slow down.

The 5-5-5 method for new mothers

The 5-5-5 method in postpartum care is a guideline aimed at helping new mothers navigate the early weeks and months following the birth of a baby. This method provides structure and support for women as they adjust to the physical, emotional and lifestyle changes that come with having a newborn. There are three parts to the 5-5-5 method: rest, recovery, and rhythm. Let’s explore each deeper to understand how following this method can benefit new mothers.

Allowing your body adequate rest after giving birth is important for your wellbeing. Most new parents underestimate their body’s need for recovery. By embracing the 5-5-5 method you aim for at least 15 days of focused and dedicated time to bond and get to know your baby as well as recover.

This method suggests new mothers aim for at least 5 hours of sleep during the night. This can be challenging with a newborn who wakes frequently so prioritising rest whenever possible is essential. Short naps during the day can help replenish your energy levels.

Secondly, recovery encompasses a variety of aspects of postpartum including physical healing but also emotional and hormonal recovery. The 5-5-5 method encourages new mothers to focus on 5 minutes a day of self-care. This could involve gentle stretching, deep breathing, or mindfulness practises or maybe for you it’s 5 mins reading a book. This 5 mins is designed to promote relaxation and reduce stress. As a new mother, it is also important that you listen to your body and seek review from your Obstetrician, Midwife or GP if you are experiencing any concerning symptoms or complications during your postpartum recovery.

Lastly, the 5-5-5 method involves creating a daily rhythm that you can use as a guide to manage your early days at home. We are not talking about following a strict routine but a gentle approach to the day that is broken up into smaller, more manageable tasks and prioritising essential activities.

In addition to these components, the 5-5-5 method emphasises the importance of seeking support from friends, loved ones and health care professionals. Building a support network can make the postpartum journey more peaceful and less isolating.

By paying homage to the essence of other cultures' approaches to postpartum, we can support new mothers to prioritise their well being and nurture them during this delicate time. By focusing on rest recovery and rhythm, new mothers can navigate this transformative period with greater confidence, resilience and grace.

Claire Eiser

MCHN & Postpartum Doula

If you’d like further information on the 5-5-5 method you can download our FREE guide here 5-5-5 Method from After the Bump or discover more about how we can support you during this special time through our Nurture Postpartum packages.

What is a village, anyway? Finding friendships as a new mother

Sun, 09 Jul 2023 09:56:01 GMT

Welcome to motherhood. As you adjust to your new life with your baby and your new identity as a mother, it can be incredibly challenging and overwhelming. While this can be a beautiful and exciting experience, it can also be filled with uncertainty and a sense of isolation. You have probably heard the saying “It takes a village to raise a child” but what does it mean to have a village? What if you don’t have this magical village?

“It takes a village to raise a child but it also takes a village to support a mother.” ―

Unknown

What is a this magical village, anyway?

How do you find one? Do they just show up one day or is there a special number you call….

The simple answer is your village is where you can turn for support, guidance, love and compassion whilst you navigate motherhood. How your village looks will be unique to you.

From adjusting to your new role, dealing with the lack of sleep and sudden change in lifestyle, the transition to motherhood can be challenging. Having a support system in the form of other mothers, who understand what you are going through, can be invaluable. Building a village of other mothers to rely on can be a great source of support. It can help you to feel less alone and overwhelmed, provide advice, and make sure you have someone to talk to when needed.

When you are a new mum, it can be overwhelming to figure out where to start in searching for your village. Thankfully, there are ways to meet other new mothers and find the support and guidance that you need. Finding your “village” of other new mothers is one of the most important things you can do.

How do I find my village?

No matter how you choose to meet other new mothers, it’s important to remember the importance of having a supportive village. Having other mothers who understand what you are going through can make all the difference in your journey as a new mother. Having a community of other mothers to turn to can help you feel less alone and make the journey of motherhood a little bit easier. With a little bit of effort, you can find your village and gain a life-long friends.

Connect with friends and family. If you have friends or family who are also new mothers, reach out to them. It’s a great place to start when building your village.
Join a local mothers’ group. This can be a great way to make long-term friends with other new mothers. These groups provide a safe space to ask questions and share experiences. They often meet regularly and is a great way to meet other new mothers in your local area. You can often find these groups through your local hospital or child health nurse, churches and local community centres or libraries. There are also groups like our very own Mumma Tribe that offer a program that includes connecting you with special guest speakers in local professional supports such as sleep consultants, lactation consultants, physiotherapists and much more to provide an extra level of support.
Check online. Social media and other online forums for new mothers can be another opportunity to connect with other new mothers. Look for groups in your local area for community events like playgroups and online groups to chat with other new mothers. These can be great resources for connecting with other new mothers from all over the world. It can be a great way to hear stories from other mothers, and to get support and understanding when you need it most. Just remember social media can also be a place for unwanted advice so choose a space that lifts you up, not brings your down. Always check the advice with your trusted health professional such as your Maternal Child Health Nurse, General Practitioner or other suitably qualified professionals.
Apps such as Peanut, Social Mama and Playdate Australia are just a few examples of apps for new mothers where you can connect with other mothers in your area. There are also some other great communities online through organisations that support early parenting such as Milk & Moon , The Gidget Foundation or Australian Breastfeeding Association which also often have in person get togethers in local areas.
Attend baby classes or activities. Baby classes, such as baby massage classes, music & sensory classes, Baby Rhyme time, swimming lessons or maybe a mom and baby yoga classes, are a great way to meet other new mothers who live in your area. These are often a wonderful opportunity to meet regularly with the same group of mothers enrolled in the class or activity, giving you more time to get to know each other and deepen relationships.

Still sounds quite daunting doesn’t it. Here’s a few more tips for building your village.

Be Yourself . You’ll connect better with other new mums when you are genuine about your motherhood journey. Be honest about your struggles, joys and experiences. Don’t be ashamed to celebrate your wins and a listening ear for the struggles.
Be Kind . All new mothers are learning and doing the very best they can. Sometimes the way we do things might be different and that’s ok. It doesn’t mean one way is better than the other. Encourage and support each other rather than judging. A supportive & compassionate community is a strong community.
Be Brave . It can be really confronting putting yourself out there trying to make connections with new people. “Hey, I have a baby and you have a baby, we should be best friends…” Just remember they are probably just as nervous and unsure as you so just go for it. You never know what might happen.
Be open minded. Sometimes you’ll find your people where you least expect it. Embrace differences. Meeting other mothers from different backgrounds, with different parenting styles and experiences can be an opportunity to see a different perspective and teach us new things.

Remember you are more than just a mother. Shared interests and hobbies can be a great way to build connections. Maybe you could even try something new?

Your village is for you and whilst it can be amazing watching your little ones grow and become friends, this village is for you as the mother. It doesn’t really matter if the mother you meet has older or younger children, they are a first-time mother or maybe it’s their latest addition to their family. Sometimes it can be beneficial to have support from someone a bit further along the journey. Motherhood has an amazing ability to break down barriers and find common ground.

Prioritise time for these new friendships. Motherhood can be overwhelming and exhausting, making it easy to let socialising slip down the to do list. But remember maintaining friendships is essential for your well-being and mental health. Make an effort to plan catch ups, even if it’s just a quick coffee.

Lastly, a village doesn’t have to be a big group of new mum friends. Your village might be just one special person you can trust and rely on for support. Whatever your village looks like it really can help to make the transition into motherhood much easier. With the right support, you can have the strength and confidence to go through this journey with ease and joy.

Nurturing New Mothers: The Role Of A Maternal Child Health Nurse

Wed, 08 Mar 2023 06:19:18 GMT

The arrival of a new baby into the family is a time of both new joys and new challenges. Even if it’s not your first baby, each baby is different, and a new baby will bring some changes to family life. During this time, new mothers are often tired, anxious, and in need of support. A Maternal Child Health Nurse can play a vital role in nurturing new mothers and providing them with the care and support they need during this crucial time.

Research shows the first 1000 days of a child’s life, from conception to 2 years of age, is an important foundational period which shapes their development and wellbeing. Children thrive when they have supportive environments in these early years. We know during this time many parents can feel overwhelmed and confused by the amount & type of information available and often don’t feel comfortable asking for help when they need it. We are often led to believe that parenting should come naturally. Whilst many parents receive antenatal & birth education, there often isn’t much focus on the early weeks at home. This is where a Maternal Child Health Nurse can be a valuable support for new mothers and families.

Along with your GP, your Maternal Child Health Nurse is a good starting point for support for your child’s health, development, behaviour, feeding and settling. You can also talk to your nurse about your own wellbeing. It’s all part of helping your child grow and thrive in the early years.

"Motherhood is amazing. And then it's really hard. And then it's incredible. And then it's everything in between. So, hold onto the good, breathe through the bad, and welcome to the wildest ride of your life"

Proud Happy Mama

What is a Maternal Child Health Nurse? Is it the same as a Midwife?

Maternal and Child Health Nurse (MCHN) is a qualified Registered Nurse (RN) with an additional postgraduate qualification in Maternal and Child Health.

Midwives have expertise in pregnancy, birth and the first 6 weeks postpartum, whereas Maternal Child Health Nurses focus on the growth and development of babies and children up until 6 years of age or even through to adolescence.

Nurturing new mothers: the role of a MCH Nurse

MCH nurses play a vital role in nurturing new mothers. They provide support and guidance to mothers during the postnatal period, which can be a difficult and overwhelming time. They also work closely with other members of the healthcare team to ensure that mothers and babies receive the best possible care.

When you are pregnant it is the midwives, obstetricians or general practitioners who are usually your lead care providers, however, Once you’re home with your newborn baby, your MCH nurse can be a great source of support for you as a parent. As well as offering advice, the nurse will also check your baby’s growth and development. They can help with breastfeeding/early feeding, settling techniques and advice on sleep, growth and development, safety, immunisations and much more. They also provide information on maternal and child health, and can refer families to other health professionals if needed.

What are the benefits of nurturing new mothers?

Nurturing new mothers in the postpartum period has many benefits, including improved mental and physical health of mother and baby. The benefits of nurturing new mothers extend beyond the mother and child. When mothers are supported and encouraged in the early weeks and months after childbirth, they are more likely to breastfeed for longer, have less postnatal depression, and be more confident in their parenting abilities. All of these benefits have a positive impact on the health and wellbeing of the family as a whole.

New mothers have a lot to adjust to in the postpartum period and it is important they have the nurturing support they need to care for their and their babies. As a MCH nurse our goal is to empower you to find your joy, to feel supported and cared for so you can step into motherhood with confidence.