Category: Therapy for Women

For years, your life has been revolved around snack times, nap schedules, and diaper changes. But now, backpacks are zipped, lunches are packed, and finally, your house is quiet. Your kids are off to school—and for the first time in what feels like forever, you a have a moment to yourself. So now what?

Many stay-at-home moms find themselves standing in the doorway after school drop-off with an overwhelming mix of emotions: relief, confusion, sadness, possibly even guilt. The sudden silence can feel unfamiliar, but here’s the truth: this is your opportunity! It’s time to discover you.

Let’s talk about ways to reclaim your identity, find purpose, and build a new rhythm in the chapter that begins after the school bell rings.

1. Reconnect With Yourself

You’ve spent years pouring into your children, but now it’s time to check in with your own heart and needs. Who were you before you became “mom?” Who are you becoming now?

Start small: 

• Journal for 10 minutes each morning.
• Reflect on what brings you joy or peace.
• Revisit old hobbies or passions you left behind.

Ask yourself: 

• What did I love doing before motherhood?
• What have I always wanted to try but haven’t yet?
• How do I want to feel at the end of each day?

2. Create a Personal Routine

While your kids are at school, your time is finally your own, but without structure, it can easily slip away. Design a routine that fills you up, not one that just fills time.

Consider adding: 

• A morning walk or taking a yoga class
• Dedicated time for creative outlets (writing, painting, photography, etc.)
• A set hour for reading or learning something new
• Coffee or lunch dates with friends, even in the middle of the week

Give yourself permission to rest and make joy as part of your daily routine.

3. Reinvest in Friendships and Community

Motherhood can be isolating, especially in the early years. Now is the perfect time to rebuild those connections or form new ones.

Try this:

• Join a local book club or fitness class.
• Attend community events or workshops.
• Invite another mom from school for a post-drop-off coffee or lunch.
• Volunteer at your child’s school or in the community.

You don’t have to do it all alone. Surrounding yourself with other women in similar life stages can be both healing and energizing.

4. Explore Work, Study, or Volunteering

For some moms, the school drop-off means readiness to explore part-time work, take up an education course, or contribute to causes that matter to them.

Ideas to consider: 

• Take a class (online or local) in something that sparks your interest.
• Start a side hustle or freelance project.
• Volunteer with organizations you care about.
• Revisit your resume and see what’s possible, even if it’s just for exploring.

The goal isn’t pressure, it’s permission. Do it if it lights you up, but not because you feel like you “should.”

5. Schedule Time for Therapy or Coaching

As you navigate this transition, talking to a therapist can be incredibly grounding. Whether you’re processing identity shifts, dealing with loneliness, or rediscovering your voice, therapy creates a safe space for that work.

Benefits of therapy during this transition:

• Helps you redefine your sense of purpose
• Offers support as you untangle any guilt around taking time for yourself
• Encourages emotional healing and growth after years of caregiving
• Even a few sessions can make a big impact. 

You’re Not Starting Over, You’re Starting Fresh

This new season isn’t about finding a new you—it’s about rediscovering the parts of you that were quietly waiting. The artist. The learner. The dreamer. The friend. You’ve given your children the gift of love and presence, now it’s your turn!

Trying to balance career demands and home responsibilities can be incredibly challenging—especially for women. Between professional goals, family care, and maintaining personal well-being, the pressure to excel in all these areas can feel overwhelming. However, with thoughtful intent and strategies, achieving this balance is possible! Let’s discuss some practical steps to navigate these expectations effectively.

1. Set Realistic Expectations for Yourself

Unrealistic expectations are a major source of stress. Women feel this pressure to meet high performance standards in every role they play, but this pressure can cause too much strain.

• Prioritize Important Responsibilities: Identify what tasks are most important at work and at home, and focus your energy there.
• Embrace Imperfection: Accept that not everything will be perfect—and that’s okay!
• Communicate Your Boundaries: Be clear with employers, family members, and friends about what you can realistically manage at this time.

2. Master Time Management

Managing time effectively helps women balance work deadlines and household demands.

• Use Digital Calendars or Planners: Using a management tool can help keep track of tasks and set reminders of important due dates.
• Block Off Time: Schedule work periods, family time, and self-care into your daily routine to create more balance.
• Delegate Responsibilities: Don’t hesitate to ask your partner, children, or coworkers for support with managing too many responsibilities.

3. Practice Saying “No”

Saying “yes” to everything can quickly lead to burnout. Learning to decline commitments that drain your energy is essential for maintaining peace.

• Reflect on Your Emotional Capacity: Before accepting requests, evaluate if you have the time and energy to commit.
• Offer Alternatives: If you must decline a request, offer other times or suggest alternative solutions.
• Be Direct but Polite: Use phrases like, “I can’t commit to this right now, but I appreciate the offer.”

4. Establish a Solid Support System

No one can handle everything alone. Building a strong network of support can alleviate stress and help with a healthy work-life balance.

• Connect With Other Working Women: Networking is great to connect with other hard-working and ambitious females whom you can share challenges with and gain different insights.
• Rely on Family and Friends: Asking for help with childcare, errands, or emotional support can make a big difference with how you feel day-to-day.
• Consider Professional Support: Coaches or mentors can offer guidance for how to effectively balance priorities.

5. Create Clear Work-Home Boundaries

Blurring the lines between professional and personal time can create mental fatigue. Clear boundaries help you stay focused and present in each role you have.

• Set Designated Work Hours: Communicate these hours to your employer and try to keep work stress away from home life.
• Designate a Workspace: Even if working from home, a dedicated work space can create separation and encourage a healthy balance.
• Establish After-Hours Rules: Avoid checking emails or responding to work messages when at home or engaging in family time.

6. Prioritize Taking Some Alone Time

To manage the stress of these demands, women must prioritize their own mental and physical well-being.

• Schedule Regular Breaks: Take brief 15-20 minute pauses throughout the workday to recharge and rest.
• Engage in Mindfulness Practices: Yoga, meditation exercises, or taking a few deep breaths can reduce stress and calm the nervous system.
• Pursue Hobbies and Interests: Creative hobbies and recreational activities help balance between responsibilities and fun.

7. Seek Professional Guidance

Sometimes, achieving a work-life balance is too difficult to do alone. Professional support can provide valuable insights for managing expectations.

• Engage in Career Coaching: A coach can help you align your professional goals with your home-life needs.
• Work With a Mental Health Therapist: Therapy can help you identify stress patterns in your daily life and develop coping mechanisms to overcome these patterns.
• Consider Couples or Family Counseling: If home dynamics are strained, therapy can help with communication and strengthening relationships.

Contact us today for more information. Let’s get you the support you deserve.

Perfectionism can be a double-edged sword—driving ambition and success while simultaneously creating intense pressure and self-doubt. Women, in particular, often face heightened exceptions in various aspects of life, from their careers to their appearance. This persistent pressure to “have it all” in life can create a hidden mental and emotional toll.

The Unseen Toll of Perfectionism on Women

Perfectionism doesn’t just manifest as striving for success; it can lead to chronic stress, anxiety, and feelings of inadequacy. Perfectionism affects women in different ways, most of the impacts lying deep under the surface.

1. Emotional Exhaustion

• Constantly aiming to meet impossible standards can leave women feeling emotionally empty.
• The relentless pursuit of perfectionism can deplete mental energy, making it harder to manage normal stress and regulate emotions.

2. Fear of Failure

• Women driven by the need to be perfect may be afraid to take risks, avoiding opportunities that come with uncertainty.
• This fear can stifle growth, creativity, and professional achievement.

3. Self-Criticism and Low Self-Esteem

• Perfectionism often breeds a harsh inner critic, making women hyper-aware of their perceived “flaws.”
• Even their achievements may be dismissed due to never feeling good or accomplished enough.

4. Overworking and Burnout

• Many women overextend themselves at work, in relationships, or with family obligations to meet unrealistic standards they set for themselves.
• This constant effort can lead to burnout, impacting both their mental and physical health.

5. Strained Relationships

• Perfectionists struggle with asking for help or delegating tasks, believing they must be strong enough to handle everything alone.
• This can create distance in personal and working relationships, making others feel unloved, excluded, or undervalued.

6. Imposter Syndrome

• Despite accomplishments, perfectionist women may still feel like they don’t deserve their success.
• This mindset makes it difficult to celebrate wins or embrace new challenges with confidence and excitement.

Why Do Women Face Unique Perfectionist Pressures?

There are several cultural and social factors that contribute to the heightened pressures that women face:

Societal Expectations

Women are often held to a higher societal standard for their appearance, behavior, and professional success. They must “prove” their worth by breaking through stereotypes and outperforming others. Balancing multiple roles—caregiver, partner, professional—can increase this pressure.

Media Portrayals

Social media platforms frequently promote unrealistic “perfect” lifestyles that other women have created, fueling comparisons, jealously, and insecurity. Celebrities and influencers also show off their success through expensive cosmetics, workout equipment, or excessive diets, making others feel less than for being unable to achieve this kind of lifestyle.

Gender Norms

Women may feel pressure to appear nurturing, composed, and accommodating of others, because that is how women “should” act. However, this only reinforces their need to suppress vulnerabilities or struggles they experience.

Strategies to Manage Perfectionism

1. Challenge Unrealistic Standards

Identify areas where your expectations are too high and ask yourself: “Is this standard achievable and necessary?” Focus on progress rather than flawlessness.

2. Practice Self-Compassion

Replace harsh, negative self-talk with affirmations that encourage kindness and patience. Celebrate your personal achievements, no matter how small, and do not minimize their value.

3. Set Healthy Boundaries

Learn to say no when commitments become overwhelming. Prioritize your rest and well-being by setting limits on your workload and social obligations.

4. Embrace Imperfection

Allow yourself to make mistakes and view them as opportunities for growth. Remind yourself that imperfections make you authentic and relatable as a human.

5. Focus on Self-Care

Prioritize activities that nurture your mental and emotional well-being, such as mindfulness practices, exercise, and creative hobbies. Remember, rest is not a reward—it’s a necessity!

6. Seek Support

Sharing your struggles with others can offer comfort and guidance as you navigate challenges towards acceptance. Professional counseling can help you reframe unhelpful thought patterns and develop coping strategies for managing perfectionist tendencies. Give us a call for more information about our different therapy options!

Hormonal changes are a natural part of a woman’s life, yet they can have profound effects on mental health, especially as women age. Depression, which is already a significant mental health concern, is closely linked to hormonal fluctuations in older women.

As women transition into their 40s and 50s, their bodies undergo significant hormonal shifts, the major players being perimenopause and menopause. These stages are marked by a decline in estrogen and progesterone levels, which are two hormones that play a role in regulating mood and emotional stability.

Another shift happening hormonally is cortisol dysregulation. Aging can impact the body’s stress hormone, cortisol, making it more difficult to handle stress and developing depression symptoms.

Estrogen’s Role in Mental Health

Estrogen is more than a reproductive hormone; it has a profound impact on the brain.

• Estrogen enhances the production of serotonin, a neurotransmitter that is crucial for mood stabilization. A decline in estrogen can lead to reduced serotonin levels, contributing to feelings of sadness and hopelessness.
• Estrogen supports the brain’s ability to adapt and form new neural connections. A drop in estrogen levels can impair the brain’s ability to be flexible, which is often linked to depression.

Progesterone and Stability

Progesterone, another reproductive hormone, can also influence mental health.

• Progesterone interacts with receptors in the brain, promoting relaxation and reducing anxiety. When this hormone is reduced, women are more prone to anxiety and depression symptoms.
• A decline in progesterone can disrupt sleep patterns leading to insomnia, which is a major risk factor for depression.

Other Hormonal Influences

Besides estrogen and progesterone, other hormones also play roles in women’s mental health.

• Thyroid Hormones: Older women are more likely to experience thyroid imbalances, which can worsen depression symptoms.
• Testosterone: Though often associated with men, testosterone is present in women and contributes to mood regulation. Low levels of testosterone in older women can cause fatigue and low mood.
• Cortisol and Stress: Chronic stress combined with aging can damage some brain regions and can increase the risk of developing depression.

Symptoms of Hormonal Depression in Middle-Aged Women

• Sudden and intense mood swings or emotional shifts that seem to happen randomly
• Persistent exhaustion, even after adequate rest
• Hot flashes, joint pain, and headaches can accompany depressive symptoms
• Difficulty concentrating or remembering details, often mistaken for age-related memory loss

Strategies for Managing Hormonal Depression

While hormonal depression can feel complex, various treatment options and lifestyle adjustments can help alleviate symptoms.

• Hormonal Replacement Therapy: Supplementing estrogen and progesterone may help stabilize mood, although it’s important to discuss risks and benefits with a healthcare provider before adding hormones.
• Medications: Medications such as antidepressants or mood stabilizers can address chemical imbalances in the brain.
• Lifestyle Changes: Regular exercise can be helpful, as physical activity boosts serotonin and endorphins. A balanced diet, rich with omega-3 fatty acids, antioxidants, and whole grains, can support older women’s brain health. Prioritizing good sleep habits can regulate cortisol and mood.
• Psychotherapy: Certain therapeutic approaches and mindfulness practices can help women navigate emotional challenges.

Holistic Care

A holistic approach is key to manage hormonal depression effectively. First, be sure to seek guidance from healthcare professionals to rule out any medical issues.

Social Network

Don’t forget about your social network. Social connections are crucial for emotional well-being. Engage in open communication with loved ones, and seek out possible support groups with individuals who have similar experiences.

Regular Checkups

As you continue to age, work closely with healthcare providers to ensure you are receiving adequate support and treatment for mental and physical changes.

Cognitive Behavioral Therapy (CBT)

Talk-therapy that focuses on thinking patterns and how they contribute to behaviors. CBT is a useful resource for understanding and navigating through hormonal depression. If you suspect that you may be struggling with hormonal depression, reach out today, to schedule a session with one of our licensed therapists!

About 260 million people across the world have an anxiety disorder, including generalized anxiety disorder, panic disorder, and social anxiety disorder. Women are twice as likely to be diagnosed with one of these disorders as men. While it is still unknown why anxiety disorders seem to affect the genders differently, it is evident that women seem to have unique symptoms. The differences seem to stem from a mix of biological, social, and psychological factors.

Different Types of Anxiety in Women

While everyone can be diagnosed with anxiety disorders, the symptoms seem to present differently in women.

Generalized Anxiety Disorder (GAD)

Women with GAD are in a constant state of worry over everyday matters, often expecting the worst possible outcome. This excessive worry starts to seep into daily responsibilities at work, with family care, and in relationships. Physical symptoms may be more present in women, such as muscle tension, fatigue, and sleep disturbances, which only adds to the stress. Hormone fluctuations and societal pressures can also increase GAD symptoms in women.

Panic Disorder

This mental health condition in women causes extreme, prolonged feelings of fear and discomfort. It is accompanied by physical symptoms, including shortness of breath, chest pain, and racing heart rate. Panic attacks come on suddenly and fast. Most of the time, women are worrying about when their next attack will be, that it unintentionally triggers another one.

Social Anxiety Disorder (SAD)

Women with SAD may struggle with feeling self-conscious, inadequate, and judged. The fear of engaging in social interactions is so overwhelming that women may choose to isolate themselves instead. Social skills may start to decline, affecting personal and professional relationships.

Prenatal and Postpartum Anxiety

Hormonal fluctuations, role changes, and adjustments into parenthood may all contribute to the development of prenatal or postpartum anxiety. Symptoms may look similar to GAD, but are more focused on concerns with pregnancy, childbirth, and parenting.

Common Symptoms of Anxiety in Women

Behavioral Patterns

• Perfectionism: Anxiety can cause women to hold themselves to unrealistically high standards in both personal and professional life.
• Over-Apologizing: A heightened fear of being judged, misunderstood, or feeling insecure can lead to excessive apologies for behaviors.
• Avoidance: Women may avoid situations that provoke anxiety, limiting their connections and opportunities.

Emotional Responses

• Self-Doubt: Women may experience heightened levels of self-criticism, feeling like they’re not doing enough in their various roles as mothers, partners, and friends.
• Excessive Worry: Anxiety in women can be centered around interpersonal relationships, safety and health concerns, and fear for the future.
• Mood Swings: Hormonal cycles can heighten emotional responses, causing irritability and sadness.

Physical Symptoms

• Digestive Issues: Women with anxiety may experience stomach pain or nausea.
• Tension Headaches: Chronic stress and anxiety can lead to headaches or even migraines in women.
• Fatigue: Anxiety can contribute to feelings of exhaustion, even after a full night’s sleep or an entire day of rest.

Anxiety in Women: A Unique Experience

So why does anxiety look different in women?

The answer is not quite clear, but there are a few speculations:

• Hormonal Influences: Fluctuations in hormones such as estrogen and progesterone throughout the menstrual cycle, pregnancy, and menopause can influence anxiety levels.
• Social Expectations: Societal pressures to make good money, be perfect partners, and to adhere to traditional gender roles can contribute to anxiety and feelings of inadequacy in women.
• Sensitivity to Emotions: Women tend to process emotions differently due to biological and cultural factors. This sometimes means that women tend to hold on to emotions and feel them more deeply.

Since anxiety can be a unique experience for women, they want to ensure they receive proper help. Find a therapist who specializes in anxiety in women. In counseling sessions, mental health professionals can help with understanding women’s bodies and minds, and how their anxiety seems to affect them. If you’re ready for help, give us a call for more information!

The time period after giving birth is filled with many emotions: excitement, joy, love, exhaustion, overwhelm. One emotion that many women can experience is depression, also known as postpartum depression. Did you know, however, that there is another common emotion that isn’t talked about as much? Postpartum anxiety—a condition of extreme overwhelm, excessive worry, and isolation after the birth of a child. Postpartum anxiety is just as common as depression, and can be easily recognized if you know where to look.

What Causes Postpartum Anxiety?

Several factors can contribute to the development of postpartum anxiety.

• Hormonal Shifts: After childbirth, the body undergoes significant hormonal changes which affects overall mood.
• Sleep Deprivation: Caring for a newborn creates irregular sleep patterns, which can add stress to daily life.
• Life Changes: Becoming a parent has new responsibilities and roles. Lifestyle changes can be difficult to adjust to.
• Personal History of Anxiety: Sometimes genetics play a factor into the development of postpartum anxiety. If there is a family history, it’s possible you are at higher risk for the diagnosis.
• Health Concerns: If the baby had birth complications, fears about the well-being and health of the baby can be heightened.

Recognizing the Signs of Postpartum Anxiety

It’s important to find the difference between normal, new-parent worries, and postpartum anxiety.

• Excessive Worry: Constantly feeling anxious about the baby’s health, safety, and daily care beyond what is typical.
• Physical Symptoms: Experiencing heart palpitations, shortness of breath, nausea, or muscle tension.
• Irritability or Restlessness: Feeling easily agitated or unable to relax, even when the baby is calm or sleeping.
• Intrusive Thoughts: Having reoccurring, distressing thoughts that you can’t control, often about harm coming to your baby or your ability to be a good parent.
• Avoidance Behaviors: Steering clear of situations or people due to fear about germs, illness, safety, or judgement.

While some of these can be a sign of new-parent worries, the key to notice is the longevity of symptoms. If these persist for longer than a few weeks, it is likely the start of postpartum anxiety.

How to Cope with Postpartum Anxiety

Managing postpartum anxiety involves a combination of things tailored to meet your individual needs.

Build a Support System

• Share your feelings with trusted family and friends to reduce feelings of isolation.
• Join postpartum support groups, or seek advice from other people who went through childbirth, to connect and feel less alone in your experience.

Practice Self-Care

• Prioritize rest whenever possible, even if it means accepting help from others to watch the baby, or leaving some tasks undone.
• Engage in relaxation activities, whether that’s taking a bath or doing some stretches, to calm anxious thoughts.
• Schedule short periods of time for activities that you enjoy, even if it’s just a 10 minute walk or reading a few pages of a book.

Challenge Anxious Thoughts

• When you experience anxious thoughts, write them down and read them to yourself. Examining them this way can help you determine if the fears are real or exaggerated.
• Practice reframing your worries by focusing on facts rather than “what-ifs”. Dwelling on thoughts of “what if this happens” will only make the anxiety worse, especially if there is no evidence to support these thoughts.

Focus on Nutrition and Movement

• Giving birth is an extremely strenuous experience on the body. Take care of it by eating balanced meals to support your energy levels.
• Incorporate gentle exercise to get your body back to normal, and to reduce stress and improve mood.

Seek Professional Help

• Reach out to therapists who specialize in postpartum anxiety. Therapy options can help work through anxiety patterns that are harmful to overall well-being.
• If you experience any thoughts of wanting to hurt yourself or your baby, seek emergency services immediately.
• Postpartum can also make it difficult to form bonds with the baby, or to manage daily responsibilities. If you are experiencing these distressing symptoms, seek guidance from a mental health specialist without delay.

Posted: December 10, 2024

Depression affects millions of people worldwide, however it is especially common in women. In fact, women are twice as likely to develop depression as men. Some universal signs of depression may look like feelings of intense sadness, hopelessness, and worthlessness, and can range from mild to severe symptoms. Depression can manifest uniquely in women due to biological, hormonal, and sociocultural factors. What are these symptoms?

1. Increased Anxiety and Worry

Anxiety and depression often coexist, but anxiety is more frequently observed in women with depression. This worry can feel overwhelming, making even the simplest tasks feel impossible.

• Racing thoughts and intense worry can distract from daily activities.
• Self-doubt and feelings of inadequacy may become persistent.
• Tendency to dwell on negative thoughts becomes more common.
• Hormonal fluctuations can impact mood, especially during menstruation, pregnancy, and menopause.

2. Fatigue and Physical Pain

Though fatigue is a common symptom of depression for everyone, women may experience it more intensely.

• Persistent fatigue doesn’t improve with rest, making the days feel longer and more challenging.
• Physical symptoms like headaches, muscle pain, or digestive issues often accompany depressive episodes.
• Difficulty concentrating or making decisions can be worsened by exhaustion.
• These symptoms can sometimes be mistaken for other health issues, so there is a higher risk of misdiagnosis.

3. Changes in Appetite and Weight

In women, depression may lead to significant changes in appetite. Some may lose their appetite, while others seek comfort in food.

• Emotional eating tendencies can make some gravitate towards sugary or high-carb foods as comfort.
• Appetite or weight loss for some women can happen due to the suppression of their hunger cues.
• Self-esteem issues are also tied to weight changes, creating a vicious cycle of furthering depression.
• Societal pressures about body image may add feelings of guilt and shame related to eating habits.

4. Irritability and Mood Swings

While depression is often characterized by sadness, women may also experience irritability, frustration, or anger. These mood swings can be triggered by anything.

• Frequent irritability and frustrations seem to rise unexpectedly.
• Mood swings can affect relationships and create feelings of isolation.
• Hormonal changes can once again cause fluctuations of mood.
• To avoid being labeled as “overly emotional” or “sensitive,” women may try to hide their emotions, only furthering their depression symptoms.

5. Feelings of Guilt and Shame

Though feelings of guilt and shame are not exclusive to women, they may be more intense in women with depression, focusing more on caregiving and perfectionism.

• There may be feelings of inadequacy when it comes to proper caregiving and good parenting.
• Self-blame and shame can be associated with an inability to be “perfect” in their roles as parents, professionals, and partners.
• They may be fearful of seeking help due to appearing “weak.”
• Societal pressure on women to seem put together and confident can also create a barrier to mental health help.

The Importance of Professional Help

Despite the stigma around therapy, or the fear of asking for help, the best way to manage and overcome depression symptoms is to seek guidance from a professional.

• Therapists and mental health providers can tailor treatment plans to address symptoms that are unique to women.
• Treatment options including a combination of talk therapy, medication, and mindfulness, can help manage symptoms. Professionals can help each individual find their own appropriate balance.
• Therapists can help women replace harmful coping strategies with healthier alternatives, such as stress management techniques, communication skills, and self-care practices.
• Whether it’s postpartum depression, menopause, or navigating difficult life stages, mental health professionals can provide specific support for these unique challenges.

When signs and symptoms of depression are noticed, it’s important to seek help to prevent them from escalating. Do you believe therapy is right for you? Schedule a session with a therapist in your community today!

Being a mom is one of the greatest life experiences, but it’s also incredibly demanding. Moms really are the modern-day superheroes. They wear all the hats(or should we say capes) from managing a household, to making sure the kids are fed, helping with homework, being a chauffeur, and more. On top of it all, some women have careers as well. It is no walk in the park, and self-care may seem low on the totem pole, but it is one of the best things you can do for yourself AND your family. When we are recharged, not only feel better, but we can show up for others and be more present. That benefits everyone! You may be thinking, “it’s a great thought, but completely unrealistic!” We get it, so we came up with some managable practices that support moms in prioritizing their mental health.

1. First of All, Start Small

Self-Care is often put on the back burner, mostly because it feels like 1 more task on the lengthy list of to-do’s. It doesn’t have to be an hour massage every week. (Although, that would be nice!) It also doesn’t need to cost a lot of time or money. That defeats the purpose if you are already feeling overwhelmed.

Start with taking 5 minutes a day to do some of the following:

Relaxation Breathing: You may be thinking- “breathing, ok, brilliant!” in full  sarcasm. Let’s be real, most people are frustrated when we talk about breathing because no one talks about how to breath. We must breathe with intention. Think about when you are scared or startled- what do you do? You gasp for air- breathing in. Then when you realize you are safe, you sigh in relief-breathing out. This is the body’s natural way of upping the stress to survive and relieving stress once we know we are safe. Replicating the “release” breath will help us sooth our bodies into relaxation. The key-we must always breath out longer than we breath in. This creates a calm in our bodies.

 Here is how to apply:

Breath in for 4-5 seconds, hold your breath for 4 seconds, then breath out for 7-8 seconds. Do this for 2 minutes. Notice how your body changes.

Journaling: Take a few minutes to journal each day. You can write about your favorite memories, start a gratitude journal, or process emotions. This allows us to slow down our busy minds and process whatever we are needing to that day.

Listen to a favorite podcast, book on tape, or relaxing music: You can do this while driving to work or to pick up the kids, or just laying still for 5 minutes while you listen to a favorite uplifting tune.

2. Accept that You are Human and No Parent is Perfect

Striving for perfection is a recipe for burnout. It is unrealistic. Yeah, those “perfect have it all together” families you see on Instagram- that’s a façade! Because NO ONE has it all together. Perfectionism is an impossible goal that will leave you constantly feeling like a failure. Remember you are doing the best you can and that is enough. By accepting your imperfections, you are in fact, being a better parent! Research shows that children thrive with parents who are warm, consistent, and responsive—not perfect!

3. It’s Not Only Okay to set Aside Time for Youself, It’s Important!

So many moms tell me, they feel guilty taking time for themselves. I get it, you want to do everything you can to love your kids well, but if we are burnt out and  running on empty, we have a shorter fuse, we are less patient, and have a lower capacity for our families. It’s better to spend 15-20 minutes of intentional time where you are fully present with your children than hours of time being a body in the room. Sure, go get a massage, or a pedicure, but self-care doesn’t have to be expensive, it can be meeting a friend for coffee, going on a walk, taking a long shower or bubble bath, an in-home date night after you get the kids to bed. Do something to take care of you!

4. Be Intentional About Your Social Life

The season of motherhood can become lonely very quickly, but it doesn’t have to be that way. Try to schedule walks with friends, reach out to an old friend for coffee. Community is important. We are wired for connection, and if we are alone, we aren’t getting our emotional needs met. If you are in a new city with no friends, try joining a book club, or a mom’s support group. Pick up an old or new hobby. It’s harder to find connections as we get older, but it is possible and worth the effort!

5. Stay Intune and Learn the Cues of  Burnt Out

Moms are known for pushing through stress, and while it might be the norm, it doesn’t mean it’s healthy. Being chronically stressed can negatively impact both your physical and mental health.

To prevent this, learn to pay attention to how your body feels when you are overwhelmed. When we are self-aware, we can be proactive about self-care. This helps to prevent the burnout. Some signs might be more physical like, muscle tension, headaches, upset stomach, difficulty sleeping, or feeling exhausted all the time. You may find yourself more irritable or frustrated. If you are feeling any of these things, it’s time to check in and find a way to care for yourself.

6. Boundaries, Boundaries, Boundaries!

Learn to say no, it will be a game changer, I promise. As someone who grew up in the south, I get it, we feel “it’s polite” to say yes and we don’t want to be rude or hurt anyone’s feelings. The reality is, the parenting years are short, and the burnout is high. A wise friend once said, “When we say yes to something, we are saying no to something else, and when we say no to something, we are saying yes to something else.” Saying no to volunteering for the millions time, means yes to more time to recharge, more time with family, more time to connect with loved ones. We only have so much time in a day, set boundaries so you can prioritize that precious time of yours.

8. Show Yourself Kindness

Finally, remember to be kind to yourself. When someone is being hard on themselves, I love the question. “What would you say to a friend in your situation?” And wow, is it a different response! We are SO much kinder, SO much more gracious with our friends than ourselves. We would NEVER say the harsh things we say to ourselves to a friend, yet our inner voice is the one we hear the most. How powerful might it be if we spoke as kindly to ourselves as we did our best friends. We would probably feel less overwhelmed, happier, and more confident!

9. Seek Professional Help When Needed

Prioritizing your mental health as a mom is not selfish; it’s crucial for being the best parent you can be. Implementing these small acts of self-care can make a huge impact on your wellbeing, which ultimately makes an even larger impact on your families wellbeing. Therapy is a great way to gain insight, reduce stress, learn healthy boundaries, and become a happier, healthier, you! Don’t hesitate to reach out today, for a free phone consultation, to see if therapy may be beneficial for your needs.

Anxiety affects millions of people worldwide, all with differing signs, symptoms, and experiences. In women, anxiety can present through specific emotional, mental, and physical symptoms that can often be misunderstood. Some of these signs can be difficult to recognize as anxiety, so let’s discuss some common symptoms, why these symptoms present differently, and how to address them.

Why Anxiety Symptoms Differ in Women

Anxiety disorders are more commonly reported by women than men, with women being nearly twice as likely to be diagnosed with an anxiety disorder at some point in their lives. Why? Well, it can be due to many factors: hormonal fluctuations, societal expectations, and their tendency to be more expressive with their emotions. Hormones such as estrogen and progesterone can impact mood regulation, which can increase risks of anxiety development. Women also often balance many differing roles and responsibilities that can amplify stress.

Emotional Symptoms of Anxiety in Women

Excessive Worry or Fear

In women, chronic and excessive worrying can sometimes appear as an intense focus on things that may be considered manageable by others, such as family safety, work responsibilities, and social relationships.

Irritability

Women experiencing anxiety may find themselves reacting more strongly to situations than they used to. It feels like a heightened sensitivity to seemingly minor inconveniences, often fueling irritability and frustrations.

Feeling On Edge

Women may describe feeling constantly “on edge,” as if they are waiting for something bad to happen. This can make it difficult to relax, leading to a sense of restlessness.

Self-Criticism

Women with anxiety can also hold themselves to high standards. If they feel they are underperforming with their responsibilities, or are not meeting their personal expectations, self-criticism can turn quickly into negative self-talk.

Physical Symptoms of Anxiety in Women

Muscle Tension

Chronic anxiety can result in muscle tension, specifically in the shoulders, neck, and jaw. They may also experience frequent headaches, back pain, or lockjaw. Paying attention to your body gives you clues and insight.

Fatigue and Insomnia

The mental toll of anxiety can cause sleep disturbances, including insomnia. Even if they were to get a full night’s rest, anxiety makes it difficult to reach deep, restful stages of sleep, leaving prolonged fatigue throughout the day.

Rapid Heartbeat

A racing heart, or the sensation of your heart “pounding,” is a common symptom of anxiety. Some women report feeling shortness of breath or dizziness. While these are signs that your “fight-or-flight” system has been activated, it is also a clear sign that anxiety may be the underlying issue.

Behavioral Signs of Anxiety in Women

Avoidance Behavior

Avoiding situations that trigger anxiety, such as staying away from crowds of people, or being confined in tight spaces, is common. However, over time, avoidance can lead to isolation, which can have effects on well-being.

Compulsive Behavior

Some women with anxiety may engage in compulsive behaviors, which can look like excessive cleaning or checking certain things repeatedly. These behaviors are a way to try to regain control over anxiety, but they often just increase the anxiety instead.

Seeking Reassurance

Many women seek reassurance from close friends and family as a way to manage anxious thoughts. This may look like constantly asking if things are “okay,” or asking others if they are “mad” at them.

Tips for Managing Anxiety

• Prioritize Self-Care: Developing a regular self-care routine can have a positive impact. Activities like exercise or journaling can reduce anxiety and promote emotional wellness.
• Challenge Negative Thoughts: Taking time to identify negative thinking patterns, and learning to reframe and challenge them can help with breaking the cycle of anxiety.
• Seek Professional Support: Talking to a therapist or counselor is one of the most effective steps to take when dealing with anxiety. Therapy provides a safe space to explore issues and develop healthy coping mechanisms.

If you feel your anxiety has taken its toll, get the help you deserve and schedule a session with a therapist in your community.

The postpartum period, also known as the 4th trimester, and the months following childbirth, is often glorified as a blissful time filled with love and bonding.

For many new parents, it can feel like an emotional rollercoaster that goes way beyond the “baby blues.” Baby blues often pass within a few days. Postpartum Depression (PPD) lingers and deepens, impacting a person’s ability to connect, function, and even recognize themselves. So what does PPD truly feel like?

1. A Constant Weight of Hopelessness and Guilt

The heaviness that accompanies PPD can feel like a constant burden. Many experience the weight of hopelessness that makes each day feel like an impossible task, alongside the overwhelming guilt for not feeling the joy they expected in parenthood.

• Hopelessness: It can feel like being trapped in a tunnel with no light at the end. For some, even routine tasks and self-care feel pointless.
• Failure: The intense feelings of guilt are often due to feelings of inadequacies. Many wonder why they can’t feel happy and think, “Am I a failure as a parent?”
• Expectations: Society paints parenthood as this purely joyous experience. The struggles of painting are never shown, creating a conflict for those feeling anything but joy.

2. Intense Anxiety and Constant Worry

PPD often brings an intense anxiety that can make even small concerns spiral into overwhelming fears. Many report feeling on edge constantly, worried about their baby’s health, their parenting abilities, and even their own sense of self.

• Obsessive Worry: New parents with PPD may find themselves excessively worrying about their baby, and going to the extreme of constantly checking to make sure they are breathing.
• Catastrophic Thinking: Anxiety escalates small worries into large fears, making issues into something much larger than they actually are.
• Social Anxiety: Many develop a fear of judgement, dreading social interactions and feeling they must hide their true feelings around friends and family.

3. Detachment and Disconnection

The inability to connect with your baby, or even with yourself, is a painful symptom of PPD. This detachment can further feelings of guilt and shame, as the person struggles with being unable to feel the love they expected to feel after birth.

• Difficulty Bonding: For some, holding their baby doesn’t create an instant bond, but feels unfamiliar and distressing.
• Feeling Out of Body: Many describe feeling like they’re just going through the motions rather than actively engaging in life.
• Lost Sense of Self: Alongside disconnecting from their baby, many feel they’ve lost who they were before their child, unable to enjoy hobbies or interests.

4. Emotional Numbness and Loss of Interest

PPD is not always feelings of sadness; it can also present as numbness. Those with PPD may struggle to feel anything at all, which can be just as difficult as overwhelming sadness.

• Emotional Flatness: Rather than sadness, there may be a lingering emptiness, as if emotions are shut off.
• Loss of Joy: Activities that once brought relief and pleasure now feel meaningless.
• Disassociation: People start to feel that they are just existing and cannot seem to tap into their minds or bodies.

5. Fatigue and Physical Symptoms

Physical exhaustion in PPD is more than just feeling tired. It’s a lingering, draining weight that even sleep can’t help.

• Unending Fatigue: Sleep offers little relief, and as the fatigue continues, it makes it harder to get out of bed each day.
• Body Aches: Headaches, stomachaches, or general body pain can make daily tasks even more difficult.
• Appetite Changes: Many can experience a loss of appetite, while others turn to food for comfort.

Finding Hope and Support

Postpartum Depression can feel like an endless, lonely journey. However, there is help available! Therapy, support groups, and being mindful of needs can alleviate symptoms and provide a lifeline for struggling parents. You are not alone! Do research of professionals in your community and get the help you deserve today. Being a woman, a mother, a partner in today’s world can be a lot. We are here to support. Don’t hesitate to email or call us for a free phone consultation to see if therapy might be helpful.