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Working Mums – Managing Mental Health

Disclaimer:

This publication is based on a Mind UK publication and the original version may be found here: https://www.mind.org.uk/information-support/a-z-mental-health/

Thank you to Mind UK for sharing their valuable content with us. Content included in Mental Health A-Z is made available free of charge and does not form part of any commercial activity. The adaptation has been done independently by Mind HK and is intended for general information purposes only.

Tips to cope with the stressors of being a mum

 

Know what your triggers are and what helps you to de-stress

Learning what triggers you to feel stressed can enable you to prepare and/or prevent you from feeling overwhelmed, and being aware of what helps you to relax can assist you in putting together a ‘coping plan’. Start by listing some activities you can easily do that you know will help to relax you (this could include talking to a friend on the phone, or making yourself a cup of coffee or tea). Understandably it can be hard to find the opportunity to de-stress if you have a mountain of chores or a crying baby to attend to, but prioritising time to do a quick check-in with yourself (e.g. attending to how you feel emotionally and physically every day) as soon as you get the chance to, can help you to identify warning signs, and prompt you to enlist help from friends or family.

 

Make time for yourself

Self-care shouldn’t be overlooked. Taking time out for yourself is sometimes perceived as selfish and can generate feelings of guilt, but looking after yourself is crucial both for your own wellbeing and that of your family. It may be challenging to find the time to engage in something you enjoy, but even scheduling in a small activity that you can find pleasure and value in at the end of a long day, can provide you with something to look forward to, and may help you to get through the day.

 

Expect to experience different emotions

A never-ending list of chores, a constant sense of feeling busy and a lack of sleep for a lot of mums, is a recipe for stress! This will likely leave you feeling overwhelmed with a whole host of emotions. But take comfort in knowing that it is completely normal to experience a range of emotions, both good and bad.

 

Sleep, Diet, Exercise

When the opportunity allows, get as much sleep as you can, wherever you can. Many mums have often shared collective advice of trying to sleep when your baby sleeps. Sleep deprivation can have detrimental impacts on both your physical and mental health, and can increase your susceptibility to stress and irritability.

Exercising and maintaining a balanced diet is also important, as moving your body, eating well and ensuring you stay hydrated will provide you with the energy you need, as well as ensuring that you aren’t overlooking your physiological needs.

If you aren’t at your best physically, then you won’t be at your best emotionally, and this is likely to have a knock-on effect on your ability to perform (either at work or at home).

 

Make time to connect with the people that matter to you & build on your relationships

As the demands and chores of home and work-life builds, understandably certain relationships in your life may take a back seat. Mums often feel most occupied when their children are young and require extra attention. Being a mum and attending to your child’s needs may often leave you with little energy to spend with friends or family (or even your partner). Finding quality time to spend with the people that matter to you may therefore be challenging, but any efforts towards maintaining meaningful connections can be crucial towards your own wellbeing, both in the short and long term.

 

Talk about how you’re feeling & reach out if you need help

Recognising and acknowledging how you are feeling can be a big step towards helping mums to reach out when they need help. A lot of people, including mums, often worry about opening up to others about how they are feeling and often assume that no one else is struggling or feeling the same way. Feeling stressed and overwhelmed is a perfectly normal and common experience of being a mum. For some people, asking for help feels bothersome and uncomfortable, but often we don’t realise that there are likely to be people around us that are eager and willing to help out. And as the act of helping others can also in itself be a way to boost wellbeing and confidence. Allowing someone the opportunity to help you out in some way may actually mean you are returning the favour.

Find a support group

Joining a support group, either in person or online, can be a really helpful way for mums to connect with others mums who are in a similar situation. For many mums, devoting the majority of their time towards their families, means they forget or lack opportunities to invest time towards their social needs. Therefore having the opportunity to meet and converse with other women who may be experiencing the same stress and strains as you, could help to normalise how you may be feeling as well as help you to feel less alone. Another benefit of joining support groups is also the opportunity to meet new mums and possibly build new friendships.

 

Final word

There’s no doubt that being a mum, especially a first-time mum, can bring with it a mixture of feelings and emotions. Every mother has likely experienced some degree of stress, self-doubt and anxiety at some point in their life. So remember, if you are experiencing stress or are feeling overwhelmed – it’s ok and you’re not alone. Aim to dedicate some time for yourself and enlist help if you need to.

 

Reference:

Calarco, J. M., Anderson, E., Meanwell, E., & Knopf, A. (2020). “Let’s Not Pretend It’s Fun”: How COVID-19-Related School and Childcare Closures are Damaging Mothers’ Well-Being.

Kapp, M. (1998). Mothers’ perception of confidence with self-care and infant care. The Journal of Perinatal Education, 7(4), 17-25.

Kristensen, I. H., Simonsen, M., Trillingsgaard, T., Pontoppidan, M., & Kronborg, H. (2018). First-time mothers’ confidence mood and stress in the first months postpartum. A cohort study. Sexual & Reproductive Healthcare, 17, 43-49.

Nyström, K., & Öhrling, K. (2004). Parenthood experiences during the child’s first year: literature review. Journal of advanced nursing, 46(3), 319-330.

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What is iACT Service?

Improving Access to Community Therapies (iACT®) is one of the services from Mind HK. Trained Wellbeing Practitioners will offer initial assessment and early intervention for people dealing with mild to moderate symptoms of depression, anxiety, or other emotional difficulties.

 

The service includes 6-8 sessions of low-intensity psychological support, the flexibility of the service allows individuals to receive free and timely support when needed.

If you’re aged between 18 – 65 and are facing some emotional challenges, we would like to invite you to take an online assessment for us to gain a better understanding of your current emotional struggle.

 

If you’re eligible, we’ll get you connected with a Wellbeing Practitioner within two weeks to sort out the next steps.

The service runs for about 3 months and includes 6-8 support sessions, tailored to your needs.

 

We encourage you to attend all sessions and actively practice the tips and exercises provided by your Wellbeing Practitioner.

We take your privacy seriously. Your chats with the Wellbeing Practitioner are confidential.

 

We won’t share any of your info unless you’ve provided consent or if there are risks detected.

This programme isn’t suitable for people facing emergencies, major setbacks, or those diagnosed with serious or complex mental health conditions.

 

If you’re having thoughts of suicide or self-harm, this programme might not meet your needs, so please seek help right away. You can check out Mind HK’s “Find Help Now” page for immediate information and services.

Most of our Wellbeing Practitioners have backgrounds in psychology or counselling and are passionate about mental health. They’ve gone through about 140 hours of intensive training and completed at least 120 hours of supervised clinical practice over 9 months to ensure the quality of service.

 

They’re trained by accredited local experts in the mental health field, including clinical psychologists, counselling psychologists, counsellors, and psychiatrists. Plus, we regularly check how effective our services are. All service outputs and performances are subject to consistent monitoring.

Who is suitable for participating in this programme?

This programme welcomes anyone between the ages of 18 and 65 who may be feeling lost or facing emotional difficulties. Please note that this programme is not suitable for individuals diagnosed with severe or complex mental health conditions.

This programme is not suitable for individuals diagnosed with severe or complex mental health conditions, but suitable for those who experience mild to severe moderate anxiety, mild to moderate depression, or other emotional challenges. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

After signing up, our Wellbeing Practitioner will contact you within two weeks to schedule a convenient time for a 45-minute conversation, either via video or phone call, according to your preference. During the conversation, the Wellbeing Practitioner will understand your current situation and help you gain a better understanding of your emotional state based on the questionnaire you filled out during application. Additionally, they will provide recommendations for appropriate community resources based on your needs, helping you take an important first step in taking care of your mental health.

Although the intervention procedure is mostly standardised, Wellbeing Practitioners will work flexibly with clients to address individual presenting problems and unique characteristics.

Our Wellbeing Practitioners are trained to support people who experience mild to moderate mental health difficulties primarily. This programme is not suitable for the situations mentioned above. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

Your conversations with the Wellbeing Practitioner are absolutely confidential. Any information about you will not be shared with anyone without your consent unless you or others are at immediate risk or the Wellbeing Practitioner has reason to believe that you may be in imminent danger.
Supervisors will monitor trainees’ development throughout the placement to ensure that they are meeting the required level of competency to pass the training course at the end of the placement.

Yes, it is necessary to book an appointment in advance by filling out the form. Additionally, you can select one of the five stores yourself. We will allocate clients to different Wellbeing Practitioners based on their chosen location.

Before having the conversation, we will ask you to fill out a basic questionnaire for preliminary screening assessment. This screening process aims to ensure that the training received by the Wellbeing Practitioners is sufficient to meet the needs of the individuals receiving the service. If it is determined after the screening assessment that the service is not suitable for you, Mind HK will provide alternative recommendations to ensure your safety and support.

For adults who are suitable for this service, all Wellbeing Practitioners have received training on how to identify and respond to safety and risk issues. If you have any concerns about the support process, the Wellbeing Practitioners have appropriate measures in place and will develop response plans based on the urgency of the situation. They can also access support from clinical practitioners from Mind HK or participating organisations.

What private training does Mind HK provide?

Mind HK provides 4 themes of mental health training, including: Supporting Self, Supporting Others, Family Wellbeing and DEI (Diversity, Equity and Inclusion).

 

Check out the brochure here for more information.

Mind HK provides a wide range of standardised mental health training, which can be tailored to different circumstances. Chat with our team to explore more! 

Our trainers come from a diverse, accredited pool of clinically experienced professionals. Check out our trainers’ biographies here.

Yes, the Mental Health First Aid class of Mind HK is internationally accredited by the MHFA International. The content and certification is delivered by trainers certified from the Mental Health Association of Hong Kong. You can find out our trainers accreditation here.

We are here to support your mental health education journey! Reach out to us and chat with our team.

Tips to cope with the stressors of being a mum

Tips to cope with the stressors of being a mum

 

Know what your triggers are and what helps you to de-stress

Learning what triggers you to feel stressed can enable you to prepare and/or prevent you from feeling overwhelmed, and being aware of what helps you to relax can assist you in putting together a ‘coping plan’. Start by listing some activities you can easily do that you know will help to relax you (this could include talking to a friend on the phone, or making yourself a cup of coffee or tea). Understandably it can be hard to find the opportunity to de-stress if you have a mountain of chores or a crying baby to attend to, but prioritising time to do a quick check-in with yourself (e.g. attending to how you feel emotionally and physically every day) as soon as you get the chance to, can help you to identify warning signs, and prompt you to enlist help from friends or family.

 

Make time for yourself

Self-care shouldn’t be overlooked. Taking time out for yourself is sometimes perceived as selfish and can generate feelings of guilt, but looking after yourself is crucial both for your own wellbeing and that of your family. It may be challenging to find the time to engage in something you enjoy, but even scheduling in a small activity that you can find pleasure and value in at the end of a long day, can provide you with something to look forward to, and may help you to get through the day.

 

Expect to experience different emotions

A never-ending list of chores, a constant sense of feeling busy and a lack of sleep for a lot of mums, is a recipe for stress! This will likely leave you feeling overwhelmed with a whole host of emotions. But take comfort in knowing that it is completely normal to experience a range of emotions, both good and bad.

 

Sleep, Diet, Exercise

When the opportunity allows, get as much sleep as you can, wherever you can. Many mums have often shared collective advice of trying to sleep when your baby sleeps. Sleep deprivation can have detrimental impacts on both your physical and mental health, and can increase your susceptibility to stress and irritability.

Exercising and maintaining a balanced diet is also important, as moving your body, eating well and ensuring you stay hydrated will provide you with the energy you need, as well as ensuring that you aren’t overlooking your physiological needs.

If you aren’t at your best physically, then you won’t be at your best emotionally, and this is likely to have a knock-on effect on your ability to perform (either at work or at home).

 

Make time to connect with the people that matter to you & build on your relationships

As the demands and chores of home and work-life builds, understandably certain relationships in your life may take a back seat. Mums often feel most occupied when their children are young and require extra attention. Being a mum and attending to your child’s needs may often leave you with little energy to spend with friends or family (or even your partner). Finding quality time to spend with the people that matter to you may therefore be challenging, but any efforts towards maintaining meaningful connections can be crucial towards your own wellbeing, both in the short and long term.

 

Talk about how you’re feeling & reach out if you need help

Recognising and acknowledging how you are feeling can be a big step towards helping mums to reach out when they need help. A lot of people, including mums, often worry about opening up to others about how they are feeling and often assume that no one else is struggling or feeling the same way. Feeling stressed and overwhelmed is a perfectly normal and common experience of being a mum. For some people, asking for help feels bothersome and uncomfortable, but often we don’t realise that there are likely to be people around us that are eager and willing to help out. And as the act of helping others can also in itself be a way to boost wellbeing and confidence. Allowing someone the opportunity to help you out in some way may actually mean you are returning the favour.

Find a support group

Joining a support group, either in person or online, can be a really helpful way for mums to connect with others mums who are in a similar situation. For many mums, devoting the majority of their time towards their families, means they forget or lack opportunities to invest time towards their social needs. Therefore having the opportunity to meet and converse with other women who may be experiencing the same stress and strains as you, could help to normalise how you may be feeling as well as help you to feel less alone. Another benefit of joining support groups is also the opportunity to meet new mums and possibly build new friendships.

 

Final word

There’s no doubt that being a mum, especially a first-time mum, can bring with it a mixture of feelings and emotions. Every mother has likely experienced some degree of stress, self-doubt and anxiety at some point in their life. So remember, if you are experiencing stress or are feeling overwhelmed - it’s ok and you’re not alone. Aim to dedicate some time for yourself and enlist help if you need to.

 

Reference:

Calarco, J. M., Anderson, E., Meanwell, E., & Knopf, A. (2020). “Let’s Not Pretend It’s Fun”: How COVID-19-Related School and Childcare Closures are Damaging Mothers’ Well-Being.

Kapp, M. (1998). Mothers’ perception of confidence with self-care and infant care. The Journal of Perinatal Education, 7(4), 17-25.

Kristensen, I. H., Simonsen, M., Trillingsgaard, T., Pontoppidan, M., & Kronborg, H. (2018). First-time mothers’ confidence mood and stress in the first months postpartum. A cohort study. Sexual & Reproductive Healthcare, 17, 43-49.

Nyström, K., & Öhrling, K. (2004). Parenthood experiences during the child's first year: literature review. Journal of advanced nursing, 46(3), 319-330.