Motherhood is a beautiful journey filled with love, joy, and priceless moments. However, it can also be incredibly demanding, leading to stress, anxiety, and emotional exhaustion. As a mom, it's crucial to prioritize your mental health to be the best parent you can be.

One effective strategy to achieve this is the "PLEASE" technique from Dialectical Behavior Therapy (DBT). In this article, we'll explore how moms can utilize the "PLEASE" strategy to improve their mental well-being.

What is the "PLEASE" Strategy?

DBT, developed by Dr. Marsha Linehan, is a therapeutic approach that combines cognitive-behavioral techniques with mindfulness and acceptance strategies. The "PLEASE" strategy is one of DBT's core skills, designed to help individuals regulate their emotions by taking care of their physical and emotional needs.

"P" - Physical Illness

The first step in the "PLEASE" strategy is to address physical illness. As a mom, it's easy to ignore your health when you're busy caring for your family. However, neglecting physical well-being can take a toll on your mental health. Make sure to schedule regular check-ups, eat nutritious meals, get enough sleep, and engage in regular physical activity.

Prioritizing your health will provide you with the energy and resilience needed to tackle the demands of motherhood.

"L" - Lather with Self-Care

"Lather" stands for the crucial concept of self-care. As a mom, it's easy to put everyone else's needs before your own, often leaving little time for self-care. However, self-care is not a luxury; it's a necessity for maintaining good mental health. Take time to pamper yourself occasionally. Whether it's indulging in a long, luxurious bath, setting aside moments for meditation, or simply enjoying a quiet cup of coffee, these small acts of self-care can be rejuvenating.

Self-care isn't selfish; it's an act of self-love that replenishes your emotional reserves, allowing you to be a happier and more patient mom. Prioritize yourself, and you'll find that you have more to give to your family.

"E" - Eating Healthy

Maintaining a balanced and nutritious diet is paramount to your mental well-being. As a mom, it's easy to prioritize your family's meals over your own, resorting to quick and often less nutritious options. However, what you eat directly impacts your mood and energy levels. Aim for a diet rich in fruits, vegetables, lean proteins, and whole grains. These foods provide essential vitamins and minerals that support your mental health.

Minimize your intake of sugary snacks and excessive caffeine, as they can lead to mood swings and energy crashes. By nourishing your body with wholesome foods, you're equipping yourself with the physical and mental strength needed to navigate the demands of motherhood with resilience and positivity. Remember, taking care of your dietary needs is an act of self-love and an investment in your overall well-being.

"A" - Avoid Mood-Altering Substances

Many moms turn to alcohol, caffeine, or other substances to cope with stress. However, these substances can exacerbate mood swings and anxiety. Limit or eliminate the use of mood-altering substances to keep your emotions in check. Seek healthier coping mechanisms like mindfulness exercises, deep breathing, or talking to a friend when you're feeling overwhelmed.

The "mommy needs a wine" culture is toxic. Resist the social temptation to drink alcohol to cope with motherhood stress. Alcohol consumption leads to increased anxiety, depression, and a drastic drop in your body's natural ability to produce dopamine. 

"S" - Sleep

Quality sleep is essential for maintaining good mental health. Sleep deprivation can lead to irritability, mood swings, and decreased cognitive function. Establish a consistent sleep routine, create a comfortable sleep environment, and prioritize getting enough rest.

If your child is still waking up during the night, consider sharing nighttime responsibilities with your partner or seeking help from a trusted caregiver to ensure you get the rest you need. Aim for a solid 7-9 hours of uninterrupted sleep per night. Resist the urge to stay up later to get alone time. This can lead to a vicious cycle of sleep deprivation. 

"E" - Exercise

Regular physical activity is a natural mood booster. Even a short daily walk can reduce stress and increase feelings of well-being. Find an exercise routine that suits your schedule and preferences, whether it's yoga, dancing, or simply playing with your children.

Exercise not only improves your physical health but also releases endorphins, which help combat feelings of sadness or anxiety.

Conclusion

Being a mom is a rewarding but challenging role that can take a toll on your mental health if you're not careful. The "PLEASE" strategy from Dialectical Behavior Therapy offers a structured approach to improving your mental well-being. By prioritizing physical health, engaging in self-care, balanced eating, avoiding mood-altering substances, getting regular sleep, and engaging in exercise, you can enhance your resilience and emotional stability as a mom. Remember, taking care of yourself is not selfish; it's an essential part of being the best parent you can be.

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