• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Facebook
  • Twitter
  • RSS
  • YoutubeYoutube
  • Linkedin
  • Instagram
Dr Sarah Allen LogoDr Sarah Allen Logo 847 791-7722 Telephone and online sessions available
  • Home
  • About Sarah
  • Media Interviews
  • Anxiety & Depression
    • Anxiety Treatment
    • FREE Anxiety Book
    • Depression Treatment
    • Free Depression Book
    • Simple Steps To Improve Your Mood Workshop
  • Pregnancy Postpartum
    • Pregnancy & Postpartum Mood Disorders
    • Free Guide To Pregnancy & Postpartum Mood Issues
    • New Mom Workshop
    • Women’s Counseling
  • Eating & Weight Issues
  • Couples & Families
    • Relationship Coaching
    • Family Therapy
    • Parenting Coaching
  • Fees & FAQs
    • Initial Assessment Forms
    • Fees & Insurance Info
    • Telephone & Video Counseling
    • Appointment
      Rescheduling Policy
  • Blog
    • All Blogs
    • Anxiety
    • Depression
    • Relationship Coaching
    • Eating & Weight Issues
    • Family Counseling
    • Parenting
    • Pregnancy and Postpartum
    • Teens
    • Women’s Issues
  • Contact & Directions
  • Contact
  • Directions

Anxiety

33 Things A Stressed Mom Can Do To Look After Herself

by Dr. Sarah Allen
separator

I think as mothers, we expect ourselves to be putting others’ needs first. That’s what mothers do, right? Yes, that’s what a lot of us do but after having three children I realize I am a better mom when I make a little time for myself and connect to things that make me relaxed and happy. It is not being selfish. It is being kind to yourself.

Why is it important to look after yourself? Well, who gives their best to anything when they are tired, overwhelmed and cranky?

When I meet new moms and say this to them  I am often met with “how am I supposed to fit that in?”. If you don’t plan it and make it a priority, it won’t happen. Stop believing you have to do everything and take a little time where and whenever you can. When you are less depleted you can get more done in the end.

Tips for Stressed Moms

Below is a list of 33 things a stressed mom can do and say to look after herself. Keep in mind that you may not feel able to do many of the things listed here all at once. The most important thing is to do what you are able, no more, no less. Take small steps, try not to be too hard on yourself and take one day at a time.

  1. Do not expect too much from yourself right now.
  2. Take short breaks from the baby.
  3. Go for a shorWoman relaxingt walk.
  4. Avoid strict or rigid schedules.
  5. Avoid caffeine and alcohol.
  6. Avoid overdoing anything.
  7. Get out of the house.
  8. Set small goals for yourself.
  9. Rest when your baby naps or if your child is older, take time for yourself when they are at preschool/school. Don’t just do errands.
  10. Eat healthily every 3 -4 hours to keep your blood sugar levels(and therefore mood) even.
  11. Screen phone calls.
  12. Set limits with your guests.Share how you feel with friends
  13. Don’t be afraid to ask for help.
  14. Delegate household duties.
  15. Let others know what they can do to help.
  16. Let your partner/family/friends know how you are feeling.
  17. Be very specific about what you need from your partner.
  18. Avoid people who make you feel bad and seek out those who make you feel good.
  19. Set boundaries with people you can’t avoid.
  20. Lose any expectations you have of yourself & others that can’t possibly be fulfilled.
  21. Trust your instincts. You are doing many things right!
  22. Expect some good days and some bad days.
  23. Prioritize what needs to be done Say thankyou to those you loveand what can wait.
  24. Thank your partner/family/friends for helping you.
  25. Don’t compare yourself to others.
  26. Do not blame yourself.
  27. Do the best you can. If it doesn’t feel like enough, it’s enough for now.
  28. Encourage your partner to also seek support from friends and outside activities.
  29. Give yourself permission to have negative feelings but also catch yourself doing something well or experiencing something positive rather than only dwelling on the negatives.
  30. Confide in someone you trust.
  31. Remind yourself that all adjustment takes time.
  32. Don’t feel guilty, it wastes energy.

Lastly, remember take the time to nurture  yourself so you have the physical & emotional strength to take care of your family.

II have worked with hundreds of moms in the last 20 years and know it is not always easy to put yourself first. I have two free booklets that are full of information which will be useful to you.

A Guide To Pregnancy & Postpartum Stress, Anxiety & Depression has more information about symptoms, risk factors, how to look after yourself and treatment options.

THE GUIDE TO PREGNANCY & POSTPARTUM STRESS, ANXIETY & DEPRESSION ebook

To get your FREE copy of the booklet click the link below

Guide To Pregnancy & Postpartum Stress, Anxiety & Depression

 

 

 

Simple Steps To Overcoming Anxiety & Worrying can be downloaded below and is full of practical tips and exercises to get anxiety more under control.

SIMPLE STEPS TO OVERCOME ANXIETY & WORRYING ebook

To get your FREE copy of the booklet click the link below

Get Simple Steps To Overcome Anxiety & Worrying

 

 

I see clients in my Northbrook office or for your convenience, via telephone or internet sessions

If you have any questions after reading this article or want to know more about anxiety treatment

please contact me at 847 791-7722 or

email me below

    Dr. Allen is currently offering remote therapy sessions to residents of Illinois & Florida via phone and video. Unfortunately her professional license does not allow her to give personalized advice via email to people who are not her clients.

    Images by WoodleyWonderworks, Grant MacDonald & Tambako The Jaguar

    Types Of Anxiety Disorders

    by Dr. Sarah Allen
    separator

    Anxiety, worry and stress are a part of everyday life. It can be helpful in spurring us on in to action, for example when we worry about a test, we study, or warn us that a difficult situation is ahead so we can prepare for it.

    Anxiety becomes a disorder though when the symptoms become chronic and interfere with our daily lives and our ability to function the way we want to.

    Anxiety is the number one problem that people come to see me about and about 18% of adults and 8% of teens experience symptoms that interfere with their life and happiness. Many do not reach out for help and continue to struggle on and feel less than satisfied with the way their life is. This is such a shame because anxiety is very treatable.

    Everyone’s experience is different but here is a list of common emotional and physical symptoms that people who feel anxious report:

    • I know that I worry much more than I should
    • I have trouble controlling constant worries
    • I am not able to relax
    • I have a hard time concentrating
    • I have trouble falling asleep or staying asleep
    • I feel tired all the time
    • I have headaches, muscle aches, stomach aches, or unexplained pains
    • I am irritable and have mood swings

    Although Symptoms are Similar, There are Different Types of Anxiety

    It is important to get the bottom of exactly what is going on so treatment can be geared to what you need. If you’ve struggled with worry and fears for a long time, it is very likely that you are experiencing Generalized Anxiety Disorder. But what if your symptoms are relatively short-term? Some medical conditions and/or medications can actually cause anxiety or perhaps you have recently experienced a traumatic event or situation?

    Although symptoms are similar, there are different types of anxiety. Which sounds most like your experience?

    Generalized Anxiety Disorder (GAD) This is the most common form of anxiety and is when people have excessive anxiety and worry which occurs more days than not. In addition, symptoms of restlessness, fatigue, concentration problems, irritability, muscle tension and sleep disturbance may be present. Someone experiencing GAD finds it really difficult to control or regulate their worry.

    Panic Disorder A panic attack is an intense fear or discomfort accompanied by physical symptoms such as sweating, trembling and chest pain. People’s thoughts are usually about fear of losing control and/or dying. A panic attack can happen with any of the anxiety disorders, but panic disorder itself is characterized by recurrent, unexpected panic attacks and persistent concerns about having additional panic attacks.

    Social Phobia This is where people worry about social situations and have a fear of being seen negatively by others. This often leads to people avoiding social situations or if they have to go there is a lot of worry beforehand and often rumination about it afterwards.

    Specific Phobia This is when anxiety is a persistent and excessive fear about an anticipated or actual encounter with a specific object or situation e.g. spiders. A phobic person often organizes their life around avoiding it.

    Obsessive-Compulsive Disorder (OCD) A person with OCD has obsessions (which are persistent thoughts, images or impulses) and compulsions (which are behaviors done to reduce their anxiety). Having OCD is time-consuming and can really impact life activities. People with OCD recognize that their worries and compensating behaviors are excessive but cannot stop for fear of what will happen if they don’t do them. The most frequent compulsions involve washing and cleaning, counting, seeking assurances, checking and/or repeating actions.

    Post-Traumatic Stress Disorder (PTSD) The anxiety in Post-Traumatic Stress Disorder is clearly associated with a traumatic event that the person experienced or witnessed and involved intense fear, horror or helplessness. In addition, there are recurrent, intrusive recollections of the events which are anxiety-provoking and distressing to the person. There may be avoidance of any situations associated with the original trauma and other anxiety-related symptoms such as hyper-vigilance or exaggerated startle response.

    Pregnancy & Postpartum Anxiety  This is when symptoms occur during pregnancy or up to a year after having a baby. Approximately 6% of pregnant women and 10% of postpartum women develop anxiety, sometimes alone, and sometimes in addition to depression.

    All types of anxiety have two things in common. Firstly, it feels absolutely horrible to when you experience anxiety and your quality of life is really effected. Secondly, and very importantly, treatment can be very effective.

    Through proven, research-based therapy methods and my 20 years of experience, I can quickly get to the root of the problem. Using a compassionate, problem-solving approach to identify and treat the issues that are causing you to feel overwhelmed and stressed, we work together to help you worry less and enjoy life more.

    I put together a booklet with some strategies I am always giving to my clients to help them begin to feel less anxiety and to worry less.

    I hope that you will find it helpful too.

    Add your first name and email address in the box below and you will be sent the steps to download your FREE book.

    You've just been sent an email that contains a confirmation link. Check your SPAM/JUNK folder if you don't see it within a couple of minutes. In order to activate to receive your free booklet, click on the CONFIRM link and you will be sent a second email with the booklet. It may also be in your SPAM folder.

    Please let me know if  you have any questions after reading the booklet. Also, if you would like to read more, I have several blog posts on my blog about anxiety and other issues that can affect the way you feel.

    In a supportive environment with a therapist who has over 20 years experience you can learn how to reduce worrying by:

    • Learning a variety of relaxation and breathing strategies which can help you reduce your overall levels of stress and help you face anxiety-provoking situations.
    • Learning how to distinguish between worries that require your attention and worries that are unnecessary.
    • Learning skills to manage anxious thoughts and to tackle fears that may have been holding you back.While all your worries won’t disappear, you will be given strategies to manage them better and tools to reduce the impact they have on your life.

    If you feel anxiety is standing in the way of you leading the life you want to, call me on 847 791-7722 or via the email form below.

      Dr. Allen is currently offering remote therapy sessions to residents of Illinois & Florida via phone and video. Unfortunately her professional license does not allow her to give personalized advice via email to people who are not her clients.

      Image by torbakhopper

      Presence – A Simple Way To Increase Confidence

      by Dr. Sarah Allen

      So here’s what I recently heard. If you adopt a strong powerful pose like the ‘Wonder Woman’ stance above, it can actually change your brain and cortisol levels and increase your confidence and reduce stress! Really? Where’s the evidence? Actually, there is lots of evidence to back this claim up. I went to see Ann […]

      Read the full article →

      Number 1 Question That Helps Reduce Worrying

      by Dr. Sarah Allen

      So Why Do We Worry About Things? Worries bother us. We can’t sleep or concentrate because we have pessimistic thoughts going round and around in our head, but in a way, worries make sense as they pull us in to a false sense of feeling in control. We’re doing something, even if it is just […]

      Read the full article →

      Therapist Focuses On Reducing Anxiety

      by Dr. Sarah Allen

       This article by Jackie Pilossoph was first published in the Northbrook Star The whole point of life is that it’s supposed to be enjoyed, so why do we settle for getting by and getting through it? We need to have fun and enjoy it! That’s something Northbrook psychologist, Dr. Sarah Allen, tells her patients, who […]

      Read the full article →

      What is The Difference Between Normal Worrying & Anxiety?

      by Dr. Sarah Allen

      Does this sound familiar? “I can’t get my thoughts to stop going round and around” “I wake up with a feeling of dread and I don’t know why” “My husband is late home from work, he was supposed to be here 30 minutes ago but hasn’t called as he usually does. Oh God, he must […]

      Read the full article →

      7 Things you never knew about going to therapy

      by Dr. Sarah Allen

      She Knows April 29, 2015|Bethany Ramos I wasn’t too gung ho about therapy at first. I’d always wanted a professional opinion about the anxiety that was running my life — but still, I was scared to open up and spill the beans to a virtual stranger. Speaking of virtual, that was exactly what I did. […]

      Read the full article →

      7 Reasons You Shouldn’t Be Scared To Give Therapy A Try & Other Interesting Articles

      by Dr. Sarah Allen

      I was recently interviewed for a couple of SheKnows.com articles. I really like the author Bethany Ramos’s approach as she always writes from personal experience and has a great interest in talking to therapists to gain more understand about psychological issues. I tend to like a lot of the articles SheKnows post on their Facebook […]

      Read the full article →

      Simple Ways To Relax

      by Dr. Sarah Allen

      If you have had a difficult day take some time to stop and relax. When we “go, go, go” then head straight to bed, our thoughts aren’t ready to stop and keeping our thoughts racing. Here are some good ways to slow down so your mind doesn’t keep you awake. Have a warm bath (not […]

      Read the full article →

      Anxiety Video

      by Dr. Sarah Allen

      Anxiety and depression can be a struggle to deal with. Help is available.

      Read the full article →
      • « Go to Previous Page
      • Go to page 1
      • Go to page 2
      • Go to page 3
      • Go to page 4
      • Go to page 5
      • Interim pages omitted …
      • Go to page 7
      • Go to Next Page »

      Anxiety

    • Download This Free Booklet

      SIMPLE STEPS TO OVERCOME ANXIETY & WORRYING EBOOK

    • Please Enter Your Email To Download This Booklet

      You've just been sent an email that contains a confirmation link. Check your SPAM/JUNK folder if you don't see it within a couple of minutes. In order to activate to receive your free booklet, click on the CONFIRM link and you will be sent a second email with the booklet. It may also be in your SPAM folder.

    • Testimonials

      When I started seeing Dr. Allen for therapy I felt so overwhelmed and trapped in daily battles with my three children. Thank you so much for all your help. It has really helped me gain a better perspective. I am now a role model for my children and help them worry less about things by teaching them the tools you taught me.

      Margaret R.

      When I started seeing you for therapy I felt so overwhelmed and trapped in daily battles with my three children. Thank you so much for all your help. It has really helped me gain a better perspective. I am now a role model for my children and help them worry less about things by teaching them the tools you taught me.

      Margaret R.

      Last year I was so crippled by anxiety and panic attacks and I didn’t believe that anything or anyone would be able to help me. Since seeing you my life has changed forever and I am finally turning into the person that I always wanted to be…and the person I never thought I could be. You will be the person I call if I start to feel that way again.

      Wendy T.

      I can’t remember a time when I wasn’t a worrier and when my doctor suggested therapy instead of an antidepressant I didn’t think it could really help. I was totally wrong. I don’t spend so much time worrying about the “what ifs” now and concentrate on working on things that are in my control to change in the “here and now” rather than in the past or future. I spend much less time in my head worrying about everything and now have useful strategies to deal with many situations at home and at work. Life is much less stressful and I find myself teaching people I manage at work the strategies Dr. Allen taught me.

      Mark B.

      When I need to refer any of my patients for talk therapy I immediately think of Dr. Allen as she is wonderful at helping people with severe and complex issues really get to the root of their problems. She is very caring and knowledgeable and I have found her extensive experience really helps people to change their lives for the better.

      Dr. Teresa PoprawskiPsychiatrist, First Chicago Neuroscience Clinic
    • Recent Posts

      • 6 Ways To Reduce Stress and Stop Worrying!
      • 7 Ways To Reduce Stress Waiting For The Election Result
      • Oprah Magazine Interview About Stress Management
      • Remote Therapy Appointments Available
      • 5 Best Anxiety Treatment Blog Posts
      • 7 Simple Grounding Techniques For Calming Down Quickly
      • Woman’s World Magazine America’s Ultimate Experts Article
      • Is Overthinking Making You Anxious?
      • Beach Waves Mini Meditation Helps Reduce Stress
      • Need A Simple Way To Keep Calm?
    • Footer

      As featured in...

      sponsors
      Contact SarahDr. Sarah Allen
      • Facebook
      • Twitter
      • RSS
      • YoutubeYoutube
      • Linkedin
      • Instagram

      COPYRIGHT © 2018 DR. SARAH ALLEN INC. 3400 DUNDEE ROAD, SUITE 245, NORTHBROOK, IL 60062 . TEL: (847) 791-7722 . FAX: (847) 562-9352 | FEES & INSURANCE | FORMS

      SERVING NORTHBROOK & CHICAGO NORTHSHORE COMMUNITIES INCL. ARLINGTON HEIGHTS, BUFFALO GROVE, DEERFIELD, DES PLAINES, EVANSTON, GLENCOE, GLENVIEW, HIGHLAND PARK, LAKE FOREST, LINCOLNSHIRE, MORTON GROVE, NORTHFIELD, RIVERWOODS, SKOKIE, VERNON HILLS, WHEELING, WILMETTE AND WINNETKA.