Leveraging Habit Formation to Reduce the Mental Load , Promote Calm, & Create More Peace in Your Home

<strong>The mental load of motherhood can lead to constant decision fatigue and a never-ending mental to-do list.  One incredibly helpful strategy to combat this mental gymnastics is to harness the brain power of habit formation!   Habits are also beneficial for our little ones, helping to promote security and confidence and reduce overstimulaiton.</strong></p><strong>In this episode, Jen will discuss:</strong></p><strong>- how habits can create lasting routines...</strong></p><strong>- how habits help reduce the mental load of motherhood...</strong></p><strong>- how habits can help create more peace and calm mentally, both for you and your little ones...</strong></p><strong>References:</strong></p><strong>The Power of Habit by Charles Duhigg</strong></p><strong>The Importance of Creating Habits and Routine - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6378489/#bibr5-1559827618818044</strong></p><strong>The Ultimate Guide for Helping Your Kids Create A Habit https://afineparent.com/habits/how-to-create-a-habit.html</strong></p><strong>Sponsors:</strong></p><strong>Needed | Get 20% off your first purchase.  Just use the code Bloomafterbaby at checkout</strong></p><strong>Follow along with Bloom After Baby for all things maternal mental health: Instagram  @bloomafterbaby [https://www.instagram.com/bloomafterbaby/?hl=en]   and website bloomafterbaby.com [https://www.bloomafterbaby.com/]</strong></p><strong>** Don't forget to leave a rating and review if you enjoy this Podcast! Thank you so much! 🥰 **</strong></p><strong>This podcast does not contain medical advice and is for entertainment purposes only.</strong></p><strong>------------------------------------------------</strong></p><strong>nervous system regulation; habit, stress and anxiety; elevated cortisol; holistic approaches; root causes of stress; postpartum; overwhelm; how to regulate your nervous system; how to lower your cortisol; habit formation; lasting routines; reduce mental load; motherhood; peace and calm; mental health; peaceful home; brain space</strong></p>

00:19:32

Debunking Pop Wellness Trends: Nervous System Regulation, Elevated Cortisol And Bogus Supplements

It has to be said though. It’s getting out of hand! Moms who are in thralls of postpartum and the chaos of overwhelm are scrolling searching for real advice… social media has been such a valuable way for more experts to reach more people, but there are a lot of others misusing it and looking to sell *garbage*</p>In this episode of the Bloom After Baby podcast, Jen delves into the misconceptions surrounding nervous system regulation and its correlation with stress and anxiety. She addresses the misleading information prevalent in the wellness industry and emphasizes the importance of understanding the root causes of stress rather than relying on quick fixes. Join Jen as she navigates through the complexities of nervous system dysregulation and offers insights on holistic approaches to managing stress and anxiety.</p>A few of my favorite resources for learning about reducing anxiety, learning how to recognize signs of stress and anxiety in your body and environment, and tools for building resilience:<br /><br />1. The Anatomy of Anxiety by <a href="https://www.instagram.com/ellenvoramd/">@ellenvoramd</a><br />2. Real Self-Care by <a href="https://www.instagram.com/poojalakshmin/">@poojalakshmin</a><br />3. Nurtured Revolution by <a href="https://www.instagram.com/nurture_neuroscience_parenting/">@nurture_neuroscience_parenting</a> (and her interview on <a href="https://www.instagram.com/bloomafterbaby/">@bloomafterbaby</a> pod Ep 20)<br />4. Rattled by <a href="https://www.instagram.com/drnikkipensak/">@drnikkipensak</a> (coming on the pod very soon!!!)</p>Sponsors:</p>Needed | Get 20% off your first purchase.  Just use the code Bloomafterbaby at checkout</p>Follow along with Bloom After Baby for all things maternal mental health: Instagram  @bloomafterbaby [https://www.instagram.com/bloomafterbaby/?hl=en]   and website bloomafterbaby.com [https://www.bloomafterbaby.com/]</p>** Don't forget to leave a rating and review if you enjoy this Podcast! Thank you so much! 🥰 **</p>This podcast does not contain medical advice and is for entertainment purposes only.</p>------------------------------------------------</p>nervous system regulation; stress and anxiety; misconceptions; elevated cortisol; holistic approaches; root causes of stress; postpartum; overwhelm; how to regulate your nervous system; how to lower your cortisol </p>

00:13:08

27: A Quick BAB Update from Rachel!

On gratitude, friendship, & hard conversations. </p>Plus, why we all need to be here.</p>Keep in touch with Rachel + learn more about her California-based group therapy practice and how you can work with her at <a href="https://racheldaggettlmft.com/">www.racheldaggettlmft.com </a>or on instagram <a href="https://www.instagram.com/rachelscouch/">@rachelscouch </a></p><strong>Stick around with Dr. Jen at Bloom After Baby for all things maternal mental health: Instagram  </strong><a href="https://www.instagram.com/bloomafterbaby/?hl=en"><strong>@bloomafterbaby</strong></a><strong>  and website </strong><a href="https://www.bloomafterbaby.com/"><strong>bloomafterbaby.com</strong></a></p>** Don't forget to leave a rating and review if you enjoy this Podcast! Thank you so much! 🥰 **</p><em><strong>*Please note that this podcast is intended for educational purposes only, and is not a substitute for seeking individualized care from a mental health or medical professional.</strong></em></p>New Mom Motherhood California Law Maternal Mental Health Postpartum Mental Health Pregnancy Pregnant Therapist Doctor</p>

00:04:33

25: Demistifying Your Maternity Leave Rights, with Parental Leave Expert Akiko Thayer, Certified Leave Management Specialist

One of the most distressing parts of new motherhood can be feeling forced to go back to work before you're ready. </p>Figuring out who is going to care for your newborn baby, how and where to pump at work, trying to function while in the throes of sleep deprivation and a rattling identity shift, and managing your own postpartum physical and mental health are all extremely overwhelming, and quite frankly, unrealistic.</p><strong>That's why we wanted to talk to Akiko Thayer, a Parental Leave Expert and Certified Leave Management Specialist.</strong> Akiko is going to help you demystify your disability and parental leave rights, so you don't have to guess, shortchange yourself on your bonding and recovery time, or spend hours doing the research and jumping through hoops alone. </p><em>In this episode you'll learn: </em></p><ul> <li><strong>That you have more rights and options for parental leave (paid and unpaid) than you may think</strong></li> <li><strong>How to navigate parental and disability leave</strong></li> <li><strong>How to advocate for yourself to your employer or medical provider</strong></li></ul><strong>Helpful Resources Mentioned in the Episode: </strong></p><a href="https://www.lassd.org/"><strong>Legal Aid Society</strong></a><strong> (search for a chapter in your local county)</strong></p><a href="https://edd.ca.gov/en/disability/paid-family-leave/"><strong>CA Gov Paid Family Leave Info </strong></a></p><a href="https://www.postpartum.net/get-help/provider-directory/"><strong>Perinatal Specialized Providers </strong></a></p>Akiko is based in Newport Beach, California, and helps new parents as well as employers across the US, to navigate these tricky waters and get the most of the benefits we are entitled to. </p><strong>You can connect or work with Akiko through her website </strong><a href="https://www.maternityleave411.com/"><strong>www.maternityleave411.com</strong></a><strong> or her instagram </strong><a href="https://www.instagram.com/maternityleave411/?hl=en"><strong>@maternityleave411</strong></a></p><strong>You can learn more about Rachel's California-based group therapy practice and how you can work with her at </strong><a href="https://racheldaggettlmft.com/"><strong>www.racheldaggettlmft.com </strong></a><strong>or on instagram </strong><a href="https://www.instagram.com/rachelscouch/"><strong>@rachelscouch </strong></a></p>Follow along with Bloom After Baby for all things maternal mental health: Instagram  <a href="https://www.instagram.com/bloomafterbaby/?hl=en">@bloomafterbaby</a>   and website <a href="https://www.bloomafterbaby.com/">bloomafterbaby.com</a></p>** Don't forget to leave a rating and review if you enjoy this Podcast! Thank you so much! 🥰 **</p><em><strong>*Please note that this podcast is intended for educational purposes only, and is not a substitute for seeking individualized care from a mental health or medical professional.</strong></em></p>New Mom Motherhood California Law Maternal Mental Health Postpartum Mental Health Pregnancy Pregnant </p>

00:48:19

Ep 24: Finding Balance in the Division of Domestic Labor with Zach Watson

This week on the @bloomafterbaby podcast we're talking about the gender-based division of labor at home with Zach Watson.  Zach is the creator of the wildly popular social media account @realzachthinkshare where he talks about things like invisible labor, the mental and emotional load, decision fatigue and equitable partnering, sharing annecdotes and examples that help make these concepts totally relatable.</p>In this episode we'll discuss:</p><ul> <li>Exploring invisible labor and mental/emotional load in relation to mental health</li> <li>Examining tasks defaulting to moms, like child care, family scheduling, and home organization</li> <li>Discussing how these tasks accumulate and lead to overwhelm</li> <li>Highlighting the emotional toll of certain tasks, particularly child care</li> <li>Unpacking gender norms and standards contributing to the unequal distribution of invisible labor</li> <li>Offering solutions for achieving balance in relationships</li></ul>How to Connect with Zach:</p>Instagram <a href="https://www.instagram.com/realzachthinkshare/">@realzachthinkshare</a></p>TikTok <a href="https://www.tiktok.com/@zachthinkshare?lang=en">@zachthinkshare</a></p><a href="https://recoveringmanchild.com/links">Coaching consult call </a></p>Resources mentioned:</p>Fair Play by Eve Rodsky</p>Sponsors:</p>Needed | Get 20% off your first purchase.  Just use the code Bloomafterbaby at checkout</p>Follow along with Bloom After Baby for all things maternal mental health: Instagram  @bloomafterbaby [https://www.instagram.com/bloomafterbaby/?hl=en]   and website bloomafterbaby.com [https://www.bloomafterbaby.com/]</p>** Don't forget to leave a rating and review if you enjoy this Podcast! Thank you so much! 🥰 **</p>This podcast does not contain medical advice and is for entertainment purposes only.</p>

01:08:49

23: How to Parent Yourself First, with Bryana Kappadakunnel, LMFT

Founder of Conscious Mommy, Bryana Kappadakunnel, LMFT, joins us today, speaking with pure passion about what it means to parent with consciousness, and what it means to "Parent Yourself First" <----- her new book releasing SOON! </p>You can connect with Bryana on instagram <a href="https://www.instagram.com/consciousmommy/?hl=en">@consciousmommy </a>and her website <a href="https://www.consciousmommy.com/">www.consciousmommy.com</a>, where she hosts an online community of new parents striving to be the calm, confident, and connected parents they want to be.</p>In this episode, you'll learn about: </p><ul> <li>What it means to parent yourself first </li> <li>The 3 Cs of effective discipline that she teaches to the families she works with</li></ul><strong>You can learn more about Rachel's California-based group therapy practice and how you can work with her at </strong><a href="https://racheldaggettlmft.com/"><strong>www.racheldaggettlmft.com </strong></a><strong>or on instagram </strong><a href="https://www.instagram.com/rachelscouch/"><strong>@rachelscouch </strong></a></p>Follow along with Bloom After Baby for all things maternal mental health: Instagram  <a href="https://www.instagram.com/bloomafterbaby/?hl=en">@bloomafterbaby</a>   and website <a href="https://www.bloomafterbaby.com/">bloomafterbaby.com</a></p>** Don't forget to leave a rating and review if you enjoy this Podcast! Thank you so much! 🥰 **</p><em><strong>*Please note that this podcast is intended for educational purposes only, and is not a substitute for seeking individualized care from a mental health or medical professional. </strong></em></p>Parenting Millenial Parents Motherhood Fatherhood Therapy </p>

00:47:24

From Prenatal Depression to Popular Pregnancy Podcast Host with Laila from the Learning to Mom Podcast

This week on the @bloomafterbaby podcast we’re joined by fellow podcast host Laila from the wildly popular @learningtomom.podcast.  Laila shares with us her personal journey through a difficult pregnancy and challenges with prenatal depression, motivating her to create a pregnancy and birth-focused podcast as a way to educate and inspire women who may be struggling in pregnancy themselves.</p>In this episode we’ll discuss:</p><ul> <li>Symptoms of Depression in Pregnancy</li> <li>Risk Factors and the Importance of Support</li> <li>Practical Tips for Managing Prenatal Depression</li> <li>Navigating the Digital Landscape of Motherhood</li> <li>Understanding Medication and Mental Health</li> <li>The Power of Social Support in Motherhood</li> <li>Addressing Misconceptions and Embracing Motherhood</li> <li>How to know if youre ready to be  mother (spoiler - you are!)</li></ul>Here are some helpful resources mentioned in this episode:</p>How to Connect with Laila:</p>Her instagram <a href="https://www.instagram.com/learningtomom.podcast/reels/">HERE</a> </p>Her website <a href="https://www.learningtomompodcast.com/">HERE </a></p><a href="https://med.stanford.edu/content/dam/sm/ppc/documents/DBP/EDPS_text_added.pdf">Screening tools</a> for perinatal depression</p>Follow along with Bloom After Baby for all things maternal mental health: Instagram  <a href="https://www.instagram.com/bloomafterbaby/?hl=en">@bloomafterbaby</a>   and website <a href="https://www.bloomafterbaby.com/">bloomafterbaby.com</a></p>** Don't forget to leave a rating and review if you enjoy this Podcast! Thank you so much! 🥰 **</p>This podcast does not contain medical advice and is for entertainment purposes only.</p>_______________________________________________________________________</p>Bloom After Baby, pregnancy mental health, motherhood challenges, unplanned pregnancy, motherhood wellness, Learning to Mom podcast, postpartum depression, mental health struggles during pregnancy, depression in pregnancy, mood changes in motherhood, symptoms of depression during pregnancy, seeking help for depression</p>

00:50:14

21. Breastfeeding & Postpartum Mental Health

We are chatting with Leora Robles, BS, IBCLC, about breastfeeding, the magic of breastmilk, and the importance of lactation support in postpartum (ideally, within the first couple of weeks following birth).</p>Leora supported Rachel through both of her breastfeeding journeys with her two babies, and can personally attest to the importance of working with an IBCLC for increased chances of a healthy, sustainable feeding journey, as well as optimal health and wellness for both mama and baby. </p><strong>You're gonna learn:</strong></p><ul> <li>Why breastmilk is called liquid gold</li> <li>What kind of breastpump and breastfeeding pillow you need </li> <li>How to know how often and for how long to nurse your baby</li> <li>How to prepare for feeding your baby before baby comes</li></ul>PS There is NO SHAMING or judgment of anyone who decides that breastfeeding is not for them, or who choose to, or have to, feed their baby in another way. </p>Here are some helpful resources mentioned in this episode: </p>Leora's instagram <a href="https://www.instagram.com/breastfeed_oc/?hl=en">@breastfeed_oc</a></p>Website: <a href="http://www.breastfeedoc.com/">www.breastfeedOC.com</a></p>Schedule a Consult, Group or Class: <a href="http://www.breastfeedoc.com/schedule">www.breastfeedoc.com/schedule</a></p>Leora provides: <em>Private Lactation Consultations </em> (Virtual and In-Person), <em>Mamas Milk Club Breastfeeding Support Group,</em> and <em>Breastfeeding 101</em> – A prenatal breastfeeding class for expecting parents. </p>AND she takes insuranceI</p><a href="https://lactationnetwork.com/">The Lactation Network </a></p><a href="https://llli.org/">La Leche League</a></p><strong>You can learn more about Rachel's California-based group therapy practice and how you can work with her at </strong><a href="https://racheldaggettlmft.com/"><strong>www.racheldaggettlmft.com </strong></a><strong>or on instagram </strong><a href="https://www.instagram.com/rachelscouch/"><strong>@rachelscouch </strong></a></p><strong>Learn more about us and access all of our courses, coaching services, and free resources at </strong><a href="https://www.bloomafterbaby.com/"><strong>bloomafterbaby.com</strong></a><strong> or on instagram </strong><a href="https://www.instagram.com/bloomafterbaby/?hl=en"><strong>@bloomafterbaby</strong></a></p><em><strong>*Please note that this podcast is intended for educational purposes only, and is not a substitute for seeking individualized care from a mental health or medical professional*</strong></em></p>Pregnancy tips Postpartum wellness Prenatal care New motherhood Postpartum recovery Maternal health Pregnancy journey Expectant mothers Postpartum support Motherhood experience Parenting advice Family dynamics Parenting tips Raising children Family well-being Parenting challenges Family relationships Parenting insights Mental health for mothers Emotional well-being Coping with motherhood Maternal mental health Self-care for moms Stress management Emotional resilience Conversations with experts Interviews with mothers Real-life parenting stories Expert advice for moms Support for new mothers Insights on motherhood Informative parenting discussions Working moms Health at Every Size Intuitive Eating Mindfulness Best Podcast Empowering mothers Couples therapy Psychotherapy Breastfeeding tips Sleep during pregnancy Postpartum nutrition Marriage and Family Marriage after baby Balancing work and motherhood Pregnancy self-care Healthy pregnancy habits Relationships Breastfeeding Working moms Breastmilk</p>

00:51:50

20: The Power of Nurtured Parenting: Building Resilient Brains and Lifelong Mental Wellness in Babies and Parents w/ Dr. Greer Kirshenbaum

This week we’re joined by Dr. Greer Kirshenbaum Ph.D,  a neuroscientist doula, infant sleep specialist and author of The Nurture Revolution.</p>Dr. Kirshenbaum is one of the leading voices  in nurtured parenting. In our discussion we dive deeper into the benefits of nurtured parenting and how it relates to maternal mental health as well.   We discuss how a nurturing approach is a preventative medicine against mental health issues, helping to build a brain and nervous system more resilient to stress and improved lifelong mental wellness for both baby and mother.</p>As Dr. Krishenbaum writes: “The more we nurture our babies, the more we develop our <em>parent </em>brains, and then more we can nurture our babies towards lifelong mental wellness. It’s a beautiful cycle.”</p>We also discuss:</p><ul> <li>How to create a nurtuing bond:  two core concepts that are foundational to nurture - nurturing presence and nurtured empathy.</li> <li>How nurture parenting influences children's brain development, resilience, and lifelong mental health</li> <li>Intuition and nurture and how many common parenting strategies and sleep training methods hinder a nurturing approach.</li> <li>How infant and maternal needs relate to specific areas of the brain, and meeting these needs with a nurtured approach nourishes these maternal and infant brain regions.</li> <li>Brain changes in early motherhood and how nurturing relates to improved resilience to stress and improved longterm mental health for mothers</li></ul>Mentioned in this episode:</p><a href="https://www.nurture-neuroscience.com/the-nurture-revolution">The Nurtured Revolution:</a></p><ul> <li>Dr. Kirshenbaum’s website with tons of FREE resources and support: <a href="https://www.nurture-neuroscience.com/the-nurture-revolution">https://www.nurture-neuroscience.com/the-nurture-revolution</a></li> <li>Questions for <a href="https://www.nurture-neuroscience.com/nurturingpresence-pdfs">nurturing presence </a></li> <li>Grab a copy of the book! <a href="https://www.amazon.com/Nurture-Revolution-Transform-Nurtured-Parenting/dp/1538709333/ref=sr_1_1?keywords=nurture%20revolution&qid=1675975256&sprefix=nurture%20revo%2Caps%2C93&sr=8-1">The Nurtured Revolution: </a>Grow your baby’s brain and transform their mental health through the art of nurtured parenting”</li> <li><a href="https://www.instagram.com/nurture_neuroscience_parenting/">@nurture_neuroscience_parenting </a>IG page</li></ul><a href="https://www.psychologytoday.com/us/blog/big-picture-parenting/202205/how-reflective-parenting-helps-manage-stressful-situations">Reflective Parenting Research </a></p>Dr. Becky Kennedy w/ <a href="https://www.goodinside.com/membership-1/?utm_content=goodinside&utm_campaign=branded&utm_source=google&utm_medium=paid&keyword=good%20inside&campaignid=14657890298&utm_term=good%20inside_p&gad_source=1&gclid=CjwKCAjw7-SvBhB6EiwAwYdCARs8REzPLUhLe6PrEonIR-zrx0aM8MSs9rqN5I8fn6A0-etQC0BFrhoCf70QAvD_BwE">Good Inside</a></p><a href="https://medicine.yale.edu/profile/arietta-slade/">Dr. Arietta Slade</a>, Yale Child Study Center</p>Follow along with Bloom After Baby for all things maternal mental health: Instagram  <a href="https://www.instagram.com/bloomafterbaby/?hl=en">@bloomafterbaby</a>   and website <a href="https://www.bloomafterbaby.com/">bloomafterbaby.com</a></p>** Don't forget to leave a rating and review if you enjoy this Podcast! Thank you so much! 🥰 **</p>This podcast does not contain medical advice and is for entertainment purposes only.</p>

00:50:13

19. Honor your Hunger. Feel your Feelings. Eat the Carbs, with Diana Burge, RDN, CEDS

We have the delight this week of learning from Diana Burge, Registered Dietitian, a highly recognized and respected expert in sports nutrition, diabetes, disordered eating, and womens hormonal health. Diana has a wealth of knowledge when it comes to food science, mental health, and what our bodies are going through during pregnancy and postpartum. </p>In this episode, Diana schools us on the real science behind the changes during postpartum with hunger, fullness, metabolism, cravings and nutritional needs for the best energy and mood restoration.</p><strong>A few nuggets you will learn in this episode: </strong></p><ul> <li>Why you are SO GD HUNGRY --- and what to do about it.</li> <li>What you can and can’t control in parenting AND in weight management.</li> <li>The only natural way that our body releases serotonin (aka mood stabilizer).</li> <li>Why sugar and carbs are not evil.</li> <li>3 main reasons we develop a complicated relationship with food.</li> <li>What “diet deprivation backlash” means.</li> <li>Thermogenics of eating and why your metabolism is like a fireplace!</li> <li>Why the term “clean eating” is harmful, and mis-informed.</li> <li>Why we start losing our connection with our bodies around age 3 years old.</li> <li>WHY you gain the weight you gain in pregnancy.</li> <li>How nutritional is key for your holistic mind-body recovery in postpartum.</li> <li>What to expect your metabolism and hunger to do during pregnancy and postpartum.</li> <li>Why you shouldn’t be afraid of your hunger and cravings.</li> <li>How to eat if you are at risk for or diagnosed with gestational diabetes.</li> <li>Why ignoring your natural hunger is going to have the opposite of your desired effect.</li> <li>How you can support your child’s developing relationship with food and their body image.</li> <li>What low-carb fad diets have to do with depression statistics.</li></ul><em>May this convo nourish your soul, and give you permission to nourish your body, too.</em></p><em>xoxo + PERMISSION TO DITCH BOUNCE-BACK CULTURE </em></p><a href="http://www.dianaburge.com/"><em><strong>www.dianaburge.com</strong></em></a></p><a href="https://www.rachaelhartleynutrition.com/blog/2015/02/hunger-and-fullness-cues"><em><strong>HUNGER SCALE</strong></em></a></p><a href="https://www.intuitiveeating.org/10-principles-of-intuitive-eating/"><em><strong>INTUITIVE (MINDFUL) EATING PRINCIPLES</strong></em></a></p><em><strong>Evidence-Based Studies on </strong></em><a href="https://www.intuitiveeating.org/resources/studies/"><em><strong>Intuitive Eating</strong></em></a><em><strong> and </strong></em><a href="https://asdah.org/health-at-every-size-haes-approach/"><em><strong>Health at Every Size</strong></em></a></p><a href="https://podcasts.apple.com/us/podcast/mom-is-a-bit-frazzled-with-bloom-after-baby/id1714877748?i=1000639704923"><em><strong>A BIT FRAZZLED EPISODE 8 </strong></em></a><em><strong>-</strong></em> Rethinking the way we talk about weight gain in pregnancy + Rachel’s story of being body shamed by an OB (major yikes)</p><strong>You can learn more about Rachel's California-based group therapy practice and how you can work with her at </strong><a href="https://racheldaggettlmft.com/"><strong>www.racheldaggettlmft.com </strong></a><strong>or on instagram </strong><a href="https://www.instagram.com/rachelscouch/"><strong>@rachelscouch </strong></a></p>Find and follow us <a href="https://www.instagram.com/bloomafterbaby/?hl=en">@bloomafterbaby</a> on instagram!</p><em><strong>*Please note that this podcast is intended for educational purposes only, and is not a substitute for seeking individualized care from a mental health or medical professional"</strong></em></p>Learn more about us and access all of our courses, coaching services, and free resources at <a href="https://www.bloomafterbaby.com/">bloomafterbaby.com</a></p>

01:04:03