By: ​Bethany Braun-Silva

"Expecting parents have multiple checklists of everything they need to get ready for their baby’s arrival. Cribs, bottles, car seats, and strollers are just a few of the essentials you need to consider before welcoming a new baby. But even before any of that, there’s the hospital bag checklist. A robe, a nightgown, slippers, and a few blankets are sure to make the list, but oftentimes, a postpartum recovery kit gets overlooked.

A postpartum recovery kit has what moms need to help with bleeding, soreness, and overall discomfort. You can create your own kit by buying things like disposable underwear, ice packs, and perineal spray separately, but there are also ready-made kits for moms that include all these things and more.

Many moms agree that postpartum recovery kits are a great choice. The Frida Mom Hospital Packing Kit for Labor, Delivery, Postpartum, for example, has over 1,000 five-star reviews on Amazon and a near-perfect 4.8-star rating. “I would 100% say that every postpartum experience needs this kit,” writes one customer. “I think it’s well worth the price for the comfort you’re getting.”

The Miloo Mom Hospital Labor and Delivery Gift Packing Kit for Delivery, Postpartum is also a great choice available on Amazon. One reviewer writes, “I was very impressed with my kit, and I used all of it when I was in the hospital.”

Convenience is so important when you have a new baby, especially when it comes to your healing. The first six weeks after giving birth are a critical time in the healing process, and having the right tools handy can make all the difference in your physical (and mental) health. If you’re pregnant or know someone who is, check out the postpartum recovery kits below."

"Lifestyle changes to improve and prevent symptoms of depression and anxiety." 

By: Sarah Greenberg, MFT

• "Lifestyle changes can help people manage anxiety and depression, and take charge of their mental wellbeing.
• Some behaviors that are linked to improving or preventing anxiety and depression include addressing sleep issues, connecting with others, eating a nutritious diet and exercising.
• Change can be hard, especially for those with anxiety or depression, so it's important to be kind to yourself. 
• The best way to care for your mental health is the approach that works best for you. In some cases, professional help may also be needed."

"When Roy came to see me for longstanding symptoms of depression and anxiety (they often co-occur), he was hesitant at best. He wanted to feel better, but “getting treatment” didn’t fit with his narrative for what he was “supposed to be doing as a grown man” in his culture. He had a decent, consistent job, but felt his life lacked meaning and joy. He was so hard on himself and avoided others for fear of judgement.

I knew he’d run the other way if I jumped too quickly into a medical referral or diagnosis, so we started with the most human approaches — connecting about what was really going on for him, and exploring readily available lifestyle changes that aligned with his interest, motivation, and values. Within weeks, his spark started to come back, and within months he felt he had a new lease on life. He wasn’t suddenly happy all the time. But he felt a new sense of his capacity to take charge of his mental health.

Will everyone have an outcome like Roy from lifestyle changes? Definitely not — anxiety and depression are complex conditions with tremendous individual variation, varied underlying causes, and varied levels of severity. But can everyone benefit from learning the foundation for how to care for their mind either separately or as an adjunct to professional treatment? I believe so.

The following seven health behaviors are key ones linked to prevention or symptom improvement of anxiety and depression. 

While everything on this list is simple, it’s far from easy. Change is hard. And if you currently have depression or anxiety, it can be especially challenging. That’s why one of the key behaviors is being kind to yourself. 

If moved to do so, choose one area to work on at a time, perhaps an area you feel especially motivated or confident to address, or an area that feels aligned with your most important values. Then take it one step at a time. The funny thing about change is we often don’t know it’s happening, we just keep rowing in the right direction, and usually after a few, or a few thousand, twists and turns, we look back in awe at how far we’ve come. 

1. Sleep 

While 10-18% of adults in the U.S. experience chronic sleep issues, this number jumps to 65-90% of those with depression, and over 50% of those with generalized anxiety disorder. Of those with depression, 65% had sleep issues first. Addressing sleep issues can alleviate symptoms of mental health conditions, and given sleep problems are a risk factor for mental health conditions, can also help protect your mental health. 

There are many resources to help improve your sleep, such as this free app.

2. Self-Compassion

A disposition that tends towards self-critical, or perfectionistic, can be a risk factor for anxiety and depression. This can include feeling like you must be perfect to be accepted, an inability to accept flaws within yourself, intense self-scrutiny, or an unrealistic sense of others’ expectations and your capacity to meet them. 
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Despite the fear of many who have this characteristic, the antidote to perfectionism isn’t letting it all go, or saying goodbye to standards – it’s self-compassion. According to researcher Kristen Neff, self-compassion has three components: self-kindness vs. self-judgment, common humanity vs. isolation, mindfulness vs. overidentification. How we treat ourselves through the ups and downs of life can have a tremendous impact on health and mental health.

3. Social Connection

From the time we are born, we need social connection in order to thrive. 
A recent study lead by researchers at Harvard sought to understand what could most protect us from depression that is within our control. After analyzing over 100 potential factors, they found that social connection was by far the most important protective factor. 
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It’s been a lonely year for many. And many are anxious at the prospect of going back to normal. But connection doesn’t mean a big party or bustling office. It can be confiding in one trusted person about how you’re really doing, listening to how someone else is really doing, giving a meaningful thank you, or having a (safe) visit with any family member or friend. If this feels out of reach, try making a short list of people who at any point have given you a sense of belonging. Other studies have shown that just calling positive relationships to mind can have a positive impact on our capacity to tolerate stress."

"Registered Dietitian Tracy Lockwood Beckerman gives tips on the most nutritious foods to eat to support your baby in each trimester of your pregnancy."

No, lying flat after sex won't increase your chances of conception. 

By Jen Gunter, MD| April 15, 2020

"​As an ob-gyn, I’ve personally encountered many fertility myths in my office or online — some of them even during my training. Why do they persist? Sex education, particularly about the physiology of reproduction, is typically incomplete and subpar. And when we do talk about fertility and reproduction, we don’t talk about it directly — euphemisms for the uterus, menstruation, the vagina and the vulva are still common, and when you can’t use a word, the implication is that the body part is shameful. And, of course, many myths persist simply because they’re alluringly fantastical, and we’re inclined to believe these tall tales over the stodgy facts. Here are seven fertility myths that need to be forgotten.

1. Phases of the moon affect menstruation 
This is not an uncommon belief-some women even refer to menstruation as their "moon time." The confusion is understandable: The 29.5-day lunar cycle (from new moon to new moon) is very close to the average 28-day menstrual cycle. But studies show no connection between the moon and menses. Moreover, it is hard to envision how a moon-menstruation would be biologically beneficial to human reproduction. 


2. Reproductive hormones need to be ‘in balance’ 
This is a common modern myth in gynecology exam rooms all across North America-and it results in a lot of unnecessary testing of hormone levels. The truth is that, for women of reproductive age, the hormone levels for FSH, LH, estrogen and progesterone change not only day to day, but also often hour to hour. When a women has certain symptoms-for example, an irregular menstrual cycle or infertility-hormone testing may be recommended to make a diagnosis. But in these situations, doctors will look at individual levels in conjunction with symptoms, rather than comparing levels with some mythical "balance." Being "in balance" may sound natural, like a person who is "in tune" with her body. But it is simply not a factual statement, or even a good analogy, for what happens biologically."

How women find the strength to endure multiple pregnancy losses

February 9, 2020| By Meghan Holohan

"Soon after getting married, Jenn and Phil Tompkins learned they were expecting a baby. Tompkins had always dreamed of being a mother and wanted to start her family as soon as possible. At six weeks pregnant, she excitedly announced it on Facebook. 

"It's not a fantastic thing to do on multiple levels because once you announce it, not everyone gets the un-announcement," Tompkins, 43, of Freeport, Pennsylvania, told TODAY Parents. 

When Tompkins went to her eight week ultrasound, she worried when the technician kept asking her questions. 

"She asked if we were sure on our date, which I thought was a weird question, and she turned the screen away and said she had to come back," Tompkins explained. 

The tech returned with the doctor and they shared the news. 

"The baby stopped developing and did not have a heartbeat," Tompkins said. "That day our world changed." 

The doctor advised the couple wait for Tompkins body to heal before trying again. Soon after, Tompkins got pregnant again and miscarried. A third time, Tompkins became pregnant and lost the baby. After her third miscarriage, her doctor recommended she visit a maternal-fetal specialist who could test the couple to try to understand why the miscarriage kept happening. Before they even tried any treatments, Tompkins became pregnanct again." 

By Guy Winch

"At some point in our lives, almost every one of us will have our heart broken. Imagine how different things would be if we paid more attention to this unique emotional pain. Psychologist Guy Winch reveals how recovering from heartbreak starts with a determination to fight our instincts to idealize and search for answers that aren't there -- and offers a toolkit on how to, eventually, move on. Our hearts might sometimes be broken, but we don't have to break with them."

By Guy Winch, Ted Talk

"​We'll go to the doctor when we feel flu-ish or a nagging pain. So why don't we see a health professional when we feel emotional pain: guilt, loss, loneliness? Too many of us deal with common psychological-health issues on our own, says Guy Winch. But we don't have to. He makes a compelling case to practice emotional hygiene — taking care of our emotions, our minds, with the same diligence we take care of our bodies."

By: Dr. Wendy Suzuki, Ted Talk

Wendy Suzuki is researching the science behind the extraordinary, life-changing effects that physical activity can have on the most important organ in your body: your brain.

"What's the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuki discusses the science of how working out boosts your mood and memory -- and protects your brain against neurodegenerative diseases like Alzheimer's."

​By: Katty Kay and Claire Shipman

“Evidence shows that women are less self-assured than men-and that to succeed, confidence matters as much as competence. Here’s why and what to do about it.”

Confidence in Women
Although women have worked hard and have made great strides including the following:

1. Women now earn more college degrees than men
2. Women make up half of the workforce
3. Women are closing the gap in middle management
4. Companies that employ women large numbers out perform their competitors on every measure of probability

 
**Men still get promoted faster and paid more. Women still struggle to make it to top positions. The number of women in top positions is very small and barely increasing.
 
Women are lacking in confidence, including women who are highly successful in the professional world. There is a vast confidence gap that separates women and men. Compared with men:
 
*Women don’t consider themselves as ready for promotions.
*Women predict they’ll do worse on tests.
*Women end up going into less competitive fields like human resources or marketing.
*Women generally underestimate their abilities.
*Women feel confident only when they are perfect…or practically perfect.
 
"The confidence gap is important because success correlates with confidence just as much as it correlates with competence.  Having talent isn’t merely about being competent; confidence is a part of that talent, you have to have it to excel."
 
“Confidence is the stuff that turns thoughts into action. It is the factor that turns thoughts into judgements about what we are capable of, and that then transforms those judgements into action.” –Richard Petty (Psychology professor at Ohio State University who has spent decades studying confidence.)
 
"Women also suffer from the perfectionism mentality. Women strive to be perfect in all that they do. Women have fixating thoughts on their performance at home, at school, at work, at the gym, and even on vacation. Women have obsessive thoughts about every role in their lives because we want to do them all perfectly, but perfectionism is another confidence killer. Striving to be perfect actually keeps women from getting too much of anything done.  
 
Is this to say that men don’t suffer from thoughts of doubt?
 
No, men do suffer the occasional thought of doubt, but not with such exacting and repetitive zeal, and they don’t let their doubts stop them. Women often times let their doubt or lack of confidence get in the way of trying. Women can do just as well as men when taking tests or performing in top positions, but they choose not to try because they don’t feel confident in their ability to perform. This is what holds women back. Women avoid taking risks because they fear making mistakes and strive to be perfect. When we hesitate because we aren’t sure (low confidence), we hold ourselves back.
 
The good news is that we are capable of performing just as well as men do! The evidence is implicit, to become more confident, women need to stop over thinking and just act! The more that we do this, the more confidence we will build. By shifting our thought patterns and behavior, by keeping at it, channeling our talent for hard work, we can make our brains more confident prone."
 
“What neuroscientists call plasticity, we call hope.”

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