Motherhood is a journey filled with unique joys and challenges, and it can often be stressful. Stress, however, isn’t always a bad thing. There’s good stress, or eustress, which can actually be beneficial for your health. But then there’s the bad kind of stress, the kind that most people think of when they hear the word “stress”. This type of stress can be harmful and may even interfere with your ability to breastfeed effectively.

Stress is a part of our daily lives and it can hit us when we least expect it. Different things cause stress, worry, and anxiety for different people. What might be extremely difficult for one person might not be as bad for another, and some people are just naturally better at handling stress.

For mothers who are feeling stressed while breastfeeding, here are some tips to help manage that stress:

1. **Take a hot bath:** A hot bath or shower is a popular stress reliever. Adding Epsom salts and calming scents can make it even more relaxing. After your bath, take some time to relax in your robe. If stress is affecting your milk production, find a quiet place to pump. Massaging your breasts or applying warm compresses can help. To help you relax, consider looking at a picture of your baby or listening to soothing music.

2. **Don’t panic:** It’s common for mothers to panic when they’re unsure if their baby is feeding properly or if there’s no milk coming. You might be worried about your ability to breastfeed due to your breast size, your diet, your work schedule, or other factors. If you’re feeling worried, talk to your doctor, a local breastfeeding support group, an online support group, or a friend or family member who has experience with breastfeeding. There are also many online videos about lactation that you can check out. If you’re not sure if your baby is getting enough breast milk, check the breastfeeding latch positions. It’s also important to accept and embrace the changes in your body. You can get back into shape by working out and exercising regularly.

3. **Go for a walk:** Taking a walk by yourself can help clear your mind and relieve stress. You’re dealing with a lot right now, and you need some fresh air and Vitamin D to stay strong and refreshed. Remember, taking care of yourself is just as important as taking care of your baby. Leave your baby with your partner or a babysitter and go for a walk. You’ll come back feeling refreshed and less stressed.

4. **Try to have the let-down reflex while breastfeeding:** The let-down reflex is how breast milk is produced. When your baby suckles at your breast, it triggers tiny nerves. Prolactin helps produce milk, and oxytocin helps push the milk out of the breast. The milk is then let down, or released, through the nipple. The let-down reflex is a key part of effective breastfeeding.

5. **Meditate and ask for help:** Meditation, yoga, and prayer can help relieve stress and anxiety. Talking to yourself can also help lighten your mental load. You have the solutions to your own problems. After your baby goes to sleep, have a conversation with your partner. While you’re out for a walk, chat with your neighbor. Meet a friend for coffee and see how long you can go without talking about breast milk, baby poop, or nap schedules.

Remember, it’s okay to ask for help and take time for yourself. You’re doing a great job, and it’s important to take care of your own mental and physical health as well.