Marc Lefkowitz, a certified gambling counsellor, shares that his own experience with gambling began at the age of nine. By his teenage years, he was playing poker with friends. For Lefkowitz, gambling offered a sense of achievement he couldn’t find elsewhere. However, this early exposure ultimately led to significant personal and financial challenges, including dropping out of university due to gambling-related debt.

Easy Access to Online Gambling

Today’s technology makes gambling accessible to younger audiences. Many gambling platforms lack stringent age-verification measures, allowing underage users to create accounts, deposit money, and place bets. Research by the Tech Transparency Project (TTP) demonstrated that even major platforms like non GamStop casinos or Facebook have approved gambling advertisements targeted at teenagers. While some measures have been introduced to limit such targeting, enforcement remains weak.

Gambling apps hosted internationally pose another significant issue. Though US laws restrict domestic online gambling operations, international sites are readily available. Teens can easily bypass restrictions to access these platforms. Furthermore, online sports betting and fantasy sports leagues provide additional gambling opportunities.

The Role of Advertising

Advertising plays a significant role in encouraging gambling among young people. Studies show that children find gambling ads more appealing than adults. These ads often use humour, celebrities, or memes, which resonate with younger audiences. In the UK, surveys indicate that nearly half of children encounter gambling advertisements weekly, and a quarter see them daily.

Such frequent exposure can lead children to view gambling as an acceptable pastime. It also increases the likelihood of them attempting gambling at a younger age. Moreover, the allure of promotions and bonuses often entices them to experiment.

The Impact of Gambling on Young People

Increased Risk of Addiction

Research shows that young people are more likely to develop gambling disorders than adults. Statistics suggest that 2% to 7% of youths may develop a gambling disorder, compared to around 1% of adults. This heightened vulnerability can be attributed to the incomplete development of the prefrontal cortex, which governs decision-making and impulse control. Early exposure to gambling further increases the risk of long-term addiction.

Symptoms of Gambling Addiction

Parents may struggle to identify gambling issues in children. Common signs include:

• Constantly asking for money
• Withdrawal from family and friends
• Loss of interest in hobbies
• Anxiety or sadness
• Missing valuables or money at home

More specific indicators include:

• Possession of expensive items without explanation
• Gambling apps or websites in their browser history
• Checking scores from multiple sports games
• A sudden understanding of betting terms

These behaviours often mirror those of substance addiction. However, gambling can be harder to detect since there are no physical signs like those associated with alcohol or drugs.

How Parents Can Address the Issue

Initiating Conversations About Gambling

Experts recommend addressing gambling risks with children as early as nine years old. Timing and approach play a crucial role in how well the message is received. Conversations should feel natural and be short to hold a child’s attention. For instance, discussing a gambling-related advertisement during a football match can provide an opportunity to explain the dangers.

Parents should ask open-ended questions to gauge their child’s understanding of gambling. Tailoring the conversation to the child’s interests—such as discussing loot boxes in video games for gamers—can make the discussion more relatable. Simple explanations of odds and probabilities can also help children make informed decisions.

Preventative Measures

To reduce the risk of gambling addiction, parents can:

• Set clear rules: Establish boundaries around online activities, particularly gaming and social media.
• Monitor usage: Regularly review apps and browser histories for signs of gambling.
• Encourage alternative activities: Promote hobbies and sports to divert attention away from online platforms.
• Educate on financial literacy: Teach the importance of saving and the risks of losing money through gambling.

Seeking Professional Help

If a gambling problem is suspected, professional help is essential. Several resources are available for families dealing with gambling addiction:

Understanding the Broader Risks

Gambling in Schools and Social Circles

Peer pressure and social circles can also influence gambling behaviours. School settings may introduce betting on sports events or card games during breaks. These activities can escalate into more significant issues if left unchecked.

The Normalisation of Gambling

When gambling is portrayed as fun and risk-free in advertisements, it becomes normalised for children. Over time, this can foster unhealthy attitudes towards gambling. Parents and educators must work to counteract these messages by emphasising the risks and potential consequences.

Final Thoughts

Gambling poses unique challenges for parents, especially with the rise of online platforms and targeted advertising. Early conversations, consistent monitoring, and access to professional resources can help protect children from the risks of gambling. Parents should remain vigilant and proactive in addressing this growing concern, ensuring their children understand the potential dangers and make safer choices.

Frequently Asked Questions

What are the first signs of gambling addiction in children?

Common signs include frequently asking for money, withdrawing from family and friends, losing interest in hobbies, and appearing anxious or sad. Specific indicators might include possessing unexplained expensive items or a sudden understanding of betting terms.

How can parents monitor their child’s gambling activity?

Parents can regularly check browser histories, app usage, and unusual transactions. Setting boundaries around online activities and discussing risks openly also helps.

At what age should parents start discussing gambling with their children?

Experts recommend starting conversations around the age of nine. Early discussions about risks and financial responsibility can have a lasting impact.

Why are gambling ads appealing to children?

Gambling ads often use humour, celebrities, or memes that resonate with younger audiences. These elements make gambling appear fun and harmless, increasing its appeal to children.

What resources are available for families dealing with gambling addiction?

Families can seek support from organisations like Gamblers Anonymous, Gam-Anon, and local state helplines. Therapy, either individual or family-based, can also be beneficial.

How can parents reduce their child’s exposure to gambling ads?

Parents can use ad-blocking software, monitor their child’s social media usage, and encourage alternative online activities to minimise exposure.

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Understanding Maternal Brain Adaptations

Pregnancy and childbirth result in various changes in brain function and structure. Many people speak of terms such as “mom brain” or “baby brain” with mixed feelings. Some see these phrases as a mark of deficiency, while others view them as a sign of specialised alertness. Scientific studies and clinical practice now point to a different interpretation. The brain changes that occur are part of a natural process designed to protect young ones.

Hormonal Changes and Mood Shifts

After birth, a mother experiences a rapid shift in hormones. A steep drop in oestrogen and progesterone can lead to feelings of sadness, tearfulness, irritability, and trouble sleeping. Medical professionals note that between 50 and 85% of women show these mild symptoms, often known as the baby blues. A smaller group, around 10 to 15%, may suffer from postpartum depression or anxiety. In a tiny percentage of cases, less than 1%, the condition may escalate to postpartum psychosis. These reactions are common and have been observed around the world. They are viewed as part of a wide range of responses the body shows after childbirth.

Instinctive Warnings and Maternal Alertness

Many mothers report experiencing sudden, intrusive thoughts or images. These brief moments of alarm have been given names like “daymares” or the “night time scaries.” Researchers suggest that such intrusions may serve as warnings. Deep in the brain, an older part often called the ‘lizard brain’ is responsible for basic survival responses. When a mother sees a potential threat—even if it appears only as an intrusive image—she may react quickly to protect her child. This built-in warning system can help a mother avoid possible dangers, making her more vigilant in moments of uncertainty.

Evolutionary Perspectives on Maternal Brain Changes

Scientists have long studied the evolution of parental instincts. Human infants are born at an early stage of development. Compared with other primates, human babies are unable to care for themselves for many months. This increased helplessness has meant that mothers had to develop extra precautions over time. The evolved brain responses help ensure that a mother is ready to respond to threats with speed and accuracy.

Primate Studies and Their Findings

Many studies on primates show that maternal experience makes a significant difference in the survival of the young. Research on monkeys reveals that first-time mothers often face more risk. For example, studies on bamboo monkeys found that 43% of infants from first-time mothers did not survive beyond six months. In contrast, only 6% of the young of experienced mothers died over the same period.

Below is a table that summarises this comparison:

Other studies on species such as Japanese macaques, rhesus monkeys, and howler monkeys show similar trends. These findings point to the natural advantage of experience. A mother who has gone through childbirth before becomes more alert and able to manage dangerous situations more effectively. The evidence suggests that the brain shifts seen in mothers have been refined over millions of years of evolution.

A Glimpse into the Past

One may imagine a scene from a very long time ago. A mother from an ancient group faced a challenge when she was at a river. She was required to sit her newborn on a rock while she worked. Suddenly, a frightening mental image of the baby being swept away interrupted her calm. This surge of warning caused her to act immediately. Although this account is a hypothetical reconstruction, it helps to explain why these instinctive alerts may have been favoured by natural selection. The very mechanism that causes a mother to feel alarmed has likely kept many infants safe from harm over millennia.

The Role of Brain Structures in Maternal Care

The changes in the maternal brain are not only about mood. They also affect how a mother perceives her surroundings and prioritises what she hears. The reticular activating system, a small network of neurons in the brain stem, plays a key role. This system helps to filter the many sounds in everyday life. In mothers, it becomes especially tuned to sounds that come from their infant.

Key Brain Functions That Aid Motherhood

The following points highlight some of the important functions that undergo change:

• Heightened Sensitivity: A mother is more likely to notice her baby’s cry, even in noisy surroundings.
  
• Quick Reaction: The brain prioritises signals that suggest danger, prompting fast responses.
  
• Selective Attention: The reticular activating system helps mothers ignore everyday background noise while focusing on important sounds.
  

These functions are crucial in ensuring that a mother can dedicate her energy to protecting her child.

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Go for a walk

The best way to start being active is to take a walk with the stroller. You will spend a lot of time indoors for the first few weeks after the birth of your baby, so take time out of your day to go for a walk with your stroller. You’ll get exercise, fresh air, and vitamin D! Pushing the stroller adds an extra cardio workout, and this way you won’t have any excuses not to exercise since you can take your baby with you. Over time, try to increase your walking speed to increase your cardio workout.We all know that mothers don’t have much free time, especially when they have a newborn. Therefore, in addition to daily walks, you can make the most of your baby’s nap time to do exercises at home that work with your own body weight and require no equipment other than a yoga mat.

Bridge exercise (hip raises)

Hip raises are really easy to do anywhere and are ideal for strengthening the legs, glutes, and pelvis. Lie on your back with your feet hip-width apart, knees bent, feet on the floor, and arms at your sides. Inhale first, and as you exhale, tighten your abs to your spine, tilt your pelvis up and lift your hips off the floor into the bridge. Stay in this position for 10 seconds and slowly lower your body to the starting position.

Do 3 sets of 12 hip raises. Note: you can also raise your arms up each time you do the bridge.

Squats

Squats are a good way to tone your legs, pelvis, and core. They can be done anywhere; so there’s no excuse not to do them. Be sure to keep your back straight, pull your stomach in and tighten your pelvis. This way you will work your core, strengthen your pelvis and tone your legs and back. Do 3 sets of 12 squats.

Modified push-ups

As your baby grows and gets heavier, you will need more and more upper body strength to prevent shoulder and back pain. To gain more upper body strength, start by doing modified push-ups (with your knees on the floor), and when enough time has passed and you are strong enough, you can do a full push-up. When performing modified push-ups, make sure you have the correct alignment: place your hands slightly wider than shoulder-width apart under your shoulders, pull your stomach inward, making sure you are working your core and protecting your lumbar spine, and bend your knees at an angle of approximately 45 degrees.

Try to do 3 sets of 10 push-ups.

Side plank

Side planks target the upper body, core, and legs. Make sure your elbow is in line with your shoulders, your core is tight to your spine, and your body is in a straight position. Alternate each side and try to hold for 20-30 seconds in each side plank. Try to do 3 sets on each side.

Regular plank

You can do a modified plank (with your knees bent on the floor) or a full plank. It depends on how ready your core muscles are. Bend your arms under your shoulders, keep your hands together in a prayer pose, and make sure your abs are tight to your spine to work your core and keep your pelvis and back straight. Do the plank for 20-30 seconds and increase the time as you gain strength.

Try to do 3 sets.

As you can see, these are all exercises that you can do at home when your baby is napping. Or you can even put the baby on the mat next to you or even include the baby in the exercises. All of these exercises are baby-friendly!

Always remember to adjust the exercises and repetitions according to your fitness level and always consult your doctor before doing the exercises. The most important thing is to be patient and take things one day at a time.

Also, remember to stretch your body throughout the day as you will spend a lot of time sitting and holding your baby. Try these stretching exercises that you can do at any time during the day to help relieve tension.

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It should be noted that physical training can visually improve the shape of the abdomen, make it flatter, but to reduce the width of the white line with its help is impossible – connective tissue, unlike muscle tissue, is not capable of hypertrophy, it can not be “pumped”.

What exercises can not be done with diastasis? Again, there are no qualitative studies on this issue today. Do not recommend the “classical” exercises that strengthen the abdominal muscles: twisting, leg or body lifts, “bicycle”, etc., as they can even contribute to an increase in diastasis.

How to treat diastasis?

The main muscle to be strengthened for diastasis is the transverse abdominal muscle (transversus abdominis). It is the deepest lying muscle of the anterior abdominal wall and its function is to keep the abdomen flat. The main exercises that engage this muscle are:

Abdominal retraction

Lying on your back with your legs half-bent, maximally retract the lower half of your abdomen. Hold this position for 10 seconds at first, gradually increasing the time to 30 seconds. 10 repetitions 3 times a day.

Abdominal Pulsation

Quickly alternate between retracting and relaxing the abdomen. 5 times a day for 100 pulsations.

“Cat”

In the “on all fours” position, on an exhale, arch your back upward, rounding it like a cat while tensing and pressing your belly against your back. Keeping the muscles tense, inhale and slightly arch your back in the opposite direction. 10-15 repetitions 3 times a day.

Also with diastasis of rectus muscles recommended Kegel exercise that strengthens the pelvic floor muscles and a number of others. We repeat that their regular performance is quite capable of improving the shape of the abdomen, but, unfortunately, to eliminate diastasis, and even more so – often associated with him hernia of the anterior abdominal wall, exercises are not able to.

Wearing bandages during and after pregnancy, according to some data, reduces the risk of diastasis and reduces the intensity of pain. However, there are also no quality studies on this aspect to date.

Surgical treatment of diastasis recti

The only method that really eliminates diastasis and its accompanying negative aspects is surgical. Of course, we do not recommend surgery for all patients with rectus diastasis.

Diastasis is not a hernia, there is no defect in the anterior abdominal wall, in which internal organs can be pinched, respectively, diastasis of rectus muscles does not threaten the life and health of the patient.

Operations to suture diastasis

All types of operations for suturing, or rather plasty of the anterior abdominal wall in diastasis can be divided into two types – open and minimally invasive (laparoscopic and endoscopic).

Open surgery in most cases is a complete reconstruction of the anterior abdominal wall together with abdominoplasty. This allows not only to eliminate diastasis and associated hernias, but also to remove excess skin, and if you supplement the operation with liposuction – to get an almost perfect shape of the abdomen, to correct the “overhanging” of the skin over the scar after cesarean section. Elimination of diastasis in this approach is the most reliable, as it gives ample opportunity to choose the optimal method of its correction.

After surgery is mandatory to wear special compression underwear for a month.

Thus, diastasis is quite a serious problem, which can be optimally solved only with an individual approach to planning its correction.

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In any pregnancy, there is a significant increase in endoabdominal volume with subsequent expansion of the abdominal wall. Each individual has a different innate consistency of collagen, which may be more or less robust.

The combination of a large intra-abdominal volume and a fragile collagen consistency may silently lead to White line abdomen and White line abdominal collapse as the pregnancy progresses. to the occurrence of diastasis.

The intra-abdominal volume that develops during pregnancy cannot be controlled because it is influenced by both the amount of amniotic fluid and the volume of the fetus. Also, the consistency of collagen, which is characteristic of each individual, cannot be controlled a priori. Thus, both final gestational volume and collagen quality are two variables that influence the possible formation of diastasis recti. Being two variables that cannot be changed, prevention of the pathology is impossible and its treatment is mainly surgical.

A few simple rules can be used to limit the aggravation of Diastasis of rectus abdominis diastasis

As we have seen, diastasis of rectus muscles, unfortunately, can not be actively prevented, but you can limit its exacerbation. A common mistake that many patients make is to do serious abdominal exercise training.
As explained many times, Diastasis of the rectus abdominis muscles is mainly a pathology affecting the tendon of the White Line of the abdomen.

In general, all tendons, including the White Line of the abdomen, cannot recover on their own, not to mention exercise that either leaves them unchanged or damages them even more with excessive strain. Therefore, in order not to aggravate an already existing diastasis, you should be cautious about physical activity . Exercise without excessive strain on the abdominal wall is permitted. The use of abdominal restraints can be a valuable temporary aid to prevent exacerbation of the pathology without claiming that they can lead to cure.

Finally, special attention should be paid to weight control, clearly overweight contributes to the exacerbation of the disease, so if present, diet should be counteracted and the problem addressed as soon as possible.

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Diastasis itself is not a disease, but rather a physiological condition. It is not a hernia: there is no defect in the white line, respectively, there is no risk of impingement of internal organs. At the same time, the expansion and thinning of the white line increases the potential risk of developing true hernias.

Causes of diastasis

Most often diastasis appears in the third trimester of pregnancy. This is one of the manifestations of physiological changes in the connective tissue of women during this period under the influence of hormones – the anterior abdominal wall is stretched due to connective tissue structures (and above all the white line) – otherwise the uterus with a growing baby would simply not fit in the abdominal cavity. In this case, the center of gravity of the body is shifted to the front, increases the curvature of the spine, increases the pressure on the anterior abdominal wall The second reason for the appearance and increase in diastasis – increased pressure in the abdominal cavity, including during some physical exercises.

In the postpartum period, the distance between the muscles decreases, but this process takes about a year. A survey of 300 women conducted by our Norwegian colleagues showed that 6 weeks after childbirth, diastasis persists in 60% of women, and 12 months later in only 33%. This is why we do not recommend considering surgical treatment of diastasis earlier than one year after delivery.

Symptoms of diastasis

Diastasis is often visible to the naked eye. To identify it more clearly, we ask the patient to lift her head and shoulders in the supine position. In this case, the rectus abdominis muscles contract and the bulge or vice versa, a depression along the line running from the sternum to the pubis becomes visible. Palpation allows you to more accurately identify the presence and degree of diastasis.

Diastasis can manifest itself with clinical symptoms. The loss of a strong “fulcrum” for the muscles of the anterior abdominal wall leads to a redistribution of static load, which in turn can lead to pelvic and lumbar pain, and in some, fortunately rare, cases – and violation of the function of the pelvic organs.

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Motherhood is a big responsibility, but it doesn’t mean you have to give up your own needs. Constantly sacrificing yourself can lead to a loss of individuality and sense of self-worth. To maintain harmony, it is important to find time to do your favorite things, meet with friends, and relax on your own.

Rest is a necessary component of harmonious motherhood. Taking time to relax will help you replenish your energy and restore your physical and emotional well-being. It can be a walk in the fresh air, reading your favorite book, or just some quiet time for self-reflection. Remember that rest is not a luxury, but a necessity for balance in life.

Maintaining harmony in motherhood and rest requires conscious effort. It is important to set boundaries and learn to say “no” when necessary. Trust your loved ones and share responsibilities to free up time for yourself. Scheduled breaks in your daily routine will help you conserve energy and balance your life.

At the end of the day, motherhood and recreation are not mutually exclusive concepts, but interconnected aspects of life. By finding a balance between family responsibilities and your own needs, you maintain harmony in your life and create a healthy and happy environment for yourself and your family.

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• Whether you are experiencing pain, bleeding, or leakage;
• Whether there is discomfort in the pelvis or lower back;
• Whether you have problems controlling urination or bowel movements;
• Is there a risk of rectal diastasis?

Rectal diastasis is a condition in which the rectus abdominis muscles diverge as a result of pregnancy. If your abdomen is protruding even months after giving birth, this may be a sign of diastasis. This condition is treatable, but requires a professional approach and a doctor’s consultation.

What happens to the body after a cesarean section

During a cesarean section, seven layers of tissue are cut or separated: skin, fat, fascia, muscles, peritoneum, uterus, and amniotic sac. Despite this, the abdominal muscle is usually not cut, but only separated vertically.

These layers heal differently. The skin can heal in 21 days, while the muscles can take up to six months to fully recover. Even then, they may not return to their original strength if you don’t work on rehabilitation.

How to start training

Listen to your body. If you feel pain, change the movement or stop doing it.

Start gradually. Do the exercises two to three times a week, gradually increasing the intensity.

Basic recovery exercises

Lying on your back: lie on the floor with your lower back pressed to the ground. Keep your knees bent and your feet on the floor.

Sitting position: sit on the floor, put your feet on the couch. This posture reduces tension in the back.

Hold these positions for 5-10 seconds, repeating them 10 times. These are basic movements that will gradually help you return to activity.

Expand your fitness horizons

Add aqua fitness (aerobics, swimming) and yoga to your program. These sports gently load the body and help strengthen muscles.

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Yoga is an ideal option for a useful and interesting pastime for expectant mothers. This is an activity that is becoming increasingly popular. The most important thing is that yoga is not only exercise, but also a kind of lifestyle. It combines a whole range of soft and smooth movements aimed at restoring all organs and systems of the body.

How is yoga useful for the expectant mother?

Rachel Rivera, a fitness instructor for pregnant women, explains that such classes help a woman feel energetic, relieve discomfort in the lower back, prepare the birth muscles for the most crucial moment of a woman’s life, relax the body and have a positive attitude towards childbirth, and most importantly, help to establish proper breathing, which is very useful during childbirth.

Regularly practicing asanas will help reduce the symptoms of toxicosis, reduce the risk of stretch marks, and make pregnancy, childbirth, and the postpartum period easier.

To attend classes from 12 weeks of age

The instructor recommends coming to classes from the 12th week of pregnancy. According to her, this is when the fetal nervous system and certain physiological changes in the woman’s body have already taken place. Two or three classes a week are enough to make her feel better and her pregnancy go smoothly.

• “Yoga is a very wise system for rejuvenating the body and mind,” adds Ms. Rivera. Quite often in the classroom it happens that a woman sees a new exercise and worries that she won’t be able to do it, and then she succeeds. And she is very pleased that her body can do many things. This gives the pregnant woman more confidence in her abilities.

The instructor offers not just classic yoga classes, but also combines different moves that are ideal for expectant mothers. Thanks to the exercises, you can prevent problems with varicose veins, which, by the way, are very common in pregnant women. With regular asanas, fatigue and swelling of the limbs, muscle tension, and blood circulation disappear.

Back and legs will hurt less

Yoga exercises also have a good effect on the uterus, strengthening its walls. This reduces the risk of premature birth and complications. The most important thing is to perform asanas without jerks and sudden movements, smoothly. In this way, they improve blood flow in the walls of the uterus and pelvis, strengthening the back muscles and spine. Accordingly, the baby becomes more comfortable in the mother’s tummy and moves more easily. The most important thing in increasing blood circulation during classes is that more oxygen is transported to the fetus, which is very important during pregnancy for the baby!!!!

Yoga will help to get rid of this discomfort. When the back is straightened, the internal organs take the correct physiological position, which improves their blood supply and function. Yoga can also help to balance hormones and the nervous system.

A very important aspect of the classes is exercises to strengthen the pelvic floor muscles. According to the instructor, by making them more elastic, a woman will help her child pass the birth canal more easily. And after childbirth, the muscles will contract, strengthen and tighten better and more efficiently, meaning they will return to normal faster. By the way, thanks to the ability to tense and relax the intimate muscles in time, you can avoid perineal tears and other complications.

When is exercise not recommended?

As the trainer explains, it is better to consult a doctor before exercising. If there is a threat of preterm labor or other contraindications, it is better to refrain. All movements of pregnant women should be smooth and gentle. A woman in position should listen carefully to her feelings and be guided by her sense of comfort in any of the positions or exercises.

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Deep breathing

Deep breathing is one of the simplest and most effective relaxation techniques to help reduce stress and calm the nervous system. Take a few minutes during the day to do a deep breathing exercise:

• Sit or lie down in a comfortable position;
• Close your eyes and breathe deeply through your nose, counting to four;
• Hold your breath for a few seconds;
• Slowly exhale through your mouth, also counting to four;
• Repeat this exercise for 5-10 minutes.

This simple technique helps to relieve tension and restore inner peace.

Meditation

Meditation is a great way to relieve stress and calm your mind. Even a few minutes of meditation can help you restore your emotional balance. Here’s a simple method for beginners:

• Find a quiet place where you won’t be distracted;
• Sit in a comfortable position, close your eyes, and focus on your breathing;
• Try to observe your thoughts without judging them. When you start to get distracted, bring your attention back to your breath;
• Start with 5 minutes of meditation a day, gradually increasing the time.

Meditation can restore inner balance, calm your nerves, and reduce stress.

Progressive muscle relaxation

This technique helps to relax muscles and relieve physical tension, which can be especially helpful after physical fatigue. Here’s how to do it:

• Sit or lie down in a comfortable position;
• Start with your toes and gradually move to your upper body;
• Tense the muscles of each part of your body (for example, squeeze your toes, then relax them), hold the tension for a few seconds, and then relax the muscles;
• Go through the whole body, stopping at each part: legs, abdomen, chest, arms, neck, face.

This technique helps relieve physical tension, improves blood circulation, and brings a sense of relaxation.

Yoga for relaxation

Yoga is a great way to relieve stress and restore emotional balance. Some asanas help to relax and calm the mind:

• Child’s pose – sit on your knees, then lean forward, touching your forehead to the floor. This pose helps to calm the nervous system;
• Cat-Cow pose – alternate upward and downward bending of the back on the four limbs, which helps relieve tension in the spine and improves flexibility;
• Dead Body Pose – lie on your back, close your eyes and focus on your breathing. This is one of the most relaxing poses that helps relieve stress and restore energy.

Yoga helps calm the mind, relieve physical tension, and restore emotional balance.

Visualization techniques

Visualization is a technique that involves creating calm and pleasant images in your mind to achieve inner peace. Here’s how to do it:

• Close your eyes and imagine yourself in your favorite place – on the beach, in the woods, or at a mountain resort;
• Imagine yourself breathing fresh air, feeling calm and harmony;
• Focus on the details – sounds, smells, colors;
• Stay in this imaginary place as long as you want.

This technique helps you to disconnect from everyday worries and plunge into a state of calm.

Aromatherapy

Aromatherapy can help create a relaxing atmosphere and relieve stress. Lavender, chamomile, ylang-ylang – these scents have a calming effect. Use essential oils in an aroma lamp or add a few drops to your bath to create a relaxing atmosphere at home.

Walking in the fresh air

Walking in the fresh air is a simple but very effective relaxation technique. Go outside with your baby, breathe in the fresh air, enjoy the natural sounds and scenery. This will help you relieve stress and restore your inner balance.

Conclusion

Relaxation for new mothers is an important part of maintaining health and emotional well-being. Relaxation techniques such as deep breathing, meditation, yoga, and outdoor walks can help relieve stress, improve mood, and restore energy. It is important to remember that time for yourself is not a luxury, but a necessity in order to be a healthy, happy and strong mother for your child.

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