132: Path to Wellness Through Pregnancy and Postpartum - a podcast by Katayune Kaeni, Psy.D.

What are the key factors to wellness? Wellness is important for everyone, but is vitally important during pregnancy and the postpartum period, both for new moms AND dads. Let’s talk about the key factors on the path to wellness.
 Adrienne Griffen is the founder and Executive Director of Postpartum Support Virginia. She started PSVA to fill a gap in services in her area. When she experienced postpartum depression and anxiety in 2002, it took almost six months to find the help she needed. Since then, she’s been providing information, outreach, and support to new mothers and the healthcare providers who serve them. For her efforts, Adrienne was selected as the Peer Specialist of the Year by the National Council for Behavioral Health in January 2016, and a Woman of Vision by Arlington County’s Commission on the Status of Women in June 2018. Adrienne graduated from the US Naval Academy and has a Master’s in Public Policy from Harvard’s Kennedy School of Government. Her early career included military and government service at the White House, Pentagon, and IRS. Adrienne lives in Arlington, VA, with her husband and three children.
 Show Highlights:
 Adrienne’s The Path to Wellness, a one-page summary to help moms; it starts with the basics and moves into self-care, social support, therapy, and medications

The scaffolding approach of The Path to WellnessSelf-care and its four key components: eat, sleep, exercise, and time off

How Adrienne helps moms realize the necessity of self-careTips to get good sleep (4-5 uninterrupted hours) for new moms

Nutrition for new moms: eat when the baby eats, and focus on nutrient-dense, high protein snacks with lots of waterTip: stock a feeding station wherever you feed the baby

To get good exercise, go for a walk outside, which can benefit both mom and babyTo get “time off,” figure out what can make you better for the day, whether it’s showering, yoga, meditation, journaling, etc.

For social support, get connected to other women who are going through the same thingSupport will give you validation, normalization, and hope

Social support can take varied forms, so find the one that works best for youIn-person support groups can offer positive reinforcement

Talk therapy or counseling can help moms gain control over emotions and learn coping strategiesOne goal is to “soften up” women who are in a brittle state so they can be more stable

Medications are not a first step, but some are safe for pregnant and breastfeeding momsWhy there are many misconceptions and much misinformation about medications

Why mental health meds are perceived as optional, but not other medsHow these valuable interventions help new moms

Why we do new moms a disservice by not talking about postpartum issuesHow single moms can find the help and support they need

The value in short-term help, especially for getting good sleepThe warning signs of too much sleep, not falling asleep well, or not staying asleep

Words of Hope from Adrienne: “You are not alone. You are not to blame, and with help, you WILL be well.” 
Resources: 
www.postpartumsupportinternational.org 
Find PostpartumVA on FacebookContact Adrienne: adrienne.griffen@gmail.com
Find the printable Path to Wellness sheet:http://www.postpartumva.org/wp-content/uploads/2013/11/Path-to-Wellness-February-2015.pdf
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Website of Katayune Kaeni, Psy.D.