Managing Stress: A Guide For Breastfeeding Mamas
Let’s face it—if you’re a new parent, it’s probably safe to say that you have experienced a stressful life event at some point in time. Whether it involves caring for a new life and the uncertainty and pressures of parenthood, navigating changes in relationships, finances, work or even illness, potential triggers for stress exist all over. Finding ways to manage these stressors in daily life can be challenging, but so important—especially for the breastfeeding mama!
Studies show that more than 40% of breastfeeding moms experience at least two stressful life events in the first year after welcoming a child. These stressors are linked to a lower breastfeeding initiation rate and shorter duration of breastfeeding.
How does stress affect my milk supply?
If we think about the hormones involved in lactation, we can better understand how stress influences your breastfeeding experience. Prolactin is the primary hormone responsible for making milk, and oxytocin plays a role in removing milk from the breasts, eliciting that milk-ejection reflex. When you experience a temporary but intensely stressful situation, you may notice that your let-down reflex is inhibited. This is due to the cortisol level in your body during the time of stress interfering with the milk that is available to the baby. So, while high levels of cortisol won’t necessarily affect long-term milk production directly, suppressing the milk-ejection reflex for extended periods of time will have a cascade of effects on your breastfeeding journey. Incomplete emptying of your breasts will lead to engorgement, plugged ducts, mastitis and/or infection. You may also notice your baby becoming fussier at the breast along with suboptimal weight gain. If these conditions go unchecked and untreated, over time you will notice a drop in your milk supply.
Isn’t breastfeeding supposed to lower my stress?
Yes! It is an interesting relationship, because while experiencing stress can affect breastfeeding negatively, a great way to help manage stress… is to breastfeed! Breastfeeding increases the amount of oxytocin in your body, allowing you to feel relaxed, feel love and connected to your baby, and keep your milk flowing. It is important to be able to identify and acknowledge what your stressors are in order to decrease or even eliminate them. Sometimes this means having hard conversations, reaching out to family for support with childcare or creating a budget to help with financial overwhelm. Having support is key—and a lactation consultant can help you work through your stressors influencing breastfeeding, and give you tools to protect your milk supply and enjoy your feeding journey.
So how can I manage my stress as a breastfeeding mama?
To promote relaxation, creating an optimal feeding climate for you and your baby is important. Having a comfortable spot or a special pillow, making your favourite cup of tea or even watching a good TV show are some ways to create a positive feeding environment. Remember, your baby will be able to sense when you are stressed and tense, which in turn affects their behaviour at the breast. Other relaxation strategies you can try at home are:
Take a warm shower or bath prior to feeding
Turn on some calming music
Deep breathing exercises
Remove negative distractions (other people, excessive noise)
Recite positive affirmations or meditate
Prayer
Look at and talk/sing to your baby
Spend time skin-to-skin with your baby before and after feeding
Parenthood is a major adjustment and can be overwhelming to say the least. It is common to feel stressed, anxious and/or depressed when big life changes happen, and you should never feel shame in reaching out for support. If you are experiencing ongoing, unrelieved psychological distress, contact your healthcare provider for further assessment.
At PUSH, we recognize the challenges many new moms encounter, and can offer you feeding and infant care support whenever you need it along your journey. Contact us and chat with a lactation consultant and Registered Nurse today.
