Blog courtesy of Daisy Jones
Photo via Pexels

Body changes in new mothers encompass many areas over an extended period of time, and often there are expectations that can be challenging to overcome. From seeing the way motherhood and pregnancy is portrayed on television and in magazines to navigating the comments that come from well-meaning but misguided friends and family members, the way we view our bodies both during and after pregnancy can create lasting body image issues. That’s why it’s so important to have clothing that fits well, keeps you comfortable, and boosts your confidence so you can focus on this time with your new baby. During the 12 weeks post-delivery–often called the 4th trimester–you’ll want to find flattering, comfy clothing that doesn’t break your budget.
 
The good news is, you don’t have to buy a whole new wardrobe. Investing in a few well-made pieces will help get you through this time in comfort and style so you can enjoy all those precious moments with your baby. These pieces will help you manage everything from breastfeeding to navigating wellness checkups with ease.
 
Here are a few things to consider as you navigate the last stages of your pregnancy:
 
Your body will take time to recover
 
After delivery, it can take several months for the body to recover fully. Your uterus needs time to shrink back to its original size, and your hormones will likely fluctuate. If you’re breastfeeding, your breasts will grow and may become firm to the point of pain; it’s important to talk to your doctor if you’re experiencing pain that doesn’t lessen during feedings. Breastfeeding can also often make you feel hungry, thirsty, and tired, so it’s crucial to stay hydrated and eat protein-packed snacks during the day.
 
Find the best bras for your current needs
 
Whether breastfeeding or not, your breasts will undergo some changes during the 4th trimester and may be tender, swollen, or different in size as your body heals. This means you need to have plenty of support as your body adjusts, so it’s wise to invest in a few new bras. Rather than buying for the size you want to be down the road,  search for supportive bras for hard to fit sizes to ensure you find the right fit.
 
 Don’t know your size? Use a measuring tape to find your underbust number by wrapping it all the way around your back and beneath your breasts (if it’s an odd number, round up). To find your cup size, wrap the tape around the fullest part of your breasts, across the nipples. Use this handy bra size tool to find the right fit.
 
Invest in tops that make you feel stylish and confident
 
The right bra can help you feel better, and the right tops can boost your confidence and keep you comfortable whether you’re feeding the baby or running errands. Look for classic colors and cool fabrics that will help combat those hormonal hot flashes and warm weather. Neutral colors can be paired with just about anything, from a cute skirt to yoga pants, and these tops will give you a wardrobe boost that will take you through the 4th trimester and beyond.
 
Take care of yourself
 
While making the right style and comfort choices with clothing is a great way to practice self-care, it’s also crucial to make time for yourself as you and the baby recover from delivery. The 4th trimester is a time of change that can leave you both exhausted and stressed, but by focusing on your mental and physical health and using different methods to boost your confidence, you can bring some positivity into what can often be a challenging time.
 
Whether you’ve just had your first child or your fifth, knowing how to care for yourself is imperative. By giving yourself time to recover, and investing in stylish, comfortable tops and bras, you can practice self-care and keep stress at bay in order to enjoy this time with your baby.

Blog Courtesy of Elena Davis
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The recent pandemic affected people's lives in countless ways. For some, it was a case of adapting and surviving, while others relished being thrust into the unknown. The forced changes in society led to businesses collapsing, but it also paved the way for new opportunities for women to start their own businesses or work online. Today, Teton Women’s Health Center shares everything you need to know.
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Background
A few common areas in a woman's life affected by the pandemic include: 

•           Career. According to recent reports, during COVID-19, female unemployment was nearly double the rate of male unemployment. This forced women into seeking alternative work opportunities, many of whom found creative ways of making money.
•           Child care. Women still bear the brunt of child care, and the lack of support from the schooling system during the pandemic forced many families to reassess their situations. There was the expectation that parents needed to homeschool their children, which required a balancing act.  This led to many women leaving their careers to be at home with their kids. Work-from-home jobs increased in popularity.  
•           Mental health. Because of social isolation and too much time at home, many women were forced to think about a new career direction. Many women prioritized mental health by reaching out and finding support groups.
•           Physical health. The combination of social isolation and working from home during the pandemic have made it remarkably easy for one’s weight to grow into unhealthy ranges.

Working OnlineIf you've had to change course due to the pandemic, consider working online. Doing work from home gives you more flexibility and opens up a world of inspiration to start your own business. Popular online vocations include transcription services, online content writing services, virtual assistants, and online tutoring. 

Starting and Marketing a Business 
Women who establish their own companies should identify potential opportunities in their area. Starting an online business is one thing, but if you'd prefer to offer a service, consider creating a hiking group, dog walking, or boot camp.

If you do start your own business, consider forming a limited liability company (LLC). An LLC has many benefits, such as tax advantages, limited personal liability if something goes wrong, and less paperwork. The easiest route is to hire a formation company to file the paperwork and state rules. It’s also wise to invest in a cloud accounting system. This will make keeping track of your business’s finances straightforward, and you won’t have to worry about losing backups.

Once you've finished the business administration portion, the marketing begins. Marketing your new business is key to success. Outsource your website and logo design to a graphic designer or web designer, and ask them to create a media kit. If you're going to send images, compress them without losing quality when you use a free tool to convert JPG to PDF online. This method will allow you to convert multiple files into one PDF.

Next, select a few relevant social media platforms and post regularly. Consider using a small budget to promote your posts to your target market. Depending on your business type, recruit friends and family to start promoting you online. 

The Positive Effects of the Pandemic 
The pandemic certainly affected women differently, from their home lives to their careers. Although these changes haven't been easy, many have used the opportunity as a springboard into alternate careers where they're discovering their creativity. If you found that your world was turned upside down by the pandemic, look for ways that you can transform it into a positive. COVID may have changed the world, but that doesn’t mean you can’t carve your own path as well.
 
Teton Women’s Health Center offers a variety of women's health services in Idaho Falls, from preconceptual counseling to prenatal care to the delivery of your baby. Call 208-523-2060.

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Blog courtesy of Daisy Jones
​Image via Pexels

Providing nourishment and establishing a strong bond with your baby are two of the most profound benefits of breastfeeding. Yet, the experience is not all sunshine and rainbows. Breastfeeding mothers commonly contend with clogged ducts, supply issues, cracked nipples, and other painful conditions. 
 
Practicing self-care can help you manage breastfeeding-related challenges. Here’s how you can incorporate self-care activities into your day when you’re low on time and energy.
 
Teton Women's Health Center offers exceptional obstetrical and gynecologic care to the women of Idaho Falls. Call 208-523-2060 to make an appointment. 
 
Capitalize on Nap Times
Standard newborn parenting advice encourages you to sleep when the baby sleeps — wishful thinking when the dishes and laundry are piled up and you have other kids to care for. Fortunately, babies sleep a lot, which gives you pockets of time to be productive and to also do something enjoyable.
 
Use napping windows to read a book, meditate, engage in a hobby or yes, take your own snoozing ( assuming your other children are being cared for). While you won’t be able to make up for all your lost sleep, studies show that a power nap can improve alertness and reduce stress.
 
Exercise With Your Baby
Sadly, you can’t create more hours in the day, but you can prioritize activities and employ strategies to manage your time more effectively. Exercise should be high on your to-do list. A good fitness routine keeps your body in peak physical health and elevates mood and energy levels, both of which can typically use a boost, especially in the early days of parenting.
 
Babies are surprisingly excellent workout companions. Once you’ve been given the all-clear by your medical provider to resume physical activity (usually six to eight weeks after delivery), start slow by taking your little one for stroller walks. Build up to include a mix of cardio and strength exercises. Depending on where you live, there may even be a group that offers “baby and me” fitness classes.
 
Enjoy the Rest of Your Family
Though you and your partner are knee-deep in the trenches of parenting, carve out moments to reconnect as a couple. Designate a date night or at the very least, take some time each day to check in with each other and have a conversation that does not revolve around poopy diapers and spit-up.
 
With your baby literally attached to your hip, finding time to bond with your other children can be hard. Create a realistic plan that alleviates this problem and ensures that each child gets to spend quality time with you. Here are a few ideas to maximize your time together:
 
•        Eat meals as a family which offers opportunities to bond.
•        Establish a predictable bedtime routine when your children can count on your presence.
•        Invite your kids to help you with household tasks which can make them feel like valued family members.
•        Schedule solo time with each child to do an activity of their choosing.
 
Be Kind to Your Body
Nursing moms often suffer from sore, achy, and downright painful breasts. Ease discomfort and make your experience more pleasant with these essential supplies:
 
•        Cooling gel pads
•        Nipple cream
•        An ergonomic breastfeeding pillow
•        Supportive, comfortable nursing bras
•        Properly-fitted flanges, if using a pump
 
Seek Help for Postpartum Depression
 
After having a baby, many women experience what is known as the "baby blues." This is a normal and common reaction to the hormonal changes and lack of sleep that comes with having a newborn. However, some women experience more severe symptoms, such as feelings of sadness, anxiety, and loneliness that last for weeks or even months. This condition is known as postpartum depression (PPD), and it can be extremely difficult to manage on one's own.
 
Thankfully, counseling is available online. Online therapy offers a number of benefits for women struggling with PPD. First, it is very convenient and can be done from the comfort of one's own home. Second, it is often more affordable than in-person therapy. Third, it provides a sense of anonymity and privacy that some women may find helpful. Finally, online therapy can be very flexible, which can be especially helpful for women with young children.
 
While self-care won’t completely eliminate difficulties with breastfeeding, it can certainly better equip you to handle such challenges and improve your overall well-being. If you’re worried that taking time for yourself will take attention away from your baby, remember that the benefits of self-care extend to your little one. And if you’re feeling anxious or depressed, be sure to connect with a mental health professional. A well-rested and healthy mama makes for a happy and healthy baby.

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Parenting is a special journey. After all, not everyone will have the chance to raise little human beings into full-grown ones. It’s definitely a responsibility that should not be taken lightly, so here's a guide to help you, parents, navigate the nuances of this world, so you can successfully nurture your little ones through every age and stage of their precious lives.
 
Health and Fitness
A focus on nutrition, exercise, and sleep will ensure that your kids remain strong and healthy.
 
9 Must-Eat Nutrients for Your Child
Best Ways to Help Children Fall Asleep at Nap Time
 
Mental Health
Keeping up with your children’s mental health ensures that they grow up to be kind, empathic, and productive.
 
Recognizing Mental Health Problems in Children
Adolescent Depression: What Parents Can Do to Help
 
Intellectual Development
Keeping up your kids’ brain development by keeping them engaged and challenged is vital in helping them reach their full potential.
 
Encourage Learning with Puzzles
How to Help Your Teen Develop Good Study Habits
 
Safety and Security
Educating your kids will equip them against the world’s many dangers because you won’t always be around to protect them.
 
Safety Hazards to Watch for Around the House
Teach ‘Stranger Danger’ in 4 Easy Steps
 
Self-Care for Yourself
While you may want to save every ounce of energy you have for your children, you need to budget some time for yourself and your interests as well.
 
Make Time for Yourself: A Self-Care Guide for Busy Parents
Use a Free Resume Builder to Help Land a Job You’re Happier With
Ensure You Establish and Maintain a Healthy Work-Life Balance
Working Parents, Save Time for Hobbies
 
When raising children, you really do have to be prepared to roll with the punches and change your methods as they grow. Parenting is a journey, after all, and one that’s rife with challenges in more ways than one. However, in exchange, you do get to enjoy the company of little humans and watch them grow. That, in itself, is the reward right there.
 
Photo via Pexels
Article courtesy of Daisy Jones
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Teton Women’s Health Center offers services ranging from clinic visits and office procedures to hospital management of our patients with antepartum care, deliveries, surgeries and acute gynecological care at both Mountain View Hospital and Eastern Idaho Regional Medical Center. Reach out for more info today! 208-523-2060

The Life of a Single Mom is committed to seeing no single mom walk alone. Connect with us to find out more! 225-341-8055

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Image from Unsplash
Blog courtesy of Elena Stewart

Have you been going through a phase of stagnancy? Perhaps your mid-life or quarter-life crisis is just hitting. Either way, sometimes we just need a little push towards betterment and improvement. At Teton Women’s Health Center we believe that small habits amount to significant change. In the guide below, we share essential transformative practices that will help you improve your life and level up your wellness in a big way. Let’s get into it.
 
Level up Your Sleep 
Yes, everyone knows that sleep is critical to improving your life. But this one has been touted for centuries because it really works! The Sleep Foundation recommends that women get between 7-9 hours of sleep each night, which is an excellent place to start. Once you’ve started getting enough sleep, why not improve your sleep experience too? If you’ve been using an old hand-me-down mattress or cheap bedding, splurging on well-formulated sleep essentials will be the way to go. Soft sheets, fluffy pillows, and a well-made bed can make all the difference too. Bonus: add a night-time routine to induce better quality sleep. Have a long shower, light a candle, meditate, read a book - all these pre-bedtime activities can reduce the chances of insomnia and induce a deeper sleep.
 
Level up on Social Media 
You know what they say - comparison is the thief of joy. While social media is vital for keeping in touch with friends and news, it can also negatively affect our well-being. The ‘doomscrolling’ symptom is common amongst women especially - where the urge to keep scrolling leads to comparison and negativity. Try to implement social media hygiene into your life - for example, not browsing before bed or after you wake or limiting usage to just an hour or so every day. While it may feel weird not to pick up your phone and look through social media every couple of minutes, you’ll find your mind clearer and more mindful in the long run.
 
Level up by Making Lists 
List-making has been proven to help with organization and mental health. If you find yourself all over the place, forgetting things, and feeling scatter-brained: this activity is the one for you. Just open your notes app and list things down - from groceries and to-dos to solutions for problems and things you can do while bored. Making lists is an excellent way to gain back control of your life and seize ownership over everyday experiences.
 
Level up by Getting Regular Checks 
EverydayHealth writes that medical tests such as mammograms, cholesterol screenings, and pap smears are essential to every woman’s health. Be sure also to visit a clinic like Teton’s Women Health Center for regular obstetrical and gynecologic checks and healthcare. By investing in your health, you’re committing to feeling good and improving your life from the inside out.
 
Level up Your Career 
Education is the ideal way to boost your career prospects and earning potential. But if you’re a lady on the go, you likely don’t have time to commute to school and commit to classes every day. Earning a degree online is the perfect alternative, as you’ll be able to continue working or tending to family obligations - all while improving your educational qualifications! And you’ll have the opportunity to make a career switch too. For example, a degree in information technology will foster learning in networks, IT foundations, cloud foundations, and more, which you can apply in a wide range of industries. When looking for an online school, ensure it is accredited and offers competitive tuition rates.
 
At the end of the day, living a better life is all about change. To achieve growth and self-improvement, you will have to adopt a fresh mindset, positive attitude, and helpful habits. The good news is that by doing so, you’re setting yourself up for a drastically improved quality of life! So get out there and level up on your life today.
 
Enjoyed this article? Be sure to check out the Teton Women’s Health Center for more informative content today.

Image via Pexels
Blog Courtesy of Daisy Jones

If you carry a gene for a genetic disorder that increases your risk of passing a disease, birth defect, or developmental condition onto your unborn child, you may have some concerns about having a baby until you’ve explored all your different options. For instance, you may wish to meet with a genetic counselor and undergo genetic testing before or during pregnancy — especially if inherited diseases run in your family or you belong to an ethnic group where genetic risks are more prevalent.
 
The following advice presented by Teton Women’s Health Center will help you to plan for pregnancy if inherited conditions run in your family, so read on to learn more about genetic counseling, testing, and the types of disorders that can be passed down from parent to child. 
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Gather Family History InformationGathering information about your family health history is one of the first steps you should take if you’re thinking of having a baby, as a family history of genetic diseases, birth defects, or developmental disabilities could increase your risk of passing these conditions onto your child. MedicineNet notes that some examples of genetic conditions that can be passed down from parent to child include:

• Birth defects such as cleft lip, heart defects, and hearing loss.
• Genetic disorders and syndromes such as Marfan syndrome, Prader-Willi Syndrome (PWS), Down syndrome, Williams syndrome, Fragile X, Smith-Magenis, Angelman, Smith-Lemli-Opitz syndrome (SLOS), Lesch-Nyhan, Cornelia de Lange, Rhett syndrome, Cri-du-chat syndrome, Tay-Sachs, and Sotos syndrome.
• Other health conditions such as sickle cell disease, cystic fibrosis (CD), spinal muscular atrophy (SMA), thalassemias, and hemoglobinopathies.

 
After gathering your family health history, share this information with your doctor and follow his or her recommendations as closely as possible. Recommendations may include genetic counseling, genetic testing, dietary and lifestyle changes, and pre-conception supplementation.

Meet With a Genetic CounselorIf your medical doctor refers you to a genetic counselor, this type of professional can help you to understand your genetic risks — including your chances of passing an inherited condition onto your baby. A genetic counselor can also help you to determine whether genetic testing is right for you.
 
Parents magazine explains that genetic testing can be used to screen for diseases and conditions such as cystic fibrosis, Fragile X syndrome, blood disorders, Tay-Sachs, and spinal muscular atrophy. Health insurance sometimes covers the cost of genetic testing when your doctor refers you, so be sure to check with your carrier.
Plan for BabyOnce you’ve gathered your family history information and completed genetic counseling and/or genetic testing, you may be ready to start planning for your baby. As mentioned above, follow your doctor’s recommendations to protect yourself and your unborn baby — and start preparing your family’s finances. Additionally, you may also want to discuss leave benefits associated with the Family and Medical Leave Act.
 
As part of your pre-pregnancy financial planning, you might also choose to move to a larger home for your growing family — and maybe even save for a down payment on a house. Saving for a down payment takes time and budgeting, however, so it’s important to make changes to your spending, pick up extra work when possible, and check your credit early on in the process so you’ll have plenty of time to improve your credit score before applying for a mortgage.
 
If you plan on applying for a home loan in the near future, be sure to shop around for mortgages and compare loan types and rates. PennyMac USA is one type of mortgage lender to consider,  as conventional, VA, and FHA loans are available to those who qualify. Other mortgage lenders include Quicken Loans, U.S. Bank, Wells Fargo, and Guild Mortgage. Local options include Bank of Idaho, Bank of Commerce, Idaho Central Credit Union and Zions Bank, among others.  You may also wish to look into state-specific programs for first-time homebuyers, depending on where you live.
 
You’ll be spending a lot more time at home with the new addition to the family, so you may want to consider making a career transition so that you’re able to work from home. This may even involve starting a home-based business. If so, this will require setting up a home office and getting what you need on the technology front, such as whatever hardware and software you may need. There are a lot of free tools available that can help you keep costs down. For example, you’ll want to come up with a catchy logo, and it’s possible to design one for free with an online business logo creator. This saves you money by not having to hire a graphic design pro.

The Bottom LineHaving a baby is a huge decision, and it’s one that takes careful planning and consideration — especially if genetic conditions such as Marfan syndrome, Fragile X, or cystic fibrosis run in your family. By considering your family medical history, meeting with a genetic counselor, and making a few healthy changes before getting pregnant, you’ll reduce your risk of passing a genetic disorder or disease onto your baby — and ensure your little one will live a happy, healthy life.
 
Services at Teton Women’s Health Center range from clinic visits and office procedures to hospital management of our patients with antepartum care, deliveries, surgeries and acute gynecological care at both Mountain View Hospital and Eastern Idaho Regional Medical Center. Contact us today for more info! 208-523-2060

As a woman, no matter what stage of life you’re in, you always want to look and feel your best, whether at work or for a night out on the town. Maybe you’re trying to spruce up your wardrobe, to have more energy to do what you love, or you’re striving to bring more joy to your life. Whatever you’re after, we have some tips just for you:
 
Wear Clothes That Flatter Your Body
 
Much of our physical characteristics are defined by our genetic makeup, so instead of wishing for a different body type than the one you inherited at birth to fit the clothes you like, choose clothes that fit well and flatter the body you have. You’ll feel much more comfortable in your own skin, and you’ll be able to highlight your most attractive features by selecting the right piece of clothing: sleeveless tops to accentuate your arms, wide-legged trousers to balance broader shoulders, or V-necks to elongate your torso. So pick up a few flattering pieces and go from day to night in style.
 
Add Accessories that Make You Sparkle
 
The right accessory can brighten up or update any outfit and make you feel like a million bucks. Adding a belt to your dress or suit can help define your waistline; a pretty scarf around your neck can bring a touch of whimsy to what you're wearing. And don’t forget to include jewelry to complete your look as you get ready for the day. Tiger’s eye jewelry is a timeless classic that can effortlessly bring an outfit together. Some believe that this golden to red-brown gemstone has healing properties for the body, the mind, and the soul, and that it can even eliminate negative energy; so wear it as a bracelet, a pendant, or earrings and experience its benefits for yourself.
 
Make Exercise a Part of Your Day
 
Whether you get up early in the morning and go for a jog around the neighborhood or you use part of your lunch hour to hit the gym and do some cardio, getting some exercise is not just good for your body, it’s also great for your mind. Studies have shown that moderate aerobic exercise for 30 minutes a day helps lower your blood pressure while improving your levels of good cholesterol. It can also prevent bone loss which leads to osteoporosis, and it’s great for relieving tension and stress. So don’t skip your workout routine, and keep your energy levels up throughout the day.
 
Keep Your Face Radiant
 
To keep your face looking young and healthy, use a facial cleanser morning and night to get rid of dirt, oil and impurities. As part of your morning routine, apply a broad-spectrum sunscreen before getting out the door to prevent sun damage and skin cancer, even in the winter months. At night, try not to skip your regular skincare protocol, even if you’re tired. Take time to remove your makeup and cleanse your face as it’s been exposed to grime and outdoor pollutants during the day. Using an ultra-moisturizing night cream will nourish and brighten your skin as well as help reduce the appearance of wrinkles while you sleep. After a good night’s rest, you’ll be ready to face a new day with radiant skin.
 
Looking your best isn’t just for the people around you; it’s a great way to feel good about yourself and improve your self-esteem. So pick a wardrobe that flatters your body, add a few accessories to set you apart, and get ready to shine.
 
From pre-conceptual counseling to delivery, tetonobgyn.com is there for you every “baby” step of the way! Call our office at 208-523-2060 to schedule an appointment.
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Image via Pixabay
 
 Guest post by Elena Stewart

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**Image via Pexels

Starting a business is an exciting but challenging adventure. Add in a new baby, and this challenge can seem even more daunting. Do not let that cute little face intimidate you. You can start a successful company and still tend to your new family member if you tap into these four recommendations from Teton Women's Health Center.
 
1. Create a Schedule
While you will often do double duty as a parent and entrepreneur, creating a schedule helps you and your partner work together to maximize time. It ensures all family duties are addressed, your little one is tended to and you still have time dedicated solely to your business development.
 
Compare your two schedules, including baby duties, work, household errands, chores, and extracurriculars. Develop a family schedule that allots baby-free time for you to focus solely on your business.
 
2. Streamline Work Tasks
Finding strategic ways to streamline work projects helps your company progress faster and gives you more time to snuggle your new bundle of joy. A great example is applying for an employer identification number. An EIN is a tax ID number that the IRS uses to identify your company and track payroll taxes. Applying for one saves you time and energy down the road when you file your federal and state taxes, be it annually or quarterly.
 
Marketing is another area to streamline business procedures. Complete a thorough market research analysis to get a comprehensive understanding of your audience and their needs. Knowing this data right away helps you create effective marketing campaigns so you don't waste time and energy on unimpactful advertising.
 
A well-designed logo is essential to separate your business from the competition, build brand awareness and make a strong first impression on consumers. Instead of spending time and money hiring a design company, you should use an online logo maker to make it yourself. There are varieties of designs, fonts, and colors; you simply choose an icon, style, and text to create a unique logo. According to one report, using a signature color for your company can enhance brand recognition by 80%, so use a signature color with your logo and throughout your products, marketing, and website design.
 
3. Invest in Baby Accessories
A few quality products can put your baby at ease during the day. Not only can a white noise machine help your baby sleep better, but it also drowns out work noise, like typing, phone calls, or music. Just be sure the noise is less than 50 decibels. Otherwise, it could damage your baby's hearing.
 
Purchase a quality rocker for your little one as well. Rockers today offer loads of bells and whistles, such as vibrations, Bluetooth players, and built-in noise machines. This investment also puts your baby to sleep so you can complete items on your to-do list.
 
4. Find a Reliable Sitter
There are times when both you and your spouse have commitments and need an extra hand to help with the baby. Find a trustworthy babysitter who lives close by. Friends and family members make excellent sitters; otherwise, find a young adult in your neighborhood. Community websites often have options for parents to post about local sitter recommendations, or you can search an online babysitter directory.
 
Being proactive helps you find balance during this challenging stage of life. By making strategic choices, you can successfully launch a business while still giving your little one the love and attention he or she needs.

Article courtesy of Daisy Jones

(Photo by Pixabay)

We know that physical health is crucial, but so too is our mental health. With the stress of daily life and so many of us pressed for time, it’s difficult to find ways to enhance or implement changes to boost our mental health. Fortunately, there are several easy ways to do just that. With a little planning and an open mind, you can live your best life.
 
Set small goals
 
Many people are perfectionists to some degree, but it can be difficult to live up to our own expectations. Knowing how to set small goals and work to attain them will help you derive satisfaction, feel a sense of pride, and will keep you from feeling overwhelmed. Keeping realistic expectations is one of the keys to success, no matter what the goal is.
 
Take a new approach at work
 
Work is one of the top stressors for adults, and many Americans are dissatisfied with their jobs. Most likely, it’s not the actual work that causes unhappiness so much as how we manage our feelings and behaviors related to our job. Simple tweaks like adjusting your perspective with a monotonous task, or remembering to slow down, or even changing your work schedule slightly can make a significant impact.
 
Outsource tasks
 
Aside from work, personal responsibilities are right up there in the list of top stressors. Yes, we all have these stressors, but implementing certain hacks can reduce frustration or even eliminate unnecessary stress. For example, if you struggle with getting home to walk your dog every evening, consider hiring a dog walker. If you’re overwhelmed with making dinner every night of the week, try meal-prepping, or turn to a meal delivery service.
 
Exercise
 
Getting in daily exercise is a well-known mood booster, and it’s especially effective if you spend time outside. Soaking up the sunshine can improve positive thoughts and keep you looking forward. Remember those small goals we talked about? Well, daily movement is one of them. Make an appointment with yourself to spend at least 30 minutes every day walking, going for a run, taking a hike, bicycling or enjoying a fitness class. You’ll enjoy an improved mood and better sleep.
 
Learn to relax and focus
 
Meditation and yoga can help you learn to focus on the present moment, boost your energy levels, relieve anxiety, and learn breathing techniques that will allow you to relax just about anywhere you are. These techniques are especially helpful when you’re dealing with work or family frustrations.
 
Put work into relationships
 
Whether it’s with a significant other or a family member, working on your relationships can help you achieve happiness or closure. Have a formerly close friend you’ve lost touch with? Write a letter, or make a phone call. Keeping healthy relationships alive and well will help you feel better on a daily basis.
 
Avoid stress triggers
 
In the age of technology, when everyone has a smartphone at hand, it can be difficult to avoid stressful interactions, particularly when it comes to social media, which can be especially harmful to people who suffer from anxiety or depression.  Be sure to take care when using these modes of interaction, especially if you know it triggers uncomfortable feelings.
 
Journal
 
Not everyone is comfortable with talking about their feelings or issues, and that’s okay. Instead, start a journal and write down negative thoughts instead of venting about them to others. Relieving yourself of those thoughts will allow you to focus on the positive things in your life.
 
Go Back to School
 
Many people find completing a degree to be a good way to boost mental health. While increasing your education can certainly help you earn more money, it also keeps you focused and engaged, which is precisely the kind of mental exercise that will make you feel better about yourself.  There are plenty of online programs that work around your schedule, so it is easier than ever to start or finish a college degree.
 
We’re all navigating a crazy time in our lives, which is why devoting time to our mental well-being is so necessary. Slow down, consider these tips, and see what you can do to find calm and peace in your life.
 
 Article courtesy of Elena Stewart

If your family has been isolating together since the early days of the COVID-19 pandemic, tensions may be on the rise in your household. Let’s face it - as much as you love your family, it’s hard not to get on each other’s nerves when you’re cooped up indoors for an indefinite amount of time. As life gradually begins to feel normal again in many areas, you can find new ways to address and alleviate these tensions. If you’re struggling with any of these sources of tension in your household, here’s how to lighten the mood.
 
Avoid Chaos and Confusion
 
Since the COVID-19 outbreak began, your family’s usual routines may have been thrown out of whack. Suddenly, your kids were home from school, you were working remotely, and you had to say goodbye to the old schedule that your family had followed for years. This may have caused confusion and chaos in your household, but establishing new routines can help you feel like you’re in control again. Create morning, afternoon, and evening schedules that everyone can follow so your family can regain a sense of stability throughout the next phase of this pandemic.
 
Address Lack of Exercise
 
Chances are, your family has been spending most of their time indoors for the past few months as a precaution. But according to MetalBladeCycles, a lack of physical exercise can contribute to stress and anxiety, and you’ll likely end up taking these negative emotions out on each other.
 
If you’ve all been feeling a bit moody and sluggish lately, it’s time to exercise outdoors! Try engaging activities like running, hiking, biking, and even rock climbing - all of these sports will boost your family’s overall health.
 
Gaining Quality Time
 
Perhaps your family has been neglecting opportunities for memorable quality time, and because of this, you’re feeling distant from each other. In addition to outdoor sports, your family can also take advantage of time in nature to simply relax together. Try spending a sunny afternoon in your backyard, having a picnic at a nearby park, taking a road trip to a local beach for the day, or even going on a weekend camping trip. Afterward, your family will feel refreshed and rejuvenated!


Make Space for “Me Time”
 
Getting enough “me time” is especially important for people in your household who happen to be introverted, but that can be tough to achieve when everyone is in isolation. According to VeryWellFamily, kids need time alone to develop their imaginations and feel more independent. They might enjoy solo activities like drawing and painting, playing with blocks, or telling stories with their dolls and stuffed animals, which will give you a break! If you want to encourage your children to spend more time reading, consider purchasing a few entertaining graphic novels for them. Before buying a particular book, research the storyline, make sure it’s age-appropriate, and check out a few Amazon reviews to ensure your kids will enjoy it.
 
Self-isolating is the simplest way to protect your family from contracting COVID-19. But there’s no denying that taking these precautions does present new challenges for your household. Many families in isolation feel exhausted and frustrated by the events of this year. However, if you come up with strategies to safely enjoy outdoor activities, find new sources of entertainment for your kids, and give everyone in your family some more time alone, your household will be able to ride out this pandemic with ease!

Guest blog courtesy of Elena Stewart
 
Photo via Pexels