Doula and author Rebecca Schiller founded the human rights charity Birthrights and wrote the book Your No-Guilt Pregnancy Plan. In this episode, Rebecca revels why she quit her job to become a doula, and why she’s passionate about reminding new mothers that they still matter, and that if they’re struggling, it’s ok to ask for help. Rebecca explains how a doula can support women in the postnatal period, and how much you can expect to pay. She lists some fantastic resources, so please check the links below. She also discusses where to seek help if you feel that your hospital failed you during the birth, or if you need birth trauma support services. She highlights how important it is to say to a postnatal mother “how are you?” and, crucially, to then listen to the answer! As we always say, if you’re not satisfied with your GP, midwife or health visitor, keep going back until you meet someone that will listen to you.

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Links:

NHS postnatal support link - https://www.nhs.uk/conditions/pregnancy-and-baby/services-support-for-parents/

Rebecca’s website - https://www.rebeccaschiller.co.uk

Birth Rights - http://www.birthrights.org.uk

Doula UK - https://doula.org.uk

NCT Helpline - https://www.nct.org.uk/about-us/contact-us

Samaritans - https://www.samaritans.org

Cry-sis - https://www.cry-sis.org.uk

Make Birth Better - https://www.makebirthbetter.org

Your No-Guilt Pregnancy Plan - https://www.amazon.co.uk/Your-Guilt-Pregnancy-Plan-revolutionary/dp/0241315808

Pregnancy and postnatal yoga teacher Victoria Maw is passionate about helping new mothers to take time out for themselves, and gently reconnect with their pelvic floor and deep abdominals. She talks through a breathing exercise listeners can follow, and explains how the breath can calm things down if your mind is racing. She also focuses on how simple, safe exercises can help lower back, neck and shoulder pain. Victoria reminds us to smile, breathe and go slowly. A great episode for the tough days when you may be feeling exhausted and looking for space and a bit of quiet.

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Links:

Birth Light Trust - https://www.birthlight.com

Yoga Glo - https://www.glo.com

Movement for Modern Life - https://movementformodernlife.com/

Yoga Nidra Network - https://www.yoganidranetwork.org

Cat and Cow description - https://www.youtube.com/watch?v=y39PrKY_4JM

Osteopath Ana Mattos works at the Active Birth Centre in London, and she’s passionate about how osteopathy can support new mothers who may be experiencing neck, back, shoulder and pelvic issues. Ana talks through a breathing exercise and emphasizes how vital relaxation is post birth. Her top relaxation techniques include gentle movement, baths with Epsom salts, stretches and no rushing or straining. Ana also talks through good breastfeeding positions, and how important it is to have good posture when trying to tackle tensions in the body created by the birth process.

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Links:

Ana Mattos website - https://www.anamattososteopath.co.uk

Active Birth Centre - http://www.activebirthcentre.com

Cat stretches - https://www.youtube.com/watch?v=y39PrKY_4JM

Show notes:

Cognitive Behavioral Therapist Clare Flaxen, who runs Resilient Mums, discusses how common it is for postnatal women to experience anxiety. She talks through strategies that can help you calm down and understand your anxiety. Clare highlights how intrusive, distressing thoughts aren’t necessarily true, and we don’t need to give them power. She discusses the “tyranny of positivity” and how it’s not realistic to expect to be happy all the time as a new mother. Clare stresses the need to talk to someone if you’re suffering from postnatal depression, and to repeatedly go back to the GP and get some help if you are worried. She also looks at how having a baby can affect your relationship, and how important it can be to walk in each other’s shoes and try to gain insight into what the other person is experiencing.

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Links:

Resilient Mums - https://www.resilientmums.com

Facebook group - https://www.facebook.com/groups/131152177522390/

Susan David, Emotional Agility - https://www.youtube.com/watch?v=0_6hu6JLH98

Emma Brockwell is a fantastic women’s health physio on a mission to help women strengthen their pelvic floor after birth. This is one of the most reassuring episodes, that Abby wishes she’d been able to hear when she had her babies. Emma tells Abby why it’s essential to do pelvic floor exercises to avoid common issues such as prolapse, leaking urine and painful sex. She talks Abby through the exercises and gives some useful tips for women in the very early weeks straight after birth. Emma stresses how important it is to see a GP and ask for a referral to a women’s health physio if you’re experiencing any unusual discharge, perineal pain, low back pain, tummy gap, painful sex or leaking urine. She also warns of the danger of getting back into high impact exercise too early and suggests that women use an organic lubricant to make sex easier after birth, and to take the pressure off and have intercourse only when you’re relaxed and ready.

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Links:

Emma Brockwell’s website - https://physiomum.co.uk

Pelvic Roar - https://www.pelvicroar.org

Holistic Core Restore by Jenny Burrell - https://www.holisticcorerestore.com

Mutu - https://mutusystem.com

Squeezy app - https://itunes.apple.com/gb/app/squeezy-nhs-pelvic-floor-app/id700740791?mt=8

APPI Pilates - https://appihealthgroup.com

Body Control Pilates - http://www.bodycontrolpilates.com/shop/

Return to running guidelines - https://www.running-physio.com/postnatal-guide/

Perinatal psychologist Julianne Boutaleb talks to Abby about the transition to parenthood, and the changes to a mother’s brain, body and identity. Julianne discusses coping strategies to help postnatal mothers who may be feeling lost and anxious . She stresses how vital it is for mothers to seek professional help, to go back to their GP or midwife or see a therapist, if they have experienced birth trauma – the links she refers to are below. In this reassuring episode, Julianne asserts “you can do this!” and offers top tips including having a friend on speed-dial, journaling and finding your tribe.

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