Last Thursday, I tripped and fell at 34 weeks pregnant. 36 hours later, my husband Tom and I were driving home in peak hour Melbourne traffic, when suddenly, a Ute slammed into the back of our SUV.

My logical brain quickly swooped in and told me we're all okay so there's no reason to be sad. But I was sad. I was devastated. I was depleted. I was genuinely scared of what might happen next.

I felt like curling into a ball and crying but I felt as though my tears were unjustified because well, we were all okay. Physically, we were fine.

Then, I remembered something my psychologist told me.

Practising self-care is not just about the activities and rituals you engage in to recharge your mind and body. What you say no to is just as important. That's where boundaries come in.

Boundaries are a way of clearly communicating your needs and your limits. They highlight what you will and won't accept. They protect you, set the tone for your relationships and give you the space you need to prioritise your wellbeing.

As Jayne Hardy so eloquently put it:

Healthy boundaries are the difference between saying "yes" because we feel we ought to and saying "no" because we mean "no".

What you say "yes" and "no" to will likely change over time, depending on your priorities, values and lifestyle. But ultimately, it's your right and responsibility to decide what your limits are and then to communicate and assert those boundaries. Which of course is the challenging part.

So let's explore three practical ways to uphold your boundaries and protect your time, energy and well-being.

Pelvic floor exercises during and after pregnancy: www.pelvicfloorfirst.org.au

Pelvic Floor Health for Expectant and New Mums (Free ebook) https://continence.my.salesforce.com/sfc/p/#A0000000KUc9/a/5K0000003Iek/nEDoZ3oU8.RlEab2f0E7RQ_RYNAeSA1rtAjEgDcSf0g

Returning to Sport or Exercise after the Birth (Factsheet) https://continence.my.salesforce.com/sfc/p/#A0000000KUc9/a/5K0000002xD2/dLOYGIJSa6Lk.HQBMWQvJ6ljPOOCk9PDCbUSefU0o8E

International Return to Running Postnatal Guidelines https://absolute.physio/wp-content/uploads/2019/09/returning-to-running-postnatal-guidelines.pdf

For more information about aspects of returning to fitness postnatally, listen to the Running to the Core podcast on Apple Podcasts or Spotify:

https://thepregnancycentre.libsyn.com/

To find a physio in your area: www.australian.physio

We can all agree that sleep is important. But, have you ever thought about why getting enough sleep is so important? Why does it matter if we get 6 hours or 8 hours? Why does it matter if we pull an all-nighter every weekend?

Let me share some sobering facts that helped shift my perspective on sleep and change my daily habits for good because once you understand the facts, it's hard to ignore sleep. It's hard not to recognise that it is a primary pillar of good health and it's time to retire the antiquated idea that we can sleep when we're dead.

Tune in for a 5-minute body scan meditation brought to you by Angelina Morino. Angelina Morino is an accredited Hypnobirthing Australia practitioner, meditation teacher, Kids yoga instructor, mumma to one and founder of The Haus Of Health which combines antenatal education and mindset to empower families to have an incredible birthing and postpartum experience. Angie provides support, guidance and education for parents as they journey through pregnancy, birth and beyond. Instagram: @thehausofhealth Email: [email protected] Website: thehausofhealth.com Use code: 'SAINTBELFORD' for 50% off Angie's 25-day guided meditation (25 x 5-minute meditations)

I want this to be a reminder for those who also struggle to rest, even when you're on holidays. You do not need to make your holiday more productive because REST in itself is productive.

There are many things that stand in the way of our best intentions.

You already know the importance of self-care, but understanding the logic and theory doesn't automatically translate into a solid and consistent self-care practice. You need to feel as though it's achievable.

The problem is, the guilt that surfaces, the self-sabotaging self-talk, the inability to say no - these are all roadblocks that keep us from following through with our best intentions. These are all hurdles we need to cross before we can confidently prioritise our wellbeing.

So let's go through the biggest barriers to self-care and how to overcome each one.

It can be hard to channel kind, compassionate words when you're tired, so let me plant some seeds for you. These are the messages I need to hear when I'm tired, exhausted and on the brink of burning out.

Take your free personality test:

https://www.scienceofpeople.com/personality/

https://www.psychology.org.au/find-a-psychologist

It took me years to seek the help I desperately needed. It took me a long time to invest in my mental health, so believe me when I say, I understand the resistance. I understand the fear. I understand the challenges that come with it. I get it because I've experienced them too.

It can be incredibly intimidating and daunting and confronting.

Pouring your heart out to a stranger isn't easy. Working on yourself isn't easy, but from my experience, it's how you access the light at the end of the tunnel. It's how you shift your lens on life as you know it. It's how you create a future you want to wake up for. Getting the support you need is an investment, not only in your mental health but in your overall quality of life.