MilesFromHerView

32- Permission to Pause: Self-Care Strategies for Moms Who Do It All

Kathrine Bright Season 1 Episode 32

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In this episode, Leah Andreoni discusses her journey from community mental health to opening her own practice called Rise and Sun Therapy, focusing on mental health and wellness for women, specifically new moms. Leah and the host delve into the challenges of transitioning into motherhood, the importance of self-care, managing societal expectations, and finding a support system. They highlight the critical role of values and self-compassion in parenting and share practical tips for taking time for oneself amidst the demands of motherhood.

How to connect with Leah: 
Instagram.com/leahandreoni 
Facebook.com/risingsuntherapy 
www.Risingsuntherapy.com

00:00 Introduction to Leah's Journey

00:46 Starting a Career in Mental Health

00:54 Transition to Group Practice and Rise and Sun Therapy

01:06 Focus on Women and New Moms

02:50 Personal Motherhood Journey

03:24 Challenges of Motherhood

04:21 Transitioning into Motherhood

05:29 Societal Expectations vs. Personal Values

11:47 Finding Your Village

16:17 Parenting in the Digital Age

34:22 Self-Care for Moms

43:53 Conclusion and Contact Information

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Kat:

Welcome to miles from her view, the podcast, where we dive deep into the unfiltered reality of fitness, strength, training, and nutrition within womanhood and motherhood. I am your host, Kat founder of Kat the strength. I'm a career strength and conditioning coach, entrepreneur, lifelong athlete, and a mom of two. In each episode, we explore the unique challenges and triumphs faced by women navigating the complexities of life. From juggling family and career to prioritizing self care. We dissect the systems and the habits that shape our health and wellness. Join us for real stories, authentic advice, and genuine conversations as we empower each other to embrace our journeys and find strength in vulnerability. Welcome. I'm here with Leah and she started her career working within the homes of family supporting the mental health of children and parents. After several years of community mental health, she transitioned into group practice where she was able to narrow her niche down and open Rise and Sun therapy into the community. She knew what she wanted to do and she worked, wanted to work with women and specifically new moms. Her practice focuses on teens and women with a mental health and wellness focus. I'm so happy that you're joining me today and I can't wait to dive into these topics. So how did I know you said a little bit in the bio that I read off of how you got to where you are, but I'd love to hear a little bit more about your journey in the mental health space.

Leah:

Sure. Sure. Like I said, you know, starting when you're deep diving with clients in their homes, you get to really see the ins and outs of families, excuse me, and being able to, you know, use that experience, bring it to the outpatient setting. And when I opened up Rising Sun, I was really determined to work with the moms. And the women and kind of the, the one that's really holding everything together, ultimately, and the mom is able to really focus on her relationship, her marriage to then be able to teach her children how to, you know, regulate the emotions and, you know, Foster the values that her and our partner have, and by working with the mother, then I feel like I'm really able to work with the kids and the teens and the adolescents by providing, helping provide this experience. woman, this beacon of someone who's able to regulate their emotions, understand where they came through, work through all those traumas and really foster a loving environment for her family. So that's why I'm working with the families becoming a mom of two. I went through my own motherhood journey and the more I learn and the more I talk to the moms, I realized I'm still in my motherhood journey and will always be. Forever be postpartum and learning along with the moms and being able to support them is, you know, fostering my growth and just this passion. I have for all the women out there.

Kat:

I love that. I love that. It is. It is so true. I find, you know, also being a mom of 2 that. You know, having kids, you learn so much more about yourself and just, it's just a very bizarre job. And it's just like, wow, it opens your eyes as to the different experiences and like how, you know, how life is. And, you know, I know for me, when I, after my first one that transitioned from just me. To mom was brutal and I found that there wasn't a lot of discussion or I'm going to say loosely resources on like, not just how I was feeling, but just, it was hard to find me. Like I thought I knew who I was, but then it was like, who am I? And this like, wasn't even really redefining, but just that grounding of like, What is my being now? So I know that is an area where you kind of focus too is that like transition piece from like, okay, either your new mom again or new mom for the first time. And it's like, It's a very interesting transition. I'd love to hear some more thoughts on that.

Leah:

Yeah, I think it's one of the most powerful transitions that anyone can go through, because from our inside out, we are transformed. We are changed from the cellular level with our baby cells now in us for Almost 30 years. We are, our brain has changed. Our values may have shifted slightly. The things that we thought we wanted to do, even with our careers may have shifted. And, you know, when we say, you know, finding ourselves and who I am as a mother, that's a big job. That's a big journey. And it takes us a long time to really get there. Whereas, It's not talked about that much because it is individualized, but society tells us just to bounce back and get back to your old self, and you can't get back to your old self. There is no bouncing back. You are forever changed, and that's okay. That's the wonderful, powerful piece of becoming a mother. Also, one of the hardest things for a lot of moms to realize.

Kat:

Yeah. Yeah. And it is that, that pressure I feel is like, it's being talked about, but it's just, you know, how to find, like, like I love what you said there was like finding yourself as a mom of like how it's like, you, things have changed. And that's okay. And one of the messages I had gotten a lot, and it was kind of frustrating was being a new mom was like, basically all my hopes and dreams is being. Just a me and now mom are gone. And I'm like, but that doesn't always have to take the place. It's going to take some time to find footings for these things. And of course things change. But it's like. You know, it's not trying to be very articulate here. It's not everything that you were before. Now your whole title is mom. I think that enhances your whole being. And it's like, there is a lot that you can do. And, you know, I know when I work with my clients, I always say is like, allow for that time of transition. If you were someone who, you know, I hear a common theme with my clients is I used to be able to work out. Four to five times a week. And now I can lucky if I can work out one time every two weeks. And it's like, you know, that's okay. And you're going to make transitions through there. And here's how we need to adapt with these things where it's, I hate the term lowering the bar with standards. Cause you can be someone who's really high achieving, not lower the bar. It's just meeting yourself where you are and elevating yourself to where you want to go in those. That aspect of your life, because it's not, your kids won't be little forever. You will have more energy. And I do find when you make that transition, you really understand like what you really like the core of like what you want to get done, so to speak on this earth and the person you want to be and how you want to raise your children and the principles you want to, Teach them so

Leah:

right. Right. And I think you said it's learning to meet yourself where you are in the moment in this moment. Yeah, because where you are with a newborn is going to be so much different than where you are with a toddler and elementary age and a teenager and a young adult. So it's that constant accepting where am I right now? And that's constantly changing. And evolving as your kids change and evolve, but I think it's really because you also talked about values and being able to, you know, have your expectations be real within your values. You and your partner's values. And when you do that, it provides some grounding. And it can kind of help you come to this is where I am right now and when I'm working with moms, it's a lot of accepting. This is where I am now, like you said, and this is where I want to go as long as it's within my morals, the way I want to raise my kids and also going, you know, Maybe against or trying to figure out what I want within societal's understanding or push to what you're supposed to be, which is where the, the disconnect and the struggle is for a lot of women. Because where society wants us as women and moms may not be where you want to put your time and energy or how you want to raise. Your kids, especially, you know, as the generations evolve, those expectations need to evolve, if that makes sense,

Kat:

it does. And I love that. And I love that. And it's like, a distinction of, like, you know, kind of the societal view versus like, where you're at. And I, that is a constant struggle. And it has more impact than I think sometimes we feel like it's just like where, you know, I, it can be out of like this never enoughness, this scarcity of, like, I'm always trying to get somewhere else and fulfilling kind of outside your being, or you're drawing more value from something else that's not versus finding, staying grounded in your own values. And that, that can be really tough. And that's where it's, Yeah, it's like finding that tribe that kind of helps back and support. And I know, especially being, you know, we're both stateside in the United States, we do have some international listeners. So in the United States, there aren't a lot of supports for family and, you know, it can be really hard and isolating for, you know, that mom who doesn't have all that help to back up and is feeling pulled between her dreams of. Advancing a career, but also having the inability to having full child care, or just the different aspects. And I don't know if you see any of that in your practice of of those challenges that come up, but, you know, you don't want to say we're not out here giving, like, advice. Treatment advice. This is all helping eduKatFitional purposes. So we'd love to hear your thoughts on that of, of not per se, how you would guide, but just, you know, perspective in that. So someone listening who might find themselves in that position can have some resonation there.

Leah:

Yeah, absolutely. I think as we become moms, we can feel like it's super lonely because. We go to social media and we try to find support. And if you follow the right influencers, the right friends, you will find it, but there's still that disconnect. So within the moms, it's, you know, cliche to say, but you do need your village. As humans, we're not meant to do this by ourselves. We've gotten away from the village and, you know, especially within the States where families are across the country or hours and hours away. It is very important to find the friends, go out in the neighborhoods, see who's around being able to use social media, even though I tell a lot of moms, you know, you might need to back off a little bit sometimes, but use it to find supports. I can go into many mom Facebook pages and type in. I want to find a friend who's available. You will get responses. Because everybody's looking for the same thing. We're just not shouting it from the roofs. So it might take a little bit of time to find those other women to find those other moms, but they're out there. I was blessed enough to be able to, before COVID, find my village and still use them as support and knowing that that village may evolve as the kids get older, you have another. Child, and there's new moms and women coming into your life. So it's that theme is just that evolving growing and being able to find your support during it because you're going to need it. And I know that they're out there because I see it and that's one of the reasons that, you know, with rising sun, creating the wellness piece to bring women and moms together to show them that yes, there are other people that want to do and need what you have and need. So building that. Is really important.

Kat:

Yeah, and that is it's huge. And I like what you said, like, how it does change. I mean, I know and my eldest is 13. it's like. It is changed, like, and it's not a negative, but it's like. I've had moms coming in and outta my life with different things, and there's no negative, but it's just the different supports or just, you know, it, I find the young child time was really isolating, but now as he's in middle school, I've, I've found this more of a need to, not just myself, but I'm finding it from other moms where it's like we're all kind of bonding together and, Mm-Hmm. oftentimes it is the. The moms of his friends, which is great. Cause it's like, I want to get to know them too. And there's more independence as he's spending more time out of the home, which is great. His own individual self, but it's like, you know, we're finding like there's You know, that's it bigger, the kid, bigger, the potential problems are bigger, the things. And it's like, it's nice to hear from them or, you know, get those text messages about, Hey, everything's great here, or just those different things, you know because it is a lot, there is so much going on. And, you know, the big fact is we are most often than not a. In the first place. I guess that home. You know, there is a lot of juggling and I think there's more of an emphasis on needing a village now and parenting. You know, I don't say than there ever was, but because of, you know, either a need or a desire. I mean, Having two working parents is a lot to juggle in addition to kids and all the activities and then your whole self of like, but what about me time? Are that giving back to me for both you and your partner? It's like, it gets gets a little trivial sometimes. So that's village is very critical.

Leah:

It is because as. You have a 13 year old. I have a 12 year old. So it's within this tween teen transition. We're transitioning, right? Moms these days, at least I, I didn't have social media growing up, so I don't know the ins and the outs of how to parent someone that has a social media that has, you know, different interests and being able to rely on your village is so important because You're not alone, right? They might have tips and tricks that you didn't think of that enhances your parenting that gives you that feedback that we need, that we need to have that interdependence, especially at such a tricky time these days with helping the kids, you know, it's a need that we have, but I feel like society says, well, you're just should be able to do it all by yourself. Yeah. And that's just frankly not true and it just crushes and crushes us with that pressure. That we feel so then we don't reach out, but it really just hurts us when we don't.

Kat:

Yeah. Oh, I totally agree. Totally agree. And it's I found it and going to your point, especially about social media. And as kids get older, it's 1 of the things that has been awesome is like, my son has entered into the phone era and it is brought. Great conversations with his friend's parents on like, how are we all handling these devices? I'm struggling with this. And it's been this Awesome vulnerability with that piece. And to your point of like societies, like you should just know, and you should just be able to handle it where there's no should in this instance, because especially, you know, I didn't grow up. I mean, it was dial up internet barely in the house. And it was like, you know, all of those different things, the social media, all of these things have changed massively. And, you know, I know my mom has, She didn't parent with us. So in not saying I can't go to her for this, but she wouldn't know how to offer, Hey, this is what I did. Do you remember why I put this, you know, there was none. So, you know, she says, she's like, I don't know how you parent in today's world. I'm like, you know what? I don't know how I do it either. But like camaraderie from other parents, like, Hey, we're doing this. We're doing it. And so I think from what I've seen, it has helped. Reinforce with my, my child, like great habits of being like, Hey, you know, well, your friends aren't doing this or, and it's not just a, Oh, go along with the crowd. But it's like, there's no fear of missing out that FOMO for him that like, Hey, these rules are here. Like they don't have their phones. So they're out of touch, you know, we, this is down, this is why we need to do this. And I think that bond and. Solidarity, I'm going to say with those parents and working with devices so far, we're, we're still, we're still an unturned is helping that it's also, you know, it's not that I don't want my kids to struggle, but it's like. I get it. He wants, he's a very social kid. So it's like, yeah, I want him to have the phone, but at the same point there should be boundaries. I mean, I have to put my phone away. It's hard. It's a distraction. Yeah. So,

Leah:

yes. And I like what you said, because it's true that we don't know. In essence, you know, how to parent now, because every parent, especially with your 1st child. You're just. Trying to do it. You're just trying to wing it. And, you know, I think when we get lost on social media, because we feel like, well, they know what they're doing. Look, they have everyone dressed nice for pictures or they have a clean house and I remind the moms all the time. No, they don't. No, they don't. Right. We're all trying to figure it out. Like you said, nobody really knows what we're doing. This is a new age with. Social media technology that no 1 had to navigate before. So, when you can reach out to your friends, which is fabulous that you're all on the same page, but having that feedback, having that support to say, they're doing it. We're going to try it. And we're all doing it together. Yeah. You don't feel like you're just out there by yourself trying to figure it out. It's the togetherness that really helps, you know, women feel empowered and moms feel like, you know what? I think I can do this. Yeah.

Kat:

I love that. It is. It was nice when you have that. And especially those off days to having that camaraderie when there's tough days, because There's going to be a lot of tough days and a lot of great days,

just

Kat:

knowing that you have a, let's say a safe container to just be like, it was a really tough day or commiseration with the struggles of the day. of parenting is huge without a judgment or, oh, my child never does, or, oh, you know, that's where I feel like sometimes, yes, social media can make that seem like, you know, that family's always dressed nice. Their home is always clean, or they never have a bad day in parenting, or there's no struggles on that side. But, you know, It's, it's only a picture. It's a quick, like glance into someone's reality and you can. Make anything look great for a split second. It's the other times or what's outside the frame that I don't want to say truly matters, but tells more of the story to who that person is or what's going on. And it's not always a negative thing. It's just like, that is, you know, social media is just a quick glance. So. Yeah.

Leah:

Yes, it is and, you know, kind of jump on, you know, that judgment piece that we can feel judged by scrolling through social media. If we're not. Or if our place doesn't look like that, or we're not doing that, you know, we kind of judge ourselves and there's a lot of self compassion that I work with my clients and as women and moms, we need to provide for each other and ourselves. Yeah, because if we're just walking around judging ourselves, we're absolutely going to feel like we're not enough and we'll never be enough if we continue to judge, especially against someone else who you think has it all together. But then it comes back to those values as family values. Well, maybe they value the cleaning over. The homework time that you're spending with your kid, right? So it always comes back to that grounding of, well, this is what I want. This is what my partner and I have decided. And I'm not going to judge myself for it, and I'm going to know that I am enough because I am working within my, my morals, the way I want to raise my family, you know, so that helps us get away from that, the horrible feeling of judgment that society is going to judge you, no matter what you might as well, you know, be kind to yourself and be kind to the other women and moms that are struggling along with you.

Kat:

Yeah, yeah, exactly. And I love what you said there. It's like, you know, that go back to that groundedness piece of like, knowing your valid values and knowing what is important because, you know, I see some people may value, like you said, perfectly cleaned house and never having a problem on the counter. And that is a huge value to them. So I'm going to be like, it's really not a big deal. And both are perfectly fine and a hundred percent right. And I think that is something that is huge. Just identifying that. Yes, that's okay for them. And I fully support that. And I'm not going to let that alter how I feel or about myself because it's, it's huge. I mean, and I, as I tell my kids, I'm like, everyone lives differently and that's okay. There's no right and wrong with like, it's what your core values are and looking at that and, you know, staying grounded within yourself. Which I think it's helping. I don't know, but it is, you know, and it's like, it's, you can't get too caught up on like focusing on everything else and cause it just tears you down inside.

Leah:

Yeah,

Kat:

but

Leah:

yeah, and I'm sure you're doing a fabulous job of parenting and, you know, mommying all over the place. But being able to, you know, come back to those values and, you know, that judgment piece is really hard because we're constantly. Putting ourselves up against the other people and just what all the society shoulds. That we've been told for a very long time. That it's a constant battle with that, especially right after, you know, bringing it back to, you know, becoming a mom and that massive transformation. We don't know how much we're being changed physically and mentally, but within that space, it can be very hard to find our values because they may have shifted a little bit once we bring the baby home. Right, so it's giving yourself that compassion and not judging as you try to figure that out. It's going to take probably longer than a year and, you know, that compassion and that support is necessary as you go through this, this life journey.

Kat:

Yeah, I'd love to hear your thoughts on and, you know, kind of speak from my own experience when I was going through that. I had a lot of people, you know, from various relations of my life, you know, telling me like, oh, I say that you should be able to do this or why isn't this like, and it. Maybe it was all from a place of love, but I just remember I was drowning as a first time mom. I was trying to figure it all out and going through that process of like redefining my or understanding my core values or even deepening the core values I had, or even maybe realizing I had core values. And then it was a lot of You know, and I, I don't think it was out of a place of judgment from those who may be super closer to me than further away, but it was just, I remember being like developing this the shooting, the guilt and the shame that like, you know, mommy guilt, I've like, well, of course all my, like the laundry should be done, the house should be perfectly clean and the food I should be able to make all the food and yes, I have to work a job, you know, all the things like I should handle it all and never be. Tired, always, you know, all of those things. Mm-Hmm. But, you know, what would you say to someone who's realizing, you know, that struggle and how

Mm-Hmm, they

Kat:

just feel overwhelmed. And in that, just in the deep thick of it. Like what, what would you say to someone

Leah:

first off that they're not alone. We are all there. Every single one of us. Is there at 1 point and with those sheds, I work very closely with my clients on the sheds because we have to understand that the sheds are from this day. They think we should be able to do it. You know, this person says it. The day is, society, maybe your grandmother, or maybe your mom, because she had it all together all the time. So it's understanding where are those shoulds coming from. And is it actually coming from a place where you value their opinion, or maybe. You know, it's someone like, I really want to do it like them because I feel like it's in line with my values. Okay, try it. See if it works. But it's recognizing the should. Recognizing that it's coming from somebody else's expectation. Do you want to take that expectation on? Because that's her choice. It's your choice to do that, to do the laundry at that time, to do the dishes at that time. And when we can realize the shoulds are there, but that's somebody else's expectation and that we have the choice to either do it or not do it. And then working on that guilt saying, even if I don't do the dishes, I'm not doing anything wrong. It was my choice. Right. I love that. And a lot of that compassion to manage that. Mom guilt, because it is the others that say we have to do it. But then is that value you and your partner or you and your partner saying, you know, you need to do the dishes. You need to do this. And then I'd probably challenge that also saying, is that realistic when you have a 6 month old at home? Probably not. Yeah. Yeah. So it's a lot of what is realistic expectations when you have a 3 month old when you have a 6 month old that whole 1st year, you may have to lower expectations and it's totally okay.

Kat:

Yeah. And it's temporary. And there's time, you know, I, I like to use the analogy of, and I think it goes really well too with young children is like, then when they start to learn to walk, like they're in that whole transformation of getting mobile, it's like, first you have to kind of like, sort of lift your head and develop those neck muscles. And then you're slowly trying to push yourself off the ground. And it's like, that's when you're going through this whole process of just trying to understand those. Not just your core values, but like rediscovering, developing new skills. And then I love what you said with like the choice, it can be scary and you're going to falter like a young child learning to walk, there's going to be falter and falling down, but at no point, and as commonly said out there, no point a child's like, Oh, this just isn't for me. Cause I've fallen down a couple of times. It's like, try it out. It's a new skill and needs to have, you know, just like a muscle that needs to be developed. And you need to kind of stumble through that. And you know, it's okay. That process is okay. It's not quitting or, you know, we learn through failure, but it's like, you're going to learn more about entrusting yourself and you're going to, I hate to say learn faster, but the more compassionate you are with yourself in that time and staying curious, like. Hey, this isn't working. Let's try a new plan. You know, and that will help ease the transitions like a little bit

more.

Kat:

And like the thing I say with my clients is it's with fitness, it's going to evolve and change throughout your life. And that is okay. Nothing is going to stay a constant in your life. Like nothing should be like. Like homeostasis all the time, like that, like there needs to be certain changes. And the more you stay curious versus judgmental or like that guilt or shame, it's going, it's going to enhance your experience and you're going to stick with it longer.

Leah:

Absolutely. And I think that curiosity can help moms figure out, well, where did this should come from? And why do I want to keep it? Where did this expectation come from? And what would happen if I don't fulfill that expectation? Right? Because, like you said, you know, with fitness is going to evolve as you, you know, grow and you evolve as a person, parenting does too. You're going to change each stage your child changes. You have to, you know, they're the greatest teachers of constant change and being flexible and being able to change along with them and not be so rigid in parenting or our expectations of even being a mother, because. We have to parent this little human, and if we have more than one child, we might have to be really flexible because parenting may look completely different. Yeah, and then you'll, you know, one thing you do with one child, you might throw out the window because the second child is going to demand or need something else.

Kat:

Yeah. Oh, yeah. I have two polar opposite kids, so I know that. Right.

Leah:

It's amazing how that happens. The one comes out into a certain way. The second one comes out. Nope. Totally different.

Kat:

Yeah. And it's, yeah, which is, which is cool. And I like reason there it is. It's, it's really interesting. I love that. Yeah. What would you say to, I know this is something that I hear from a lot of my clients. I've been through it. I felt it is that piece of filling your cup, like finding that space. It's such a busy time where I hear, and I've had these thoughts myself, but I hear this from my clients of, I don't know what I want to fit myself in, but I don't know where to put myself in or like, sometimes it's, I feel guilty taking time for myself, whatever that space may entail. I hear that and I'm, you know, I'd love to hear your thoughts, especially with in that new transition time of, you know, becoming a first time mom or learning to take that time for yourself.

Leah:

Yeah, that self care piece that's a necessity, even, you know, with a newborn it is finding your village, finding your support, finding someone who can come and hold the baby while you take a nap, someone who can come and just sit with you, bring you your favorite drink and a meal. And just sit with you or it's extending a shower or a bath, even by 2 minutes, if that's all you have. Right and, you know, I, I say the shower because hopefully you can have a partner or somebody come and be with the baby, especially in the early days. So you can take it take some time. If that is literally all you have incorporating things like. Very night smelling shower or bath melts your favorite soaps, lighting a candle. It's making the environment as enjoyable and pleasant as possible and using your senses to really enhance your experience of whatever you have. So, I say the shower bath, because you will eventually take a shower. Or a bath and being able to enhance it is helpful. Just starting some breathing practices throughout the day, because if you sit and actually breathe for 1 to 5 minutes, it's going to feel a lot longer than 1 to 5 minutes. And it really slows down the time. Where we feel like our time is just flying by, especially in the beginning where your sleep isn't consistent. So you may not know part of the day. It is so being just able to sit. So, even if you're nursing or feeding the baby, get some breathing in. Just regular deep breaths doesn't have to be anything fancy, but it'll slow everything down. You'll regulate your nervous system. You'll feel more grounded. So, if that's all you have, that's all you have. And then. You know, the baby gets a little bit older and you can take some time. It's really talking to someone and say, hey, I'm going to take an hour or 15 minutes to an hour and just say, I'm going to go and go to my favorite park and just sit there.

Yeah,

Leah:

I'm going to go and just lay down in the bed. Which can be hard for moms, because then you're still hearing and on alert. So if you can go at least outside, that would be best. So you can really disconnect. It's that disconnecting and not constantly being overstimulated. I've even told moms, if you're so overstimulated and someone is there, because your village is there, can take the baby or the child, just even take a weighted blanket, go under the covers. You know, put on calming music or nothing because we as moms, we get overstimulated very quickly. So, if we can be in a dark space, then we'll be able to feel just release it and feel a little bit renew rejuvenated afterwards.

Kat:

Yeah, these are awesome. Awesome. Great practices. And they do, they sound so simple, but they are so effective and it is simple, but yes, hard, hard to implement. And The breathing thing is so worth it. It's one thing I know I incorporate, especially with clients and their new moms and new moms again. I'm like, you know, yes, from an exercise standpoint and from like in this early postpartum weeks and months, we wanna Reconnect with those muscles and tissues there. And I'm like, focus on breathing and also it all the added benefits. It slows down times. You're right. Helping regulate your nervous system. You are just. Providing space and giving back to yourself in that essence. And it seems weird, like, Oh, I breathe all the time, but no really breathing. And it's not this like exacerbated, like huffing and puffing, but just when you breathe, you start to relax. Other parts of your body, your joy, your so it has a calming effect. And for like clients, when they're on the go all day and working, you know, up rushing, getting right out of the house to them. So to speak, they're nine to five and then smashed into the post five hours, whether it's, you know, getting the kids ready for the, you know, food and bed and, you know, Hyperteeth, all those things where you're like, I'm in the era of mommy taxi service to all the different activities and sports and homework, you know, it is, it's a lot in finding those moments and they don't have to be too terribly structured. It can like, one of my favorite is just, Go outside and feel the sun on your face and just listen to the sounds around you ditch the phone. And if the thoughts, the to do list, like to your point, like just laying down without an intention of sleeping that has such a relaxing effect on the body. And I love what you said is like, it's hard because you hear. The kids, one thing I, it was hard for me to step away, but it was, I needed to because the overstimulation, but now my, my kids now I'm like, mommy's had enough. Mommy needs a timeout to refill. And it's like, dad's there. Dad's on call. My door's closed because I need a moment. So. And I've seen that as like a trickle down effect where my kids are like, you know what? I've had enough. I need, I need to take a break. I'm going to stop here. I just need a moment for me. And I'm like, awesome. Because helping with that, it's hard to learn, not impossible, but that emotional regulation. And when you can decode some of that, you have the ability to just decompress for a moment without getting to the red zone or, you know, for moms, we get, It's stress. I mean, it's all stress like it's, and that's not a way you want to live. You want to live more fulfilled and happier,

Leah:

right? And more intentional, right? You are intentionally saying, mommy needs a timeout, right? Tell my clients all the time. Mommy needs a timeout. Mommy's going to go rest. You are role modeling, role modeling to your kids exactly what you want them to do. They're not going to do it if you tell them to go calm down. No, but they're going to catch on, right? Mommy needs a timeout. They go, Oh, I need a timeout. I'm going to go rest. You go. Perfect. Number 1 predictor of a child, you know, feeling safe, secure, good mental health is their mother's mental health. We have to take care of ourselves for our children because we are role modeling every day what they're doing and that's not to say to put on any more guilt. Because initially, when I thought that, I was like, oh, my God, that's a lot of pressure. It's not it's if you are learning, they are learning. So, it's taking that self compassion, so they can learn self compassion, right? Take that time out. So they learn to take time out. Right? So it's mommy self care is necessary and we don't have to feel guilty about it because we're teaching our kids what is necessary. So I hope that helps moms to remember that because our kids need to see us do it, we can. Hopefully remove some of that guilt and understand that guilt coming from society's expectations that says you're supposed to do it also. Why are you laying down?

Kat:

Yeah. Oh yeah. Yes. That is. That is huge. What you said right there is a huge takeaway. It's like, yeah, that's, this has been awesome. Awesome. It's me too, but so many great takeaways. And I would say to anyone out there listening, re-listen. Take out, you know. Note in paper and or just take 30 seconds to have an intentional breath and that, you know, will be huge. It is impactful. And that I just love what you said there too, that taking care of your own mental health is important. It's going to help with, you know, your own children and it's not, it's definitely not a guilty, you know, that is huge, huge where can anyone listening find or follow you?

Leah:

Sure. Sure. So rising sun therapy. com is the website we're located in Harleysville, but also virtual to anyone in Pennsylvania. So that has our therapists and it has our monthly events. All within that website I can be followed on Facebook at rising sun therapy. And my Instagram is just my name, Leah Andreoni. So that has everything that we're doing. Awesome.

Kat:

Awesome. That will be in the show notes for anyone who is either driving, walking or laying down and when I write it down, that'll be in the show notes for you. So you can see that there, but this is great. And thank you so much for coming on.

Leah:

Thank you so much for having me.

Kat:

Thank you for joining me on another episode of miles from her view. Your support means the world to me, and I truly appreciate you being a part of our community. If you found today's episode helpful and want to stay informed about all things KatFit strength, make sure to subscribe to our weekly newsletter. You'll receive all the latest. Exclusive insights, tips, and updates straight to your inbox to sign up, simply visit the show notes or the subscription link to discover more about catfit strength programs and how you can ignite your fitness journey. Head over to our website at www. KatFit. fit. There you'll find everything you need to invigorate your path. To strength and once again, thank you for tuning in and I can't wait to connect with you in our upcoming episodes. Take care and remember act to take the next step.

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