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How To Navigate Pandemic Parenting Stress & Anxiety
Anxiety · Postpartum

How To Navigate Pandemic Parenting Stress & Anxiety

10/12/202110/12/2021
0 Comments

Oh, anxious mom brain. If you’re a mom with anxiety, you probably know what I’m talking about without much detail. It’s that voice inside your head that likes to give you a minute-by-minute mental playback of every possible, horrible thing that might happen in any given situation.

Read More How To Navigate Pandemic Parenting Stress & AnxietyContinue

3 Ways to Manage Anxious Mom Brain
Anxiety · Postpartum

3 Ways to Manage Anxious Mom Brain

01/08/202110/05/2021
0 Comments

Oh, anxious mom brain. If you’re a mom with anxiety, you probably know what I’m talking about without much detail. It’s that voice inside your head that likes to give you a minute-by-minute mental playback of every possible, horrible thing that might happen in any given situation.

Read More 3 Ways to Manage Anxious Mom BrainContinue

Oh, hello there!

Hi, I’m Tatiana! Owner of North Star wellness and a Certified Perinatal Mental Health therapist. Here to help you work through life’s challenges, parental stress and the effects of perinatal mood and anxiety disorders.

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August 30th is #nationalgriefawarenessday which se August 30th is #nationalgriefawarenessday which seems like a good reason to dip my toes back into the water after a long social media hiatus. I’ve been protecting my energy recently due to grieving a new loss—my brother Dominic who died tragically on 6/3/2022. This is a picture of us together with our sister, Astrid, who passed away 10/29/2015. ​​​​​​​​ ​​​​​​​​ There aren’t really any words for how these losses (and others) have shaped me and impacted my life. There’s no way to be the same person or approach the world in the same way that I did before they died. Contrary to popular belief, grief isn’t linear. It doesn’t follow a prescribed course or look a certain way. There’s no timeline for it and, honestly, it doesn’t really ever stop. It changes. We learn to carry it and live with it. But that’s not the same thing as “moving on.” ​​​​​​​​ ​​​​​​​​ If you’re grieving, it’s okay to speak the names of those who are gone and name the things that are lost. It’s okay to smile or cry or scream or all of the above. It’s okay to feel however you feel. It’s okay to not be okay.
The Choice Point is an exercise that helps to unho The Choice Point is an exercise that helps to unhook from the spiral of negative self talk, anxiety, fear, and feeling “stuck.” ​​​​​​​​ ​​​​​​​​ Throughout any given day we all have moments where there’s a fork in the road presented to us. A choice. We can go here or there. Left or right. Towards or away. ​​​​​​​​ ​​​​​​​​ We don’t always recognize this #choicepoint, but with practice, we can! And when we do, new possibilities open up. ​​​​​​​​ ​​​​​​​​ Here’s how to use the Choice Point:​​​​​​​​ ​​​​​​​​ 1. Identify difficult situations, thoughts, feelings, sensations, and behaviors that move you AWAY from the life you want to live.​​​​​​​​ ​​​​​​​​ 2. Identify things you can do that help you to unhook from those things—things that are helpful and move you TOWARDS what matters to you. ​​​​​​​​ ​​​​​​​​ 3. Practice noticing when you’re “hooked” by difficult thoughts and emotions, and practice using some of the helpful, “unhooking” skills, resources, accommodations, and supports you’ve identified. ​​​​​​​​ ​​​​​​​​ 4. When you’re hooked or caught up in a spiral of overwhelm, pause and check in with yourself. Use the prompts from the STOP slide.​​​​​​​​ ​​​​​​​​ ​​​​​​​​ #acceptanceandcommitmenttherapy #act #anxietysupport #anxietyrecovery #anxietymotherhood #anxiousmom #anxietyhelp #anxietymanagement #overcominganxiety #postpartumanxiety #arizonatherapist #gilberttherapist #arizonamom #arizonamoms #gilbertaz #perinatalmentalhealth #perinataldepression #traumatherapy #pmads
Read this then read is again. Write it down. Print Read this then read is again. Write it down. Print it out. Put it on post it notes. Whatever you need to help you remember that you are not a superhero (and that’s okay)! ​​​​​​​​ ​​​​​​​​ You cannot bend time or magically make yourself have more energy. We all have limits and those limits can be different depending on the day, the situation, what’s happening with our health, how much sleep we get, the demands being placed on us by our work/family/etc, so on and so forth. ​​​​​​​​ ​​​​​​​​ Before you say yes to anything or before you offer to do something for others, it’s imperative that you check in with yourself FIRST. Everything that we do has a cost in terms of the time and energy expenditure it will require. Just like you have to be mindful to not overdraw your bank account, it’s also crucial to be mindful of how you’re spending your time and energy. ​​​​​​​​ ​​​​​​​​ If you can say yes to something, wholeheartedly, without resentment, without it causing harm to you or it depleting you of resources that you need for other tasks, then great! If that’s not the case, however, it is okay to say no (or not offer/volunteer)!
May is Maternal Mental Health Awareness month and May is Maternal Mental Health Awareness month and there’s *so much* I could say on this topic, but I’m choosing to prioritize my own mental health by releasing myself from internal pressure to post prolifically, profoundly, or perfectly, so I will just say this:​​​​​​​​ ​​​​​​​​ If there’s any part of your motherhood or parenting journey that is hard, painful, or not what you expected, you’re not alone. I see you. ❤️​​​​​​​​ ​​​​​​​​ #maternalmhmatters #mmhweek2022 #maternalmentalhealthmatters #mothersday #newmomstruggles #mommentalhealth #momguiltisreal #momburnout #therapythoughts #perinatalmentalhealth #perinataldepression #maternaltherapy #motherhoodtrauma #seekingsupport #counselingformoms
Communicating with others about difficult topics i Communicating with others about difficult topics is not easy for many people. This is especially true for those of us who grew up socialized to be pleasing and pleasant, or who learned from an early age that asserting oneself was not safe to do. ​​​​​​​​ ​​​​​​​​ Something I frequently remind my clients, whether in the therapy space, or in their day to day lives, is this: ​​​​​​​​ ​​​​​​​​ You get to choose what you say, when you say it, how you say it, or IF you say it. ​​​​​​​​ ​​​​​​​​ Whether it’s with me or anyone else! You have control over these things. ​​​​​​​​ ​​​​​​​​ Included in this concept are these additional reminders:​​​​​​​​ ​​​​​​​​ ✨No one is *entitled* to your story. You can share what you choose, what is helpful for you, and what you feel safe to share with others. Or not. ​​​​​​​​ ✨No is a complete answer. End stop. ​​​​​​​​ ✨You don’t have to justify your boundaries to others.
Here’s a reminder to pause and check in with you Here’s a reminder to pause and check in with yourself. When you’re overwhelmed, overstimulated, or feeling unsure about something, ask yourself this question.
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