Episode 25: Dopamine menu for stay at home depressed moms. Postpartum mental health

are you familiar with the concept of a dopamine menu?

The social media trend is to create a list of things that can raise your dopamine since a lot of us experience low levels in the fall which leads to anxiety and depression. I think a lot of people could relate to this, but as moms, especially stay at home moms of young kids, feeling depression or dealing with full blown depression is excrutiating.

I wanted to share my dopamine menu,

1. Movement. I love walking in the morning, doing pilates on youtube, or just other workouts. Movement releases endorphins and makes me feel better overall. I always try to remind myself that an object in motion continues in motion. And object that starts stationary has a harder time getting into motion. SO start the day moving and I know I’ll feel better all day.

2. Putting my phone onto do-not-disturb- and putting it into a drawer. I just focus on my kids or my chores and I get stuff done.

3. Reading books. I joined a book club a few months ago and not only have I loved reading the books again, but I also adore the women in the book club. We meet once a month and its possibly my favourite day of the month.

4. Nutrition is another thing I focus on. Every day I try to tune in to how my body is feeling, I make sure I’m getting lots of protein and I take my vitamins and supplements daily. Another thing I’m adding in is green tea ideally daily but not always. Its a slower release of caffeine so I stll get a pick-me-up without the crash.

5. Light a candle. My favourite candle store is called little ritual candle co.

6. The next one is really random, but its just push ups into downward dog. If I’m getting stressed or I’m feeling like I’m putting roots down into the couch, I roll onto the floor, do a push up, and then push back into downward dog. I think it forces me to breathe or something, but I’ll do it a few times and I suddenly have clarity. IT might be “I need to go to bed.” or “I haven’t had enough water.” or “I need fresh air.” but it just always works.

7. Listening to podcasts always makes me feel better. My therapist and I made the connection that I always want to consume content, so if I dont want to scroll mindlessly I need to prioritize a podcast. I used to think I could only do a podcast on my walk, but knowing that its podcast of doomscroll has allowed me to throw it on in the house. If my kids are watching a show or listening to music I’ll play it through my airpods.

8. Last one: doing the task I’ve been procrastinating. Its usually something like clarifying my finances, doing laundry, or cleaning the bathroom, but once I do it I feel just a relief and to be so dramatic, I have a fresh outlook on life.

That’s my little dopamine menu. I look at that when I feel myself slipping into dark chaos. Whenever I feel so unmotivated or when I want to close my eyes and pause everything, I do at least one of these things. I will also say that drinking water every time you feel sad also helps.

What do you think of this idea of a dopamine menu and what are you putting on yours?

Sam Periard came on the show this week to chat all things motherhood and expectations. We covered age gaps, pregnancy acne, postpartum skincare, anxiety, shame, wins, and so much more.

Thank you Sam for being here! You can find her at

https://www.instagram.com/samspeaks__/

https://www.instagram.com/girldinnerthepodcast/

you can find the podcast at

https://www.instagram.com/sarah.g.carter

https://www.instagram.com/shesdoingalright

I had the honour of sitting down with Simone and talking all things content creation, travel photography, and mental health in the online space. We talk about her childhood, her missed opportunity of vine stardom, how she got into travel photography and so much more.

Follow Simone here: https://www.instagram.com/simoneandcamera/

https://www.tiktok.com/@simoneandcamera?lang=en

You can follow Sarah Here:

https://www.instagram.com/sarah.g.carter/

https://www.tiktok.com/@sarah.g.carter

Thank you so much for supporting the podcast and this channel! If you are enjoying this content, please share, like, subscribe, and comment.

Investing in our mental health looks different for all of us. These are some tips for how we can start.

-psychology

-daily movement

-podcasts

-sleep

-vitamins

I hope you enjoyed today's episode!

IG: Sarah.g.carter

shesdoingalright

Tiktok: Sarah.g.carter

sarahmgcarter@gmail.com

eunoiamedical.ca

https://www.exhale-psychology.ca

Episode 21 is a short discussion about tapping into our emotions during our kids' outbursts and asking ourselves: "who is responding right now? younger me- who wasn't emotionally equipped to handle this? or present me- who is totally able to handle this?

Listen and let me know your thoughts!

IG: Sarah.g.carter.

shesdoingalright

TT: Sarah.g.carter

sarahmgcarter@gmail.com

Episode 20 is filled with some of my favourite quotes from Pinterest parenting boards. I have a ton more but these are ones that really resonate for me. I hope you enjoy and maybe you'll hear something that resonates for YOU! Share your favourite parenting advice or quotes on instagram.

personal instagram: https://www.instagram.com/sarah.g.carter/

SDA instagram: https://www.instagram.com/shesdoingalright/

TikTok: https://www.tiktok.com/@sarah.g.carter

Pinterest: https://www.pinterest.ca/sarahmgcarter/

Email: sarahmgcarter@gmail.com

I do believe in such a thing as TMI, but not when it comes to pregnancy, birth, and postpartum experiences. There is a time and place to let it all out and the time is now and the place is here.

In this episode we are talking about all the things that NO ONE tells you about around pregnancy. We cover cravings, bodily functions, advocating for ourselves, epidurals, postpartum sex, and more.

This is all based on my own experiences so if you feel I missed anything, or if you have any questions, reach out at sarahmgcarter@gmail.com. You can also send me a message on instagram or tiktok at sarah.g.carter and shesdoingalright.

Thanks for tuning in!

In episode 18, Sarah talks about her dealing with postpartum depression, postpartum anxiety, and rage for the second time. As a mom of two with the second baby just being out of the newborn stage, things have been a lot.

a lot of change and a lot less time to deal with it.

We talk about protein, vitamins, sleep, and share an honest and raw look at motherhood when it's not as fun as you hoped it would be.

for email inquiries: sarahmgcarter@gmail.com

social media: Sarah.g.carter & shesdoingalright