WholeMind WholeMom | WholeMindMom-MD

Mom Tips and Courses

1) Dr. Doghor's "Rule of Four's" For Postpartum Wellness

Here I share valuable tips for new moms to prevent postpartum mood and anxiety disorders. The "rule of fours" emphasizes the importance of getting four hours of uninterrupted sleep and dedicating four hours a week for self-care activities by the fourth week postpartum. Partner involvement is crucial in implementing these strategies to prevent burnout. I highlight the significance of community support when/if a partner is not available and maintaining personal interests to enhance postpartum wellness.

I Got Skills: Mom Edition Course

Welcome to "I Got Skills, Mom Edition," a course and support group tailored to provide insights, skills, and support for moms. The video outlines the schedule, location, and content of the sessions, focusing on skills like mindfulness, distress tolerance, emotion regulation, and relationship building.

#1 Mindfulness

First official session of the I Got Skills Mom Edition focusing on mindfulness. In this session, we explore the concept of Wise Mind, balancing emotions and logic, and practical strategies like the Eisenhower Matrix for prioritizing tasks. Join me as we discuss mindfulness, emotional regulation, and effective time management for moms.

#2 Distress Tolerance

In this session, we delve into distress tolerance through mindfulness, focusing on recognizing emotions and ee explore the impact of fatigue on emotional regulation, particularly in new moms. Practical strategies are shared, such as grounding exercises, breathing techniques and container to manage distress effectively. Viewers are encouraged to practice these skills to enhance emotional well-being and resilience.

#3 Emotion Regulation

In this session, we discuss strategies for regulating day-to-day emotions, focusing on proactive measures, combatting stress, and building upon previously learned skills. We emphasize the importance of distress tolerance and decreasing emotional vulnerability. Viewers are encouraged to challenge myths about emotions and practice coping ahead techniques. Action is requested to identify toughest emotions to regulate and consider implementing vitamin-like care practices.

#4 Interpersonal Effectiveness

In this session, we delve into the importance of communication in relationships, focusing on the Dear Man technique. By understanding our communication styles and needs, we can express ourselves clearly and assertively, leading to improved emotional regulation and relationship quality. The video guides viewers on how to describe events objectively, express emotions, assert needs, and reinforce communication effectively.