Katelyn Arterburn


In the hustle and bustle of daily life, it's easy for our family values to get overshadowed by routines and obligations. To keep our core principles alive and thriving, we've introduced a practice called **"Family Sparks."** This engaging ritual not only celebrates when we embody our family values but also strengthens our bond through shared recognition and collective rewards.

### The "Family Sparks" Ritual

At the heart of this practice is a simple yet meaningful process:

1. **Spot the Spark:** Whenever a family member observes someone exemplifying one of our [family values](/importance-of-family-values), they jot it down on a sticky note.

2. **Share and Celebrate:** During our family gatherings (typically breakfast or dinner), each person shares their observation, highlighting how the value was demonstrated. After sharing, the note is crumpled and tossed into our designated "Family Sparks" bowl—a cherished plastic fishbowl we discovered at Goodwill.

3. **Collective Reward:** Once the bowl is filled, we come together to decide on a celebratory activity, reinforcing the joy of living out our values.

### Celebrating Our Collective Achievements

The culmination of our "Family Sparks" collection is the anticipation of a shared reward. This year, our collective embodiment of [family values](/importance-of-family-values) has inspired us to return to a magical town in Costa Rica—a place that holds special memories for us. Other celebratory ideas we've considered include:

- **Adventure Outings:** Visiting amusement parks like LEGO Land or engaging in interactive experiences at TopGolf.

- **Creative Evenings:** Hosting themed movie nights where each family member picks a film that resonates with our values.

- **Outdoor Excursions:** Planning camping trips to explore nature and disconnect from daily distractions.

- **Cultural Experiences:** Attending local theater productions or concerts to appreciate the arts together.

- **Volunteer Projects:** Participating in community service activities that align with our values, fostering a sense of giving back.

### Living Our Values: Real-Life Examples

To bring our family values to life, here are instances where each of us has demonstrated them, earning a spot in the "Family Sparks" bowl:

- On a rainy day, the kids building a blanket fort in the living room, turning a gloomy afternoon into an imaginative adventure.
- Initiating an open conversation about feelings during a family meal, encouraging everyone to share and listen without judgment.
- Suggesting a family hike over the weekend to spend quality time together in nature, away from screens and distractions.
- Organizing a family volunteering day at a local shelter, teaching the importance of giving time to help others.
- Tidying up the play area without being asked, creating a more organized and stress-free environment for everyone.

### The Impact of "Family Sparks"

This practice has transformed the way we perceive and live our family values. By actively recognizing and celebrating each other's actions, we've fostered an environment where our principles are not just words but are woven into our daily lives. The anticipation of a collective reward further motivates us to embody these values, strengthening our family bond and creating cherished memories along the way.

Incorporating "Family Sparks" into our routine has been a simple yet profound way to keep our family's heart beating in harmony with the values we hold dear.


Discover 'Family Sparks,' our unique ritual that celebrates embodying family values through shared activities and rewards, fostering deeper connections and cherished memories.

Igniting Our Family Values with 'Family Sparks'


The term "self-care" has become a popular buzzword. Aromatherapy baths, face masks, and yoga classes are all great ways to relax and replenish. But what if you find that these conventional methods of self-care just aren't cutting it for you? It's crucial to understand that self-care is more than a quick fix, and there are deeper forms of care you can explore.

### Self-Compassion: The Core of Deep Care

Self-compassion is about being kind to yourself in moments of distress or perceived inadequacy. It's about acknowledging your struggles without judgment, allowing you to comfort and soothe yourself. Incorporating self-compassion into your life can be as simple as taking a moment to acknowledge that you're having a hard time and offer yourself some kind words of support.

### Setting Boundaries: A Form of Self-Protection

Boundaries are essential to maintaining balance and energy in our lives. They protect us from being overwhelmed by the demands of others. It might feel uncomfortable at first, but setting boundaries is a powerful form of deep self-care. Remember, it's okay to say no when you're feeling overextended.

### Seek Professional Help: Therapy as Self-Care

Therapy is a profound form of self-care. It's a space to explore your thoughts and feelings, understand yourself better, and learn new coping strategies. Online therapy options make it even more accessible for those with tight schedules or transportation issues.

### Emotional Literacy: Understand Your Feelings

Being able to identify and express your emotions is an essential aspect of deep self-care. Emotional literacy allows you to understand what you're feeling, why you're feeling it, and how you can best respond to those emotions.

### Cultivate Supportive Relationships

Nurturing connections with others who support and understand you is an essential aspect of deep care. You can find these connections through support groups, online communities, friends, or family.

### Prioritize Rest

Rest is more than just getting enough sleep. It's about allowing yourself to take breaks, slow down, and do less. Rest is a critical component of self-care and overall well-being.

Remember, you are worthy and deserving of deep care. Sometimes, the self-care script may not apply, but that doesn't mean you're stuck. There are always other options, other avenues for self-support, and I'm here to help guide you through them.

✨You are worthy, deserving of love, and capable of growth. 🌱💗 Save and share this post with a fellow mom who might need this reminder. Follow [@therapy.with.katelyn](https://www.instagram.com/therapy.with.katelyn) for more insights and support. 💗

If you're seeking guidance through the challenges of motherhood and self-care, [connect with me](/contact) today.


It's crucial to understand that self-care is more than a quick fix, and there are deeper forms of care you can explore.

When Self-Care Doesn't Feel Enough: Embracing Deeper Forms of Care


When you step into motherhood, the world as you know it transforms in an instant. You find yourself navigating a new, challenging landscape, marked by constant changes and unexpected twists and turns. It's a journey of discovery, growth, and unending adaptation.

The early years of motherhood, in particular, bring a rapid succession of changes. You see your child grow from a newborn who depends entirely on you to a toddler exploring their independence. As your child develops, your role as a mother continually shifts and evolves.

### Physical and Emotional Changes

Firstly, there are the physical changes. Pregnancy and childbirth bring significant transformations to your body, but the changes don't stop there. Nursing, lack of sleep, and the physical demands of caring for a child can all have an impact on your body.

Emotionally, you may experience a wide range of feelings. The joy and love that comes with motherhood can often be accompanied by feelings of uncertainty, anxiety, and even sadness. Postpartum depression and anxiety are not uncommon and it's essential to seek help if you're experiencing these symptoms.

### Changes in Relationships

Your relationships, too, undergo substantial shifts. The bond with your partner may face new challenges as you both adapt to your roles as parents. Friendships may evolve, and you may find a new community with other moms.

### Changes in Identity

Perhaps one of the most profound changes is the shift in your identity. You're no longer just yourself; you're also a mother. This change can bring about a sense of loss for your previous self and an uncertainty about who you are now. It's okay to mourn your pre-motherhood self. It's a part of your journey.

### Learning to Embrace the Changes

Embracing these constant changes requires self-compassion, patience, and flexibility. Here are some ways to navigate this ever-changing landscape:

- **Self-care:** Take care of your physical and emotional health. This could mean taking a few minutes for deep breathing, engaging in regular exercise, or seeking therapy.
- **Seek support:** You don't have to do this alone. Reach out to friends, family, or a professional counselor. Share your feelings and experiences.
- **Self-acceptance:** It's okay not to have all the answers. It's okay to feel overwhelmed. You're doing the best you can, and that's enough.

In the whirlwind of these early years, it's essential to remember that you're not alone. Mothers everywhere are navigating this same wild ride. Reach out, share your story, and embrace the constant change. It's part of the beautiful chaos that is motherhood.

Remember: ✨You are worthy, deserving of love, and capable of growth. 🌱💗 Save and share this post with a fellow mom who might need this reminder. Follow [@therapy.with.katelyn](https://www.instagram.com/therapy.with.katelyn) for more insights and support. 💗

If you're seeking guidance through the challenges of motherhood, [connect with me](/contact) today.


You find yourself navigating a new, challenging landscape, marked by constant changes and unexpected twists and turns. It's a journey of discovery, growth, and unending adaptation.

Embracing the Constant Changes in the Early Years of Motherhood


In the chaos of daily life, it’s easy for important conversations to get lost in the shuffle. Between work, kids, and endless to-do lists, critical topics like house projects, finances, upcoming travel, and even emotional well-being can fall by the wayside. That’s why my partner and I have established a weekly meeting we lovingly call "Family Operations" or simply "Family Ops."

This dedicated time isn’t just about logistics—it’s about staying connected, ensuring we’re on the same page, and avoiding the buildup of resentment that can sneak into even the strongest relationships. Here’s why our weekly check-in is a non-negotiable part of our lives and how it helps us navigate the complexities of family life with grace and teamwork.

#### The Power of Regular Communication

At its core, our Family Ops meeting is about communication. It’s a chance to touch base on everything from the practical to the personal, ensuring that nothing important slips through the cracks. Whether we’re discussing upcoming trips, the week’s logistics, or our shared finances, this time helps us stay aligned and reduces misunderstandings.

By setting aside this regular time, we create a space where both of us can express concerns, share updates, and make plans without the pressure of day-to-day distractions. It’s a proactive approach to managing our lives, one that helps prevent small issues from becoming big problems.

#### Our Family Ops Agenda

We’ve developed a specific agenda that keeps our meetings focused and productive. Here’s how it works:

1. **Gottman Check-In for Couples:**
   We start with the [Gottman Check-In](https://katelynarterburn.com/gottman-checkin.pdf), a practice designed to strengthen our emotional connection. This is a streamlined version of the Gottman Relationship Checkup, focusing on daily connection and communication.

   - **Appreciations:** We each share something we appreciate about the other, whether it’s a kind gesture, a shared moment, or a quality we admire.
   - **New Information:** This is where we update each other on anything the other might not know—thoughts, experiences, or feelings from the past week.
   - **Puzzles:** If there’s something one of us doesn’t understand about the other’s behavior or a recent experience, we ask questions to gain clarity.
   - **Concerns with Requests for Change:** We gently bring up anything that’s bothering us, paired with a specific request for change. The focus here is on expressing feelings without criticism.
   - **Wishes, Hopes, and Dreams:** Finally, we share any aspirations, big or small. This helps us stay connected to each other’s goals and dreams.

2. **Copy Over Tasks:**
   After the emotional check-in, we move on to the practical side. We start by copying over any tasks from the previous meeting that still need attention. This ensures nothing gets forgotten.

3. **Prioritize This Meeting's Topics:**
   Next, we prioritize what needs to be discussed in this meeting. This might include upcoming events in the calendar, work schedules, meal planning, logistics for the kids, or scheduling our next date night. We utilize our [Family Values](https://katelynarterburn.com/importance-of-family-values) to help us make decisions around any of these topics.

4. **Plan for Upcoming Tasks/Travel/Meetings:**
   Finally, we look ahead to the coming week (or beyond) and plan for any tasks, travel, or meetings. This helps us stay organized and reduces last-minute stress.

#### The Role of Organization Tools in Family Ops

To keep our Family Ops meetings organized and efficient, we use [Notion](https://www.notion.so/) as our family organizer. It’s a powerful tool that helps us stay in the know, with all our topics, tasks, and plans in one place. We can easily add to our shared list of topics throughout the week, ensuring that nothing gets overlooked.

But it doesn't have to be complicated. When we first started, we used a simple [Google Doc](https://docs.google.com/), updating it weekly with new topics. The key is to find a system that works for you—whether it's a sophisticated tool like [Notion](https://www.notion.so/) or a basic document—what matters is that it keeps you both informed and aligned.

#### The Benefits of a Weekly Check-In

This structured approach to communication has had a profound impact on our relationship and family life. By dedicating time each week to discuss both the emotional and logistical aspects of our lives, we’ve created a partnership based on trust, understanding, and mutual support.

- **Reduces Resentment:** Small annoyances can build up if left unaddressed. Our check-ins give us a safe space to express concerns before they turn into resentment.
- **Increases Efficiency:** By planning ahead, we’re more efficient in managing our time, reducing the chances of things falling through the cracks.
- **Strengthens Connection:** Regularly sharing appreciations, dreams, and concerns helps us stay emotionally connected and aligned on our life goals.

#### How to Start Your Own Family Ops Meeting

If you’re inspired to start your own weekly check-in, here’s a simple guide to get started:

1. **Set a Consistent Time:** We’ve found that meeting for an hour on Friday mornings after we drop the kids off at school works best for us. Trying to have these meetings in the evenings wasn’t consistent with our schedules or energy levels. Choose a time that works for both of you, ideally when you’re both free from distractions.
2. **Create an Agenda:** Having a structure helps keep the meeting on track. You can use our agenda as a starting point and adjust it to fit your needs.
3. **Use a Shared Organizer:** Whether it’s a tool like Notion or a simple Google Doc, having a shared space for your topics and tasks is invaluable.
4. **Be Open and Honest:** The key to these meetings is honest communication. Approach them with an open mind and a willingness to listen.
5. **Stay Flexible:** While structure is important, be flexible enough to adapt the meeting to your needs on any given week.

#### Conclusion

Our weekly Family Operations meetings have become a cornerstone of our relationship, helping us navigate the challenges of family life with ease and collaboration. By dedicating this time to both emotional check-ins and practical planning, we’ve built a stronger, more connected partnership. Whether you’re dealing with keeping your home in harmony, managing your kids’ schedules, or just trying to keep the peace, a weekly check-in can be a game-changer in maintaining harmony and connection in your home.

Save and share this post with a couple who might find this valuable. Follow [@therapy.with.katelyn](https://www.instagram.com/therapy.with.katelyn) for more insights and support. If you're interesting in learning more about how my husband and I run our family ops meetings, don't hesitate to [connect with me](/contact) today.


Strengthen your relationship and stay organized with a weekly Family Operations meeting. Discover how regular check-ins on logistics, finances, and emotional well-being can keep your family connected and harmonious.

Family Ops: The Essential Weekly Meeting for Every Household


In the hustle and bustle of daily life, it's easy to get swept up in the immediate demands of parenting, work, and household responsibilities. But amidst all this, it's crucial to step back and think about what truly matters: the values that guide our family. These values are the foundation upon which we build our relationships, make decisions, and raise our children.

Creating family values isn’t something that happens by accident—it’s an intentional process that requires time, reflection, and open conversation. One of the most effective ways we've found to focus on this process is by setting aside dedicated time, like a quiet evening after the kids are in bed, to dive deep into what we want our family to stand for.

### The Importance of Family Values

Family values are the guiding principles that shape the way we live our lives together. They influence everything from how we handle conflicts and make decisions to how we support each other and celebrate successes. Without a clear set of values, it’s easy to drift through life, reacting to whatever comes our way rather than proactively creating the life we want.

For us, establishing our family values was a way to ensure that we’re all on the same page, working towards the same goals. It’s about creating a sense of unity and purpose, so everyone—parents and kids alike—knows what we stand for and how we want to interact with the world and each other.

### Our Process for Creating Family Values

We recently dedicated an evening to this important exercise, using a date night as the perfect opportunity to reflect on what matters most to us as a family. Here’s how we approached it:

1. **Reflecting on Our Experiences:** We started by looking back at our shared experiences, identifying moments that brought us the most joy and connection. We discussed what these moments had in common and how they could translate into core values for our family.

2. **Discussing Our Aspirations:** Next, we talked about the future—what kind of family we want to be and the environment we want to create for our kids. This discussion helped us identify values that would guide us in building that future.

3. **Reaching a Consensus:** It was important to ensure that both of us felt heard and aligned. We didn’t rush this process; instead, we allowed the conversation to flow naturally, ensuring that our values reflected both of our perspectives.

4. **Documenting Our Values:** Once we agreed on our values, we wrote them down. This step was crucial because it gave us a reference point to revisit and refine as needed.

### The Outcome: A Stronger, More Aligned Family

The values we identified now serve as a compass for our family. They guide our decisions, shape our interactions, and help us stay connected even when life gets chaotic.

1. Simple Playfulness
2. Brave Space, Safe Place
3. Intentional Experience
4. Feel Lucky
5. Optimize for Ease

This exercise wasn’t just a one-time conversation; it was the beginning of an ongoing dialogue that we plan to revisit regularly. As our kids grow and our lives change, our values may evolve, but the process of reflecting on and discussing them will remain a cornerstone of our family life.

### How to Create Your Own Family Values

If you haven’t yet established your family values, consider dedicating an evening to this process. Here’s a simple approach to get started:

1. **Set the Scene:** Choose a quiet, comfortable time—like a date night at home when the kids are asleep—where you can have an uninterrupted conversation.

2. **Reflect Together:** Discuss your shared experiences and aspirations, focusing on what brings your family joy and fulfillment.

3. **Identify Core Values:** Based on your reflections, identify a set of values that will guide your family’s actions and decisions.

4. **Write Them Down:** Document your values so you can revisit and refine them as your family evolves.

Creating family values is an intentional and powerful way to ensure that your family stays aligned, connected, and focused on what truly matters. By taking the time to reflect on and articulate these values, you’re not just shaping the present—you’re building a legacy that will guide your family for years to come. Whether you use a quiet evening or a special date night, the time spent on this exercise will be one of the most valuable investments you can make in your family’s future.

Save and share this post with a fellow mom who might find this valuable. Follow [@therapy.with.katelyn](https://www.instagram.com/therapy.with.katelyn) for more insights and support. 💗

If you're interesting in learning more about family values, don't hesitate to [connect with me](/contact) today. All of my clients receive a free family values worksheet to help them get started.


Learn how to create and cultivate meaningful family values that will guide your family toward a more connected and purposeful life.

Building Family Values: The Foundation of a Strong Family


Stepping into motherhood is an awe-inspiring journey that encompasses a profound sense of love and fulfillment. However, it also includes the daunting responsibility of caring for a new life, which often leads to mental overload and a burden of invisible work. In this post, we'll delve into the complexities of these often overlooked aspects of early motherhood.

### The Mental Overload of Motherhood

The mental load of motherhood involves constant decision-making and problem-solving. From managing your child's sleep schedule to monitoring their developmental milestones, every day brings a new set of challenges. It's like a never-ending to-do list that persists, even when you close your eyes at night.

In addition to this, there's the emotional load. As mothers, we often carry the emotions of our family members, absorbing their distress and working tirelessly to restore harmony. Managing your child's emotions while also processing your own feelings can be mentally taxing.

### The Invisible Work of Motherhood

Then there's the invisible work - the tasks that often go unnoticed or undervalued. This includes not just the physical labor of feeding, bathing, and soothing your child, but also the emotional labor of providing constant comfort and reassurance.

These responsibilities may also extend to maintaining the household, arranging appointments, and keeping track of necessities like groceries and diapers. The efforts behind these tasks often go unnoticed but play a significant role in the functioning of your home and family.

### Navigating the Overload and Invisible Work

Given the mental overload and invisible work that comes with early motherhood, it's crucial to remember self-care and seek support. Here are some suggestions:

- **Delegate Tasks:** It's okay to ask for help. Share your load with your partner, a family member, or a trusted friend. You're not alone in this journey.
- **Practice Self-Care:** Make sure to carve out time for yourself. Whether it's a quiet cup of coffee in the morning or a short walk in the evening, these moments can help recharge your mind and body.
- **Seek Professional Support:** A therapist can provide a safe space to express your feelings, address concerns, and learn coping strategies.

### Affirmation and Validation

It's essential to remember that your efforts, both visible and invisible, are significant. Your work shapes your child's world, and the love and care you provide are invaluable.

As you navigate through the mental overload and invisible work of early motherhood, remember: ✨You are worthy, deserving of love, and capable of growth. 🌱💗

Save and share this post with a fellow mom who might need this reminder. Follow [@therapy.with.katelyn](https://www.instagram.com/therapy.with.katelyn) for more insights and support. 💗

If you're feeling overwhelmed and could use some guidance, don't hesitate to [connect with me](/contact) today.


In this post, we'll delve into the complexities of these often overlooked aspects of early motherhood.

The Mental Overload and Invisible Work of Early Motherhood


When you hold your little one for the first time, the world seems to stop. You are filled with love, awe, and maybe a bit of trepidation. Parenting is an amazing journey, but it's also a challenging one that can strain even the strongest relationships. One of the emotions that can sneak in, often unannounced, is resentment.

### Understanding Resentment

Resentment is a feeling of deep and bitter anger or annoyance caused by what is perceived as unfair treatment. In the context of parenting, this could stem from unequal division of responsibilities, lack of appreciation, or not having enough time for each other anymore. It's a slow-building emotion, often unnoticed until it has become a significant problem.

### Identifying the Roots

The first step in managing resentment is to recognize its roots. Have an open and honest conversation with your partner about your feelings. It's important to communicate without blaming or criticizing. Use "I" statements, such as "I feel overwhelmed when I have to handle all the night feedings," rather than "You never help with the night feedings."

### Realigning Responsibilities

Once you've identified the sources of resentment, discuss how you can realign responsibilities. Try to distribute chores, parenting duties, and decision-making tasks fairly. Remember, fair doesn't always mean equal. It's about finding a balance that works for both of you.

### Fostering Appreciation

It's easy to feel unappreciated when you're knee-deep in diapers or handling a tantrum. Make an effort to show gratitude to your partner for their efforts, no matter how small. A simple "thank you" can go a long way in mitigating feelings of resentment.

### Rekindling Connection

In the chaos of parenting, couples often forget to make time for each other. Carve out regular moments for just the two of you. A simple date night, a walk together, or even just a shared cup of coffee can help you reconnect and remind you of why you chose each other in the first place.

### Seeking Professional Help

If resentment has taken a firm hold and you're finding it difficult to navigate through it, seeking professional help is a good option. Therapists can provide tools and strategies to manage resentment, improve communication, and strengthen your relationship.

Remember, it's perfectly normal to feel resentment in your marriage after having kids. Parenting is a tremendous life shift, and adjusting to it can be challenging. But with open communication, mutual understanding, and a little help, you can navigate through these choppy waters and come out stronger as a couple and as a family.

✨You are worthy, deserving of love, and capable of growth. 🌱💗

If you're navigating through feelings of resentment and need guidance, [connect with me](/contact) today. I'm here to support you. Follow [@therapy.with.katelyn](https://www.instagram.com/therapy.with.katelyn) for more insights. 💗


Parenting is an amazing journey, but it's also a challenging one that can strain even the strongest relationships. One of the emotions that can sneak in, often unannounced, is resentment.

Navigating Resentment in Marriage After Kids: A Guide for Parents


As the holiday season approaches, the air fills with the scent of cinnamon, the sound of festive music, and the glimmer of holiday lights. But for many moms, this season also brings an invisible yet heavy burden: the mental load of holiday preparations. This blog post is dedicated to all the mothers navigating this busy time of the year. Discover more about [motherhood](/categories/motherhood) and its challenges during the holiday season.

1. **Understanding the Mental Load:**
The mental load refers to the constant planning, organizing, and managing of family life, which intensifies during the holidays. From planning meals to buying gifts, arranging family gatherings, and decorating the house, moms often find themselves juggling numerous tasks at once. This invisible work, though often unnoticed, can be mentally exhausting and overwhelming.
2. **Acknowledging Your Efforts:**
First and foremost, it's important to acknowledge the hard work you put into making the holidays special for your family. Your efforts, though sometimes unseen, create the magic that your family cherishes. Remember, it’s okay to feel overwhelmed, and it's crucial to acknowledge the weight of what you carry.
3. **Seeking Support:**
One of the best ways to manage the mental load is by asking for help. Delegate tasks to family members, involve your partner, or even seek external help if possible. Remember, it’s not solely your responsibility to ensure a perfect holiday season.
4. **Setting Realistic Expectations:**
It's easy to fall into the trap of wanting to create a 'perfect' holiday experience. However, setting realistic expectations can significantly reduce stress. Understand that it's okay if everything is not picture-perfect. The joy of the season lies in togetherness, not perfection. Learn more about this balance in our article on [the duality of joy and grief during the holidays](/the-duality-of-joy-and-grief-during-the-holidays).
5. **Carving Out Time for Yourself:**
In the hustle and bustle of the season, take time for self-care. Whether it's a quiet cup of coffee, a walk in the park, or simply sitting down to read a book, these moments of solitude can help rejuvenate your mind and soul.
6. **Embracing the Joy:**
Despite the challenges, try to find moments of joy in the little things - the laughter of your children, the warmth of family, or the beauty of winter. Let these moments remind you of the true essence of the holiday season.

In conclusion, the holiday season for moms can be as demanding as it is delightful. It's a balancing act between making it special for the family and taking care of your own mental health. Remember, it's okay to let go of the quest for perfection and instead, embrace the imperfect yet beautiful moments that the holidays bring.

Remember: ✨You are worthy, deserving of love, and capable of growth. 🌱💗


Delve into the often overlooked mental load mothers bear during the holidays in our latest blog post. From juggling festive preparations to managing family life, we explore the challenges and offer tips for seeking support, setting realistic expectations, and finding joy amidst the hustle. It's a tribute to every mother striving to balance the demands and delights of the season, reminding them of their worth and the importance of self-care.

Navigating the Mental Load of the Holiday Season


As we navigate the beautiful journey of motherhood, it’s crucial to acknowledge that this life-altering transition can sometimes be accompanied by challenges like postpartum anxiety. Today, we'll delve deeper into understanding this common, yet often overlooked, aspect of postpartum mental health.

### Recognizing Postpartum Anxiety

Postpartum anxiety is a condition that can affect new mothers after childbirth, characterized by persistent worry, restlessness, and an overwhelming sense of dread. These feelings can become so intrusive that they interfere with your daily activities and overall well-being. Unlike the commonly known 'baby blues,' postpartum anxiety symptoms last longer and are more intense.

Some signs of postpartum anxiety include constant worry, racing thoughts, feelings of impending doom, irritability, trouble sleeping, and physical symptoms like a racing heart, hot flashes, and nausea.

### Factors Contributing to Postpartum Anxiety

Several factors contribute to the onset of postpartum anxiety. Hormonal changes after childbirth, combined with the physical exhaustion of caring for a newborn, can trigger anxiety symptoms. Moreover, the immense responsibility of nurturing a new life can make new mothers prone to worry and fear.

It's important to understand that experiencing postpartum anxiety is not a sign of weakness or poor mothering. It's a common mental health condition that many women face and there's help available.

### Seeking Help for Postpartum Anxiety

If you suspect you're dealing with postpartum anxiety, reach out to a healthcare provider or mental health professional. They can provide an accurate diagnosis and a comprehensive treatment plan. This plan may include therapy, medication, or a combination of both. Remember, seeking help is a testament to your strength and the love you have for your child.

### Coping Strategies for Postpartum Anxiety

While professional support is crucial in managing postpartum anxiety, there are also strategies you can implement yourself:

- **Self-Care:** Prioritize activities that replenish your energy, whether that's a relaxing bath, reading, or a short walk outside.
- **Mindfulness Practices:** Techniques such as deep breathing and meditation can help manage anxiety symptoms.
- **Support Networks:** Lean on your family, friends, and mom groups who understand what you’re going through.

### Remember, You’re Not Alone

Postpartum anxiety can be isolating, but know that you’re not alone. Many women have walked this path and found strength, healing, and resilience. Remember, ✨You are worthy, deserving of love, and capable of growth. 🌱💗

Save and share this post with a fellow mom who might need this reminder. Follow [@therapy.with.katelyn](https://www.instagram.com/therapy.with.katelyn) for more insights and support. 💗

If you're experiencing postpartum anxiety and need support, don't hesitate to [connect with me](/contact) today.


Understanding this common, yet often overlooked, aspect of postpartum mental health.

Understanding and Navigating Postpartum Anxiety: A Guide for New Mothers


The holiday season is often portrayed as a time of joy and celebration, filled with family gatherings, laughter, and traditions. However, for those experiencing grief, the holidays can amplify feelings of loss and sadness. If you're grieving this holiday season, this blog post is for you, offering guidance and support during this challenging time.

1. **Recognizing the Complexity of Grief:**
Grief during the holidays can feel particularly intense because these times often emphasize togetherness and happiness. The absence of a loved one can be deeply felt, and it’s normal for grief to resurface even if the loss occurred long ago. It's important to recognize that grief is a complex process and manifests differently for everyone.
2. **Allow Yourself to Feel:**
Give yourself permission to experience your emotions without judgment. It's okay to feel sad, angry, or even to have moments of joy. Your feelings are valid and acknowledging them is a crucial step in navigating grief.
3. **Creating New Traditions:**
While it’s difficult to imagine the holidays without your loved one, creating new traditions can provide a sense of renewal and comfort. These don’t have to be large gestures; they can be simple acts like lighting a candle in memory or sharing stories about them.
4. **Seek Support:**
Reach out to friends, family, or a support group where you can express your feelings and share your experiences. Sometimes, just talking about your loved one can bring a sense of relief. Professional help, such as therapy, can also provide a safe space to process your grief.
5. **Setting Boundaries:**
It’s okay to say no to events or gatherings that feel too overwhelming. People may have expectations of you during this time, but it’s essential to prioritize your well-being. It’s okay to take a step back and spend time alone if that’s what you need.
6. **Finding Moments of Peace:**
Try to find small moments of peace amidst the pain. This could be through meditation, a walk in nature, or engaging in a hobby that brings you solace. These moments can offer a temporary respite from your grief.
7. **Honoring Your Loved One:**
Find ways to honor the memory of your loved one. This might involve donating to a charity in their name, sharing favorite memories, or including their favorite dish in your holiday meal.

In conclusion, experiencing grief during the holiday season is a unique challenge, but it’s important to remember that you’re not alone in your feelings. It’s okay to experience the holidays in a way that feels right for you. Allow yourself grace during this time and know that it’s okay to find your own path through the season.

Remember: ✨You are worthy, deserving of love, and capable of growth. 🌱💗


Explore guidance and support for navigating grief during the holidays. This empathetic blog post delves into the challenges of experiencing loss amidst a season often marked by joy, offering insights and understanding for those in mourning.

The Duality of Joy..and Grief during the Holidays


Journaling has been a cornerstone of my personal growth and reflection over the past decade. Throughout this journey, [Dabble Me](https://dabble.me/?ref=katelyn)—a platform developed by my husband—has been my trusted companion, offering an easy, habit-forming experience that has significantly enriched my journaling practice over the last decade.

### Why Dabble Me Stands Out

- **Seamless Integration:** Dabble Me effortlessly fits into my daily routine. There's no separate app to manage; instead, a daily email lands in my inbox, inviting me to reflect and reply, making the process light and unobtrusive.

- **Privacy Assurance:** Now, I know what you're thinking—"Of course she'd say that; her husband made it!" But seriously, Dabble Me prioritizes user privacy, ensuring that all entries remain confidential and are never shared socially.

- **Reflective Reminders:** One of my favorite features is the "On This Day" emails, which resurface entries from the past. This journey through time offers profound insights into my personal growth and evolving perspectives.

### Embracing AI for Enhanced Reflection

Recently, Dabble Me has introduced a feature that allows users to export their journal entries in formats optimized for AI processing. This means I can analyze my reflections using AI with my tool-of-choice (I personally use [ChatGPT](https://chatgpt.com/), but you could use [Claude](https://claude.ai/), or even local AI models. This type of analysis empowers me to gain deeper insights into my journaling patterns while maintaining full control over my data.

Incorporating AI into journaling opens up new avenues for self-discovery and personal growth. However, Dabble Me's thoughtful implementation ensures that these advancements are available without compromising the personal and private nature of journaling.

### The Broader Benefits of Journaling

Beyond the features of any specific platform, journaling itself offers numerous benefits:

- **Achieve Goals:** Writing down goals helps in clarifying intentions and tracking progress, making it more likely to achieve them.

- **Track Progress and Growth:** Regular journaling allows you to see how much progress or growth you've made by revisiting previous entries.

- **Gain Self-Confidence:** Reflecting on personal achievements and challenges can boost self-esteem and provide a clearer sense of self.

Incorporating journaling into daily life, whether through Dabble Me or another method, serves as a powerful tool for self-discovery, emotional well-being, and personal development.


Discover how journaling with Dabble Me (yes, my husband built it) has shaped my growth over the last decade—plus how AI is unlocking powerful new ways to reflect.

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