{"id":4364,"date":"2025-04-22T19:54:11","date_gmt":"2025-04-22T19:54:11","guid":{"rendered":"https:\/\/growingtogetherwestchester.org\/tomate-tiempo-para-el-autocuidado-aliviar-el-estres-postnatal\/"},"modified":"2026-05-27T20:25:29","modified_gmt":"2026-05-27T20:25:29","slug":"tomate-tiempo-para-el-autocuidado-aliviar-el-estres-postnatal","status":"publish","type":"post","link":"https:\/\/growingtogetherwestchester.org\/es\/tomate-tiempo-para-el-autocuidado-aliviar-el-estres-postnatal\/","title":{"rendered":"T\u00f3mate tiempo para el autocuidado: Aliviar el estr\u00e9s postnatal"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Porque incluso los superh\u00e9roes necesitan un descanso para merendar, y quiz\u00e1 una siesta bajo la colada.<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Seamos realistas: traer un peque\u00f1o ser humano al mundo es hermoso, milagroso y, seamos sinceros, tremendamente<strong>abrumador<\/strong>. Tanto si est\u00e1s cubierta de babas como si te est\u00e1s fundiendo lentamente con tu sof\u00e1, te mereces tiempo para <strong>respirar, recargarte y recordar qui\u00e9n eres<\/strong> (m\u00e1s all\u00e1 de una m\u00e1quina de cambiar pa\u00f1ales). <\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<h2 class=\"wp-block-heading\">Por qu\u00e9 es importante el autocuidado<\/h2>\n\n<p class=\"wp-block-paragraph\">El autocuidado no es s\u00f3lo cosa de influencers y madres de Pinterest. Es nuestra forma de <strong>seguir adelante cuando dormimos tres horas y comemos una barrita de cereales<\/strong>. <\/p>\n\n<p class=\"wp-block-paragraph\">\u2714\ufe0f Reduce el estr\u00e9s y el agotamiento<br\/>\u2714\ufe0f Aumenta tu estado de \u00e1nimo y tu energ\u00eda<br\/>\u2714\ufe0f Ayuda a prevenir la depresi\u00f3n o la ansiedad posparto<br\/>\u2714\ufe0f Te hace sentir m\u00e1s <em>t\u00fa<\/em> (s\u00ed, esa persona m\u00e1gica que se duchaba a diario).<\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<h2 class=\"wp-block-heading\">Ideas de autocuidado r\u00e1pidas y realmente factibles<\/h2>\n\n<p class=\"wp-block-paragraph\">No son ideas de \u00abreserva un retiro en un balneario\u00bb. Son ideas de \u00abtienes 7 minutos antes de la pr\u00f3xima comida\u00bb. \u00bfPreparada?  <\/p>\n\n<h3 class=\"wp-block-heading\">1. La Sant\u00edsima Trinidad: Agua, Merienda y Sue\u00f1o<\/h3>\n\n<p class=\"wp-block-paragraph\">Mant\u00e9n un <strong>\u00abavituallamiento para padres<\/strong> \u00bb con botellas de agua, frutos secos, mezcla de frutos secos y barritas de cereales junto a la cama, el sof\u00e1 o donde des el pecho o el biber\u00f3n.<\/p>\n\n<h3 class=\"wp-block-heading\">2. Reinicio de cinco minutos<\/h3>\n\n<p class=\"wp-block-paragraph\">Ap\u00e1rtate. L\u00e1vate la cara. L\u00e1vate los dientes. Ponte ropa limpia. Te sorprender\u00eda lo poderosa que es la sensaci\u00f3n de \u00abno tener costra\u00bb.    <\/p>\n\n<h3 class=\"wp-block-heading\">3. Haz una exploraci\u00f3n corporal<\/h3>\n\n<p class=\"wp-block-paragraph\">Cierra los ojos. Pregunta: \u00bfQu\u00e9 te duele? \u00bfQu\u00e9 est\u00e1 cansado? \u00bfQu\u00e9 necesita amor? Luego <strong>haz una peque\u00f1a cosa: est\u00edrate<\/strong>, respira o pide ayuda a alguien.    <\/p>\n\n<h3 class=\"wp-block-heading\">4. El poder del sonido<\/h3>\n\n<p class=\"wp-block-paragraph\">Pon tu lista de reproducci\u00f3n favorita, un podcast que te haga sentir bien o algunos ritmos lo-fi. Puntos extra si bailas con el beb\u00e9 y finges estar en un v\u00eddeo musical. <\/p>\n\n<h3 class=\"wp-block-heading\">5.Haz algo que tenga un principio y un final<\/h3>\n\n<p class=\"wp-block-paragraph\">Dobla un montoncito de ropa. Colorea un garabato. Escribe una nota. En el caos de la nueva paternidad, <strong>terminar algo<\/strong> es energ\u00eda de estrella dorada.   <\/p>\n\n<h3 class=\"wp-block-heading\">6. Crea una \u00abCesta de la cordura\u00bb<\/h3>\n\n<p class=\"wp-block-paragraph\">Prepara una caja o cesta con tus cosas esenciales para sentirte bien: b\u00e1lsamo labial, loci\u00f3n, afirmaciones, caramelos de menta, una foto bonita de tu beb\u00e9 (de un d\u00eda en que no lloraba) y un recordatorio: <strong>T\u00fa puedes.<\/strong><\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<h2 class=\"wp-block-heading\">Qu\u00e9 hacer y qu\u00e9 no hacer en el autocuidado postnatal<\/h2>\n\n<h3 class=\"wp-block-heading\">Hazlo:<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Pide ayuda (\u00a1y di que s\u00ed cuando te la ofrezcan!)<\/li>\n\n\n\n<li>Acepta que \u00absuficientemente bueno\u00bb es genial<\/li>\n\n\n\n<li>F\u00edjate un objetivo peque\u00f1o y amable cada d\u00eda<\/li>\n\n\n\n<li>R\u00edete, aunque sea del hecho de que acabas de poner leche artificial en tu caf\u00e9.<\/li>\n\n\n\n<li>Celebra las victorias (\u00a1como cortar por fin todas las u\u00f1as del beb\u00e9!)<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\">No lo hagas:<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Compararte con otros padres (especialmente en Internet)<\/li>\n\n\n\n<li>Sentirte culpable por necesitar tiempo a solas (\u00a1eres humano!)<\/li>\n\n\n\n<li>Piensa que tienes que \u00abrecuperarte\u00bb (tu cuerpo acaba de hacer una persona, es una leyenda)<\/li>\n\n\n\n<li>Ignorar los signos de agotamiento, tristeza o ansiedad<\/li>\n\n\n\n<li>Intenta ser todo para todos, pero s\u00e9 algo para <em>ti<\/em> tambi\u00e9n<\/li>\n<\/ul>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<h2 class=\"wp-block-heading\">Consejo de apoyo a la pareja y la familia<\/h2>\n\n<p class=\"wp-block-paragraph\">Si eres un compa\u00f1ero o un ser querido, aqu\u00ed tienes c\u00f3mo ayudar:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Pregunta: \u00ab\u00bfQu\u00e9 puedo quitarte del plato?\u00bb. (y luego hazlo de verdad)<\/li>\n\n\n\n<li>Lleva bocadillos, no consejos no solicitados<\/li>\n\n\n\n<li>Cuida al beb\u00e9 para que puedan echarse la siesta, ducharse o disfrutar de un programa<\/li>\n\n\n\n<li>Di cosas como \u00abLo est\u00e1s haciendo incre\u00edble\u00bb y \u00abVe a tumbarte. Yo me encargo\u00bb.<\/li>\n\n\n\n<li>Nunca subestimes el poder de <strong>un biber\u00f3n limpio y un abrazo<\/strong><\/li>\n<\/ul>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<h2 class=\"wp-block-heading\">Saber cu\u00e1ndo es algo m\u00e1s que \u00abs\u00f3lo cansancio\u00bb<\/h2>\n\n<p class=\"wp-block-paragraph\">Si lloras m\u00e1s de lo habitual, te sientes desconectada, ansiosa o desesperada, puede que sea algo m\u00e1s que agotamiento. No pasa nada. Y <strong>no est\u00e1s sola.<\/strong><\/p>\n\n<h3 class=\"wp-block-heading\">Tiende la mano:<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>Apoyo Postparto Internacional<\/strong>: 1-800-944-4773<\/li>\n\n\n\n<li> <a class=\"\" href=\"https:\/\/www.postpartum.net\">www.postpartum.net<\/a><\/li>\n\n\n\n<li>  Llama o env\u00eda un mensaje de texto <strong>al 988<\/strong> para recibir apoyo en salud mental en cualquier momento<\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\">Pedir ayuda no es debilidad. Es un movimiento guerrero.   <\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<h2 class=\"wp-block-heading\">Bonos antiestr\u00e9s que no son complicados<\/h2>\n\n<ul class=\"wp-block-list\">\n<li><strong>Est\u00edrate mientras sostienes al beb\u00e9<\/strong> (\u00a1las estocadas lentas cuentan!)<\/li>\n\n\n\n<li><strong>Di no a las visitas<\/strong> que no est\u00e1s preparado para ver<\/li>\n\n\n\n<li><strong>Date de baja<\/strong> de correos electr\u00f3nicos o grupos de madres que te estresan<\/li>\n\n\n\n<li><strong>Escribe una nota de amor a tu yo futuro<\/strong> (\u00abEres m\u00e1s fuerte de lo que te sientes hoy\u00bb).<\/li>\n\n\n\n<li><strong>R\u00edete a prop\u00f3sito.<\/strong> Mira un v\u00eddeo de cabritas. Llama a ese amigo gracioso. La terapia de la risa funciona. \ud83d\udc10<\/li>\n<\/ul>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<h2 class=\"wp-block-heading\">Reflexi\u00f3n final<\/h2>\n\n<p class=\"wp-block-paragraph\">No est\u00e1s fracasando, te est\u00e1s adaptando. Ser padre no es cuesti\u00f3n de perfecci\u00f3n. Se trata de <strong>presencia<\/strong> (y, de vez en cuando, de fingir que el caf\u00e9 a\u00fan est\u00e1 caliente \u2615). \u00c9chate la siesta. C\u00f3mete la galleta. Pide el abrazo.     <\/p>\n\n<p class=\"wp-block-paragraph\">Est\u00e1s haciendo el trabajo m\u00e1s importante, y <strong>tambi\u00e9n mereces que te cuiden<\/strong>.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>Recursos de autocuidado postnatal<\/strong>:<\/p>\n\n<p class=\"wp-block-paragraph\">Servicios de apoyo en los condados de Westchester y Putnam<\/p>\n\n<p class=\"wp-block-paragraph\">Tanto si te enfrentas al estr\u00e9s posparto como si buscas apoyo emocional o simplemente necesitas un lugar donde respirar, estas organizaciones locales est\u00e1n aqu\u00ed para ayudarte.<\/p>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<p class=\"wp-block-paragraph\">Recursos de v\u00eddeo:<\/p>\n\n<p class=\"wp-block-paragraph\">Ingl\u00e9s:<\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Postpartum Anxiety and Postpartum OCD\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/cXJmvUPQ-WY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n<p class=\"wp-block-paragraph\">Espa\u00f1ol:<\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Postpartum Depression - What it Really Looks Like\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/1n46HPsYsHM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<p class=\"wp-block-paragraph\"><strong>Recursos del condado de Westchester<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\"><strong>1. Grupo Postparto Westchester<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Tel\u00e9fono: (646) 287-2565<\/strong><\/li>\n\n\n\n<li><strong>Correo electr\u00f3nico: adriana.pentz@gmail.com<\/strong><\/li>\n\n\n\n<li><strong>Sitio web: <a href=\"https:\/\/www.westchesterpostpartum.com\/our-purpose\">westchesterpostpartum.com<\/a><\/strong><\/li>\n\n\n\n<li><strong>Grupos de apoyo dirigidos por iguales para madres primerizas que sufren depresi\u00f3n postparto, ansiedad y aislamiento.<\/strong><\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\"><strong>2. M. Kim O&#8217;Connor &amp; Asociados &#8211; Grupo Postparto<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Tel\u00e9fono: (914) 315-9368<\/strong><\/li>\n\n\n\n<li><strong>Correo electr\u00f3nico: info@mkimoconnor.com<\/strong><\/li>\n\n\n\n<li><strong>P\u00e1gina web: <a href=\"https:\/\/mkimoconnor.com\/postpartum-group\/\">mkimoconnor.com<\/a><\/strong><\/li>\n\n\n\n<li><strong>Grupos dirigidos por terapeutas con apoyo emocional y estrategias pr\u00e1cticas para gestionar el estr\u00e9s de los nuevos padres.<\/strong><\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\"><strong>3. Joanna N. Rosenblatt, LCSW &#8211; Salud Mental Materna<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Tel\u00e9fono: (917) 924-2836<\/strong><\/li>\n\n\n\n<li><strong>Sitio web: <a href=\"https:\/\/www.joannarosenblatt.com\/maternal-overwhelm-and-parenting-stress\">joannarosenblatt.com<\/a><\/strong><\/li>\n\n\n\n<li><strong>Especializada en terapia para el agobio postparto, ansiedad, cambios de identidad y agotamiento maternal.<\/strong><\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\"><strong>4. Terapia Pleasantville &#8211; Grupos de padres primerizos<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Tel\u00e9fono: (914) 488-4343<\/strong><\/li>\n\n\n\n<li><strong>Correo electr\u00f3nico: info@pleasantvilletherapy.com<\/strong><\/li>\n\n\n\n<li><strong>Sitio web: pleasantvilletherapy.com<\/strong><\/li>\n\n\n\n<li><strong>Grupos de apoyo gratuitos para padres primerizos centrados en las transiciones, los v\u00ednculos afectivos y el bienestar emocional.<\/strong><\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\"><strong>5. Red Perinatal del Valle del Bajo Hudson &#8211; Baby Caf\u00e9<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Tel\u00e9fono: (914) 922-2240<\/strong><\/li>\n\n\n\n<li><strong>P\u00e1gina web: <a href=\"https:\/\/lhvpn.net\">lhvpn.net<\/a><\/strong><\/li>\n\n\n\n<li><strong>Apoyo virtual y presencial para la lactancia materna, la conexi\u00f3n con los padres y el bienestar.<\/strong><\/li>\n<\/ul>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<p class=\"wp-block-paragraph\"><strong>Recursos del condado de Putnam<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\"><strong>6. Departamento de Salud del Condado de Putnam &#8211; Salud Materno-Infantil<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Tel\u00e9fono: (845) 808-1390<\/strong><\/li>\n\n\n\n<li><strong>P\u00e1gina web: putnamcountyny.com<\/strong><\/li>\n\n\n\n<li><strong>Ofrece grupos de apoyo posparto, visitas de enfermeras de salud p\u00fablica, ayuda para la lactancia y clases de crianza.<\/strong><\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\"><strong>7. Nuvance Health &#8211; Hospital de Putnam Apoyo a la maternidad<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Tel\u00e9fono: (845) 279-5711 x2513<\/strong><\/li>\n\n\n\n<li><strong>Correo electr\u00f3nico: putnamprenatalclasses@nuvancehealth.org<\/strong><\/li>\n\n\n\n<li><strong>Sitio web: <a href=\"https:\/\/www.nuvancehealth.org\/services-and-treatments\/womens-health\/maternity-services\/maternity-classes-and-support-services\">nuvancehealth.org<\/a><\/strong><\/li>\n\n\n\n<li><strong>Ofrece l\u00ednea de ayuda posparto, clases de educaci\u00f3n y grupos de apoyo.<\/strong><\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\"><strong>8. Divisi\u00f3n de DSS y Salud Mental del Condado de Putnam<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Tel\u00e9fono: (845) 808-1500<\/strong><\/li>\n\n\n\n<li><strong>P\u00e1gina web: putnamcountyny.com<\/strong><\/li>\n\n\n\n<li><strong>Recursos para la salud conductual, la gesti\u00f3n del estr\u00e9s y los servicios familiares.<\/strong><\/li>\n<\/ul>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<p class=\"wp-block-paragraph\"><strong>Recursos regionales y nacionales<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\"><strong>9. Apoyo Postparto Internacional (PSI)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Tel\u00e9fono: 1-800-944-4773<\/strong><\/li>\n\n\n\n<li><strong>P\u00e1gina web: <a href=\"https:\/\/www.postpartum.net\">postpartum.net<\/a><\/strong><\/li>\n\n\n\n<li><strong>Llama o env\u00eda un mensaje de texto a HELLO (ingl\u00e9s) o HOLA (espa\u00f1ol) para ponerte en contacto con voluntarios y terapeutas formados.<\/strong><\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\"><strong>10. Hudson Valley Birth Network &#8211; Doulas postparto<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Sitio web: <a href=\"https:\/\/www.hudsonvalleybirthnetwork.com\/postpartum-doulas\">hudsonvalleybirthnetwork.com<\/a><\/strong><\/li>\n\n\n\n<li><strong>Encuentra atenci\u00f3n a domicilio y apoyo emocional a trav\u00e9s de doulas postparto certificadas.<\/strong><\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\"><strong>11. L\u00ednea de ayuda 2-1-1 de United Way<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Por tel\u00e9fono: Marca 2-1-1<\/strong><\/li>\n\n\n\n<li><strong>P\u00e1gina web: <a href=\"https:\/\/www.211hudsonvalley.org\">211hudsonvalley.org<\/a><\/strong><\/li>\n\n\n\n<li><strong>Servicio gratuito, confidencial y 24 horas al d\u00eda, 7 d\u00edas a la semana, para ponerte en contacto con ayuda local para la crianza, vivienda, alimentaci\u00f3n, salud mental y mucho m\u00e1s.<\/strong><\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\"><strong>Exenci\u00f3n de responsabilidad legal:<\/strong> La informaci\u00f3n proporcionada por nuestra organizaci\u00f3n sin \u00e1nimo de lucro <strong>s\u00f3lo tiene fines informativos<\/strong> y <strong>no sustituye al consejo, diagn\u00f3stico o tratamiento m\u00e9dico profesional<\/strong>. Consulta siempre a un profesional sanitario cualificado si tienes dudas m\u00e9dicas. No garantizamos que la informaci\u00f3n sea exacta o completa y <strong>no nos hacemos responsables<\/strong> de las decisiones que se tomen bas\u00e1ndose en ella. Si tienes una emergencia m\u00e9dica, llama <strong>al 911<\/strong> o busca atenci\u00f3n m\u00e9dica inmediata.   <\/p>\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Porque incluso los superh\u00e9roes necesitan un descanso para merendar, y quiz\u00e1 una siesta bajo la colada. 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