Читать книгу Work. Mama. Life. - Ali Young - Страница 2
ОглавлениеTable of Contents
1 COVER
7 INTRODUCTION About this book
8 Part I: WORK (AND YOU) (1) INTRODUCING MOTHERHOOD AND JOURNEYS Observations from before I took the leap into motherhood My journey into motherhood Support systems and stress From burnout to vitality (2) A MOTHERHOOD OF EXPECTATIONS Our inner critic: that mean girl mum living inside of us Intergenerational mothering: how our mothering is passed along The 5 common societal expectations of mothering (3) MATRESCENCE: FROM WOMAN TO MOTHER What is matrescence? Grieving our old life Hormonal shifts Mum-guilt The internal shift of a working mum's matrescence (4) THE AMAZING MOTHER BRAIN The magnificent changing mother brain Vitality, vagus and our autonomic nervous systems Helping our brain achieve vitality (5) STRESS AND BURNOUT IN MODERN MOTHERHOOD Recognising stress and burnout How chronic stress is impacting our mothers Motherhood and trauma The resilience bucket Motherhood burnout My top 10 reasons for motherhood burnout
9 Part II: MAMA (6) TOGETHER WE RISE The togetherness of values Before you look for a community, find yourself Energy, stuck-ness and you Finding your village (7) NOURISHMENT Why food matters to me The power of wholefoods (8) MOVE LIKE A MOTHER Fatigue, energy and movement Adrenals, rest and HIIT workouts Safe exercise and pelvic floor function Moving like a mother (9) THINK LIKE A CALM MUM Self-talk Positive psychology Mindset and motherhood: chasing calm Bring calm in daily The power of calm in a very un-calm world Affirmations for a calm motherhood Breathing and calm (10) SLEEP LIKE A MOTHER Sleep deprivation and the effect on our health Values and sleep choices Applying the motherhood lens to sleep The ‘how-to’ of better mama sleep
10 Part III: LIFE (11) THE TRANSFORMATION PYRAMID Source and Identity Beliefs Skills Behaviour Environment (12) THRIVE WITH YOUR VILLAGE Burnout and village Your brain, with community, will thrive Integrating village into our day to day (13) FAMILY FUN AND A NEW YOU Navigating the family push back Standing in your own light Acknowledging emotions: the mum edition Discovering your new self Environment integration and the new you Your family and your shiny new self (14) YOUR JOYFUL AND VITAL SELF IN A BIG WORLD Determining your self-worth Bold beacons Honouring you gets easier (15) SELFISH MOTHERHOOD AND WHY YOU MATTER The difference between selfishness and narcissism Mum-guilt and motherhood cups Affirmations of a perfectly selfish motherhood (16) THE WRAP-UP: YOUR MOTHERHOOD REVIVAL PLAN My Motherhood Revival Plan Things to remember
11 CONCLUSION
12 APPENDIX: RECIPES Breakfast Lunch Dinner Notes
13 REFERENCES Introduction Chapter 2 Chapter 3 Chapter 4 Chapter 5 Chapter 6 Chapter 7 Chapter 8 Chapter 9 Chapter 10 Chapter 12 Chapter 13 Chapter 14 Chapter 15
14 INDEX
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