MOM WALK COLLECTIVE A BREATH OF FRESH AIR FOR NEW MOTHERS PLAY ON INSIDE
SIGNS IT’S MORE THAN THE BABY BLUES
BABY’S FIRST YEAR OF DISCOVERY
IBCLCs:
Left to right: Alyssa, admin; Diana, IBCLC; Sharon, IBCLC and founder; Abi, lactation provider
FEATURE
28 Motherhood & Mental Health
Why every mom needs a plan when it comes to perinatal mood disorders
DEPARTMENTS
CRIB NOTES
9 Play It Simple
Your month-by-month guide to helping your baby play—without overdoing it
13 Fit for Two
Practical movement tips to help you feel strong and supported through pregnancy and postpartum
17 Running on Empty
How to protect your health—and sanity—when sleep isn’t part of the plan
20 Sound Advice / Ask an Expert
Am I making enough breast milk?
REAL MOMS
23 Mom Next Door / Keenan Silverman
The fashion insider bringing her signature style to motherhood
26 Briefs / Life, Styled
Our Mom Next Door’s local favorites and mommy must-haves
BABY STEPS
32 Walk This Way
Find your tribe and boost your mental health with The Mom Walk Collective
COLUMNS
6 First Words / Just Wait
Reframing the words every new mom hears words Amanda Collins Bernier ON THE COVER
➽ ABOVE // Your mental health journey starts before baby arrives. Learn how to recognize the early signs of perinatal mood disorders and build support before birth.
Cover kid: Oliver, 10 months old, from Dallas Photography: Nick Prendergast; Hair/makeup: Lana Adams with Kim Dawson Agency
us
Early childhood education and care for infants through kindergarten, and before- and after-school.
ABOVE // Managing editor Amanda Collins Bernier with her two boys, back in the baby days.
W Just Wait
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HEN I WAS PREGNANT with my oldest son, the first-trimester exhaustion hit me like a truck. It was a fatigue I felt on a cellular level. And I’ll never forget the response I’d get most times when I’d bemoan how tired I felt—just wait until you have a newborn! Later, when that baby was here, the newborn days were both blissful and beautiful—but they also wore me ragged. And inevitably someone would tell me I should appreciate every moment, especially since it would only get more wearing. You think this is hard? Just wait until he’s a toddler!
When you’re a parent, it can seem like someone farther along is always warning you—telling you to soak in the now, not just because each phase is special and fleeting, but because the next is only going to be harder.
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So if you’re reading this magazine today—and you’re expecting or in those first precious months of parenthood—I’m also going to tell you: just wait.
Just wait until your child says “Mama” for the first time—and means it. It’s small and simple, but it hits you right in the heart. Just wait until those tiny arms reach up for you, wrapping around your neck in a real hug. Until their laughter fills the room and you realize you’re the reason for it.
Just wait until they toddle across the floor—wobbly and determined—straight into your waiting arms. Until they look at you and say “I love you” for the very first time, and you feel it echo in your chest. Just wait until you see yourself drawn in crayon stick figures, or when they run toward you at pickup, like you’re the best part of their whole day.
There will always be someone who tells you what’s coming next, and yes—each stage brings new challenges. But every stage also brings new joy, deeper love and moments so sweet they stop you in your tracks.
HE INTERNET IS FILLED with awful parenting advice, but recently I came across a TikTok I wish I could package up in a time machine and send back to my first-time-mom self as she sits in a rocking chair with a perfectly content 6-week-old baby and reads a book to her (yes, I know) while crying.
This advice is simple: “You don’t need to make a happy baby happier.”
Part of the reason this mom is crying is because she’s sleep deprived, and that’s a whole other topic. But the other reason is because she doesn’t know what to do with her baby when the baby is not eating or crying, but she feels like she should be doing something
Your month-by-month guide to helping your baby play—without overdoing it
WORDS ERIN HAYES BURT
New moms spend a ton of time learning about pregnancy, childbirth and sometimes even about what to do with the baby after they’re born. But there’s an unspoken expectation that the best of all possible worlds is one where we are with them all the time, guiding every moment, leading each interaction. It puts a lot of pressure on first-time and even experienced new moms. We have to eat, shower, sleep and care for other kids, too, and we automatically feel awful about every minute we aren’t spending with our baby.
Dr. Alina believes that healing is multilayered and multifaceted. There isn’t a one-size fits all cure or treatment.
At Whole Child Texas, our approach is slightly different from traditional medicine. We are not focused on just treating disease and symptoms; we treat the whole child by addressing all aspects of a child’s health—mind, body, emotions, spirit, family and parenting.
crib notes / BABY
So talking about the need for babies to play starting in infancy can feel like another thing on the to-do list, another way I’m not getting this right. “We have become a culture where we think that we have to be there all the time,” says Dr. Debbie Rhea, a professor in kinesiology and Associate Dean of Research and Health Sciences at Texas Christian University. She’s also the creator and director of the LiiNK Center for Healthy Play. She says babies need less help than we think, especially when it comes to play.
WHY BABIES NEED PLAY
Babies may not need us to constantly entertain them, but they do need the chance to explore, reach, look and listen, because play is how it all begins. It doesn’t always have to be something we lead; it happens naturally when we give them space to discover and delight in their surroundings.
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“Play is how babies learn to be human,” says Adriana Baird, program director of Play with Me, an outreach program of the Center for Children and Families at University of Texas at Dallas. “When a baby is playing, they’re developing cognitive skills, they’re understanding the world, they are solving problems. Play helps with memory. Play is the natural language of the child.” Her entire program revolves around fostering strong parent-child relationships and children’s healthy development through semistructured play sessions.
PLAY FROM 0–3 MONTHS
Some advice that made life easier with my second and third babies was the idea of the “fourth trimester” and that babies generally hate life outside the womb and just want to be as comfy as possible. So I ditched all my ideas (and everyone else’s) about what we needed to be doing and followed baby’s lead on eating, napping and being awake. That’s sound advice, says Baird, who is also a licensed professional counselor and infant mental health mentor. She says from 0–3 months, babies don’t need much from us other than our presence: “With [young] babies it’s about talking soft, establishing eye contact during alert time, gentle touch and responding to baby’s cues.” This can look like talking to baby while feeding, bathing or changing them, and having a caregiver hold and soothe them. “Those basic experiences will help the child build the foundation for attachment and social security, attachment and emotional security.” In fact, one of the few things you can do for cognitive development early on is one of the simplest, says Rhea. “One of the best things you can have is that mobile in their crib or even above their bed. That is huge for eye coordination, dexterity, and helping with brain and cognition development.” As their vision develops, high-contrast patterns and movement help develop head and eye tracking.
DOULA VS. MIDWIFE
SIMPLE PLAY FOR EVERY STAGE
0–3 MONTHS
• Hold a toy in front of baby, allow them to look at and reach for it
• Sing songs
• Talk to them
• Move their arms and legs gently
• Use their name
• Walk outside with baby in a stroller or sling
3–6 MONTHS
• Outside time on a blanket
• Sing rhymes and songs that use actions, like a kiss, poke, or other touch
• Basket with toys they can explore
• Water play outside or in the bath
• Suspended toys that baby can reach for
6–12 MONTHS
• Toys inside containers that open
• Toys that make noise
• Soft blocks to crawl over
• Outside time on a blanket
• Soft, chew-safe books
• Cause-and-effect games like peekaboo
• Hang out at the playground and watch big kids play
Another beneficial thing you can do at this early stage is go for a walk outdoors. Morning and evening walks help reinforce circadian rhythms, which can help with sleep in newborns, but nature also provides lots of gentle stimulation, allowing baby to take in movement, sounds and smells. Outdoor walks have benefits whether baby is in a stroller, sling or carrier, says Rhea. “When parents are outside with their children during this time, parents are also less stressed. So there’s a really nice bonding between parent and child with the outdoors, relaxing both of them at the same time.”
PLAY FROM 3–6 MONTHS
Between 3 and 6 months, babies need to start working on the muscles that can help support sitting and eventually crawling. These muscles can also help support digestion, which is why many colicky babies stop having excess gas and the crying spells that go with it around the same time they start sitting. By now, they can see a little farther, are discovering their hands and feet, and are
developing the coordination to grasp objects. This is a great time to create a little corner for baby with a few items they can safely grab or chew on and let them hang out and explore. It could be an area fenced off with a baby gate, a Pack ‘n Play, or another space. That’s really all they need, says Baird.
“They’re smiling, they’re cooing, they are exploring with their hands and their feet. So play is more like tummy time, helping them develop the strength of the core muscles and the neck muscles so they can later turn around, sit on their own and that kind of thing.”
Play gyms that offer little hanging toys or mirrors so baby can see themselves while on their back are great, but not essential. You could just move your crib mobile and use that. Mainly at this age they need to have the opportunity to move their bodies and learn what happens when they do. Most importantly, they don’t need any outside input, says Baird, even if it looks like there’s not a lot going on.
“It’s more about reading the baby’s cues, making sure that the baby’s content. If baby is observing or resting, that’s also part of healthy play in development.”
PLAY FROM 6–12 MONTHS
Babies are crawling and pulling up once they reach 6 to 12 months. They are more social, reacting to other people with smiles and waves (or frowns and head turns).
“Play is more physical and interactive,” explains Baird. “That’s when our children start to do more cause-and-effect games like playing with dropping toys, or you are seeing them play with food, throw things to see the reactions. They’re also imitating, they’re playing social games like peekaboo.”
Focus on giving them a safe place to crawl and move at this stage, says Rhea. Being able to move their bodies—and even fall a little—is beneficial. “If you have them on a mat or a blanket or something, it’s not going to hurt them to fall over. When they have those kind of things, it’s teaching them their gross motor skills, and that’s where they’re able to learn how to crawl.” She recommends putting balls or soft blocks nearby that baby can use their whole body
to interact with to help those gross motor skills move forward. Be aware of what they are doing but let them explore on their own.
KEEP IT SIMPLE
Around 6 to 12 months, many first-time moms worry about socialization and feel like they need to schedule play dates or find their toddler a friend, but Rhea says it’s not necessary. “They’re really just working on themselves, identifying where things are in space. Being around other babies is not a bad thing. It’s just that they don’t need too much time around other babies.”
If you do schedule playdates, be OK with either party bailing out when their baby is tired, says Baird. “Some babies need short periods of play or interaction, and others prefer longer periods of time. They can start alert for more time for longer and they enjoy that. Other children might get easily overstimulated.”
Screens are also something to limit at this age (and until at least age 6, recommends Rhea.) Not only does it shorten attention plans, screentime is a passive activity that doesn’t allow baby to use all five senses, so it’s just not helpful for developing all the skills that active play does, even if it’s educational content, says Baird. “If you’re looking at a screen, you’re not really having the opportunity to explore with all your senses. The child is not leading.”
That brings us back to the point about not trying to make a happy baby happier—sometimes we have grand plans in mind, like a picnic at the park, a birthday party, or storytime at the library. Maybe your baby likes strolling through Target or the mall. Or maybe they like being in the carrier and walking in your neighborhood better than Gymboree baby classes. Or, maybe you realize you’ll never make it to any baby storytimes at the library because you have to work. It’s not about doing anything complicated. It’s just enjoying your child at these developmental stages and being sensitive and responding to the cues. Baby will guide us on what to do, what they need more of or what they don’t.
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Fit for Two
Practical movement tips to help you feel strong, safe and supported through pregnancy and postpartum
WORDS JENNIFER CASSEDAY-BLAIR
STAYING ACTIVE during pregnancy doesn’t mean powering through bootcamps or pushing past your limits. In fact, the best kind of fitness when you’re expecting is gentle, intentional and grounded in how your body feels day to day.
Local experts Jessica Ladd, Lamaze certified childbirth educator and certified prenatal and postnatal yoga instructor, and Dr. Lynnea Kraft, a board-certified pelvic health physical therapy specialist at Texas Health Presbyterian Hospital Dallas, as well as Chris Croteau, a registered nurse at Medical City Healthcare, are passionate about supporting women through every stage of pregnancy and postpartum recovery.
This guide breaks down trimester-by-trimester movement strategies so you can feel your best, reduce discomfort, and prepare for labor and beyond.
BREAKING THE MYTHS
Ladd, Kraft and Croteau agree that many moms carry unhelpful or even harmful assumptions about working out in pregnancy.
Let’s clear up a few:
Myth: “If I didn’t exercise before pregnancy, I can’t start now.”
Truth: It’s never too late to move. Even short walks or gentle stretching can help.
Myth: “Leaking is just a part of pregnancy and motherhood.”
Truth: It’s common, but not normal, and treatment can help.
Myth: “Pregnant women should avoid exercise altogether.”
Truth: With proper guidance, exercise is one of the most helpful things you can do.
Croteau says, “In early pregnancy, most can enjoy the same level of safe exercise routines
they maintained before they became pregnant, which is important for both physical and emotional well-being.”
FIRST TRIMESTER:
FINDING CALM IN THE CHAOS
What’s happening: Hormonal changes arrive fast. You may feel fatigue, morning sickness and overwhelming emotions as your body begins its transformation.
Why movement helps:
• Boosts endorphins to improve mood
• Helps manage mild nausea
• Keeps circulation healthy
Gentle movement ideas:
• Walking and hiking on easy trails
• Cat-cow stretch: Eases spinal tension and supports fluid movement
• Water aerobics
• Light weightlifting (up to 25 pounds)
• Bodyweight exercises (push-ups, squats, lunges)
• Pelvic floor exercises (Kegels)
• Hip circles on a yoga or birth ball
“Sometimes just doing simple stretches is all a mom feels up to in the first trimester with the exhaustion and nausea, so hip circles, cat-cow, wide straddle and downward-facing dog are ideal,” says Ladd.
Croteau emphasizes the importance of exercise to a mother’s mental well-being. “The emotional benefits of physical exercise are just as important because exercise releases endorphins, which can help reduce symptoms of depression and anxiety,” she says.
What to avoid:
• Crunches or intense core work
• High-impact or contact sports
• Hot environments
• Heavy lifting
Tip for new moms:
“Pair breathing with movement. For example, if you pick up something heavy, try to exhale through the lift. When turning in bed or getting out of bed, exhale as you change positions,” says Kraft.
SECOND TRIMESTER:
BUILD STRENGTH & EASE
What’s happening: Energy returns, and most women feel more capable of exercising. The baby bump is growing, but mobility hasn’t diminished just yet.
Why movement helps:
• Supports posture, circulation and digestion
• Reduces pregnancy aches and lower back pain, as well as chances of gestational diabetes and pre-eclampsia
• Prepares muscles for labor and postpartum recovery
Great exercises for this stage:
• Walking
• Swimming
• Stationary cycling
• Low-impact dance
• Bird dog: Supports core and back
• Bridge pose: Strengthens glutes and helps stabilize the pelvis
• Clamshells and side planks
• Wall push-ups, modified squats and lunges
• Prenatal yoga flows
“Second trimester is definitely the time to get into a good consistent routine with exercise,” says Ladd. “You start to have that energy back, and it feels good to move your body.”
Comfort tips:
• Use yoga blocks for added support transitioning between poses
• Consider a belly band or SI joint belt (sacroiliac belt) if experiencing pelvic pain
• Don’t forget to hydrate and rest as needed
THIRD TRIMESTER:
PREPARE & OPEN THE BODY
What’s happening: Baby is getting bigger, space is getting tighter, and your body is prepping for labor and delivery.
Why movement matters now:
• Improves fetal positioning
• Reduces swelling and pain
• Builds stamina for labor
• Gives comfort to tight hipsand sore muscles
Recommended movements:
• Pilates
• Low-impact cardio like brisk walking, swimming and elliptical
• Leg lifts
• Supported low squats
• Happy baby pose
• Lunges and pigeon pose
• Inversions
• Cat-cow and side body stretches
• Kegels
“We want to think about poses that are stretching and opening the pelvis and rib cage area, so baby has more room to rotate, and mom usually feels better,” says Ladd.
Comfort tips:
• Move slowly between poses
• Use plenty of props for support
• Don’t hesitate to rest when needed
POSTPARTUM:
HEAL, REBUILD & RECONNECT
What’s happening: The baby is here. While your heart is full, your energy may be low. Now is the time for gentle healing, especially in the pelvic floor and core.
Why recovery movement matters:
• Reconnects breath and deep abdominal muscles
PRENATAL & POSTNATAL FITNESS CLASSES IN DFW
These classes are designed with moms-to-be in mind:
PILATES
Align Studio: Gain strength and connect with your pelvic floor alongside a community of expecting moms at prenatal Pilates, then come back after your little one is born for the New Mama Sculpt class, designed to help postpartum women reconnect to their body, tone their deep core and strengthen their pelvic floor. // 1902 Greenville Ave., Dallas, 703/3030437; alignstudiodallas.com
Pilates 214: The Baby Mama class here tailors Pilates practices to be safe for pregnant and postpartum women. With no core work and a limited capacity, it’s meant to be a non-intimidating, healthy space. // 5400 East Mockingbird Ln., Dallas, 214/775-9505; pilates214.com
YOGA
Be Here Yoga: A warm, welcoming studio offering “Be Ready” prenatal classes to strengthen muscles and promote relaxation. // 3280 W. Southlake Blvd., Southlake, 817/431-9642; behereyoga.com
Haven: This studio’s prenatal/postnatal yoga class is open to moms in all stages of pregnancy and levels of experience. and focuses on poses that ease the common pains of pregnancy and help prepare for childbirth. // 6465 East Mockingbird Ln., Dallas, 214/613-2025; havendallas.com
Keller Yoga: Offering a prenatal yoga class designed to strengthen, stretch and relax your body through every trimester, and create balance in the spine and pelvis. // 5761 Park Vista Circle, Suite 201, Fort Worth, 817/591-1702; kelleryoga.com
MoveStudio: This wellness space offers prenatalfriendly yoga, Pilates, and strength classes, plus an infrared sauna for moms seeking expert-led fitness and recovery support. // 18484 Preston Road, Suite 201, Dallas, 972/732-0206; movestudio.com
O2: Come for Prenatal Flow, a yoga practice with gentle stretches, mindful breathing and relaxation techniques to alleviate discomfort, strengthen muscles and promote overall well-being. // 4205 Buena Vista St., Suite 100, Dallas, 469/4050201; o2life.com
Pose Studios: The prenatal yoga class here includes breath work to help guide moms-to-be to a more centered space during pregnancy, plus a practice to build muscles, alleviate aches and stay grounded. // Frisco and Dallas; posedallas.com
Sun Rabbit Yoga: Empowering expecting moms with science-backed prenatal yoga, childbirth classes, and joyful movement once baby’s born (Baby & Me Yoga, Pilates and Dance), this inclusive studio led by a former epidemiologist turned yoga educator. // 1920 Skillman St., Dallas, 972/559-9341; sunrabbityoga.com
OUTDOOR FITNESS
FIT4MOM: Empowering moms with prenatal and postpartum fitness programs like Fit4Baby, Stroller Strides and Body Well, offered at local franchises. Find your nearest class at fit4mom.com/locations
• Reduces the risk of long-term issues like prolapse or leakage
• Supports your physical and emotional well-being
• Promotes better sleep
• Helps lose extra weight gained during pregnancy
Gentle postpartum movements:
• Diaphragmatic breathing
• Walking and swimming
• Step aerobics
• Glute bridges
• Exhale with movement
• Child’s pose and cat-cow
• Swiss ball bird dog hold
• Postpartum planks
• Side plank leg lifts
Croteau advises to wait until your provider clears you, typically around six weeks, to restart exercise.
It’s also important to be patient with yourself in the postpartum stage. Ladd says, “Working out is not about looking good; it’s about the health of you and your baby.”
Pelvic Floor 101: What to Know
According to Kraft, the pelvic floor is essential in every stage of this journey. Think of it as the base of your core. It stabilizes, supports, and keeps key systems functioning.
Here’s why it matters:
• Ensures bladder and bowel control
• Supports pelvic organs
• Reduces back and hip pain
• Helps prepare your body for delivery and repairs it after
When to see a specialist:
• Postpartum pain or pressure
• Leaking urine or feces
• Constipation
• Pain with intercourse
• Noticeable abdominal separation
If you’re experiencing any of these, don’t suffer in silence. Ask your OB-GYN or midwife about being referred to a pelvic health physical therapist. Most conditions improve significantly with proper treatment and guidance. At every stage of pregnancy and recovery, movement works as more than just “exercise.” It becomes a way to connect—with your breath, your growing baby and the deep inner wisdom your body carries. “Pregnant women are powerful,” says Ladd. “I love witnessing the connection moms are making while finding joy and strength in this special journey.”
Ladd and Kraft emphasize that moms don’t need elaborate equipment or an intense routine. You need presence, breath, and a little intentional movement each day. Your body was made for this, and with a few thoughtful practices, it can feel even better along the way.
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Running on Empty S
LEEP DEPRIVATION IS PRACTICALLY a hallmark of new motherhood. Between late-night feedings, teething pains and separation anxiety, rest often takes a back seat. Experts estimate that moms lose as much as 700 hours—or 44 full nights—of sleep during the first year postpartum.
This kind of sleep debt doesn’t just wear on you physically. It can affect your mood, memory, concentration and decision-making, making it harder to safely and effectively care for your child. And studies show that women with poor sleep quality are up to three times more likely to develop postpartum depression.
So how can new mothers protect their well-being when uninterrupted sleep isn’t realistic?
We talked to two postpartum care experts to learn simple, sciencebacked self-care strategies to help moms handle those long stretches where real rest isn’t an option.
How to protect your health— and your sanity—when sleep isn’t part of the plan
WORDS HEIDI BUTLER
WAYS TO COPE WHEN SLEEP ISN’T POSSIBLE
Dr. Sheila Chhutani, OB-GYN and Chair of the OB-GYN Department at Texas Health Presbyterian Hospital Dallas, and Barb Davis, dual-certified birth and postpartum doula and founder of Birth Fort Worth, have been supporting new mothers for nearly 20 years. These are their tips for coping with exhaustion in early parenthood.
Reframe sleep expectations:
“Redefining rest means honoring the little pauses that allow healing, calm and clarity. Even small increments of rest—when done with intention—are profoundly restorative,” says Chhutani. Instead of worrying about long stretches of sleep, rest for shorter intervals throughout the day, and prioritize sleep when your baby sleeps, rather than trying to stick to a traditional schedule. Avoid stimulation: Even when you’re not getting regular rest, practicing good sleep habits will ensure that you can sleep when you actually have the time. Chhutani recommends avoiding caffeine and other stimulants and steering clear of phones and televisions during regular sleep hours.
“REDEFINING REST MEANS HONORING THE LITTLE PAUSES THAT ALLOW HEALING, CALM AND CLARITY. EVEN SMALL INCREMENTS OF REST—WHEN DONE WITH INTENTION—ARE PROFOUNDLY RESTORATIVE.”
Take micro-rests: As a mom, there’s always something that needs to get done, but when you’re short on sleep, it’s essential to let go of unnecessary tasks and take small moments for yourself. Davis notes that stillness is powerful and when sleep isn’t an option, guided meditations and practicing deep, diaphragmatic breathing can help.
These short “brain breaks” allow your body to reset by slowing your heart rate, stabilizing blood pressure and lowering stress hormones, thus restoring focus and improving mood. “In the postpartum period, these micro-rest moments can help with physical healing, mental health, bonding with the baby and sustainable energy,” Chhutani shares.
Schedule sleep windows: Once your partner goes back to work, shared nighttime care often fades, so schedule rest periods—nap in the early evening while your partner watches the baby and take extra time on the weekends to catch up on lost sleep.
Nourish your body: Sleep isn’t the only thing that can boost your energy. Eating small, colorful, protein-packed meals throughout the day and staying hydrated can help too. Look for foods high in vitamin D, omega-3 fatty acids, iron, B vitamins, magnesium and probiotics, and consider taking postnatal vitamins to fill any gaps.
HOW TO SNAP BACK INTO A BETTER HEADSPACE
Sleep deprivation can make even the simplest tasks feel overwhelming, which can lead to anxiety and even depression. Chhutani and Davis both remind moms of the importance of owning your feelings and recognizing when you’re struggling. They suggest using these tactics to regain calm when you start to spiral. Name your feelings: “This is anxiety. I’m tired and overstimulated, not broken.” When you’re feeling overwhelmed or anxious, you should simply state what is causing your feelings and recognize that it doesn’t define you as a mother. This
QUICK SELF-CARE HACKS FOR TIRED MOMS
1. Celebrate three good things you do each day.
2. Engage in mindful meditation.
• What am I thankful for?
• What have I learned today that will help me tomorrow?
• What is something I can do to make today easier for me?
3. Practice simple daily affirmations.
• I can do hard things.
• My baby is warm, clean, fed, and loved, and that is all they need.
• I’m allowed to say no.
• I’m allowed to choose myself over pleasing others.
4. Live smarter: Have groceries delivered, schedule big items like water and pet food to autoship, meal prep on the weekends, etc.
5. Stretch before naps and bed times to promote relaxation and rest.
can diminish emotional reactivity and allow you to regain control. Ground yourself: Another way to prevent a meltdown when you’re overtired is to step outside for fresh air and sunlight. Chhutani recommends using the 5-4-3-2-1 method when doing this—notice five things you see, four you feel, three you hear, two you smell, and one you taste
Get moving: Going for a walk, dancing, yoga and other light exercises release endorphins and can boost your mood. Davis says simply move in a way that feels good to you. Calm before care: It’s hard to let go of the reflex to run to your baby every time they cry, but just like when you’re on an airplane, you need to put your oxygen mask on first. “Self-regulation must happen before you can regulate your baby,” Davis says. If you feel off in any way, ask yourself one simple question: Do I feel tension anywhere in my body?
If you answer yes, breathe into that feeling. “Put one hand over your heart and the other over your belly. Take a few deep breaths noticing how your belly expands with each inhale. Drop your shoulders as you exhale and repeat the mantra—’I can do hard things,’” she says. Express yourself: It can be hard to admit when we’re struggling, but it’s one of the most beneficial things you can do for you and your baby. “Don’t wait for someone to ask what you need— tell your village, even if it’s to say, ‘I just need help or a break,’” Chhutani says. She also shares that it’s healthy to admit when “today feels hard”. Talking to friends, family, or a support group can help you to release stress.
WHEN TO SEEK PROFESSIONAL HELP Rest can feel impossible during the first year, but when sleep loss accumulates, it can do more than cause fatigue—it can increase the risk of postpartum mood disorders, affecting both you and your baby’s well-being. Exhaustion is common, but you don’t have to face its effects alone. Seeking professional help is a sign of strength, not failure.
SIGNS YOU MAY NEED ADDITIONAL SUPPORT:
• Ongoing sadness, emptiness or tearfulness beyond two weeks postpartum
• Racing thoughts or constant worry about your baby or yourself
• Irritability, anger or extreme mood swings
• Feeling numb or detached from your baby or loved ones
• Ignoring personal care or going without sleep for over 48 hours
Urgent Red Flags: Expressions of self-harm or harming the baby, hearing voices, appearing confused, disoriented, or agitated. In these cases, call 911 or go to the nearest emergency room.
If you notice any of the signs above or just feel off, contact your doctor to discuss the best course of action.
Babies Don’t Come With Instructions, We Do
Certified Birth and Postpartum Doulas + Newborn Care Specialists
Those topics, plus many more, answered in an email tailored to your current week of pregnancy.
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Holistic care in downtown McKinney & Dallas
We offer well and same day sick visits for ages 0–26 years, provide care for newborns both in-home and at our office, and also specialize in chronic issues such as:
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Sound Advice
Your parenting questions and dilemmas, solved
EDITED BY AMANDA COLLINS BERNIER
Got Milk?
Janet Jones, IBCLC, RLC
Owner & co-founder at Breastfeeding Success, Multiple locations; bfsuccess.com
Q: “How do I know for sure if I am making enough breast milk?”
A: If you’re wondering whether you are making enough milk for your baby, you’re not alone. The most common reason listed for moms who start supplementing is perceived low milk supply. Babies often suck on their hands or show signs that may look like hunger but could actually just be a need to burp or be soothed because they have a full belly.
Wet and dirty diapers: In the first week, you should see a daily an increase in wet and dirty diapers based on each day of life. Each day represents 24 hours from the actual time of birth (for example, 3pm to 2:59pm the next day).
Counting wet and dirty diapers is a good way to know that your baby is getting enough breast milk. From day six and beyond, we are looking for at least six wet and three dirty diapers.
Able to wake for feeds: You may hear the saying “don’t wake a sleeping baby,” but for the first two weeks of life, it is important to make sure that baby isn’t sleeping through feedings. Lots of skin to skin in the early weeks will help your baby wake more easily for feeds.
Babies need to eat at least every three hours, measuring from the beginning of one feeding to the beginning of the next. One four-hour stretch to allow mom to get a little extra rest is fine.
If you find it difficult to wake your baby for feedings, or they don’t stay awake while at the breast, seek support from an International Board Certified Lactation Consultant (IBCLC). We can teach lots of waking techniques and may recommend offering a little extra pumped milk to give your baby more energy.
HOW YOUR BODY MAKES MILK
Breastmilk production is primarily hormone driven initially and requires regular stimulation and effective drainage of the breast.
HORMONES NEEDED FOR MILK PRODUCTION:
Estrogen and progesterone - glandular tissue development from puberty and with each menstruation
Insulin - regulates mammary gland cell function Thyroid hormones - impact nutrient delivery to mammary cells which can affect volume Prolactin - primary milk producing hormoneactivated by stimulation of the breast
Oxytocin - helps the milk to flow, also has a calming effect and often called the love hormone
If you have a history of low thyroid hormones or have diabetes/gestational diabetes, consider a prenatal lactation consultation. There are things that we can do during pregnancy that can maximize milk supply. Otherwise, if your hormone levels have been normal, milk production is primarily based on supply and demand.
BOOSTING SUPPLY, IF NEEDED
Southlake: 1360 North Kimball Ave Suite 100, Southlake, TX 76092
McKinney/Prosper: 1400 North Coit Rd Suite 405, McKinney, TX 75071
Weight gain: It is normal for babies to lose up to 10% the first week of life, which usually peaks around day four. By about 2 weeks old, most babies should be back to their birth weight. Regular weight checks at your pediatrician’s office or with a lactation clinic can help ensure your baby is on track.
The most common reason for low supply is giving extra “top off” formula or skipping nursing sessions while someone else gives a bottle. Anytime Baby gets any extra milk it is important to also drain the breast. This maintains the “supply and demand” cycle and signals your body to keep producing. When in doubt contact your local IBCLC.
Have a parenting question you’d like our experts to answer? Message us on Instagram @dfwchildmag or email editorial@dfwchild.com
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real moms.
“There’s an ease of community,” Silverman says of what she loves about raising her daughter in Dallas. “It’s very business-forward, but it’s also so family friendly.”
HAS A WAY OF CHANGING EVERYTHING—how we see the world, our
even
Keenan Silverman, a Dallas fashion leader and mom to 1-year-old Clementine, it’s been a season of joy, discovery, and a healthy dose of grace. Between nurturing emerging designers through the pop-up incubator at Market, a women’s luxury concept store in the heart of Highland Park Village, and navigating the sweet chaos of new motherhood, she’s learning that balance isn’t about perfection—it’s about being present. Here, she shares her journey through early motherhood, what surprised her most, and the lessons she’s holding onto along the way.
Positive
Parenting
6 weeks class series for parents of children 12 years and under.
Child Birth Education Classes Call to schedule.
Postpartum Depression Support.
Warmline Phone support and resources for families: 972-699-7742
DFWBaby: You started your career at such a young age, moving from Arkansas to New York City at 19. What drew you to fashion in the first place?
Keenan Silverman: I’ve always been intrigued by the way you can transform when you put something on. In the beginning, it was the glamour and the sense of escape that drew me in. Over the years, that fascination has evolved into a deeper appreciation for craftsmanship, storytelling and the emotion a beautiful piece can evoke.
My great-grandmother actually owned a high-end women’s boutique in Louisiana. She passed before I was born and the store closed soon after, but I like to think it’s in my blood.
Even as a little girl, I was completely enchanted. I remember discovering Vogue Runway TV—back when it was an actual cable channel—and watching for hours. I’d beg my parents to take me to Barnes & Noble in Arkansas because it was the only place I could find all the fashion magazines in one spot. I’d pore over every page, and if I was lucky, my dad would let me bring one home.
You were instrumental in debuting Market’s pop-up incubator program, which gives brands a chance to try their hand with a brickand-mortar location. What excites you most about working with emerging designers? The program was created as a way to give emerging designers a platform—especially those who are “Texas-curious” and want to test the waters here in Dallas. It’s a space for discovery, for introducing new brands in an environment that feels fresh, elevated and highly curated. I love collaboration and creative energy that comes from it. Each designer brings their own perspective, and together we get to shape how that story unfolds in-store. There’s something so inspiring about helping a young brand find its footing.
Let’s talk motherhood. What’s Clementine like at 1 year old?
She is curious, full of energy and the happiest baby. She is full of personality—carrying her little purse around, talking on her little play cell phone. She’s kind of the heartbeat of house at this point.
Looking back, what surprised you most about the newborn stage?
I know this is not the way for everyone, but the newborn stage was easier than we expected. I think sometimes people scare you—they say, ‘You’re never going to sleep again,’ or all these crazy things and you’re terrified. But we got her on a schedule pretty early on and that was really helpful for us. This is when she eats, this is when she sleeps, these are things we do during the day. We still pretty much follow our schedule to a T. It keeps everything even-keeled in our house.
What’s one piece of advice you wish you could give yourself as a brand-new mom in those first weeks?
Slow down and be more present. We worry about doing everything perfectly—making the perfect swaddle, having her room all in order, and the house taken care of and the schedule being followed. I think I’d probably just have a little more grace. Some of those things can wait but the newborn snuggles cannot.
One thing we did that I was happy about was having no visitors for 30 days after we came home with her. No one believed that I was going to do it because I’m typically a very social person, but we did it—no parents, no friends, just my husband and me and the baby. That was the best thing I could have done for myself because I could just be comfortable in my house and focus on what was in front of me in that little newborn bubble.
What’s been your favorite first so far with Clementine?
A few months ago, Clementine started giving hugs, and oh my gosh, it completely melts my heart. There’s something so tender and unfiltered about that first gesture of affection. It’s a small moment, but it feels monumental.
What have you learned about yourself since becoming a mom?
Probably that I’m more uptight than I thought! (laughs) I thought I was a little more go-with-the-flow and I’ve realized I’m not, but kids have a way of making you that way, right? They have no concept of time, they don’t understand when you need to be somewhere. So far, at least, Clementine has really helped me slow down. If it takes us 20 minutes to get out the door, that’s what it takes.
How do you balance career and family life?
I am fortunate to have a supportive husband and schedule that is pretty flexible. I’m also very intentional about efficiency—I’m all about work smarter, not harder to save those extra moments in the day where I can be home and be present. So if I can have groceries delivered while I’m in a meeting at the store, that’s a huge win for the day.
What are you most looking forward to as a parent?
I’m excited to watch Clementine grow into her own little lady. Is she going to be into fashion? Is she going to be a mathematician like her dad? Who knows. I’m excited to see what she’s interested in.
Right now, she’s just talking a little bit, and I can’t wait to get to know her personality more as she starts to have these dialogues with my husband and me. I can’t wait to take her to lunch and just chat. That’s my dream.
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Life, Styled
From bassinets to button-downs, Keenan Silverman shares her stylish mom must-haves
INTERVIEW AMANDA COLLINS BERNIER
1
SWEET DREAMS
"Clementine practically lived in the Design Dua bassinet. My husband would move it around the house so she could always sleep nearby. We loved that it had a stand that rocked and could also be placed on the bed or the floor. It made those early months so much easier for all of us."
Design Dua, from $159.99 // designdua.com
SIMPLE SELF-CARE
POSH PEANUT
2
Sometimes just a half-hour is all Silverman needs to relax and reset. She’ll head to Yaya Foot Spa for a quick working treat. “There’s nothing fancy about it, you just lay in a recliner and they rub your feet and your legs for 30 minutes. I like to answer emails, work on my phone, order groceries, do what I need to be doing,” she says. For a pedicure, she goes to Allure Nails & Spa where she says they give “the best shoulder massage of all time.”
Allure Nails & Spa – University Park // 4353 Lovers Ln., Dallas, 214/521-5404
GO-TO MOM WARDROBE
3
For moms looking to refresh their wardrobes, Keenan offers these go-to staples that balance fashion and functionality: “An oversized button-down always looks put together. Personally, I love Victoria Beckham buttondowns,” she says. “Staud makes a really great Knack pant—they’re a little stretchy, they’re cropped, they have a little flair at the bottom. Add some stud earrings, a little necklace that the baby’s not going to pull and you’re good to go.
My closet is growing with button-downs and cropped flared pants or baggy jeans at the moment. Any of those things that you feel comfortable and confident in are the go-to for the moment. I gravitate toward pieces that feel effortless but elevated. For me, it’s all about finding items that feel stylish, versatile and practical for the day-to-day rhythm of motherhood.”
Victoria Beckham oversized $690 // bloomingdales.com
Knack pant by Staud, $225 staud.clothing
4
Where does a fashion-forward mom shop for baby clothes?
Locally, Silverman loves Baby Bliss. “They have the most beautiful pajamas and onesies for when they’re really little,” she shares. Online, she shops Bea Colette (beacolette.com) and Dondolo (dondolo. com), especially for special occasion pieces. Baby Bliss // 6721 Snider Plaza, Dallas, 469/2329420; shopbabybliss.com
5
DATE NIGHT
“We love an evening at Nonna’s—sitting at the bar, sharing the artichokes and a white clam pizza. On a nice night, we’ll even walk to dinner. We both moved here from New York, so it’s one of those little rituals that gives my husband and me a taste of our New York days, and a chance to slow down, reconnect and savor time together.” // 4115 Lomo Alto Dr., Dallas, 214/521-1800; nonna-dallas.com
& MENTAL
Motherhood HEALTH
Why every mom needs a plan when it comes to perinatal mood disorders
WORDS KATELIN WALLING
You just brought your newborn home and you’re loving every moment, breastfeeding your little love like a pro, maintaining your marriage and “bouncing back” effortlessly. Everything postpartum is sunshine and rainbows. After all, this is what it looks like to be a good mom on social media, right?
But the reality is you find yourself having teary-eyed moments thinking that your little one is growing too fast. Maybe you’re struggling because your family couldn’t come for a visit in the first month postpartum. Maybe you’re sobbing because you aren’t enjoying the newborn phase like everyone else seems to. Or perhaps you’re super anxious because you had to stop breastfeeding early and you’re worried about your baby’s nutrition.
These feelings are perfectly normal to a degree. Though sometimes they can be a symptom of a perinatal mood disorder (PMD), which approximately 10% to 15% of women experience, according to Postpartum Support International (PSI), an organization dedicated to increasing awareness about the emotional changes women experience from pregnancy through postpartum.
So how do you know if what you’re feeling is “normal” or if it’s a PMD?
UNDERSTANDING PERINATAL MOOD DISORDERS
Perinatal—the period that encompasses pregnancy through one year postpartum—mood disorders look a lot like general mood disorders with one key difference: PMDs are centered around pregnancy, giving birth or having a child, says Dr. Tiffany Wicks, licensed professional counselor and owner of The LIV Center in Dallas, a practice that focuses on reproductive mental health.
Wicks started her practice because she experienced postpartum depression with her first child and couldn’t find accessible or affordable mental health services with a perinatal specialization. “I think sometimes a lot of people will have their own experiences and then want to expand access for other people,” she says. “And so that was my goal: that other people can know about this and be able to act accordingly.”
But a quick word of caution before we dive into the specific PMDs: While it’s good and helpful to normalize the symptoms, “it’s probably less necessary for people to be able to say, this is the one I think my diagnosis is,” says Sarah Watts, a licensed professional counselor at MEND Counseling in Dallas, who is certified in perinatal mental health through PSI. It’s your physician, therapist or psychiatrist’s job to determine what your diagnosis is and create the right treatment plan for you.
PERINATAL ANXIETY
Typically, new moms experiencing perinatal anxiety have racing, intrusive thoughts that are distressing. This could be anything from worrying that you’re not doing enough for your little one or your baby getting sick or hurt to extreme fears about what could happen if someone else was watching him, Watts says. These worries can sometimes lead to disinterest in things you normally enjoy, difficulty leaving the house and wanting to control every aspect of your baby’s life and well-being. Panic symptoms, like racing heart or trouble breathing, can sometimes accompany these thoughts.
Additionally, “a big hallmark of postpartum anxiety would be trouble sleeping, even when you’re tired and you get the chance to sleep,” Watts says, adding that constantly researching is another sign of perinatal anxiety. Maybe you’re frequently pulling up Reddit, ChatGPT or Google to figure out how to sleep train your baby or whether she’s eating enough.
Other signs include fidgetiness or inattentiveness, dizziness, feeling on edge, hot flashes and nausea.
PERINATAL DEPRESSION
Moms with perinatal depression experience sadness lasting longer than three weeks, frequent crying, feelings of guilt, shame, hopelessness or wondering if she’s a good mom. You may also have feelings of not really enjoying motherhood, trouble bonding with your baby or not feeling like you can care for your little one.
Similar to general depression, other signs of perinatal depression include loss of interest, joy, or pleasure in things you used to enjoy, like a specific hobby, seeing friends or working out; significant changes in eating and sleeping habits, either more or less; thoughts of self-harm or that people would be better off without you; thoughts of harming your baby and feelings of excessive anger or irritability.
POSTPARTUM RAGE
If you’re quick to excessive anger without a clear reason, feeling like you’re going from zero to 60 in an instant, you may be experiencing postpartum rage. “I hear a lot of people say, I don’t feel like myself or I feel really reactive,” Watts says. This can manifest as throwing objects, yelling, feelings of resentment, not being able to calm yourself down, feeling overstimulated frequently or torturing your partner or family members.
You may also experience feelings of rage in response to your baby—maybe you’re angry she woke up from her nap or that he spit up on another onesie.
Postpartum rage and perinatal depression can have some overlap, as rage can be a symptom of depression, Watts notes.
PERINATAL OBSESSIVECOMPULSIVE DISORDER
This can sometimes look similar to perinatal anxiety, Watts says. The difference is, when a mom has an obsessive, repetitive, intrusive thought or mental image, she needs to engage in a compulsion specific to it—and she can’t turn off the compulsion.
For example, maybe you’re worried your baby isn’t breathing while sleeping in their crib, so you constantly check her oxygen levels, check her breathing, or watch her over the monitor to seek reassurance. Or perhaps you’re afraid your baby will get sick, so you don’t leave the house with him, make others wash their hands excessively and you constantly clean and sanitize.
Other signs of perinatal OCD include hypervigilance, fear of being left alone with the infant, fear of leaving the baby with someone else, awareness of unusual thoughts but inability to stop them or a sense of horror about the obsessions.
PERINATAL POST-TRAUMATIC STRESS DISORDER
If you had a traumatic or disappointing experience during pregnancy, delivery or postpartum, there’s a chance you could experience perinatal PTSD. These experiences could include pregnancy complications, unplanned C-sections, your baby going into the NICU, feelings of powerlessness or lack of support during the delivery, or severe injury as a result of a difficult delivery.
Symptoms of perinatal PTSD include flashbacks or nightmares of the traumatic event, avoiding things or people that remind you of the event, increased irritability, difficulty falling asleep and trouble talking about the traumatic event.
Many times, Watts says, perinatal PTSD goes hand-in-hand with anxiety and panic attacks.
PERINATAL PSYCHOSIS
Unlike the previous perinatal mood disorders, perinatal psychosis is a medical emergency that occurs in 1 in 1,000 births, Watts says. You’ll want to go to the emergency room or call 911 if Mom is experiencing this.
Signs of perinatal psychosis include hearing or seeing things that aren’t there, having delusions or strange beliefs, feeling rapid mood swings, becoming suspicious or paranoid, having difficulty communicating or thinking intrusive thoughts about harming themselves or their baby but not being distressed about it. Hyperactivity without sleep is another big sign—saying, “I’m not tired” without having slept for days.
A lot of times, perinatal psychosis occurs with a second or a third birth experience, exacerbated by a previous birth experience that impacted Mom’s mental health but went untreated, according to Wicks.
A mom with perinatal psychosis “very clearly has lost touch with reality and is not a safe caregiver for their baby in that moment,” Watts says. “It’s something that’s happening chemically in the body and mind. Moms should not feel guilty if this happens to them, and they will be able to care again safely for their baby—with treatment.”
Because of the specific signs, it’s often a partner or a family member that notices mom has perinatal psychosis. That’s why it’s important for those in Mom’s inner circle to know the symptoms of perinatal mood disorders too.
IS WHAT I’M FEELING NORMAL?
Experts estimate that 80% of new parents experience what’s called “baby blues,” according to Postpartum Support International. The symptoms are similar to perinatal depression—sadness, crying, anxiety, irritability, tearfulness or lack of joy. After all, you just went through an emotionally and physically demanding experience.
The key differences between baby blues and perinatal depression are the duration and intensity of symptoms. Baby blues tend to kick in a few days after giving birth and last around three weeks. Typically, you see minimal tears and symptoms feel manageable. “It feels like, OK, I can move through this,” Wicks says.
Where to Get Help in Texas
If you’re a new mom experiencing a perinatal mood disorder or just want to find a support group of moms who understand what you’re going through, these are resources you can access—for free: Mental Health America of Greater Dallas
This nonprofit organization offers Mothers and Babies, a free, five-week program that helps pregnant and new moms manage stress, bond with their baby, find social support and more. mhadallas.org/mothersand-babies
National Maternal Mental Health Hotline
Free, confidential and available 24/7 in English and Spanish, the Health Resources & Services Administration offers a hotline moms can call or text to speak with a professional counselor at 1-833/TLC-MAMA (8526262).
Postpartum Support International
In addition to a text line and hotline, PSI offers 50 free, virtual support groups for specific experiences, including birth trauma, fertility challenges, military moms, NICU postpartum and for the various specific perinatal mood disorders. The site also has a directory of mental health professionals who specialize in perinatal mood disorders that you can search by various criteria. postpartum.net
PSI HelpLine: 1-800/944-4773, Text “help” to 800/944-4773 (English) or 971/203-7773 (Español)
Available 8am-11pm EST
Suicide & Crisis Lifeline
This national hotline offers free, one-on-one assistance for individuals facing mental health struggles or emotional distress, or are a friend or family member seeking help for a loved one. Call or text 988.
The key differences between baby blues and perinatal depression are the duration and intensity of symptoms. Baby blues tend to kick in a few days after giving birth and last around three weeks.
If you start to feel like you can’t get a handle on your feelings, your symptoms become extreme or they last more than a few weeks, it could be something more; it’s time to seek help. But “there is no need to wait until three weeks to say it has lasted long enough. Go ahead and get some help in those first few weeks, even if you’re technically still in the baby blues category,” Watts urges.
PREVENTION IS KEY
Learning about the symptoms of perinatal mood disorders is certainly heavy, especially as you’re planning for the arrival of your little one. But it’s not all doom and gloom. There are things you can do during pregnancy to mitigate—and even prevent—a PMD. In fact, Wicks believes “the idea of prevention in any way is incredibly significant.”
Like they do at The LIV Center, Wicks recommends starting this conversation and planning at 34 weeks. “It gives you enough time to plan a lot of those things that are postpartum and then add some more if you need to,” she says.
Here are a few things you can do: Find a professional to speak with. “I don’t necessarily think that therapy is the only answer, but I do think that seeing someone postpartum is huge and deeply impactful,” Wicks says. It’s also a good idea to see someone during pregnancy if you’ve previously experienced a
perinatal mood disorder and it went untreated. Try to normalize the feelings you may have. While it’s not something we do well as a society, Wicks notes, normalizing your negative feelings during pregnancy and after childbirth will go a long way. Your feelings are okay, they are valid, and it’s OK to not love a specific aspect of your perinatal experience.
Find your support system. Think about what your potential needs will be postpartum and fill in the gaps. Consider what your parental leave looks like. Think through needing breaks when you’re home alone with your baby all day. Set yourself up for not just what your baby needs, but what you need. Maybe it’s hiring a community doula or birth worker for extra support. Maybe it’s you or your partner taking extended leave, if you’re able. Perhaps it’s having someone to help with nights, a friend to come sit with your baby while you shower or nap or even setting up a meal train to bring over dinners during the first few weeks.
Once your little one is born, build connections and community with others outside the house. Find another mom at the park to chat with, attend a social or support group at your church, make friends with someone in the neighborhood—start wherever you can to feel less alone and get out of the house
Get enough sleep. Sure, we expect mom to get very little sleep in the first few months postpartum, but that shouldn’t be the norm. In fact, Watts says a lack of sleep is a risk factor for every perinatal mood disorder listed above. “We really want sleep to be a priority for mom, for sleep to be a priority for the parents,” she says, “because a lot of providers will not even give a diagnosis for depression, anxiety, OCD, etc. if we don’t have sleep under control. It’s kind of like, we can’t really figure out and distinguish between what’s going on because sleep deprivation plays such a massive role in our mood and our ability to regulate.”
Understand yourself. What brings you joy and how do you engage in happiness? How do you check in with yourself? How do you handle ruminating and upsetting thoughts? What are your points of anxiety? Understanding all of these, along with the coping skills and strategies (like journaling, going for a walk outside, chatting with a friend) that help you find comfort, are incredibly vital, Wicks says.
Ensure your community understands perinatal mood disorders. If your friends and family know the symptoms of PMDs, they can catch things early, support you at home and help you get the help you need.
Ultimately, you know when you’re not OK, but we, as a society, tend to think that it’s normal to struggle as a postpartum mom, Watts says. “The main thing is just to listen to that internal voice that’s saying, ‘I’m not OK,’ but let’s pair it with this belief that, ‘and it’s not my fault that I’m not OK. With help, I can get better. I can feel better. I can feel more like myself again.’”
baby steps
Walk This Way
FIND YOUR TRIBE AND BOOST YOUR MENTAL HEALTH WITH THE MOM WALK COLLECTIVE
LIFE AS A NEW MOM can be an isolating experience—and it’s something Keiko Norcross of Celina knows all too well. In her early days of motherhood, she didn’t have any friends with children and it was difficult to find community and connection. So when she found The Mom Walk Collective—an organization that hosts regular, local walks to help moms connect—it felt like a great fit. “I loved the idea of creating spaces for moms to meet each other and to connect and build friendships,” says Norcross, who’s now co-host of The Mom Walk Collective group in Celina.
And making connections is the foundation of the Mom Walk Collective (TMWC)—that’s how the group got its start in 2022, says Emily Thompson, vice president of TMWC and a Ponder mom.
It began when Orange County, California, mom Jamie Easton was newly postpartum, and she put a call out on TikTok, asking moms in her area to meet up for a walk. When her recap video went viral, moms from across the country reached out, asking how to host walks in their communities. Three years later, there are groups in 450 cities around the world and 24 in the Dallas-Fort Worth area.
Research shows that nearly 1 in 3 new mothers report feeling lonely or disconnected during the first year after giving birth. That’s why opportunities like The Mom Walk Collective matter so much. Walking with other moms creates space for genuine conversation and community—two things proven to reduce stress and improve mental health. Even gentle movement makes a difference: according to the American Psychological
Association, regular walking can boost mood, improve sleep quality, and lower symptoms of anxiety and depression. When you combine those physical benefits with emotional support and friendship, something simple—like a stroll through the park—can become a powerful step toward feeling stronger, happier, and more connected.
The Mom Walk Collective groups are required to host at least two walks per month for moms of all ages and stages. All walks are free, though the individual groups regularly host other events that may require admission.
Follow your community’s group on Instagram for info on walks and special events as they’re announced.
MOM WALK MUST-HAVES
Whether you’re walking around the neighborhood or meeting other moms at the park, a little preparation makes for a smoother outing. Keep this checklist handy before your next stroll:
• Lightweight stroller or carrier
• Comfortable shoes
• Water bottle and snacks (for both of you!)
• Sunscreen and a hat
• Diapering essentials and wipes
• Coffee—for survival and solidarity
Pro tip: Toss a small picnic blanket or a few bubbles in your bag for an impromptu post-walk playdate. The best moments often happen when you stay a little longer.
ANNA
@themomwalkco.anna
Co-hosts Jamie and Hannah (we're withholding the hosts' last names at their request for privacy) tend to host walks at Natural Springs Park and Slayter Creek Park, along with occasional family events, like meeting up at a local brewery and splash pad sessions.
ARLINGTON
@themomwalkco.arlington
Meet up with host Janelle at Veterans Park, or sign up for special events, which have included family photos, story times and moms’ night out.
AUBREY
@themomwalkco.aubrey
Local host Tasha keeps things interesting, with varied events each month. In addition to walks, join play dates, story times and events for the whole family.
CARROLLTON
@themomwalkco.carrollton
In addition to monthly walks, join the Carrollton chapter host Kathleen for coffee (or in her case, matcha!) and play dates, mini sessions with photographers and moms’ night out.
CELINA
@themomwalkco.celina
Co-hosts Keiko and Erin typically host walks on Thursday or Friday mornings, and usually have playdates for the kiddos afterward. They ask moms to register via the link in bio, so they know how many moms to plan for.
THE COLONY
@themomwalkco.thecolony
After co-hosting the Frisco group for a few months, Emily launched The Colony group with Izzy. They hosted their first walk in September.
DALLAS
@momwalkco.dallas
You’ll regularly find Madi and other Dallas mamas walking Katy Trail, though she plans walks and events at other locations, like walking at Northpark Mall and play and coffee dates.
DENTON & ARGYLE
@themomwalkco.dentonargyle
Abigail and Raquel plan indoor and outdoor walks for moms, along with family nights, moms night out and storytimes.
FORT WORTH
@themomwalkco.fortworth
Meet up with Ashley and other Fort Worth mamas at the Trailhead at Clearfork. She also plans coffee dates, play dates and storytimes.
FRISCO
@themomwalkco.frisco
Yessenia and Jenny, both bilingual moms who speak Spanish, strive to make this multicultural group a space where all moms feel comfortable being themselves. They aim to have at least one Saturday walk per month.
The Science of Walking
Walking may be simple, but it’s one of the most effective ways to improve both mental and physical health. Research shows that just 30 minutes of walking a day can reduce symptoms of depression by up to 36%. Regular walking releases serotonin and endorphins—the brain’s natural mood boosters—while lowering stress hormones like cortisol.
On the physical side, walking improves circulation, strengthens your core and supports postpartum recovery. For new moms especially, gentle movement helps rebuild strength after delivery, improves energy levels and reduces stiffness from long hours spent feeding or rocking a baby.
According to the American College of Obstetricians and Gynecologists, low-impact activity such as walking can safely begin soon after birth for most women and contributes to faster recovery and improved mood.
Add in sunlight, fresh air and a sense of community, and you’ve got a natural recipe for better sleep, stronger immunity, and a brighter outlook on even the most chaotic mom days.
GRAPEVINE
@themomwalkco.grapevine
One of our area’s newest groups, Jascilyn kicked off the Grapevine walks in October. While most walks are for moms, there’s a monthly walk for the whole family.
HIGHLAND VILLAGE
@themomwalkco.highlandvillage
In addition to walks, join Alexis and Kendyl for breakfast playdates, family nights, coffee dates and more.
IRVING
@themomwalkco.irving
Shirin started this group in September with a goal to build a supportive community in Irving where moms feel seen and heard.
JUSTIN & HASLET
@themomwalkco.justinhaslet
You can regularly join Shannon for a walk followed by a playdate for your little one at Haslet Community Park.
LITTLE ELM
@themomwalkco.littleelm
Allison recently joined Jenny, who’s hosted the group for nearly 3 years, as co-host. Join the duo for moms’ night out, family walks and more.
MCKINNEY
@themomwalkco.mckinney
Alex moved to Texas and wanted to make friends in a similar life stage. She became host of the McKinney group earlier this year and plans events like moms’ night out, Pilates and playdates.
PLANO
@themomwalkco.plano
Whether you’re looking to connect with moms at your stage or who’ve been there and have insight, Hailey aims to build a strong, supportive community.
PRINCETON & FARMERSVILLE
@themomwalkco.princeton
Sarah kicked off this group’s first walk in July, and she also hosts events coffee playdates, family walks and splash pad sessions.
PROSPER
@themomwalkco.prosper
Maya and Maddie aim to host at least one walk during the week and one on weekends to accommodate stayat-home and working moms. You’ll usually find them at Frontier Park.
ROCKWALL
@themomwalkco.rockwalltx
Kelsey joined Shawn as a co-host in October—and you may benefit from her pastry chef skills, like participating in a cake decorating class.
WYLIE & SACHSE
@themomwalkco.wyliesachse
After a stint co-hosting in Plano, Allie brought TMWC to Wylie to host walks, playground meetups, coffee dates, moms’ night out and more.
Don’t see your town listed? Consider starting one in your community. Ambassadors (aka hosts) receive information and training on how to host walks and build community, along with access to an ambassador-only group to connect with other hosts. They’re required to host a minimum of two walks per month and post about them on their Instagram feed. As a bonus, TMWC partners with leading baby, toddler, kid and mom brands, so ambassadors regularly receive goodies like diapers, strollers and toys, Thompson says. Visit themomwalkcollective.com/becomeanambassador for more information and to apply.
THE DIRECTORYBaby
birthpointe.com
Why You’ll It: DFWChild readers will love BirthPointe for our personalized midwifery care, supportive community, and educational resources, ensuring a safe, empowering journey for every family. See ad on page 16.
CHILD CARE
Adventure Kids Playcare
Locations in Dallas, Fort Worth, Frisco, Highland Village, McKinney, Plano and Southlake adventurekidsplaycare.com
Why You’ll It: We have been providing safe and entertaining care to our communities for 20 years. Family owned and operated.
Fort Worth, Mansfield and Plano lightbridgeacademy.com/ daycare-near-me/
Why You’ll It: Lightbridge Academy, The Solution for Working Families®, provides gold-standard safety, nurturing care and a proprietary curriculum designed to inspire learning and growth in young children. See ad on page 22.
Rigley Primrose School
Locations in Dallas, Frisco and Plano 469/791-9131 primroseschools.com
Why You’ll It: Our Balance Learning Approach brings the early education of modern research and learning science to inspire curiosity, creativity,
3535 Victory Group Way, #100 Frisco, TX 75034
469/252-0522
naturalfocusdental.com
Why You’ll It: From first latch to confident smiles, our gentle, function-focused tongue-tie care helps babies feed better and grow stronger—while parents feel empowered and supported.
Decatur, Fort Worth, Frisco, Irving, Lewisville, McKinney, Plano and Weatherford 855/790-3627
medicalcityhealthcare.com
Why You’ll It: Medical City Healthcare offers customized birthing experiences at ten North Texas hospitals, providing high-quality, personalized labor, delivery, and obstetrics services before and after birth. See ad on page 8.
MIDWIVES
Sweet Pea Midwifery 925 N. Goliad St. Rockwall, TX 75087
469/515-5355
sweetpeamidwifery.com
Why You’ll It: Sweet Pea Midwifery provides woman centered, individualized holistic care. See ad on page 15.
NANNY + SITTING SERVICES
Baby Coming Home
Serves the Dallas-Fort Worth area 972/267-8766
babycominghome.com
Why You’ll It: Baby Coming Home offers families the services of highly experienced newborn care specialists, bringing to you sleep training and newborn care.
See ad on page 11.
Babymoonconcierge.com
Serves the Dallas-Fort Worth area 682/429-4637
babymoonconcierge.com
Why You’ll It: Certified birth and postpartum doulas, newborn specialists providing birth support for new mothers, day or nighttime care, meal prep, sleep conditioning, light housekeeping and education. See ad on page 19.
Kensington Nanny Service
1341 W. Mockingbird Ln. Dallas, TX 75247
972/246-8879
mykensingtonnanny.com/nannyservice/dallas
Why You’ll It: DFW families love Kensington Nanny for its trusted, hand-selected nannies, developmental expertise and concierge-level support— bringing reliability, warmth and professionalism to every home. See ad on page 15.
Harmony Baby Concierge
501 S. Second Ave., Bldg. C Dallas, TX 75226
214/238-4364
harmonybabyconcierge.co
Why You’ll It: DFW parents love Harmony Baby Concierge for personalized newborn care, expert night nanny support and calm, compassionate guidance— bringing rest, confidence and harmony to new families. See ad on page 16.
Why You’ll It: Expert care close to home. At Cook Children’s Mansfield, we’re here to help
you raise a healthy child from infancy through the transition to adulthood. See ad on page 7.
A Honeycomb of Health
2700 Valley View Ln. Farmers Branch, TX 75234
214/272-9509
ahoneycombofhealth.com
Why You’ll It: DFWChild readers will love A Honeycomb of Health for family-focused, natural wellness solutions that inspire balance, vitality and mindful living for the entire family. See ad on page 10.
LifeSproutMD
8160 Walnut Hill Ln., Ste. #316 Dallas, TX 75231
469/701-0207
lifesproutmd.com
Why You’ll It: Toni Griffin is a dual board certified Family Medicine and Breastfeeding and Lactation Medicine physician who specializes in all things lactation from basic to complex (MD, IBCLC).
Modern Pediatrics
Serves the Dallas Metro area
512/580-9204
modernpediatrics.com
Why You’ll It: No more waiting rooms and rushed appointments. Our providers come to you at your home, 7 days a week! 24/7 access to your care team.
Scottish Rite for Children
Locations in Dallas and Frisco 214/559-5000
scottishriteforchildren.org
Why You’ll It: The nation’s #1 ranked pediatric orthopedic hospital, Scottish Rite for Children is known for expert care, compassionate specialists and helping kids lead active, healthy lives. See ad on page 2.
UT Southwestern Ob/Gyn and Maternal-Fetal Medicine Clinic
Professional Office Building 2 5939 Harry Hines Blvd., 5th Floor, Ste. 300
Dallas, TX 75390
214/645-3838
utswmed.org/locations/pob2/ obgyn-mfm-clinic
Why You’ll It: UT Southwestern delivers expert Ob/Gyn care through a growing team of specialists in obstetrics, maternalfetal medicine, neonatology, and gynecology—all in one clinic. See ad on back cover.
Why You’ll It: UT Southwestern partners with women to provide compassionate, personalized Ob/Gyn care, serving North Dallas with expert physicians and a welcoming approach. See ad on back cover.
UT Southwestern Ob/Gyn and Maternal-Fetal Medicine at Las Colinas
Why You’ll It: UT Southwestern Las Colinas offers expert Ob/Gyn care, treating everything from routine visits to high-risk pregnancies and complex gynecologic conditions—all in one location. See ad on back cover.
Whole Child Texas
3550 Parkwood Blvd., Ste. B100 Frisco, TX 75034
214/842-9510
wholechildtexas.com
Why You’ll It: Holistic pediatric care in DFW: combining modern medicine, nutrition and lifestyle to support your child’s lifelong health and wellness. See ad on page 10.
Wonderfully Made Wellness Sanctuary
Locations in Dallas and McKinney 469/631-0023
wmwsanctuary.com
Why You’ll It: Wonderfully Made Wellness Sanctuary partners with you to provide the holistic education, care, and support needed in order to raise the healthiest kids possible. See ad on page 20.
PRODUCTS
The Cutest Little
6090 Campbell Rd., Ste. 106 Dallas, TX 75248
972/214-5011
thecutestlittle.com
Why You’ll It: At The Cutest Little, we handpick soft, safe, and durable baby gifts and apparel— adorable designs made to last through cuddles, giggles and every precious milestone. See ad on page 19.
little orange fish
601 S. Main St., Ste. 103 Grapevine, TX 76051
817/416-7774
littleorangefishkids.com
Why You’ll It: little orange fish
is a fun-filled children’s boutique with a large selection of girls’ and boys’ styles. Now offering matching Mommy & Me! See ad on page 15.
The Pharma-C Company Serves the Dallas-Fort Worth area 262/284-6600
pharma-c.com
Why You’ll It: The Pharma-C Company has helpful, familyfocused products and resources that support parents through every stage of life’s journey. See ad on page 12.
SERVICES
Babies & Bumps
Annual event in Dallas babies-and-bumps.com/dallas
Why You’ll It: Feeling ready starts with being supported— learn, connect and prepare for life with your baby at Babies & Bumps Dallas on March 8th! See ad on page 27.
Mothers’ Milk Bank of North Texas 7617 Benbrook Pkwy. Fort Worth, TX 76126 817/810-0071
texasmilkbank.org
Why You’ll It: As a nonprofit organization, we have screened and approved more than 16,000 breastmilk donors and dispensed more than 9.4 million ounces of pasteurized donor milk. See ad on page 21.
Natural Beginnings Lactation
Serves the Dallas Metro area 972/302-9313
naturalbeginnings.info
Why You’ll It: IBCLCs: Experts in feeding care. We are dedicated to supporting mothers, nurturing babies and strengthening families—because every baby deserves the best start.
See ad on page 3.
Well Dawn Integrative Health
Serves the Dallas-Fort Worth area 469/770-7415
welldawnhealth.com
Why You’ll It: Well Dawn provides virtual, integrative mental health care for busy women, combining clinical expertise with compassion to reduce stress, improve mood and restore emotional balance.
See ad on page 7.
For more resources, visit our Best Places directory at dfwchild.com/directory
Nationally ranked in Ob/Gyn.
Delivering exceptional care for moms and babies.
At UT Southwestern, we pride ourselves on delivering the best possible care for our patients, especially newborns and their families.
Our beautifully designed William P. Clements Jr. University Hospital has been ranked the No. 1 hospital in Dallas-Fort Worth for nine consecutive years by U.S. News & World Report.
No matter how complex or common the condition – from pregnancy to menopause and beyond – you can count on UT Southwestern to deliver the expert, compassionate care that has consistently made us No. 1 in North Texas.
Our specialists in fertility and advanced reproductive medicine, gynecologic oncology, gynecology, general obstetrics, maternal-fetal medicine, and urogynecology provide nationally ranked care at our clinics throughout the Metroplex in Dallas, Fort Worth, Frisco, Irving, Las Colinas, Park Cities, Plano, and Richardson. Scan
