Discover helpful articles and insights for mothers on various topics related to motherhood, wellness, and personal growth.
Explore our collection of articles covering various aspects of motherhood.
Understand why pressure builds up, create worry windows, organize your mental load, and safely navigate waves of tension.
Your heart races, thoughts spin – pregnancy fears can be overwhelming. The 4-7-8 breathing technique is your gentle tool for immediate calm. Learn the precise instructions, safety tips, and when this method works best.
64 percent of all pregnant women sleep poorly in the third trimester. Discover why your body can’t rest at night and what 8 strategies can truly help you – from immediately applicable to long-term effectiveness.
The right breathing can work wonders during pregnancy and childbirth. Discover five proven breathing techniques that help relieve pain, maintain calm, and optimally supply your baby with oxygen.
Labor begins and suddenly everything feels overwhelming. But with the right techniques, you can stay calm and actively shape the birth. Discover seven immediately applicable methods that help you remain relaxed.
At 6 weeks pregnant, your baby is just the size of a kernel of corn, but its heart is already beating at 150 beats per minute. Discover the amazing developments happening now and how to lovingly cope with early pregnancy discomforts.
During the 3rd week of pregnancy, the blastocyst implants itself in your uterus – a miraculous structure made of 200 cells that already contains your baby's gender. Learn what is happening in your body now and what first signs you might already notice.
When your heart races and thoughts swirl, you don’t need lengthy therapy — you need a tool that works right now. The 5-4-3-2-1 method and other grounding techniques can bring you back to the here and now in seconds.
The first days after a C-section can be overwhelming. However, you can actively promote your recovery with gentle breathing exercises – breath by breath.
The baby is crying, the dishwasher is overflowing, and you can feel your pulse racing. Right now, you don’t need long meditations – but a calming routine that works in three minutes. The 60-60-60 Reset helps you to calm down immediately.
One in five to ten fathers experiences excessive stress, anxiety, or a mood dip after the birth of their child. Learn how to recognize the signs, talk to your partner, and take first steps toward self-care.
Wondering if your feelings after childbirth are still normal? Our free 5-minute test, based on the internationally recognized EPDS questionnaire, helps you distinguish between postpartum anxiety and depression – with immediate evaluation and actionable next steps.
The fourth trimester is intense, overwhelming, and beautiful all at once. A gratitude journal helps you see the small rays of light amidst the chaos - even when you only have one hand free.
Do you sometimes feel like you’re on an emotional rollercoaster without understanding why? A mood tracker helps you recognize patterns and take care of yourself – you’ll notice changes in just 2 weeks.
A gratitude journal can transform your life as a mom—more satisfaction, less stress, better sleep. Discover 30 concrete writing prompts and a 7-day starter plan that really works.
Do you sometimes feel overwhelmed? These 15 scientifically-backed tips will help you to effectively reduce stress during pregnancy – whether you have 3, 10, or 20 minutes.
The first weeks with a baby are overwhelmingly beautiful – and sometimes just overwhelming. Positive affirmations help you strengthen your self-confidence, find calmness, and lovingly accompany yourself. Here you will find 50 powerful phrases for your everyday life as a new mom.
Postpartum anxiety affects many new mothers. Discover evidence-based home remedies like breathing techniques, movement, and grounding that can help you – plus a simple daily plan and important safety notes.
Postpartum depression feels like a thick fog enveloping everything. Cognitive Behavioral Therapy (CBT) provides you with concrete tools to recognize and change negative thought patterns – with simple worksheets you can use at home.
Postpartum obsessive-compulsive disorders can be overwhelming. Learn how long they typically last, how to distinguish them from normal worries, and which treatments are truly effective.
Is your heart racing before the next ultrasound? Are your thoughts racing endlessly at night? Box breathing is your immediate help: In just 2 minutes, you activate your body's calming mechanism – scientifically supported, gentle for both mom and baby.
Pregnancy changes many things – including your intimacy. But this is not a limitation, but an invitation: Explore new ways of closeness that emotionally connect you and elevate your relationship to a new level.
Yoga with a toddler? Sounds impossible, but it's the perfect solution for stressed-out moms. These 4 gentle poses strengthen your body, ground your thoughts, and even entertain your child – all in just 10 minutes.
No time for yourself between diapers, work, and household chores? These four mini wellness moments fit into even the busiest day and will recharge your batteries – promise.
Exhausted from constant wakefulness? Discover how small breathing exercises, gentle movements, and mindful moments can help your child settle down more easily – and you too.
Tantrums drain energy - yours and your child's. These three proven movement routines help both of you release pent-up energy, relieve stress, and regain balance. Practical, immediately implementable, and scientifically supported.
The 37th week of pregnancy is the perfect time to clear up any last uncertainties. Learn which questions you should definitely discuss with your birth attendant—ranging from pain relief options to birthing positions.
The toys are flying across the room, milk is spilled, and you feel the anger rising within you. In this moment, you don’t need theory—you need immediate relief. Here you’ll find 7 proven techniques to help you regain your footing.
Short, practical thought exercises to recognize patterns, question beliefs, and gently realign with compassionate self-talk.
Between childcare, household chores, and everything else, there's hardly any time left for cooking. Discover how to prepare energizing meals with meal prep just two days a week, easing your stress and pleasing your family.
Does the evening with your baby feel like a race against time? These science-backed mini rituals create a sense of safety in just a few minutes and help both of you gently glide into the night—even after a turbulent day.
You know the feeling: In the evening, you're more exhausted than after a marathon, even though you’ve “only” been a mom. Here are 5 proven strategies that will sustainably boost your energy balance – without needing to go to a spa.
The alarm clock rings, the kids are already calling – and you're not even fully awake yet. Discover five simple morning routines that help you start the day with more calm and energy, even when time is tight.
Struggling to find time for exercise between diaper changes, housework, and appointments? Discover how just 5 minutes of movement can elevate your mood, reduce stress, and recharge your energy – scientifically proven and practical for everyday life.
Between temper tantrums, deadlines, and mental load, your nervous system is running on high alert. Discover how you can activate the parasympathetic nervous system with short breath breaks and find immediate tranquility – scientifically backed and easy to apply in everyday life.
Constantly tired? These 5 proven tips will help you improve your sleep quality – even if uninterrupted sleep isn't currently an option. Scientifically grounded and practical for moms.
Your nervous system running on high? These three science-based techniques will help you find your center within minutes – perfect for the hectic life of a mom.
Is falling asleep a struggle, and are the nights restless? Often, the key lies in the sleep environment. Discover how simple adjustments to temperature, light, and routine can create an oasis of calm where your child sleeps peacefully.
Tired, drained, and no time for breakfast? These nutrient-rich smoothie recipes provide you as a mom with the energy you need – quickly blended, delicious, and packed with everything your body truly needs during pregnancy and breastfeeding.
You know the feeling: By noon, your energy plummets, but time for a proper meal? Forget it. Discover 12 easy snacks that provide your body with real nutrients and carry you through the tumultuous mom day.
Meditation sounds lovely – but who has time for that? These three mini-meditations fit into your hectic mom life and help you reconnect with yourself in just minutes.
Immediate support for urgent moments – breathing exercises, body scans, and small steps to manage panic, overwhelm, guilt, or intrusive thoughts.
When nerves are frayed, a clear team script helps: touch, breath, grounding. With emergency cards for you and your partner, a family code word, and a 5-day practice routine, you can create calm together – faster than alone.
Negative thoughts driving you crazy? Discover how gratitude, a scientifically proven quick fix, can break your thought patterns—with three practical rituals that work immediately.
When the child is crying, the milk is boiling over, and the phone is ringing – that's precisely when you don't need long meditations but strategies that work in seconds. Discover scientifically-based mini-techniques that strengthen your emotional resilience in everyday life.
Between tantrums and laundry mountains, is your patience about to snap? These simple visualization techniques will give you back your inner peace in just a few minutes – without having to leave the house.
When the tears come and overwhelm overtakes you: music is your immediate relief. Discover which songs help in which situations and how to use music strategically as an emotion regulator.
Overwhelmed between tantrums and laundry piles? Discover how three simple breathing techniques can lower your stress level, release tension, and restore your inner calm in just 5 minutes – scientifically backed and easy to apply immediately.
You sit exhausted next to your sleeping child in the evening, wondering if you did enough today. These tormenting feelings of guilt can make motherhood challenging. But there are ways to release this burden and meet yourself with more understanding – even small changes can bring noticeable inner peace.
Life with children can quickly become overwhelming when the to-do list feels endless. But instead of letting overwhelm paralyze you, there are small actions that bring immediate relief. Even simple mini-steps can create little islands of calm and help you recharge.
Imagine scrolling through endless news, tips, and advice – and feeling increasingly overwhelmed. This flood of information can quickly lead to stress and uncertainty. But with small, targeted steps, you can immediately gain more clarity and calmness.
When panic rises or guilt overwhelms, everything suddenly feels uncontrollable. Yet, it's in these moments that small breathing exercises, body scans, or mini-steps can make a difference. With simple techniques, you can instantly give yourself support and find your way back to yourself.
Guidance, patience, and love – parenting means helping children grow into confident, kind, and capable individuals. This category explores how we nurture our children day by day: setting boundaries with warmth, fostering emotional intelligence, encouraging independence, and staying calm through challenges. Here you’ll find insights on communication, discipline, empathy, and family balance—not as strict rules, but as living relationships that grow and change with every stage of childhood.
Setting boundaries often feels like a balancing act: you don't want to be too strict, but you don't want to be too lenient either. Here, you will learn how to establish clear boundaries with gentle, needs-oriented methods that provide your child with security and strengthen your relationship.
If your child asks for the third toy in one day, you might wonder: Do they really need it, or do they just want it? Learn to distinguish genuine needs from wants – for parenting that strengthens rather than spoils your child.
Your child tests boundaries, provokes, or simply doesn't listen? Learn how to master difficult behaviors with clear strategies and empathy while strengthening your bond with your child.
When you lose yourself, your child loses their most important role model. Learn why self-care is not selfish – and how to incorporate it into your daily life.
Between too much freedom and too many rules: Discover how permissive and authoritarian parenting shape your child's development – and which approach truly works in the long run.
When your child is overwhelmed by big feelings, you don't need perfect words - just a safe connection. Discover how to create emotional security and help your child understand their feelings.
Rules provide children with stability and orientation. But how can you set boundaries that are understood and accepted? Discover age-appropriate strategies that make family life more relaxed.
Is social media toxic for our children or just another parenting topic? This article separates fact from myth and shows you how to competently guide your child through the digital world—without bans and without naivety.
Your child needs both: your unconditional love AND reliable structures. Discover how to unite emotional warmth and clear boundaries for healthy development filled with self-confidence and security.
Emotionally strong children are not those who never cry – but those who can recognize, express, and regulate their feelings. Learn how to promote your child's resilience and emotional regulation from the very beginning.
Emotional guidance for each trimester and week, what changes to expect, and how to prepare – all without the pressure to be perfect.
You feel a faint hint, a delicate change – but are still unsure? In the first week of pregnancy, your body often already sends subtle signals. Here you will learn about the first symptoms that may occur, how your emotional world is changing, and what is truly good for you right now.
At 39 weeks pregnant, your baby is ready for the world. Discover the signs indicating the impending birth, what to expect in the delivery room, and how to navigate this intense time with calm.
The first weeks with your newborn are an emotional rollercoaster – between overwhelming love, exhaustion, and a thousand questions. Here you will find honest, heartfelt tips to help you navigate this intense time and not miss the little wonders.
The 42nd week of pregnancy is more than just waiting. It’s the perfect moment to pause and recognize how much you’ve grown in these months – not just physically, but especially internally. Discover the valuable lessons that have prepared you for motherhood.
The birth is behind you – and suddenly everything is different. Your body is recovering, your emotions are on a rollercoaster, and a tiny being needs you around the clock. Here you will learn about the physical and emotional changes that await you in the first days and how to take good care of yourself.
In the 38th week of pregnancy, your baby is ready – and your body is preparing for birth. Find out which signs are really important and when you should go to the hospital.
As the birth approaches, are fears suddenly surfacing? In pregnancy week 36, that’s completely normal. Discover seven tried-and-true methods to turn your worries into confidence – from breathing techniques to hypnobirthing and powerful conversations.
The 35th week of pregnancy is the perfect moment for intensive birth preparation. Learn which courses can give you real confidence now and how to optimally prepare for labor—even when time is short.
In week 34 of pregnancy, your body needs calcium, iron, and fiber. Learn which foods should be on your plate now, how to avoid heartburn, and why small meals work wonders.
In the 33rd week of pregnancy, the birth is approaching – and with it the question: How can your partner truly be involved? Discover specific roles, tasks, and preparations that will make him an active, confident birth companion.
At 32 weeks of pregnancy, space is getting tight: Your baby is diligently training its breathing while your body copes with water retention and strong kicks. Find out about the fascinating developments happening now and how to navigate the final weeks with ease.
In the 31st week of pregnancy, you may feel the tension rise. Between anticipation, physical changes, and final preparations, stress is perfectly normal—but prolonged stress can affect your baby. Discover five proven relaxation techniques that will help you navigate this intense time with ease.
In the 30th week of pregnancy, many expectant mothers begin preparing for breastfeeding. Discover which gentle steps are truly worthwhile – and which you can skip without worry.
Packing your hospital bag feels like a mix of anticipation and overwhelm. Week 29 is the perfect time to calmly plan what you and your baby really need – without stress and without forgetting anything.
At 28 weeks pregnancy, your baby increasingly presses on your spine. Discover proven strategies against back pain that really work – from the right sleeping position to targeted exercises.
Week 27 marks the beginning of the third trimester – your belly is growing, your back is aching, and you're wondering: Which exercises are still safe now? Discover 7 tested fitness routines that strengthen your body, relieve pain, and prepare you optimally for childbirth.
In the 26th week of pregnancy, it's time to plan the nursery. Discover how to create a space full of security for you and your baby with gentle colors, safe furniture, and thoughtful lighting.
In the 25th week of pregnancy, the experience becomes tangible for partners – they can feel the baby movements! Learn how partners can actively support during this time and why these weeks are so valuable for your shared journey.
In the 24th week of pregnancy, a new phase begins: Your belly is noticeably growing, your baby is becoming more active – and suddenly many things no longer fit. Which purchases are really sensible now? Here you will find out what makes your everyday life easier and what you can safely do without.
At week 23 of your pregnancy, you might feel like you're on an emotional rollercoaster. Discover warm-hearted, scientifically based strategies that help you lovingly deal with mood swings and enhance your emotional well-being.
At 22 weeks pregnant, your baby is growing rapidly – and your body is working at full speed. Learn which nutrients are particularly important now and how to incorporate them into your daily routine without complicated meal plans.
In the 21st week of pregnancy, you will experience noticeable physical changes – from the growing baby bump to new sensations. Find out what exactly is happening in your body and how to navigate this phase with ease.
In week 20 of your pregnancy, you might start feeling your first contractions – your body is already preparing for labor. Learn how to distinguish practice contractions from real labor contractions and what these signals mean for you.
In the 19th week of pregnancy, many expectant moms enter the most delightful planning phase: the nursery begins to take shape. Learn how to prepare calmly and safely—with a practical checklist and expert tips.
In the 18th week of pregnancy, your baby's thyroid begins to work independently – a milestone that will shape its development forever. Learn why your own thyroid is excelling now and how you can support it optimally.
In the 17th week of pregnancy, you may start to feel the first movements of your baby – and at the same time, worries and tension may also grow. Discover five science-based mindfulness exercises that help you find calm, strengthen your mental health, and build a conscious connection with your baby.
In the 16th week of pregnancy, a wonderful phase begins: your baby is the size of a pomegranate and can already hear you. This is the ideal time to start relaxed birth preparation – without stress, but with a clear focus on what truly matters.
In the 15th week of pregnancy, you may feel a surge of energy – the perfect moment to gently strengthen your body. Discover which types of exercise are ideal right now and how just 2.5 hours a week can help prevent discomfort and make you feel great.
The 14th week of pregnancy is the perfect moment to inform your employer. Here you will learn how to handle the conversation confidently, what rights you have, and what happens next.
The 13th week of pregnancy marks a turning point: nausea subsides, but new complaints like dizziness or calf cramps may arise. Discover proven, gentle methods that really help you now – scientifically based and practical.
The first major ultrasound examination between weeks 9 and 12 is a magical moment. Learn what will be examined, which measurements will be taken, and how to best prepare for this special appointment.
In the 11th week of pregnancy, much becomes more real – and at the same time, you may be wondering: Who is really there for me? Social support is not a luxury, but it is crucial for your health and your baby's health. Here, you'll learn where and how to find the right network.
In the 10th week of pregnancy, your partner is in the midst of an intense early phase – and you may be wondering how you can really help. Here are 7 practical and everyday ways in which you can offer genuine support as an expectant father and strengthen your bond.
The first major prenatal examination is approaching – and with it come many questions. Which tests are really necessary now? What happens during the ultrasound? And why is the maternity record so important? Here you will find everything you need to know about prenatal care in week 9.
In the 8th week of pregnancy, your baby's development is in full swing – and your diet plays a major role. Learn which nutrients are truly important now, how much you need, and where to find them. No complicated plans, just practical everyday tips.
In the 7th week of pregnancy, your hormones run wild – and so do your emotions. Discover proven strategies to lovingly manage mood swings and be your own strongest anchor.
Your first check-up is a special milestone. Find out what to expect at your first doctor's visit, what questions to ask, and how to optimally prepare for this important appointment.
You’re in the 4th week of pregnancy and wondering what to eat now? Here you can find out which foods will give your baby the best start – without stress, without perfection, just with love and common sense.
You feel that something is different – and your heart is racing. When is the right moment for the test? What does the result really mean? Here you will find warm-hearted answers and practical tips for this special time.
Safe, gentle, and enjoyable: what feels good during sex in pregnancy, which positions are comfortable – and when to be cautious.
Your belly is getting bigger, your body is changing – and suddenly, familiar positions feel uncomfortable. Discover which positions really work in the third trimester and how you can continue to enjoy intimate moments with your partner.
Many expectant mothers wonder if sex during pregnancy is safe. The good news: your baby is well protected. Learn how your needs may change and how you and your partner can enjoy this special time together.
Many pregnant women experience vaginal dryness – but that doesn't have to limit intimacy. Discover how the right lubricant can not only avoid discomfort but also enrich your sexual life.
Many pregnant women wonder: Which lubricants are now safe? Learn which products you can use without hesitation, which ingredients you should avoid, and how to create intimacy that is both pleasurable and safe.
The first time with a baby is beautiful—and at the same time a challenge for your partnership. Learn how to gently find the way back to intimacy while respecting your needs.
Pregnancy not only changes your body but also your emotional world – and thus your intimacy. Discover how to navigate the emotional waves and build an even deeper connection with your partner through open conversations.
Is sex safe during pregnancy? Can an orgasm trigger labor? Here you will find clear, compassionate answers to the most common questions – so you can enjoy this special time with your partner in a relaxed way.
The birth of a child changes many things, including your intimacy. But this change is not a dead end; it's an invitation to experience your connection in new, deeper ways. Discover compassionate ways to build fulfilling intimacy as a couple despite exhaustion, physical changes, and new roles.
Many pregnant women experience pain or discomfort during sex. Learn about the causes of these complaints, when you need medical help, and how gentle adjustments can help you find fulfilling intimacy again.
Many expectant mothers wonder: Is orgasm safe during pregnancy? The good news: Yes! Learn how your body changes, why your baby is well protected, and how you can enjoy intimacy without worries.
Pregnancy changes not only your body but also your intimacy. Learn how to talk to your partner about desires, uncertainties, and needs while deepening your emotional connection.
The birth is behind you, your baby is here – and suddenly everything feels different. Including intimacy with your partner. Here you will learn when the right time for sex after birth is, how your body has changed, and what gentle ways lead back to togetherness.
Sexual health during pregnancy is not a taboo topic but rather a crucial aspect of your safety and that of your baby. Learn why STI testing is so essential, how you can protect yourselves, and how to talk openly with your doctor about it.
The second trimester often brings new energy and awakened desire. Learn how to use this special time to rediscover intimacy and feel comfortable in your changing body.
All about rest, energy balance, mini-routines, and gentle daily rituals. Focusing on sleep, nutrition, movement, breathing breaks, and realistic micro-habits that fit with your baby or child.
You function all day – but do you actually know what YOU need right now? Discover 5 effective ways to recognize your needs before exhaustion catches up with you.
The baby is finally asleep. Time to quickly do the laundry? No! These three mini rituals will recharge you in just a few minutes – scientifically proven and immediately applicable.
Between diaper changes and cooking lunch, we all long for peace. Discover simple, science-backed methods to create relaxing moments together with your child – without extra time or effort.
Are you lying awake even though you are dead tired? Your mind is racing while your body screams for rest? Discover how a thoughtful evening ritual can revolutionize your sleep – even when your nights are unpredictable.
Nursing can be beautiful—and exhausting at the same time. These five simple breathing exercises will help you transform each nursing break into a moment of deep relaxation and recharge your energy.
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