10 Postpartum Self-Care Tips [Start These Early]
Takeaway:
Rest and Self-Care Are Essential: Sleep, rest physically and emotionally, and lean on support—your postpartum well-being comes first.
Seek Professional Support If Needed: A postpartum therapist can offer strategies and a safe space to navigate this challenging time.
The postpartum period is unlike any other time in life. The joy of bringing a new life into the world is often accompanied by feelings of exhaustion, uncertainty, and emotional overwhelm. You’ve just experienced a profound transformation, both physically and mentally, and now, you’re learning how to care for this new little person while also finding time to care for yourself.
In my practice, I find many amazing women trying to figure out those early days. Holding their newborn close while feeling so incredibly grateful, yet also so incredibly tired. If you've been there, you probably agree that it is a whirlwind of diaper changes, sleepless nights, and constant questions about how to be the best new mother you can be. At the same time, something bigger goes on underneath. Every new mom is trying to figure out how to balance her own needs–rest, nourishment, and emotional well-being–amidst the constant demands of caring for a baby.
As a licensed marriage and family therapist, I understand how challenging it can be to prioritize yourself when it feels like everyone else’s needs are at the forefront. But here’s the truth: you are the heart of your family. Taking care of yourself isn’t selfish; it’s vital. By nurturing yourself, you’ll be able to give more love, patience, and energy to your baby.
That’s why I’ve put together these 10 self-care tips for new moms, designed to help you nurture yourself in the midst of the beautiful chaos that is motherhood. It’s okay to take a step back, breathe, and ask for help. You deserve it.
10 Postpartum Self-Care Tips
1. Give Yourself Permission to Rest
After giving birth your body needs rest to heal. It's essential to prioritize sleep, even if it's only a few minutes here and there when your baby sleeps. It might sound simple but don't underestimate the power of good sleep. Even the World Health Organization acknowledges the challenges of the postpartum period, recommending that new mothers prioritize both physical and mental health to ensure a smooth transition into motherhood. Don't hesitate to ask for someone to take care of the baby for a couple of hours to get some sleep. Rest is crucial for physical and emotional recovery after vaginal birth or a C-Section.
2. Ask for Help and Accept It
You don’t have to do it all on your own. Asking a family member, or even the new baby's grandmother, for support with tasks like laundry or baby care can make a huge difference. Let them hold the baby while you rest, do laundry or dirty dishes, or take care of other small tasks. Remember the old saying "It takes a village..." As social beings we are, we thrive when supporting each other. You probably have many people eager to lend a hand. It’s okay to accept help, it’s part of postpartum self-care.
3. Stay Hydrated and Nourished
In these first few weeks postpartum, your body needs a healthy and balanced diet, especially if you're breastfeeding. Keep healthy snacks and healthy meals within reach throughout the day. A healthy diet includes a variety of food, to make sure you get the nutrients you need. Especially when breastfeeding. Having a bottle of water or even some healthy snacks by your bed during this time might be a good idea. Proper nutrition supports your mental health, energy, and recovery.
4. Prioritize Small Moments of Joy
It’s easy to feel overwhelmed by the new baby’s demands, but it’s vital to take time for yourself. Whether it’s sipping your favorite tea, getting some fresh air, or enjoying a peaceful moment alone, prioritize activities that bring you joy and calm your mind. If you haven’t had your baby yet, consider preparing a few things that will bring you joy during this time. A set of skincare products or a new notebook with colorful pens for journaling could be something your future postpartum self will truly appreciate.
5. Move Your Body Gently
Once your healthcare provider gives the go-ahead, incorporate gentle physical activity, such as walking or stretching. One of the best pieces of advice I often share with my clients is to start incorporating walks in the park or nature into your routine. Taking a stroll outside, surrounded by the beauty of nature, not only allows your body to move gently but also helps to clear your mind. The peaceful environment and fresh air can provide a deep sense of calmness and tranquility that is hard to find elsewhere. It’s a simple, yet powerful way to support both your physical and mental well-being. Gentle physical activity can improve your mood, energy, and overall well-being, helping you cope with the physical and emotional changes of the postpartum period.
6. Stay Connected with Loved Ones
The postpartum period can sometimes lead to feelings of isolation, as the demands of caring for a new baby can feel overwhelming and all-consuming. It’s easy to retreat into yourself, especially when you’re coping with the emotional and physical changes that come with motherhood.
Reach out to your support network, even if it’s just a quick call or text. Connecting with your partner, friends, family, or fellow new mothers, especially those who understand the challenges of postpartum symptoms and new motherhood, can provide much-needed mental health support.
7. Practice Mindful Breathing
Whether you’re a first-time mom or already juggling multiple children, adjusting to the demands of the postpartum period can feel overwhelming. The exhaustion, mixed emotions, and physical recovery can leave you feeling drained. In these moments, mindful breathing can help. Taking slow, deep breaths allows you to pause, calm your nervous system, and find a sense of grounding. It’s a simple practice that can bring peace during chaotic times. Remember, postpartum is a vulnerable time, and you deserve support. Working with a postpartum therapist can offer you the space to process these transitions and take care of your mental health.
8. Journal Your Thoughts and Feelings
Writing can be a therapeutic way to process the physical and emotional changes that come with postpartum life. Don’t worry about structure—just let your thoughts flow. Journaling can provide insight into your experiences and help you cope with the challenges of the postpartum period involves adjusting to life with a new baby.
9. Set Boundaries Around Visitors
Your postpartum visit with the doctor is important, but so is your recovery time. Set clear boundaries with visitors and family members. It's okay to say no if you’re not up for company or need time to rest. Protecting your recovery time and bonding with your baby is crucial.
Here are some simple ways you can set boundaries around visitors during the postpartum period:
Set Visiting Hours: Limit visits to specific times to allow for rest.
Only Close Family: Ask for visits from close family or friends in the early days.
Prioritize Baby’s Needs: Make sure visitors don’t disrupt feeding or sleeping schedules.
Respect Emotional Needs: Take space if you feel overwhelmed or drained.
Don’t Feel Obligated: It’s okay to say no if you're not up for socializing.
10. Seek Professional Support
If you're struggling with postpartum depression, anxiety, or overwhelming emotions, therapy can provide vital emotional support too. A postpartum therapist offers strategies to help you manage the challenges of new motherhood and protect your mental health. You don’t have to go through this alone.
Common issues I help with include:
Postpartum Depression: If baby blues, feelings of sadness, hopelessness, or mood swings last beyond a couple of weeks, it could be postpartum depression. This can affect bonding, sleep, appetite, and relationships.
Changes in Identity: Motherhood brings significant identity changes. You may feel pressure or confusion about your new role. Therapy can help you feel yourself during this role transition.
Postpartum Anxiety: Constant worry about your baby’s safety or other anxiety symptoms can be common. A therapist can help you manage these feelings with practical tools.
Birth Trauma: If you’ve experienced trauma during birth, therapy can offer a safe space to process those emotions and begin healing.
Overall Mental Health: Even without a specific disorder, therapy can help you process the emotional changes of becoming a new mother and adjust to your new life.
Therapy provides a supportive space to help you through this complex time and can help you regain a sense of balance and well-being. Reach out today to get started!