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Beyond Birth: A Holistic Approach to Your Postpartum Well-Being

Think about the last time you attended a baby shower…common topics of conversation were likely about baby names, baby gear, and sleep deprivation. The mom-to-be might have asked questions about the labor and delivery process. “How bad does it hurt?” “Should I get an epidural?” “How long was your delivery?” Hours of research and conversations with medical providers and loved ones help expectant parents make decisions on topics such as epidurals, inductions, hospital vs home birth, delayed cord clamping, skin to skin contact, and even plans in the event of a c-section. These are all very important components of the birth experience, and it’s useful to identify your preferences that align with your values. What many providers neglect to highlight is the value of creating a postpartum plan for after baby arrives.

The postpartum period is a time of immense physical, emotional, and psychological change for both the birthing parent and the newborn. One way in which I support my pregnant clients is by helping them create a postpartum plan. We discuss what their support system looks like and where they may need to fill in the gaps. We work on flexibility, managing expectations, setting boundaries, and feeling empowered to ask for what they need. Having a well-thought-out postpartum plan helps ensure that the necessary support systems and resources are in place to address the unique needs of this transformative period.

Creating your Postpartum Plan:

1. Identify a Support Network

Identify and enlist family members, friends, or postpartum doulas who can assist with household chores, food, and childcare. Empower yourself to ask for what you need and don’t hesitate to accept when someone offers to help around the house or take items off your to-do list.

Your loved ones want to be helpful but sometimes they might need some direction on what support looks like for you. (i.e. - you may not need help holding the baby, but those dishes won’t wash themselves!) We often hear it takes a village to raise a child. What’s also true is that it takes a village to support a mother.

2. Meal Prep

Finding the time and energy to cook postpartum can be very challenging, especially if you have other children or are recovering from a c-section or other labor complications. To ensure a healthy and balanced diet during the postpartum period, prepare and freeze nourishing meals in advance, arrange for a meal delivery service, or have a friend set up a “meal train” for you. There are even postpartum chefs who will come to your home and cook for you!

3. Rest and Recovery

Plan for sufficient rest and sleep by coordinating with your partner to establish a sleep schedule in which you take turns caring for the baby during the night. For example, maybe your partner can take a shift and bottle feed. Another option is to hire a or night nurse so you both get your much needed rest. This of course will have to be flexible as you learn your baby’s needs and sleep habits, but having a starting point to jump off from can make this task less daunting after baby arrives.

4. Baby Feeding

Whether you choose to formula feed, breastfeed, pump/bottle feed, or some combination of all three, seek guidance from lactation consultants, breastfeeding support groups, and your child’s pediatrician about effective, safe, and healthy feeding techniques. Prepare to give yourself grace and compassion as you navigate the feeding journey. The needs of every mother and child are unique, and it may not go as you had hoped or anticipated. Remember: FED IS BEST.

5. Emotional and Physical Health

Explore strategies for maintaining your mental health, such as individual or couples counseling or joining a support group specifically designed for new parents. Seek out organizations in your community that support new moms. Schedule postpartum check-ups with your obstetrician or midwife to monitor your physical recovery, address any concerns, and discuss contraception options if needed. Seek out providers such as pelvic floor therapists, perinatal chiropractors, or certified postpartum fitness instructors to help with reduction of physical pain/discomfort or functional support as your body heals. Joining postpartum group fitness classes is a great way to take care of your physical health and build community with other new mamas.

Researching and Selecting Providers

You may not know exactly how many of the above mentioned supports you will end up needing, but in preparing for postpartum, it is useful to research a variety of providers including mental health therapists, lactation counselors, postpartum doulas, etc. before baby comes. Many providers offer complimentary consultation calls so you can get a sense of who you have a good connection with. Doing the leg work ahead of time will make hiring someone easier and more efficient should you end up needing their support.

If finances are tight, you may also want to consider creating a registry for many of these supports so your family and friends can help contribute to the cost of these services.

Remember that You are Not Alone

Hopefully these tips can help pave the way for a smoother transition into motherhood. Remember that at the end of the day, preparation and planning will only get you so far as you navigate this new season of your life. The rest you will learn as you go with flexibility, trial and error, leaning on your support system, and LOADS of self-compassion.

Disclaimer:

The content provided in this blog post is intended for educational purposes only and is not a substitute for professional therapeutic guidance, diagnosis, or treatment. The information presented here is based on general principles and may not be applicable to individual circumstances. Please consult with a mental health professional to address your specific needs.

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