Baby is coming, you have read all the books and taken the classes on labor, delivery, caring for baby etc. What is your plan for how to take care of yourself during postpartum? I remember not feeling as prepared as I wanted to be for the emotional ups and downs of this time with baby.
As a therapist specializing in postpartum care, I understand the unique challenges new moms face in balancing the needs of their newborns, their own well-being, and the dynamics with family, your partner, and their return to work if that is part of the plan. One crucial aspect of navigating this transformative period is creating a comprehensive postpartum care plan that not only addresses the logistics of caring for your baby but also prioritizes your mental and emotional health. Here's a guide to help you develop a plan:
Collaborate with Your Spouse:
Outline daily responsibilities and routines, including feeding schedules, diaper changes, and sleep shifts.
Communicate openly about each other's expectations and responsibilities to avoid misunderstandings.
Plan for quality time together as a couple, ensuring that your relationship remains a priority amid the new demands of parenthood.
Advocating for Your Needs:
Clearly express your physical and emotional needs to your partner, emphasizing the importance of open communication.
Establish a system for sharing your feelings and concerns, creating a supportive environment for both partners. Maybe develop a daily or weekly check in with your partner. It can be a quick scale 0-10 or where each other are at emotionally. Or make it 5-10 minutes addressing needs for the next day/week.
Recognize that asking for help is a sign of strength, not weakness, and encourage your partner to express their needs as well.
Self-Care Ideas:
You can begin by asking yourself “what are ways I can practice self care?”
Schedule dedicated "me time" for activities that bring you joy and relaxation. (it can be something 10-15 minutes in length. It can even be get a daily shower as a starting point.
Explore mindfulness practices, such as meditation or deep-breathing exercises, to promote emotional well-being.
Consider enlisting the help of friends or family to provide short breaks for self-care. Write out who are your people to call if you need help or someone to talk to.
Ask self what food or items provide me comfort?
What are ways my partner can help me feel recharged?
Setting Boundaries for Visitors and Family:
Clearly communicate your preferences regarding visitation schedules and the level of involvement you desire from extended family and friends. Be specific.
Set specific guidelines for well-wishers, such as washing hands before holding the baby or limiting visits during specified hours.
Prioritize your comfort and well-being by establishing boundaries that align with your personal needs and those of your newborn.
Collaborating with your partner in creating this postpartum care plan will help step to build a strong foundation for your growing family. Remember, this plan is a flexible guide that can be adjusted as needed. By nurturing open communication, advocating for your needs, practicing self-care, and setting boundaries, you'll be better equipped to navigate the joys and challenges of the postpartum period.
Getting help:
If you would like support in developing this plan or figuring out “I know what my boundaries are, but how would I communicate these in an effective way” or overcoming guilt that may arise from finding time for self-care or advocating for yourself. I can help you with this. If you reside in Colorado or Texas I offer individual and couples counseling to moms navigating pregnancy and postpartum. I specialize in perinatal mental health helping women and their families from pregnancy, birth, through postpartum. I am a caring, warm, compassionate therapist with a direct, yet gentle approach. If you would like to learn more about me and my work with moms click here.
I provide online therapy with the ability to meet you anywhere. No need to find childcare or the extra time needed to get to and from an office.
with care,
Alison
About the author
Alison Hartman, LMFT is a licensed therapist in Colorado and Texas. Offering therapy to women and teen girls helping them find relief, hope, and balance in their lives. She has been working with moms, adolescents, and families for the past 11 years helping them to build healthy, resilient families. She specializes in perinatal mental health and teen girl depression and anxiety. Reach out today to learn more.