Your baby’s birth marks the beginning of a significant transition, not just for your newborn, but for you. The early postpartum weeks are often referred to as the fourth trimester, and while it is common to focus on preparing for birth, it is equally important to prepare for what comes after. Recovery can take longer than expected, and adjusting to life with a newborn brings emotional and physical challenges. In this episode, I will walk you through how to prepare for a smoother postpartum experience. We will cover how to set yourself up for rest, healing, and support so that your recovery is more comfortable and manageable.

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If you listened to the episode on what to expect postpartum, you already have a clear picture of what to expect after giving birth, including the typical aspects of recovery and warning signs to watch for. Once you understand what the postpartum period can look like, the next step is planning for it. Recovery is so much easier when you are prepared. In this episode, we will shift into preparation mode and focus on what you can do now to support your healing, make your recovery more comfortable, and ease the transition to life with a newborn.

The Fourth Trimester

The postpartum period is often referred to as the fourth trimester of pregnancy. The first few months after your baby arrives are a significant adjustment. While this period is typically defined as the first three months, your recovery may take longer, and that is perfectly normal. Every parent’s experience is different, and planning for rest, support, and flexibility can make a big difference. Your baby is also going through their transition from the womb to the outside world. By preparing now, you can ease that transition for both of you.

Recovery Time

I often compare birth to a marathon because it can be a long, intense, and physically demanding experience. You may hear that recovery takes about six weeks after a vaginal birth or eight weeks after a cesarean. While those timelines are often used as general guidelines, the truth is that recovery looks different for everyone. In the book Birthing from Within, Pam England describes birth as a labyrinth. You may reach the center (your baby) in just a day, but the journey out can take much longer. That metaphor deeply resonated with me. After having both of my children, I found that it took far more than six weeks to feel like myself again. For me, it was closer to two years before my body, hormones, and energy fully settled. The second time around, I was better prepared, which made a significant difference. With more realistic expectations and a plan in place, I felt supported and was able to recover more quickly.

The Value in Planning Ahead

Planning plays a crucial role in creating a smoother and more supportive postpartum experience. Do not wait until your baby is born to start thinking about your recovery and how you will take care of yourself. If you have the time and energy in the weeks leading up to labor, use it to tackle tasks and get organized. Every item you check off now is one less thing to think about later. A little preparation can make a big difference, and having the right supplies and support in place can help you feel more comfortable and confident as you adjust to life with your newborn.

Rest

One of the most important things to plan for in the postpartum period is rest, especially during the first few weeks. Give yourself permission to stay in your pajamas or comfortable clothes and spend quality time cuddling with your baby. Prioritize rest over visitors, chores, or any other task that can wait. This is a time for recovery, bonding, and slowing down. The good news is that having an adorable baby to cuddle with is a fantastic excuse to take it easy and relax.

Essential Physical Recovery Prep

There are several key components essential to maintaining your physical health. These basics are crucial, regardless of your life stage, but especially necessary after having a baby. To start, continue taking a high-quality prenatal vitamin after giving birth. When breastfeeding, your baby relies on you for all its nutrients, vitamins, and minerals.

Staying Hydrated

Staying hydrated is crucial for maintaining your overall health and promoting healing. Water makes up around 60% of your total body weight, and every cell needs water to function. Staying hydrated enables you to regulate body temperature, aids digestion and nutrient absorption, transports nutrients and oxygen to cells, and eliminates waste. When breastfeeding, you have increased water requirements and should aim for 13 eight-ounce cups (3.1 liters) of water daily.

It’s helpful to keep water bottles in a few locations around your home so you always have water within reach. During the early days of recovery, especially while breastfeeding, you may find yourself sitting for long periods and not wanting to get up often. Staying hydrated is essential, and having water nearby makes it easier. A stainless steel insulated water bottle can be a handy accessory. It keeps your water cold for up to 24 hours and is easy to carry from room to room, on errands, or to the park. The easier it is to keep water within reach, the more likely you are to stay hydrated.

Eating Healthy Whole Foods

Eating well is a key part of your postpartum healing. Your body has higher calorie needs after birth, especially if you are breastfeeding, which can burn an extra 300 to 500 calories each day. Just like during pregnancy, focusing on healthy, whole foods will help support your energy levels, hormone balance, and overall recovery.

One of the best things you can do before your baby arrives is prepare and freeze meals. Almost anything can be prepared ahead of time and frozen, which is a relief when it comes to having ready-to-heat meals during those early weeks. Prepping in advance saves you from grocery shopping, cooking, and cleaning when your energy is low and your hands are full.

You might also ask a friend or family member to organize a meal train so others can bring meals in the weeks following your baby’s birth. The less you have to think about meal prep and cleanup, the better. You will also spend a lot of time holding your baby, so plan for easy snacks and meals you can eat with one hand. Small efforts before birth can go a long way in making postpartum life more manageable.

These simple reminders may seem insignificant, but they make a significant difference. Meeting your basic needs, such as eating well, drinking, resting, and healing, lays the foundation for your recovery. Your body has undergone a significant event, and taking care of it is crucial. If you are not supporting your physical health, it becomes much harder to recover from birth and care for your newborn.

Over-the-Counter and Homeopathic Medicine

There are over-the-counter pain medications that are safe to take after you have your baby. These can be helpful if you are experiencing any pain from birth, a cesarean incision, or afterpains. Always check with your doctor or midwife before taking any medication. You can also refer to LactMed, a database that provides information on drugs and breastfeeding. This includes evidence on whether you pass medications through breast milk and how they affect your baby.

According to LactMed, ibuprofen is preferred as an analgesic or anti-inflammatory agent in nursing mothers. This is due to its extremely low levels in breast milk, short half-life, and safe use in infants at doses much higher than those excreted in breast milk. Acetaminophen (Tylenol) is a good choice for analgesia and fever reduction in nursing mothers. Amounts in milk are much less than doses usually given to infants. Adverse effects in breastfed infants appear to be rare.

There are also natural and homeopathic remedies available. My midwife recommended AfterEase tincture. This is an herbal tincture produced by Wish Garden Herbs. Anecdotal information from my personal experience is that it was nice to have something to take, so I felt like I was doing something for the afterpains. I didn’t notice a significant difference in the pain or intensity of afterpains when I took AfterEase compared to when I didn’t. Arnica Montana is a homeopathic remedy to help with swelling, pain, and muscle soreness. From my personal experience, I’m not sure how effective it was. I don’t think it was the same as taking an OTC painkiller, but if you are avoiding acetaminophen or ibuprofen for any reason, it may be worth a shot.

Taking Care of Your Physical Recovery

After birth, several important areas of your body begin to recover. Planning and having key items on hand can help your physical recovery progress more quickly and comfortably.

Lochia

As your uterus returns to its pre-pregnancy size, you will experience a discharge called lochia. This is made up of excess blood, mucus, and tissue from the lining of your uterus. Even if you have a cesarean birth, your body still needs to shed this tissue. Bleeding is typically heaviest during the first three to ten days postpartum and gradually tapers off over several weeks.

Tampons and menstrual cups are not recommended during this time; therefore, you should plan to use menstrual pads instead. Any pad type can work, but you will likely want high-absorbency pads, especially during the first week. With the growing popularity of period underwear, some brands now offer options designed for postpartum use. Whether you prefer pads or period underwear, ensure you have supplies ready before your baby arrives. Disposable pads may be more convenient in the early days when you are healing and may not want to deal with extra laundry. Choose the option that makes you feel most comfortable and supported during your recovery.

Vaginal Tears

You may be sore around your vagina or perineum from an episiotomy or tear. Research shows the rates of tearing with a first baby are 90% and decrease to 69% in subsequent births. According to the American College of Obstetricians and Gynecologists, the rate of some type of laceration during all vaginal births is between 53-79%. If you have an episiotomy or a tear during birth, the wound will probably be sore for a few weeks, and this is especially true when you walk or sit. If the incision or tear is extensive, the tenderness may persist for an extended period. Fortunately, there are several steps you can take to alleviate some of the discomfort and promote healing. There is an in-depth episode on vaginal tearing, episiotomy, and recovery that goes into more detail on healing.

Hemorrhoids

One study found that a significant predictor of hemorrhoids after birth is straining during delivery for more than 20 minutes. The pushing or second stage of labor typically lasts more than 20 minutes, especially for a first-time mom. Depending on many factors, it could be anywhere from a few minutes to several hours. As a result, many new mothers have hemorrhoids after their birth.

If sitting is uncomfortable, there are cushions made specifically for hemorrhoid relief that are shaped like a donut with a hole in the center. A Boppy pillow or any other soft cushion, such as a breastfeeding pillow, can also help alleviate pressure on the area. Avoid hard chairs when possible and use a soft surface to sit on. Applying a cold pack can reduce swelling and provide some relief. A warm bath or a  sitz bath may also be soothing. Baking soda may ease itching when applied directly or added to a bath. Witch hazel is another soothing option, often used to reduce swelling. Tuck’s pads are a convenient way to apply witch hazel directly. There are also topical treatments available that contain ingredients like astringents, steroids, or anesthetics to reduce discomfort and inflammation.

All of these remedies should give you some relief. Unfortunately, the only way to completely get rid of hemorrhoids is to give them time. In rare cases, they can be surgically removed. However, they will most likely resolve on their own within a few weeks. See this episode for more information on hemorrhoids.

Peri Bottle

A must-have item for your postpartum recovery is a peri bottle. This is a small plastic bottle you use to squeeze the water on your vagina or perineum when you use the bathroom. If you have a tear or stitches, it may sting when it comes into contact with urine. Utilizing a peri bottle helps dilute the stinging effect. In the days after your birth, wiping with toilet paper may irritate a vaginal tear or hemorrhoids. A peri bottle is a perfect tool to clean everything without irritating sensitive areas. If you have your baby in a hospital, they should send you home with a peri bottle.

Postpartum Healing Pads (Padsicles)

For extra comfort and healing after birth, you may consider making postpartum healing pads, often referred to as padsicles. These are regular menstrual pads infused with soothing ingredients and then frozen for cooling relief. Common ingredients include witch hazel, aloe vera gel, and lavender oil. You can mix these and either pour or spray the mixture onto the pads. To prevent them from sticking, place a layer of aluminum foil between each one.

For a better fit, place the pads in a bowl while freezing so they take on a slight curve. This makes them more comfortable to wear. Once frozen, store them in your freezer until you need them. Padsicles can be especially helpful in the first few days after birth. It’s a good idea to prepare 12 to 24 of them around week 37 of your pregnancy, so they’re ready to go when you come home with your baby.

Sitz Bath

A sitz bath is a small plastic basin that fits over your toilet, allowing you to soak your perineal area in warm water. It is often used to relieve pain and promote healing after childbirth. The warm water may help by increasing blood flow, relaxing muscles, and providing gentle cleansing without the need to wipe sensitive areas with toilet paper or a cloth. You can enhance the experience by adding Epsom salt or specially formulated sitz salts to the water.

While some small studies suggest that sitz baths may help with postpartum healing, more research is needed to fully understand their benefits. One review noted that additional clinical studies are necessary to determine the true effectiveness of this commonly recommended practice. The downsides are relatively minor, typically limited to the cost (usually around $15 to $30) and the time it takes to set up, use, and clean. Still, many new moms find sitz baths to be soothing and well worth the effort.

Postpartum Herb Bath

A postpartum herb bath is something I was introduced to during my last pregnancy, thanks to a suggestion from my midwife. These baths typically include a blend of herbs that have been long used in traditional medicine to support healing and recovery after birth. Although there is limited scientific evidence to confirm their effectiveness, many people find them soothing and helpful.

Unfortunately, I was unable to find evidence on whether this effectively aids recovery. From my personal experience, I cannot say for sure what role the herb bath played in my physical healing, but it gave me a chance to slow down and relax in those early days. I also used the herb mixture in my peri bottle, which felt comforting.

If this sounds like something you would like to try, it is a good idea to gather the supplies ahead of time so you are ready once you are home with your baby. You can purchase a pre-made herb bath mix, such as this one from Earth Mama Angel Baby, for added convenience. These are easy to use and can be added directly to a tub or sitz bath. You also have the option to make your own. Below is a recipe shared by my midwife. I was able to find almost all the ingredients at a local health food store and ordered the one missing item online. Keep in mind that ordering through Amazon or similar retailers may require you to buy larger quantities than you actually need.

Postpartum Herb Bath

Ingredients

• 1-ounce comfrey leaf
• 1/2-ounce comfrey root
• 1-ounce calendula flowers
• 1/2-ounce rosemary
• 1-ounce lavender
• 1-ounce yarrow
• 1/4-ounce goldenseal

Directions

• Bring a large pot of water to a boil
• Turn off the heat
• Add herbs to the pot, cover, and steep for 30 minutes
• Strain the mixture with a fine-mesh strainer
• Add the liquid to a shallow bath and enjoy
• You can reuse the herbs to make a second batch by repeating the process
• Refrigerate herbs or a mixture if you are not using them within a few hours, and they should be good in your fridge for a few days

*If you have a cesarean birth, please check with your doctor before soaking in a tub and ensure it does not conflict with their instructions for healing your incision.

Your Belly Postpartum

After giving birth, your belly will still look about five months pregnant. This is completely normal. As your uterus gradually shrinks and your internal organs and tissues shift back into place, it takes time for your midsection to change. Some new mothers find that gentle support around the abdomen can be helpful during this transition. This support can come in the form of belly binding, a postpartum wrap, or a similar garment designed to offer light compression and comfort.

Postpartum Belly Binding

One form of postpartum support you may come across is Bengkung belly binding, which originates from Malaysian culture. The word “bengkung” means “cloth belt” in Malay. This practice involves wrapping a long piece of fabric around the abdomen to provide gentle compression and support during the recovery process. Many postpartum doulas promote it as a way to support healing, improve posture, and offer a sense of containment after birth. Some also claim it helps balance hormones, although there is no evidence to support that particular benefit.

Practitioners generally recommend starting belly binding within the first week after a vaginal birth. If you had a cesarean birth, you should wait 4 to 6 weeks and get your doctor’s approval before starting. The typical recommendation is to wear the wrap for 10 to 12 hours a day for up to 40 days.

Some postpartum doulas offer Bengkung binding as a service, often combined with massage and the use of belly oils or creams. They will wrap you, teach you how to do it yourself, and usually provide a cloth wrap to take home. If you are interested in learning the technique, you can find video tutorials online that walk you through the process step by step. Check out this short YouTube tutorial.

Postpartum Wraps and Girdles

In addition to traditional belly binding, there are many commercially available products designed to support your midsection after birth. These may be referred to as belly wraps, binders, postpartum girdles, support belts, or pregnancy shapewear. Styles and brands vary widely, but the overall goal is to provide gentle compression and support as your body heals.

Most manufacturers recommend starting to wear these wraps within a few days after giving birth and continuing for 6 to 8 weeks. Keep in mind that comfort, fit, and personal preference play a significant role in whether one of these products will work for you. If you’re curious about the evidence behind marketing claims, check out the episode that explores research on belly binding and postpartum girdles.

Breastfeeding Supplies

Breastfeeding comprises a large part of your life after having a baby. Establishing and making breastfeeding work can be challenging, and you and your baby navigate your breastfeeding relationship. Some items can be beneficial to have on hand from the start.

The Womanly Art of Breastfeeding is one of the best resources available for anyone planning to breastfeed. I read it cover to cover during both of my pregnancies and referred back to it many times while nursing each of my kids. This book offers in-depth, practical information on every aspect of breastfeeding from getting started to troubleshooting common challenges. Even if you prefer audiobooks, having a physical copy on hand is incredibly helpful for quick reference. I consider it my go-to guide for breastfeeding because it is so comprehensive.

A nursing bra makes breastfeeding more convenient while still providing support throughout the day and night. One of the most comfortable options I have found is the Everything Bra from Bodily, which was designed in collaboration with a lactation consultant to support breast health and help prevent issues like plugged ducts and mastitis. While you can certainly breastfeed without a nursing bra, having one can make feeding easier and more comfortable. Whatever bra you choose, make sure it fits well and is not too tight. A bra that compresses your breasts or digs into your skin can increase the risk of breastfeeding complications, including plugged ducts and mastitis. Comfort and gentle support are key.

It is completely normal to have sore or sensitive nipples in the first few days of breastfeeding. A poor latch often causes this discomfort. As with most breastfeeding challenges, it is essential to address the root cause rather than just the symptoms. If you are experiencing pain, reach out to a lactation consultant or attend a breastfeeding support group for guidance and help improving your baby’s latch.

While you work on correcting the underlying issue, it is also important to care for damaged or irritated nipples. A nipple balm, such as Lansinoh Organic Nipple Balm, can provide relief and help speed up the recovery process.

Leaking is very common after birth, especially in the early weeks, as you calibrate your milk supply. Nursing pads can help prevent milk from soaking through your clothes, making you feel more comfortable throughout the day. For a reusable option, Bamboobies offers excellent washable breast pads that can be thrown in the washing machine. If you prefer disposable pads, Lansinoh disposable pads are a great choice. They are thin, absorbent, and stay in place well.

Organic Mother’s Milk Tea is a popular herbal tea that supports healthy lactation. It contains ingredients such as fennel and fenugreek, two of the most commonly used herbs believed to support milk production. While teas like this can be a helpful addition, it is essential to remember that breastfeeding operates on a demand-and-supply system: the more milk you remove, the more your body will produce. Check out this episode for more information on maintaining and increasing milk supply.

Plan to be Comfortable

In the weeks or even months after giving birth, it is entirely normal to continue wearing your maternity clothes. Your belly will not disappear overnight, and most mothers still look several months pregnant in the early postpartum period. If you happen to fit back into your pre-pregnancy clothes quickly, that is great, but comfort should be your top priority. I highly recommend a soft, cozy bathrobe. It’s easy to throw on, keeps you warm, and makes breastfeeding or skin-to-skin contact incredibly convenient.

Store Go-To Items in Convenient Places

One simple way to make your postpartum period easier is to set up supplies in a few key spots throughout your home. You will be changing a lot of diapers, and while you might have a dedicated changing table in your baby’s nursery, it is not always practical to go there. Having small diapering stations with diapers, wipes, a clean onesie, and a burp cloth in different areas will be helpful, especially if you live in a large or multi-story home.

Do not forget about yourself. It is easy to get stuck in one spot, especially when breastfeeding a newborn. Moving around with a baby or getting in and out of a chair may be uncomfortable in the early days. Having a few essentials within reach can help you stay comfortable and feel more at ease. I found it helpful to use a large zippered pouch to keep my must-haves close by. It was easy to carry from room to room and kept everything in one place. Consider stocking it with a water bottle, snacks like protein bars or nuts, something to read, and a phone charger. Little conveniences like these can make a big difference in how supported and prepared you feel.

Planning for Support

One of the most important things you can do to prepare for the fourth trimester is to plan for support. The early days and weeks after birth can be overwhelming, and having the right support in place can make all the difference. Whether it is help from your partner, family, or friends, thinking ahead about who can assist you and how can ease your mental load and create a more supported transition into motherhood. Let’s discuss some key areas to consider when planning for support at home.

Visitors

Having visitors after your baby is born can be both wonderful and draining. In the early weeks, even a short visit can leave you feeling more exhausted. Especially if you feel pressure to have a spotless house or entertain. Try to limit visitors to those you are completely comfortable with, like your best friend who won’t judge you or your sister who has been through pregnancy and birth. In the first few weeks, one good rule of thumb is to stick to visitors who won’t have an issue if you are topless and breastfeeding.

You are in charge of who visits, when they visit, and for how long. It might not always feel that way, especially if family or friends are eager to stop by. Remember, this is your space and your recovery. Have a conversation with your partner in advance so you are both on the same page. They can also help act as a gatekeeper and manage expectations. While it may be tempting to schedule visits ahead of time, you might prefer to wait until your baby arrives and see how you are feeling.

A little planning can go a long way. Set clear expectations about when you are open to visitors and how long they are welcome to stay. Do not hesitate to ask for help when people come over. Most visitors are happy to lend a hand; they just need to be told how. Ask them to do a load of laundry, empty the dishwasher, or hold your baby while you shower. Even a small task can be a huge help when you are adjusting to life with a newborn.

Chores and To-Do Items

Having a baby does not put the rest of life on hold, but it should shift your priorities. While many responsibilities will still need your attention, this is a time to simplify wherever possible and preserve your energy for healing and caring for your baby. If you have the ability to outsource tasks like grocery shopping, meal prep, or house cleaning, take full advantage of it. If you are usually the one who handles most of the housework, now is the time to ask your partner or support system to take on more.

Even small chores, such as doing the dishes or folding laundry, can feel overwhelming with a newborn. If you are used to keeping your home in a particular order, try to adjust your expectations in the short term. Focus on what truly needs to get done, and do not be afraid to ask for help. This is a temporary season, and giving yourself some grace can make it a little easier to get through.

Planning for Your Other Children

If this is not your first baby and you have older children, it is essential to plan to support them both physically and emotionally. Just as the postpartum period is a significant adjustment for you and your newborn, it is also a significant transition for siblings who are learning to share your time and attention.

There are some helpful ways to include and support your older children during this time. One idea is to plan for small tasks they can help with. Depending on their age, they may be able to take on more responsibility, but even young children can contribute in meaningful ways. This might include putting dirty laundry in the hamper, helping you grab a burp cloth, or simply being present during baby care routines. Many kids enjoy feeling included and helpful.

When you have visitors, consider asking someone to focus on spending time with your older child. A visitor could come specifically to play with them, giving them special attention. If you plan to be home with your newborn, consider arranging for your partner, friend, or family member to take your older child to the park or on a short outing. It can also help to remind your child that it is okay to take a break and spend time in their room or another personal space if they feel overwhelmed or want quiet time away from visitors or the baby.

Your Partner’s Role

Do not forget to consider your partner’s role in the postpartum period. While they may not have gone through the physical experience of giving birth, they can play a vital role in supporting you and your recovery. It is essential that they feel supported as well and that you both have a clear understanding of expectations after your baby arrives.

Have a conversation before the birth to talk about what life with a newborn might look like. Discuss who will take on which responsibilities and what support you need from each other. These expectations will likely shift as you both adjust to parenthood, so keep the conversation open and ongoing. For example, if you hope your partner will help more with cooking, cleaning, or taking the baby in the mornings so you can rest, it will be helpful to discuss this ahead of time.

One especially helpful role for partners is acting as a gatekeeper during the early postpartum days. This means helping to manage visitors and create a calm, supportive environment so you can rest and focus on healing and bonding with your baby. Some partners may feel unsure of how to help if they are not breastfeeding, but there is plenty they can do. Diaper changes, preparing meals, keeping the house tidy, running errands, and simply offering encouragement are all meaningful ways to contribute. These actions also directly support your ability to breastfeed and recover. A supportive partner can make a world of difference in how you experience the early weeks with your newborn.

As you are planning for the fourth trimester, your partner should plan for paternity leave. This is essentially maternity leave for dads and partners, and it can make a big difference during the early days with your baby. I strongly encourage your partner to take time off. The first few weeks are a significant adjustment and a special time for your family to bond and settle into your new rhythm.

If your partner is employed, the first step is to check with their employer to see what leave options are available. In the United States, some states have their own family leave programs, so it is also worth exploring what is offered in your state. If you are outside the U.S., consider local government policies that may support parental leave.

For partners who are self-employed, consider making adjustments ahead of time. This might include setting up systems to reduce workload, preparing clients or customers, or temporarily scaling back hours. It can be challenging to step away from work, especially if it means losing income, but this is a short window of time that you cannot get back. Your partner should prioritize being present with your family in those first weeks. The support and connection during this time are incredibly valuable.

Emotional Preparation

Just as you plan for your physical recovery after birth, it is equally important to prepare for the emotional shifts that come in the fourth trimester. Welcoming a new baby brings joy, but it can also stir up a wide range of feelings, from anxiety to overwhelm. Being emotionally prepared does not mean avoiding these feelings; instead, it means having the tools and awareness to navigate them. The following sections will guide you through some ways to process your experience, support your mental health, and stay connected to yourself and others as you adjust to life with your new baby.

Processing Your Birth Experience

One of the first things you may find yourself navigating after birth is processing your birth experience. Ideally, your labor and delivery unfold just as you imagined, but that is not always the case. When birth does not go as planned, it can bring up a wide range of emotions, including frustration, disappointment, or even grief. These feelings are valid, and it is essential to give yourself space to work through them. For more guidance, the episode on when birth does not go as planned offers helpful tips for making sense of your experience and beginning to heal. If you are still pregnant, one way to prepare emotionally is to create a backup birth plan so you feel more in control if circumstances change.

Recording Your Birth Story

Writing down or recording your birth story can be a powerful way to reflect on your experience and preserve the details while they are still fresh in your mind. Try to do this within the first few days after your baby is born, before memories begin to fade or blend. My midwife recommended writing down my story before looking at any photos so I could capture my perspective without outside influences. You may not want to share your story with anyone, and that is completely fine. Even if you never revisit it, having your experience documented can be a meaningful keepsake in the future.

Plan to Take Care of Your Mental Health

Your mental health is just as important as your physical recovery after having a baby. In the days following birth, your hormone levels drop significantly. A sharp decrease in estrogen and progesterone can cause chemical changes in the brain that lead to mood swings. In addition, hormones produced by your thyroid may also drop, which can leave you feeling tired, with low energy, or even depressed. Thyroid changes are common after pregnancy, so if you or your family has a history of thyroid issues, it is a good idea to get checked after giving birth.

When you add hormonal shifts to sleep deprivation, physical recovery, and the demands of caring for a newborn, it is easy to feel overwhelmed. Many new moms experience the baby blues or postpartum depression. The two most impactful things you can do for your mental health are to prioritize your recovery and healing and to reach out for support when you need it. Connecting with others, whether a partner, friend, family member, or professional, can make a big difference in how supported and stable you feel during this transition.

Social Connection

Becoming a new mother today looks very different from it did 100 or 200 years ago. In the past, you likely would have had a village of support behind you after having a baby. Today, many people live far from family and feel pressure to handle everything on their own. It is easy to fall into the mindset that you need to be independent and not ask for help. A large body of evidence supports a connection between social connection and physical and mental health. Starting or growing your family is a significant life transition, and navigating it without support can make the experience much more challenging.

You need people around you. If you do not currently have a strong support system, that is something you can build. There are always others nearby who are going through pregnancy or navigating life with a newborn. You might connect with them through a birth class, a local Facebook or Meetup group, a breastfeeding support group, or even by chatting with another parent at your neighborhood park.

This is a time to lean into your village, whether that includes family, friends, or neighbors. People usually want to help; they just need a little direction. Letting them know what you need, even in small ways, can have a significant impact on your recovery and your overall experience postpartum. That support is not only helpful for you, but also for your partner and your baby.

Talking to Your Doctor or Midwife

Everyone’s recovery looks a little different. You may feel like you are bouncing back quickly, or you may find yourself facing unexpected challenges. If you are not recovering as smoothly or as soon as you hoped, or if anything feels off, do not hesitate to reach out to your doctor or midwife. Your care provider is your best resource for questions about your recovery and any concerns you may have postpartum. They are there to help, support you, and ensure everything is healing as it should.

The Key to Birth Recovery

The key to birth recovery is giving yourself the time and space to truly heal. This is not just about physical recovery. It is also about supporting your mental and emotional well-being as you adjust to life with a newborn. You will find many products marketed to new moms that promise to make recovery easier. While some of these can be helpful, very few are essential. What matters most is rest, nourishment, support, and listening to your body.

You do not need to do everything perfectly, and you do not need to bounce back quickly. Give yourself grace. Prioritize sleep when you can, eat nourishing food, stay hydrated, and reach out for help when you need it. Make space to process your experience, connect with others, and protect your peace.

The postpartum period is a vulnerable time. Planning can make things smoother, but remember that flexibility and kindness toward yourself are equally important. There is no single right way to recover. Your journey is your own. The better you care for yourself in these early weeks, the stronger you will feel as you grow into your role as a parent.Text

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