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Rest (whenever possible) -

The sleep deprivation that often occurs with the arrival of a new baby can pose a heightened risk for postpartum anxiety and depression. Prioritize rest and sleep whenever it's possible.

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Lean on support from friends and family -

Nourishing social contact on a daily basis from friends and family, who you can depend on, is really important postpartum. Lean on your village. 

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Balanced meals -

With so much going on, it might be difficult to make time for basic things like preparing meals. However, balanced, healthy meals are essential to support your body's recovery from birth and breastfeeding.

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Gentle movement -

A lot of time after the birth of your baby is spent sitting or lying down. When you feel able, gentle postpartum exercises/movements that support your posture and alleviate discomfort can be undertaken, as approved by your healthcare provider.

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Deep breathing -

When you can squeeze in a moment, deep breathing is a fast way to help rebalance your body's nervous system. Practicing deep breathing and relaxation techniques can help to reduce stress.

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Get outside -

Time outdoors encourages better health and immunity. Not to mention, you get some gentle exercise! Take short walks outside for fresh air and enjoy the great outdoors with your little one.

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Emotional support -

Seek emotional support from a trusted friend, family member, or therapist. They can provide a listening ear, share information, or simply give you a moment to gather your thoughts.

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Meet other mums -

As well as getting out of the house, attending postpartum support groups to connect with other new mothers gives you a chance to share your experience, and learn from others who are going through the same thing.

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Set realistic expectations -

Set realistic expectations for yourself and your recovery. Having unrealistic goals could lead to feelings of discouragement and disappointment. 

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Have compassion for your body -

Practice self-compassion and be patient with your body's healing process. Pregnancy and childbirth bring about significant physical changes. The body undergoes a remarkable transformation to accommodate and deliver a baby, and it's important to appreciate the strength and resilience of your body during this process.

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Stay informed -

Keep your healthcare provider informed about any physical or emotional concerns. This will ensure any potential health issues or complications can be addressed promptly, to prevent minor concerns from developing into more serious problems. 

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Schedule regular check-ups with your healthcare provider -

This provides the opportunity for new mums to discuss any questions or concerns they may have about their own health, their baby's development, or breastfeeding. During these check-ups, you can receive personalized guidance and support throughout the postpartum period. 

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Take a bath -

A lukewarm bath can help to relax and soothe sore muscles. It's best to wait until at least four weeks postpartum before taking your first bath. If you've had stitches, ask your health provider about when you can take a bath postpartum.

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Warm lighting and soothing music -

Create a calming environment at home with soothing music and dim lighting. Soft and warm lighting helps to create a warm and inviting atmosphere, while music is relaxing, for both mother and baby.

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Comfy clothes -

Wear high-waisted, supportive undergarments that will be gentle on the abdomen and lower back, supportive nursing bras, and loose-fitting, comfortable clothing that's easy to put on and take off.

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Moments of meditation -

Practice mindfulness or meditation to reduce anxiety and promote mental well-being. As you might not be getting a lot of sleep, taking time for mindful awareness can help your mental/emotional resilience and ability to cope with the demands of being a new mother.

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Reading or crafting -

When you do have a moment, it's important to spend quality time with yourself. Engage in activities that bring you joy and relaxation, such as reading or crafting.

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Postpartum depression -

Seek professional help if you experience symptoms of postpartum depression or anxiety. Postpartum depression can last for months or longer, and it's important to get treatment as soon as you experience signs of the condition.

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Bonding time with baby -

When you need to, limit the amount of visitors so you can prioritize alone time, for bonding with your baby. Adequate time with your baby helps you to adjust to a new way of life.

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Delegate tasks -

Delegate household chores to others to reduce your workload. No one can do it all, and there is a lot to do with a new little one in your home. Make sure you have enough help from those around you. 

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Communicate with your partner -

If you enter into parenthood with a partner, communicate openly with them about your needs and feelings. While it can be difficult to carve out the time, your relationship will benefit from expressing yourself and listening to your partner's concerns. 

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Lanolin cream for irritation -

Dealing with nipple pain from cracking or irritation in the area can be distressing. Use lanolin or other creams for their soothing action, to make nursing more comfortable.

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Gentle skincare -

Lack of sleep and less time for hygiene can leave you feeling unkempt. Try practicing small self-care routines, such as gentle skincare and hair care. If you once had a routine with many steps, try to reduce it down to a few manageable essentials. 

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Avoid comparison -

If comparison is making you feel bad, it's time to stop the cycle and focus on your own journey. In time, you could find the need for validation lessens as you grow in confidence and trust in your own abilities as a parent.

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Journal your feelings -

Journal about your experiences to process your feelings. You can brain-dump everything that's on your mind, which may help you cope with difficult emotions as they arise.

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Pelvic floor exercises -

Engaging in pelvic floor exercises can help to promote healing and strengthen the pelvic muscles. The pelvic muscles help to prevent bladder and bowel problems, and improve sexual function.

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Massage -

Postpartum massage can help to promote relaxation, pain relief, and stress reduction. It also encourages water redistribution within the body, encouraging the draining and circulation of fluids.

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Lactation expert -

A lactation expert can help with milk supply issues, pain, and other nursing problems. In your first few weeks postpartum, they can help with your transition.

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Set boundaries -

Well-meaning visitors, family, or friends, can make overwhelming requests or demands on your time. It's ok to set boundaries with these people while you adjust to the changes in your life.

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Your wellbeing is your baby's wellbeing -

Remember that taking care of yourself is essential for your well-being and ability to care for your baby. Prioritize self-care, having compassion and kindness for yourself, and spending quality time with your new addition!

Sources: (Healthline) (Parenting Place) (Lancaster General Health) (Mother Nurture) 

See also: Telltale signs of a gifted child

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