Postpartum Guide: a new mom’s guide to self care
Postpartum Wellness: How to Care for Yourself While Caring for Your New Baby
Becoming a new mom brings so much joy, but it can also be overwhelming, especially when it feels like there’s little time to focus on yourself. Between caring for your baby, managing sleepless nights, and adjusting to a new routine, your own well-being might get pushed aside. But taking care of you is just as important as taking care of your little one!
Frisco Midwifery has prepared this article to help you find some practical ways to prioritize your health, mental well-being, and connections with others during this exciting (but challenging) time.
For the first week after the birth, we would like you to let other people take care of everything around the house and also help you care for the baby. Our dream would be that you would be in bed for the first 3-days. During that time, we would love for someone to help you get positioned to feed the baby, and bring you snacks and drinks while you are nursing. Once you have fed the baby, ideally the baby can be cared for by your partner or family who will diaper and soothe the baby back to sleep while you take care of any of your personal needs and get back in bed and go to sleep.
On days 4-6 you will probably have more confidence, but you will still need all the care you can get. You might consider sitting “on your bed” rather than being “in bed”. And, if you prefer, you may move out to the couch. But your responsibilities should remain with just feeding the baby, taking care of yourself, and sleeping as much as you can.
By the end of the first week, you can begin taking up light activities like re-heating meals. But, for the first three weeks (yes! 3 weeks!) we want you to have other people doing the heavy chores including cooking, laundry and running errands.
After 3 weeks, you can ease back into your “normal responsibilities”, but we’d love for you to add those activities in thoughtfully so you feel supported and can still prioritize your needs along with your family.
1. Balancing Health and Fitness with Baby Care
Finding time to eat well and exercise while caring for your baby may seem impossible, but it doesn’t have to be! By breaking things down into manageable bits, you can nurture your body without feeling overwhelmed.
Quick Tips for Healthy Eating:
Batch cook when you can: On days when you have an extra set of hands, prepare meals in large quantities that you can easily reheat throughout the week. Stews, grain bowls, and overnight oats are all excellent options.
One-handed snacks: Keep healthy snacks on hand that are easy to grab and eat while you’re holding your baby. Think veggie sticks, nuts, fruit, or protein bars.
Smoothies to the rescue: Need a quick, nutritious meal? Throw together a smoothie with leafy greens, frozen fruits, and protein-rich ingredients like yogurt or chia seeds.
Meal Kits: This might be the right time to try out a meal kit service like Home Chef. Let someone else pick the menu and prep the ingredients. You can get in there and have the satisfaction of cooking without any of the hassle of planning. There is more cost, but since they deliver to your home you’ll save money on impromptu grocery purchases - win win.
Incorporating Fitness (Without Weight Loss Pressure): Instead of focusing on bouncing back or weight loss, shift your focus to feeling strong, energized, and connected to your body. Especially if you’re breastfeeding, your body is already working hard, so gentle, feel-good movement is key.
Lying In Exercises: BirthFit has a 30-day program to help you feel comfortable and support your newly postpartum body / pelvic floor. It’s an affordable way to make sure you are aware of the best strategies for healing your body after birth. You can find their program HERE.
Baby-included workouts: Baby-wearing walks, gentle postpartum yoga, or stretches with your baby nearby can keep you active while bonding with your little one.
Sneak in movement: Do some squats while holding your baby, stretch while folding laundry, or take a brisk walk around the house. Even 10 minutes of movement can boost your energy and mood.
Celebrate small wins: Whether it's feeling stronger, having more stamina, or improving posture, focus on how your body feels and what it can do, rather than how it looks.
2. Mental Health Support: Finding Calm in the Chaos
The mental load of new motherhood can be heavy. It's normal to feel stressed, anxious, or overwhelmed, but taking small moments for yourself can make a huge difference in your mental well-being.
Daily Relaxation Ideas:
Mini meditations: Even just five minutes of mindfulness or deep breathing can help reset your mind and reduce stress. Apps like Calm or Insight Timer offer short sessions that fit into your busy schedule. Schedule it with your partner . .. and prioritize it. You are worth it.
Evening wind-down: Before bed, try a short stretching routine or breathing exercises to help your body and mind relax. It’s a great way to let go of the day’s stresses and prep for (hopefully!) a restful night. It doesn’t have to be “a lot” or even fancy. Just do some basic stretches and call it a day.
Gratitude practice: When you’re feeling overwhelmed, take a moment to write down or think about three things you’re grateful for. This can help shift your mindset and put things into perspective.
Managing Stress:
Don’t be afraid to ask for help: You don’t have to do it all! Lean on your support system and ask for help when you need a break or time to recharge.
Set small, realistic goals: It’s easy to feel pressure to do everything perfectly, but remember that you’re adjusting to a whole new life. Take things one day at a time and let go of the need to be perfect.
Use a notebook: I’m a huge fan of bullet journaling. Bullet Journal mixes mindfulness practices with calendaring for a great system of keeping track of what’s important to you. You can learn more about basic Bullet Journaling on their website (HERE)
3. Making New Connections and Expanding Your World
It’s easy to feel like your world has shrunk to the four walls of your home when you’re a new mom. But building connections and getting out of the house can be a refreshing change that brings new energy into your routine.
Ways to Make New Connections:
Join a mom-and-baby class: Come to Frisco Birth Center on Mondays anytime from 10-12 to hang out with other new moms. (Register HERE to confirm the calendar). There are also local fitness, music, or baby-and-me yoga classes, which are a fun way to meet other moms in your area. You’ll not only get some movement in, but also make new connections with people going through the same stages of motherhood. Check out the offerings at the local athletic club near you.
Online mom groups: Can’t get out of the house just yet? That’s okay! There are plenty of online groups for new moms on platforms like Facebook, Meetup, or even local community apps. These spaces can offer advice, support, and a chance to make new friends.
Schedule playdates: Even if your baby isn’t old enough to "play," getting together with another mom for coffee or a walk can break up the day and offer some much-needed adult conversation. Some of the moms in our New Moms Meetup connect for other activities too.
Look for local resources: Check your local library, community center parenting groups, workshops, or meet-ups specifically for new moms. You’ll find a support network and maybe learn something new while you’re at it!
Getting Out of the House:
Start small: Even a quick walk around the block can feel like a victory when you’re adjusting to life with a newborn. Fresh air can do wonders for your mood, and a change of scenery can be incredibly refreshing. Consider putting a 20 minute walk - without the baby - just you, your favorite music, and a great bottle of water - every evening. Your partner can hold down the fort while you get out for a little bit of “me time” every day. Try to make that a priority.
Plan small outings: When you’re ready, try planning a small outing like a trip to the park or a short visit to a local café. It’s a great way to get out, break up the day, and reset your energy. You’re always welcome to swing by the birth center for a weight check if you want to have that as an easy. safe location.
Final Thoughts
Caring for yourself while caring for your baby isn’t easy, but it’s essential. By finding little ways to eat well, move your body, nurture your mental health, and make new connections, you’ll feel more balanced and ready to embrace the joy and challenges of motherhood. Remember, you’re doing an amazing job—take things one step at a time and give yourself grace.
