Introduction

As a new mom, you’re facing a myriad of new experiences and challenges. Between sleepless nights, feeding schedules, and the constant demands of caring for a newborn, it’s easy to feel overwhelmed trying to figure out a postpartum mom-care plan.

Time seems to be forever fleeting, and there’s always something new to worry about. On top of that, you might be dealing with feelings of inadequacy, perfectionism, and the pressure to be the “perfect mom,” all while trying to hang on to a sense of self in the newness of motherhood.

You may be asking yourself, “How do I take care of myself when every moment is consumed by my baby’s needs?”

While part of you might want to stick your head in the sand and hope things will eventually get better, the other part of you knows you won’t be able to move forward unless you make a change. You might be longing for a way to balance your needs with those of your baby, and to find a path that allows you to thrive in postpartum, rather than just survive.

The good news is, you can begin to nurture your well-being by creating a comprehensive postpartum mom-care plan. 

A plan like this can help you prioritize your wellness, address your emotional and physical recovery, and ensure you have the support you need during your postpartum recovery time.

With over 12 years of experience working with mothers as a maternal mental health therapist, and as a mother myself, I understand the unique challenges you’re facing. 

In this blog post, I’ll delve into the importance of creating a postpartum mom-care plan and share three essential components that will help you navigate postpartum recovery and reclaim your sense of self. These three essentials are part of a more comprehensive mom-care plan, and I’ll share more about that later.

Let’s Debunk This Common Misconception in Postpartum Recovery

Before we dive into the depths of creating a postpartum mom-care plan, it’s important to dispel a common misconception that often clouds the understanding of new moms, and frustrates me to no end. 

Maybe you’ve heard other people say things like, “welcome to motherhood” or “yea, this is how postpartum is,” without offering any encouragement that you can actually make an impact in your postpartum recovery. 

So you think that everything that is happening in postpartum is normal and you should just accept it. This misunderstanding can prevent you from realizing that you have some control over your postpartum experience and can make positive changes.

Contrary to popular belief, you don’t have to accept suffering and struggle as the norm. While motherhood and postpartum come with challenges, you can take steps to improve your well-being and create a more balanced experience.

You don’t have to resign yourself to the status quo to navigate postpartum successfully.

Let’s dive into some of the key components of a successful postpartum mom-care plan: physical recovery, emotional well-being, and practical support. 

These three elements will help you navigate postpartum recovery, prioritize your wellness, and reclaim your sense of self.

Element #1 is Physical Recovery for the Postpartum Mom

Physical recovery is a crucial part of a successful postpartum mom-care plan. This means taking care of your body as it heals from pregnancy and childbirth. 

It includes resting, eating well, and doing gentle exercises. These steps are key to getting your strength back and being ready to care for yourself, and your baby.

Okay, sidenote: Also, sometimes you’ll hear folks say, “you need to be well so you can take care of your baby”. This rubs me, and I’ll tell you why.  Mothers are often told that they need to be well so they can care for others, and while this is important and true, it also perpetuates the martyr narrative that we are in service of others. I don’t believe that you need to be well so you can be in service to others. So while the sentiment is necessary, I appreciate this reframe: you need to be well because you need to be well. You need to be well for yourself, first and foremost. By being well for yourself, you can also be well for those you care for. (Alright, sidenote rant over.)

Physical recovery is a super important component of the postpartum mom-care plan for new moms dealing with nutrient depletion, exhaustion, and the physical demands of taking care of a newborn. 

Focusing on your recovery helps your body heal faster and makes it easier to handle the everyday challenges of motherhood.

Many people who are new to postpartum recovery struggle with knowing what their bodies need and how to provide it. It’s easy to feel overwhelmed by all the changes in your body and brain, in addition to all the emotional, mental, and cognitive demands of motherhood.

Instead of getting discouraged by a slow recovery or trying to snap back, the key to getting your energy and strength back is to put your physical health first. This means listening to your body, giving it the rest it needs, the nutrients it’s been depleted of, and gentle movements to ease pain and discomfort.

To get started, take small steps like ignoring some household tasks to prioritize rest and sleep, eating balanced meals full of the macronutrients, and vitamins and minerals you need, and doing gentle stretches or short walks to keep your body active. 

Also, remember to keep your body warm and cozy to promote healing. This is a practice that is often seen in other culture’s postpartum recovery. The thought is the body needs to stay warm to help aid the body in regeneration and preventing illness. 

These small steps can lead to big improvements in your physical recovery, helping you feel more energized, capable and confident as a new mom.

Element #2 is Emotional Well-Being for the Postpartum Mom

Emotional well-being is the second key part of a successful postpartum mom-care plan. 

This means taking care of your mental and emotional health as you adjust to life with your new baby. You’re going through a huge life transition, called Matrescence, and in this season of your life, so much has changed.

Emotional well-being includes practices like talking about your feelings, managing stress, and finding support.

This focus on emotional well-being could be the missing piece of the puzzle if you’ve spent hours trying to do everything right for your baby but still feel overwhelmed or anxious. It’s important to recognize that your emotional health is just as important as your physical health.

One way to support your emotional well-being is to talk about your feelings with someone you trust. This could be a friend, family member, or a therapist. 

Sometimes, just sharing what you’re going through can make a big difference. Another helpful technique is to practice mindfulness or meditation. Taking a few minutes each day to focus on your breathing and be present in the moment can help reduce stress and anxiety.

You can also create a support network of other moms who are going through similar experiences. Joining a postpartum support group or an online community can provide a sense of connection and understanding. Remember, it’s okay to ask for help and lean on others when you need it.

By prioritizing your emotional well-being, you’re not only taking care of yourself but also setting a positive example for your baby. Emotional health is a vital part of postpartum recovery, and incorporating these practices into your postpartum care plan can help you feel more balanced and confident as a new mom.

Element #3 is Practical Support for the Postpartum Mom

You know the household tasks you ignored earlier for the sake of rest, that is for your support. 

Practical support, a strategy rooted in building a strong support network, is helpful if you’ve tried to juggle all the responsibilities on your own, yet that feeling of being overwhelmed persists. This approach can be the missing piece of the puzzle, especially if you’ve found yourself caught in the cycle of trying to do everything without asking for help.

To implement practical support effectively, start with small steps. 

Begin by identifying people in your life who can help you. This could be your partner, family members, friends, or even hiring help, like a postpartum doula. Let them know what you need, whether it’s help with household chores, watching the baby for a couple of hours so you can sleep, or simply having someone to talk to.

Another step is to tap into community resources. 

Join local or online mom groups where you can share experiences, get advice, and find emotional support. Many communities also offer services like meal trains, where friends and neighbors can sign up to bring you meals, making your recovery period a bit easier.

By consistently incorporating practical support into your postpartum care plan, you can reduce stress and prevent burnout, transforming the way you navigate the challenges of new motherhood. 

This holistic approach to postpartum recovery ensures that you’re not just surviving but thriving, with a strong network to lean on whenever you need it.

Your Next Steps to Creating a Postpartum Mom-Care Plan

To bring it all together, these three elements of a postpartum mom-care plan will help new moms like you thrive during postpartum recovery. Again this is not an exhaustive list, but a helpful one to get you started if trying to put a mom-care plan together feels overwhelming. 

While it may seem overwhelming at first, by focusing on taking small steps—focusing on your physical health, taking care of your emotional and mental well-being, and reaching out for practical support—you will be one step closer to feeling more balanced and confident.

By implementing these techniques, you will experience better postpartum healing and recovery, making it easier to enjoy your new journey into motherhood. 

Remember, you don’t have to do it all alone. Prioritizing your care is the best way to take care of yourself, and then be able to care for others as well.

Ready to Explore Your Postpartum Mom-Care Plan Further?

Feeling overwhelmed and unsure about how to take care of yourself while caring for your baby is completely normal. I support new moms who struggle with exhaustion, anxiety, and finding balance by helping them thrive during postpartum recovery.

This blog post only scratches the surface of what moms need in a comprehensive postpartum mom-care plan, and that’s why I created the “Mapping Your Postpartum Mom-Care Plan” workshop. This workshop is designed for pregnant and postpartum moms who need a more direction and support for postpartum self care for themselves. Enroll today for this on demand workshop by clicking here. You do not have to figure this all out on your own!