Bringing a baby into the world is a life changing experience! While it’s beautiful and rewarding, postpartum recovery can also be a total rollercoaster. One minute you’re soaking up newborn snuggles and the next you’re crying over a spilled cup of coffee (been there!). Your physical, emotional, and mental well-being deserve just as much attention as your little one. Here are six essential tips (and some things that got me by) to help you navigate postpartum life with more ease and joy.
1. Prioritize Rest + Sleep
Lack of sleep is basically a new parent initiation, but that doesn’t mean you should run on empty. While getting a full eight hours may not be realistic (unless your baby is a unicorn sleeper), you can still prioritize rest by:
- I know, I know, but really, sleeping when your baby sleeps. It actually helps!
- Taking short naps throughout the day. Realistic if your’e on number 2.. 3.. 4.. ? Not so much. Which leads me to my next point 👇🏼
- DON’T BE AFRAID TO ASK FOR HELP! Ask your partner or a loved one to take over baby duty so you can recharge
2. Nourish Your Body
You just grew and birthed a whole human, now your body deserves some serious love! Keep your energy up and recovery smooth by:
- Eating balanced meals with protein, healthy fats, and fiber (I make a hard boiled egg, salsa, and avocado mix for an easy grab and go)
- Staying hydrated (especially if breastfeeding); water, herbal teas, coconut water, whatever keeps you sipping. I like to add some hydration stick to my water if I’m getting bored of plain water.
- Keeping snacks within arm’s reach (because trying to make a meal while holding a newborn is an extreme sport) I like to keep jars of different nuts on the counter so I can see them.
3. Check in on Your Mental Health
Your emotions may feel like they’re on a wild carnival ride postpartum, and that’s totally normal. However, if you notice persistent feelings of sadness, anxiety, or overwhelming exhaustion, it’s important to reach out for help. Signs that you may need extra support include:
- Feeling disconnected from your baby or loved ones
- Frequent mood swings or excessive irritability (like my rage cleaning the kitchen at 2 AM? That was a sign for me to check in.)
- Extreme fatigue beyond typical new parent exhaustion
- Difficulty concentrating or making decisions (like forgetting why you walked into a room… again.)
- Loss of interest in things you usually love (even that guilty pleasure Netflix show! I’m looking at you, Bridgerton.)
4. Accept Help + Build a Support System
You don’t have to do this alone! Let people help. It’s not a sign of weakness; it’s a survival skill. Consider:
- Accepting meals, help with laundry, or babysitting offers (seriously, say YES)
- Finding local or virtual postpartum support groups (See my postpartum referral plan or send me a text if you need help finding one.)
- Joining a new parent group or mom meet-up (sometimes you just need to vent to someone who gets it.)
5. Move Your Body Gently
Your body just did an incredible thing, so be kind to it. While Netflix marathons are totally valid, a little movement can boost your mood and energy. Try:
- Short, slow walks outside (fresh air + sunshine does wonders!)
- Gentle stretches or yoga (because your back and shoulders will feel like they belong to a 90 year old. Mine did anyway.)
- Listening to your body and easing into things. There’s no rush!
6. Make Time for Yourself
You’re still YOU, even in this new role. Finding small moments for self care can make a huge difference. Try:
- Taking a warm bath (bonus points if you add Epsom salts and lock the door!)
- Listening to music or a podcast you love (I like to go on short drives, windows down, blasting an oldie, to feel like the younger me again. No kids in the car, of course.)
- Practicing deep breathing or meditation (even five minutes can be magic)
- Enjoying a favorite hobby, even if it’s just for a few minutes (because you deserve it!)
Final Thoughts
Your postpartum journey is YOURS – no one else’s. It won’t be perfect, but taking care of yourself will help you feel more present and connected. If you ever feel like you’re struggling, don’t hesitate to reach out for support. You’re doing an amazing job, and you deserve to feel good.
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