While becoming a new mom is a beautiful, life-changing experience, it also comes with challenges that might feel overwhelming at times. That precious time that occurs just after your baby has been born is often referred to as the fourth trimester. This is also when your body and mind are recovering from pregnancy and childbirth. Everyone, including you, channels all their focus on the newborn and with good reason. However, it’s easy to forget about your own healing and well-being.
Remember, you did all the work not just during birth but for nine whole months leading up to that point. So, while you revel in the glow of having just become a mom, you also need to be practical about caring for yourself and calling on your community to do so.ย
Rest, Rest, Rest (The opposite of work, work, work, work, work, work)
Your body has just done an incredible thing and needs time to heal. Whether you had a vaginal birth or a C-section, rest is crucial. While itโs tempting to try and do everything yourself, especially when you’re adjusting to life with your baby, try to rest whenever you can.
Practical tip: Sleep when your baby sleeps. Itโs easier said than done, but even short naps can help. Donโt hesitate to accept help from family and friends. If someone offers to do the dishes or laundryโlet them! Your focus should be on recovery and bonding with your baby.
Be Kind to Yourself
Post-partum emotions are real, and they can be overwhelming. Your body is adjusting to hormone shifts, and it’s normal to experience baby blues. There is a difference between baby blues and postpartum depression, however. Signs of it being more than baby blues are being consistently down, anxious, or overwhelmed for the first couple of weeks.ย
Practical tip: Donโt be afraid to talk about your feelings. Whether itโs with a partner, friend, or professional, sharing how youโre doing emotionally can make a big difference. Surround yourself with people who understand and support you.
Focus on Nourishing Your Body
Your body needs good nutrition to recover, especially if youโre breastfeeding. Eating a balanced diet full of fruits, vegetables, proteins, and whole grains will help fuel your recovery, and yes, you’re allowed to have that treat every now and then.
Practical tip: Prepare easy, nutrient-packed snacks like nuts, yoghurt, or smoothies that you can grab quickly. Donโt stress about preparing gourmet mealsโkeep it simple but nutritious. If friends and family want to cook meals for you, let them. Allow them to care for you as you care for your baby.ย
Get MovingโSlowly
While rest is essential, gentle movement can also help your recovery. Walking around the house, doing gentle stretches, or doing light post-partum exercises can boost circulation and improve mood.
Practical tip: Start with short, slow walks around your home or garden. Listen to your body, and donโt push yourself. Always consult your healthcare practitioner before starting any exercise routine, especially if you have complications during birth. If you live in a complex or estate, wear your baby and take a gentle walk. The endorphins are good for you, and the motion is so soothing for your little one.ย
Post-Partum Belly and Pelvic Floor Care
After birth, your belly wonโt immediately return to its pre-pregnancy size. This is completely normal! Your uterus and abdominal muscles need time to shrink back. Additionally, your pelvic floor may have weakened during childbirth.
Practical tip: Consider investing in post-partum support garments that offer gentle compression. For pelvic floor health, practice Kegel exercises to strengthen the muscles, or consult a physiotherapist specialising in post-partum care if youโre experiencing discomfort.
Caring for C-Section or Vaginal Tears
If you had a C-section or experienced tears during delivery, follow your healthcare provider’s instructions for wound care. Keep the area clean and dry, and give your body time to heal. Donโt rush recovery, and remember that itโs okay to take it easy.
Practical tip: Keep your incision or stitches clean, but avoid vigorous scrubbing. Pat the area dry after a shower, and if you notice any redness, swelling, or unusual discharge, contact your doctor immediately. Buy a squeegee bottle and fill with warm salt water to rinse after trips to the loo. It disinfects and speeds up the healing if youโve had some vaginal tears.
Breastfeeding Challenges
We now know that breastfeeding can be challenging, and itโs normal to experience some discomfort as you and your baby learn together. Common issues include sore nipples, engorgement, and difficulties latching. Practical tip: Use nipple cream or breast pads to soothe soreness, and consult a lactation consultant if youโre struggling with latching. There are support groups online and in person where you can get advice and share experiences with other new moms. If you’re able to, book a session with a lactation consultant. It makes all the difference in the world.
Take Care of Your Mental Health
It’s important to prioritise your mental health during this time. The pressures of being a new mom can sometimes take a toll on your emotional well-being. Itโs okay to feel tired, anxious, or even frustrated. Recognize that you’re doing your best.
Practical tip: To manage stress, practice mindfulness techniques, such as deep breathing or journaling. Don’t hesitate to seek professional support if youโre feeling overwhelmedโthereโs no shame in asking for help.
Stay Hydrated
Hydration is crucial for your bodyโs recovery, especially if youโre breastfeeding, which can be dehydrating. Practical tip: Keep a water bottle by your side at all times. Set small hydration goals throughout the day to remind yourself to drink enough water.
Ask for Help When You Need It
The saying โit takes a village to raise a childโ couldnโt be more true. Donโt be afraid to ask for helpโwhether itโs from your partner, family, or friends. Even the most experienced moms need support, so never feel guilty for reaching out.
You don’t have to do it all to prove that you’re a good mom or partner. Youโre doing an amazing job, and by taking care of yourself, youโll be in a better position to care for your little one.ย
