Creating a Postpartum Plan: Self-Care and Recovery Goals
Pregnancy is a wild ride and the adventure doesn’t stop once your baby arrives. Setting up a postpartum plan before birth for your self-care and recovery will help you feel empowered to navigate the unpredictability of what has recently been deemed the “fourth trimester.”
Prepping for the Post-Baby Phase
Your body is going to need some serious TLC after delivery. It’s important to focus on healing, managing pain, and adjusting to your new life. Think of your postpartum period as another big journey, just like pregnancy, with its own set of surprises.
Physical recovery goals
First things first: Be kind to yourself. Get rest, sleep, nutrition, and stay hydrated. The first two weeks might be tough – think uterine contractions and possible stitches if you’ve had a C-section. You might deal with constipation or hemorrhoids, so drink lots of water, eat fibrous foods, and maybe even take a stool softener. For fast, cooling relief in the perianal area, Dermoplast® Postpartum Spray is your new BFF. And let’s not forget the breasts – they’re going to be sore as your milk comes in. Nipple cream, silver cups, and breast pads can be super helpful.
When you’re ready (and your doctor approves), ease into some breath work, yoga, light stretching, and pelvic floor therapy. Even if your doctor clears you for normal activities at six weeks, take it slow with light movements first.
Emotional fluctuations
Your hormones are going to be all over the place post-birth and that’s totally normal. Baby blues, mood swings, and crying spells are all normal as your hormones recalibrate. It’s really helpful to know the signs of postpartum depression so you can stay on top of it. Maybe print out a list of postpartum depression signs for your spouse or partner too, so they can help watch for any signs you might be struggling. If you feel overwhelmed or recognize signs of postpartum depression don’t hesitate to seek help.
Sleep deprivation is going to be your new nemesis, so catch some Zs whenever you can and lean on your support system. Taking care of a newborn and yourself comes with a big mental load so give yourself plenty of grace.
Making a Plan
Think about your support system. Establish clear expectations with your partner ahead of time. Rally your parents, siblings, and trusted friends to help you manage older children, household chores, responsibilities, and anything else you might need. Don’t forget about community resources like support groups, lactation consultants, and new mom groups – they’re there for you!
Keeping a journal of your thoughts and feelings during the postpartum period can be a sanity-saver. Write down any anxieties so that you can talk them over with your partner, doula, or even a therapist.
Make Sure Your Goals Are Flexible
Postpartum recovery can be unpredictable. When things don’t go as planned, you’ll figure out how to adapt and move on. Really, you will! Celebrate your small achievements, such as showering every day or changing out of your pajamas. Keep taking your prenatal vitamins and supplements to help your body recover. You got this! Take it one day at a time and give yourself plenty of love and patience.
