Hey, mamas! I know how exciting it can be to prepare for your little one's arrival. You’ve got your birth plan, baby products to shop for, a nursery to set up, and a baby shower to plan. But let's not forget about the time after birth, the postpartum period!
In my experience and opinion, it is more important to plan for the postpartum period. Since labor and birth is one event, taking the time now to consider what you will need in those first few weeks and months following childbirth will directly affect your postpartum experience.
Having a plan in place ahead of time can ensure you will have your support team ready, making the transition a lot smoother. Not sure where to start? Don’t worry; down below, I’ve put together a quick guide on how to prepare for postpartum:
1. Assign and Communicate Your Postpartum Support Team
Your support team should consist of both professional and personal resources. Most moms do not get their team together until they are already in the throes of postpartum. Communicating and setting appointments up with your team while you’re still pregnant will create a smooth transition to the resources you will need.
Professionals like your doctor, a lactation consultant, and a therapist can ensure things are going smoothly. Having already had the initial consultation and appointment made for postpartum will keep you scheduled and on track. If moms wait until they encounter challenges (with breastfeeding, for example), they often can not be seen by a lactation consultant for another 2-3 weeks, depending on her availability.
Also, consider your personal support team, such as reliable family members, a postpartum doula, and close friends, to help you at home. Who are the people in your life who will be able to jump right in and help? Who has “refrigerator rights”—meaning they can come unannounced and help themselves to anything? Those people, the ones you can be most comfortable and vulnerable with, are key.
2. Plan for Practical Help
As you may have heard, the early days with a newborn can be really exhausting, so having practical support is crucial. Your personal support team can help with daily household tasks like meal preparation, household chores, errands, entertainment and care for older siblings, and whatever will help lighten the load. So don’t be afraid to assign these tasks to loved ones. Discussing these needs in advance can help your team prepare to help once you need it. For those who want to help, make sure you are specific. Ask them to come on a certain day and time to clean the bathrooms. Book your household cleaner to come within one week of returning from the hospital. Assign lawn mowing and any other tasks to those in your community.
3. Remember Your Physical Recovery
Postpartum recovery is extremely important and should not be ignored. Make sure you plan for time to rest and heal, and don’t hesitate to contact your healthcare provider if you encounter any concerns.
Have you heard of the phrase, “5,5,5”? Five days in bed, five days on the bed, and five days near the bed. Essentially, you are on a modified bedrest for 15 days. So, just like your baby, ensure you have your supplies, such as pain relief medications, postpartum pads, ice packs, and more. Keeping a cart with your postpartum needs next to your bed (and another near your couch) is super helpful!
4. Prioritize Mental Health
The emotional transition to parenthood is just as important as the physical one. Prioritize your mental health by scheduling regular check-ins with a maternal mental health therapist or counselor.
Did you know that therapists have specialities? Finding one who is a certified perinatal and maternal therapist will be a beneficial match.
Also, talk openly and vulnerably to supportive friends or family members via quick text, phone call, or visit. If someone in your tribe brings you peace, start with them first. Ask them prior to the baby’s arrival if they can be your friend to just text anytime for any reason. Do you need to just vent? Can you send them a voice text in the middle of the night?
Finally, you can also join a new parent support group to share experiences and gain perspective. This can be done virtually or in person! A local Harford County non-profit is Rooted Willow Community. I am a member of the Board and am passionate about their vision to help support moms during the postpartum period.
An international resource that I found helpful was Postpartum Support International. They provide many resources, including virtual support groups, all around the world. When I was struggling with anxiety and depression, I would often join a virtual group. I could still listen in on the meeting without any pressure to talk, so I’d put my phone in my pocket and continue on with my tasks!
5. Self-Care Routines
Many mamas end up putting themselves last for care for a variety of reasons. Take a moment now to think through what you currently do for self care. Reflect, write them down, and put some time in your calendar for those activities when you are postpartum. I love to dance (ballet, tap, jazz). I stopped dancing for 10 years! I was so consumed with motherhood and my career, I never had “time”. Through therapy and a lot of work, I’ve recommitted my desire for dance to a weekly routine. What is yours?
6. Prepare for the Unexpected
While planning is essential, be prepared for the unexpected. Just like your birth plan, there are things during postpartum that can change or pop up out of nowhere. Be sure you and your partner are aware of common symptoms of perinatal mental health concerns prior to delivery.
Postpartum mental health is becoming more researched and discussed; however, when you are in ‘it’, it is easy to ignore the signs. Keep a list of emergency contacts and resources handy, and don’t hesitate to reach out for additional help, if needed. Research your local resources including the health department and other protocols for who to call or where to go. Do not be in fear or embarrassed to seek help. It takes courage to acknowledge the thoughts and reach out. And remember you are not alone. A few national numbers to keep are:
Postpartum Support International: 1.800.944.4773
Crisis Hotline: 988
Women’s Health: 1.833.TLC.MAMA
When you plan ahead and create a good postpartum support plan, it can significantly enhance your transition into parenthood. By assembling a strong support team, planning for practical and emotional needs, and prioritizing self-care, you can navigate the postpartum period with greater ease and confidence. Remember, your well-being is the foundation for thriving as a new parent, so invest in the support that will help you flourish.
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