Postpartum Prep for First Timers

As a postpartum therapist here are some tips that can help you navigate matrescence, which is the process of becoming a mother: Those physical, psychological and emotional changes you go through after the birth of your child.

The postpartum period, often referred to as the "fourth trimester," is a critical time for both the new mother and baby (also let's not forget about daddy).

Having a well-thought-out postpartum plan can significantly ease this transition.

Here’s why it’s essential:

Physical Recovery: After childbirth, your body needs time to heal. A postpartum plan ensures you prioritize rest, nutrition, and medical check-ups to facilitate recovery.

✨ PRO TIP ✨ ask your circle for a meal train, Door Dash, Runner City and Uber Eats gift cards. Remember to list any allergies and food preferences on the meal train list and leave a cooler out front so nobody interrupts your new bundle. Also keep in mind kale, spinach, beans, onions, garlic, peppers or spicy foods can increase gas in babies if breast feeding.

-Hit up Costco and stock your freezer with easy meals, or prep and freeze things that are easy to reheat. Don't underestimate snacks, electrolytes, and those dark chocolate covered M&Ms especially if you are breast feeding.

Trust me cooking a meal and cleaning up the kitchen is going to be LAST on your list.

If you are in America you will get ONE visit after 6 weeks and that's it until next year's general annual exam. So please advocate for yourself if you feel something is not right.

Mental Health: Postpartum depression and anxiety are common. As someone that got pregnant 6 months postpartum I can tell you that support is essential to your mental wellness.

Create a plan that helps identify support systems (names and numbers and write down what you are comfortable asking them to do i.e. clear the dishwasher, walk the dog, pick up mail, etc. ) and resources, try to anticipate needs or ways to streamline routines, and reduce the risk of feeling overwhelmed or isolated.

Establishing rapport with a therapist before and after can help you reduce your risk for perinatal and postpartum mood disorders, remember if left untreated it can last up to 3 years and we don't want that.

✨ PRO TIP ✨ Have your closest circle keep a list of symptoms to check on you and ask you some questions to assess your wellness beyond how are you feeling? Have them ask about your sleep, if you are bonding with the baby, if you are having weird thoughts or not feeling yourself. Also have your therapist on stand by for support. Most therapists will already have a plan in place for you but if you don't have a therapist you can search online or schedule a call with me.

Infant Care: Newborns require round-the-clock care. A plan provides a framework for feeding, sleeping, and routine healthcare, making it easier to manage and reducing stress.

✨ PRO TIP ✨ Communicate BEFORE the baby arrives on who gets night duty, pumping times, breastfeeding, who will wash the parts of the pump, who will help hold, burp, and feed & change the baby or babies (hello twins). If you don't have a plan start thinking of it now because sleep deprivation can exacerbate mental health in BOTH men and women.

You can also explore night time doulas and over night care depending on needs.

Family Adjustment: Bringing a new baby home impacts the entire family. A plan helps coordinate roles and responsibilities, ensuring everyone adapts smoothly to the new dynamics.

✨ PRO TIP ✨ If you have a dog, or pet start making plans on who will walk, feed, and care for them. Remember they also need attention during this tender time. Also find ways to introduce your newborn in safe ways, talk to your pet handling experts.

If you have another child, start introducing stories, baby dolls, and other toys to help your little one understand a new one is on the way. Give it time and expect regressions which is a normal.

Try to plan one-on-one time with the other sibling and include them in the process, "Can you grab mom a diaper or burp cloth?" can help the other sibling feel included and part of the process.

Emergency Preparedness: Unexpected situations can arise. A plan outlines emergency contacts, healthcare providers, and contingency plans, offering peace of mind.

✨ PRO TIP ✨ If you identify as a person of color, hire a doula or midwife to help you advocate, educate and support you in the birthing process. Also learn about the different types of births, medications, and have a clear understanding of your birth plan and share it with your provider, spouse, or birthing support person.

Remember you are not alone and help is here. Having a plan helps minimize additional stressors and helps you focus on what matters the most.