First-Time Mom Survival Guide (5 of 10): Creating a Postpartum Care Plan That Prioritizes YOU

Hey, Shameless Mamas - Let’s Talk about Maternal Mental Health

The postpartum period is a time of immense change, both physically and emotionally. As you adjust to life with a new baby, it's easy to forget to take care of yourself. You’ve likely spent months focusing on the well-being of your baby, but now is the time to focus on you too. Creating a postpartum care plan that prioritizes your needs is essential for your mental and physical health, as well as for your ability to show up as the mom you want to be.

One of the most powerful things you can do for yourself after childbirth is to plan ahead. Think of your postpartum care plan as a roadmap that can help you navigate the first few weeks and months of motherhood, keeping your well-being at the center. Here are some essential components to include as you create your personalized postpartum care plan.

1. Solo Time: The Gift of Space for Yourself

As a new mom, it’s easy to feel like you need to be on-call 24/7 for your baby. But taking time for yourself — even if it’s just a few minutes a day — is crucial for your mental health. Solo time helps you recharge and reset so that you can show up with more energy and patience for your baby.

Consider setting aside specific blocks of time for solo activities, such as:

• Daily Alone Time: Whether it’s 15 minutes or an hour, make sure you schedule daily time to be by yourself. This can be for something as simple as taking a walk, reading a book, or practicing mindfulness.

• Weekly ‘Me’ Time: This could mean taking a bath, having a cup of tea, or engaging in a hobby you love. If possible, arrange for a trusted friend or family member to care for the baby while you take this time.

Remember: Prioritizing solo time isn’t selfish; it’s an act of self-care that ultimately benefits everyone in your family. If mom’s cup is empty, no one drinks. 

2. Setting Healthy Boundaries

Learning to say no is a key part of your postpartum care plan. In those early weeks, people may have good intentions when offering advice or asking for favors, but it’s crucial to set clear boundaries to protect your mental and emotional health.

Here’s how you can approach boundaries:

• Create Space for Rest: Saying no to visitors or unsolicited advice can be hard, but it’s essential to ensure you get enough rest. If you’re feeling overwhelmed or exhausted, let your loved ones know you need space.

• Communicate Your Needs: Be honest about what you need and when you need it. If you need help with household chores, ask for it. If you need alone time, communicate that too.

• Avoid Over-Scheduling: The first few months of motherhood can be unpredictable. Don’t overcommit to social gatherings, appointments, or other obligations that will drain your energy.

Boundaries are about protecting your time, energy, and emotional well-being. Setting them can be difficult, but it’s a critical component of your self-care.

3. Nutrition: Nourishing Your Body

The importance of food during the postpartum period cannot be overstated. Your body has been through a lot, and nourishing it with the right foods is key to recovery and overall well-being. Make sure your postpartum care plan includes a focus on food that sustains you physically and emotionally.

Here are some tips to prioritize nutrition:

• Meal Prep for Convenience: In the early days, meal prep is a lifesaver. Whether you make freezer meals before your baby arrives or arrange for a meal delivery service, having easy, nutritious options on hand can make a big difference.

• Snacks for Energy: Keep healthy snacks available for when you’re nursing or feeling fatigued. Think whole-grain crackers, fresh fruits, nuts, or protein bars.

• Hydration: Staying hydrated is crucial for recovery and for maintaining your energy levels. Don’t forget to drink water throughout the day, especially if you're breastfeeding.

If preparing meals feels overwhelming, consider asking for help. Friends and family can pitch in to support you with food — don’t hesitate to accept. Asking a friend to recruit others to set up a meal train can be invaluable. 

4. Emotional Check-Ins: Tuning Into Your Mental Health

Postpartum life is often a rollercoaster of emotions. You may feel joy, love, overwhelm, sadness, and everything in between. Incorporating regular emotional check-ins into your postpartum care plan helps you stay connected to your feelings and allows you to ask for help when you need it.

Here’s how to include emotional check-ins in your plan:

• Daily Journaling: Set aside a few minutes each day to write down your thoughts. Reflecting on your emotions can help you process them and recognize patterns.

• Talk to Someone You Trust: Whether it’s a partner, a friend, or a postpartum therapist, having someone to talk to can be incredibly healing. Make sure you have someone to lean on during the challenging moments.

• Be Kind to Yourself: After giving birth, you might feel pressure to “bounce back” or be the perfect mom, but it’s important to allow yourself grace. Give yourself permission to feel however you feel without judgment.

If you’re struggling with overwhelming emotions, don’t hesitate to reach out for professional support. Postpartum mental health is just as important as physical health, and there’s no shame in asking for help.

Final Thoughts

Creating a postpartum care plan that prioritizes you is an act of love — both for yourself and for your baby. By making time for yourself, setting boundaries, nourishing your body, and checking in on your emotional well-being, you'll be better equipped to navigate the challenges of new motherhood. Remember: Taking care of yourself is not only important, it’s essential for thriving in this transformative season of life. Self-care is not a luxury. It’s a lifeline. 

Ready to start your healing journey? Contact Shameless Mama Wellness today to schedule a free consultation.

With Warmth and in Solidarity,
Marilyn

I provide a safe haven to discuss the thoughts you keep hidden.

As a Postpartum Therapist in California, I offer many services utilizing evidence-based treatments. Some services at Shameless Mama Wellness include treatment for postpartum depression and postpartum anxiety, birth trauma therapy, fertility counseling, therapy for miscarriage and loss, pregnancy therapy and treatment for NICU PTSD.