Planning for Postpartum
We spend so much time during pregnancy focusing on labor and birth. I get it. That’s where most of the fear and the unknown occurs, during labor and birth. It would make sense to focus on that. However, once baby arrives, it can be a literal whirlwind, and it can be very difficult to take care of yourself mentally, emotionally, physically, and spiritually if you haven’t put some thought into planning for the postpartum.
I remember my first postpartum so distinctly. I remember feeling completely overwhelmed, crying in the bathroom because I didn’t know what I was doing, feeling helpless, sending my husband to buy a breast pump, but also feeling so in love with this new baby. It was a lot. I don’t write any of that as scare tactics, but to simply say that it would have been nice if I had put as much prep into planning for my postpartum as I did into pregnancy, labor, and birth.
So here are a few areas you can focus on to help plan for your postpartum. These are things I try to go over with my moms when they come in for prenatal care. We talk about it, talk about their individual needs (did she suffer with mental health issues before pregnancy – maybe having a counselor set up for postpartum could help……does she want to breastfeed – getting in touch with a lactation consultant during pregnancy can help alleviate stress when it comes to nursing)
“I am typically the first postpartum appointment my moms attend because they’re not seeing their midwife or OB until 2-6 weeks after birth. I want my moms (and new baby) to get adjusted before then. I value the postpartum adjustment very highly because it can help with nervous system regulation, and to assist in optimal healing.”
Educate Yourself:
Understanding what to expect during the postpartum period is the first step in preparing for it. Attend prenatal classes, read reputable books ( I love the first 40 days), and seek advice from experienced parents or healthcare professionals. Familiarize yourself with common postpartum challenges, such as hormonal changes, physical recovery, and emotional adjustments. And take a listen to some of the postpartum episodes we have on the Aligned Birth Podcast (we have quite a few!)
#117 - navigating postpartum - physical healing
#101 - postpartum terms to be familiar with
#94 - gentle transitions - introducing baby to siblings
#93 - postpartum support - interview with Gigi
#66 - prenatal and postpartum pelvic PT with Dr. Brandie
#36 - tips for the 4th trimester
#23 - postpartum return to fitness
#8 - favorite things to purchase for postpartum
#7 - building your village for postpartum
#6 - favorite non-monetary things for postpartum
Create a Support System: Build your postpartum support team
Building a strong support system is crucial during the postpartum period. Identify friends, family members, or neighbors who can lend a helping hand. Discuss your needs and expectations with your support network in advance, so they are prepared to assist you with tasks like meal preparation, childcare, and household chores. Be sure to be specific about the type of help you need – and don’t be afraid to say no to people just coming over to hold the baby. Ask them to bring a meal, help with laundry, give you time to rest. A lot of your professional birth support team members can be part of your postpartum support team as well.
Prepare Your Home:
Set up your living space to accommodate the needs of a newborn and a recovering parent. Create a cozy and functional breastfeeding or bottle-feeding area. Stock up on essentials such as diapers, wipes, and baby clothes. Consider organizing a meal train or preparing freezer meals in advance to make nourishing yourself and your family more manageable.
Self-Care Planning:
Prioritize self-care during the postpartum period. Develop a self-care plan that includes moments for rest, relaxation, and personal time. Communicate your self-care needs with your support system, and schedule regular breaks to recharge. Whether it's a warm bath, a short nap, or a quiet moment with a book, taking care of yourself is essential for your well-being. Manage the expectations of early postpartum. A lot of doulas talk about the 5-5-5 rule in postpartum care: 5 days in bed, 5 days on the bed, 5 days near the bed. Prioritize rest for those first 2 weeks.
Communicate with Your Partner:
Open and honest communication with your partner is crucial during this time. Discuss expectations, responsibilities, and emotions openly. Share your feelings, fears, and joys, and encourage your partner to do the same. A united front in tackling the challenges of the postpartum period can strengthen your bond as a couple.
Plan for Postpartum Care:
Connect with your healthcare provider to discuss postpartum care plans. Understand the physical and emotional changes your body will go through and inquire about any necessary follow-up appointments. Keep contact information for healthcare professionals readily available in case of unexpected concerns or emergencies. I am typically the first postpartum appointment my moms attend because they’re not seeing their midwife or OB until 2-6 weeks after birth. I want my moms (and new baby) to get adjusted before then. I value the postpartum adjustment very highly because it can help with nervous system regulation, and to assist in optimal healing. But the healthcare professions who were part of your birth support team can again be part of your postpartum support team.
Emotional Well-being:
Recognize that the postpartum period can bring about a range of emotions, from joy and fulfillment to anxiety and sadness. Be proactive in addressing your emotional well-being. Consider joining a postpartum support group, seeking counseling, or simply talking to friends and family about your feelings.
What was the most impactful thing you did to help you prepare for postpartum? I’d love to chat about it next time you’re in the office.
~Dr. Shannon