Transitioning to the postpartum phase after giving birth can be an ultrasensitive time for many of us. It’s stepping into all new territory, which can feel very overwhelming. New things have happened with our bodies, and we are now responsible for keeping another human fed and cared for.
Although there is no real way to avoid all the stresses of a new baby, I found the following 18 tips helped me with the fourth trimester. They are the strategies I utilized for myself, and I strongly believe they made me feel more empowered and gave me the confidence I needed. I hope you find these tips beneficial as you enter motherhood.
Here are the 18 things that will help you survive and thrive postpartum:
1. Get Your Team In Place
As much as we want to care for our newborn, we must also remember to care for ourselves during this transitional time. Ensure you know whom to contact if emergency health issues arise with yourself or the baby.
Don’t hesitate to seek professional help if you start to experience symptoms of postpartum depression or anxiety. In addition, don’t be afraid to seek out a lactation specialist if you need additional support should you choose to breastfeed.
A lot can happen once you leave the hospital, and knowing how to reach your OB/GYN directly or who to contact for after-hours care for you or the baby will offer you a little peace of mind.
Make sure that both you and your partner have the numbers stored, or you can even place a number on the fridge for any of your family members or friends helping to oversee your recovery.
2. Take Care Of Your Physical Health
It’s essential to get the necessary nutrients for postpartum recovery. Do your best to eat healthy foods that will support your healing. Breastfeeding can burn hundreds of calories daily, so do your best to avoid skipping meals.
Gentle exercises like walking can also help improve your physical well-being. Typically you will get clearance from your doctor around six weeks for other activities, but always consult with your health care team.
Studies show around 40% of Moms don’t make it to their six-week appointment. Don’t let yourself become part of the statistic. Make the appointment a priority for yourself so you can avoid any issues down the road.
3. Hydrate Like Never Before
After I gave birth, I honestly could not think of a time other than when I ran a ½ marathon that I was so thirsty. I couldn’t even consume my usual decaf coffee because I only wanted water or coconut water with pineapple.
While I have always considered myself pretty good about drinking water, I still had to be more cognizant to ensure I was drinking enough. Although I eventually went back to drinking coffee, I still made sure to focus on drinking a lot of water first thing before my usual cup.
My best suggestion is to avoid sugared drinks, sodas, and even certain fruit juices that can be filled with excessive sugar. Whether you plan to breastfeed or not, you will most likely be super thirsty. Hydration will also help with the healing process to flush out your organs and help you feel better faster.
4. Stock Your Freezer, Fridge, And Pantry
One of the most helpful things for me was knowing that I didn’t have to spend any energy on cooking and preparing meals. A couple of weeks before your due date (and I say this because I gave birth at 37 weeks), stock up on some freezer meals.
I know it’s not always easy to keep fresh fruits and vegetables on hand, but you can also buy frozen fruit, which will last longer. I stocked up on larger bags of frozen blueberries and raspberries for smoothies or to throw on cereal or yogurt, and these helped me get the right vitamins and nutrients postpartum.
You can also fill your freezer with frozen veggies. Although I find fresh is best, it was helpful to have these on hand.
In addition, I stocked up on healthy snacks in my cupboards, especially almonds, chia seeds, pumpkin seeds, oatmeal, and other healthy go-to snacks I could have on tap.
I was shocked that I had a doctor’s appointment for the baby the day after I left the hospital. I couldn’t believe they already wanted me leaving the house, but having protein bars on hand to throw in the stroller last minute was the perfect go-to since I was feeling weak.
5. Ask Your Partner For Help
As I always say, don’t be afraid to tell your partner exactly what you need; they are not mind readers.
Although you will be dealing with recovery on a level that your spouse or significant other may not be able to relate to, your partner can help to stay involved in the healing process and postpartum phase as much as possible.
For example, even when I was breastfeeding, my husband still woke up at night with me. He was involved by burping the baby, changing diapers, and offering emotional support instead of sleeping.
He was usually involved in the diaper changes while I cared for my needs and made sure I took my recovery meds on time.
Although some partners may think there’s not much to do if you are breastfeeding, there are ways for them to be involved, such as laying with the baby skin-to-skin while you have a moment to yourself.
6.Reach Out
One of the best ways to fight postpartum blues is to reach out to friends and family. People often love to see new photos of the baby, and it feels nice to have extra support during this time.
Even if your head is spinning the first couple of weeks, if you have five minutes and feel capable, pick up the phone and call a friend. It will feel nice to lean on your support people.
7.Keep Your Eyes Focused On What Is Most Important
Having a newborn in the house can make it seem like every day is full of chaos and the unknown. Yet, it’s important to focus on what truly matters: bonding with your baby, giving yourself grace, caring for your mental well-being, and creating a nurturing environment.
The dishes will pile up, and the house will most likely be cluttered, but your situation is not permanent.
As time went on in those first weeks, I found I got more into a rhythm and learned to let go of being too hard on myself.
8. Invest In Comfy Wear
After you give birth, it is normal to look like you are still pregnant. Your postpartum belly is the result of your uterus expanding. The last thing you want to do is pressure yourself to return to your pre-pregnancy clothes.
Give yourself grace and think comfort and ease!
After leaving the hospital, my favorite things were cozy slippers, joggers, a great nursing/pumping bra, and nursing tops that made nursing on demand easily accessible.
I love this three-pack of nursing tops that made nursing my son convenient but can also be styled with a blazer or worn at home like leisure wear.
All of these items I found on Amazon. Depending on the season, consider what clothes will make you feel comfy and cozy post-birth.
9. Plan Something Nice
After your little one has arrived, the last thing on your mind may be trying to plan something new. Many hours will probably be spent in what feels like survival mode, which is normal.
Yet, once you have a moment or come up for air, plan the smallest little thing for yourself outside of your new bundle of joy.
This could be having a friend visit for a coffee, getting some fresh air outside once you feel up for it, or having a family member cook you a special meal. After tiresome nights, having something to look forward to is always nice.
10. Aim For Three Things
In those early days of being a mother, it can seem like the house explodes in a mess within seconds, and there is an endless flow of bottles to clean out or laundry to be done.
It’s impossible to complete everything. Instead, aim to accomplish three small things a day. They don’t have to be monumental, but rather three significant things that can give you a sense of accomplishment.
In the early weeks after I had my son, three of those things might’ve been checking my email, scheduling my 6-week postpartum visit, and taking a brief walk outside. There’s no need to try and tackle everything at once; work on three simple things a day that will keep you motivated and focused.
11. Medicine Schedule
The day I arrived home from the hospital, I felt very overwhelmed. One of the first things my husband did for me that was so helpful was to map out a schedule for my pain medicine.
My doctor had prescribed Ibuprofen, Tylenol, and a stool softener. And I was still taking my prenatal. I was taking Ibuprofen and Tylenol every 3 hours and in 3-hour intervals between each other. On top of a newborn feeding schedule, that type of medicine schedule can become super confusing, and it’s easy to forget to take a dose.
While you can most certainly set alarms on your phone, it felt as though I had enough pop-ups and alerts already, and instead, what helped me was having a piece of paper that was laid out on my kitchen table with the exact times and doses.
Taking your medicine prescribed by your doctor and at the correct times is important for your recovery.
12. Connect with Other New Moms
Many women contacted me through my social media when I became a Mom. I hadn’t spoken to some for years, but I firmly believe navigating motherhood should never be done alone. I found it comforting that we rekindled a friendship over becoming a new mom.
In addition to reaching out on social media, you can also join support groups.
Joining a support group or attending new moms’ gatherings can give you a sense of community and the opportunity to connect with other women going through similar experiences.
Sharing your thoughts and concerns can be comforting and help you feel less alone. You will also often find your feelings are validated and what you are going through is the same as what other moms are experiencing.
13. Get Some Fresh Air
The first couple of days, I found it hard to have the energy to do more than take a couple of steps. I felt too depleted to walk very far.
Once you have the strength, try to get outside at least once a day (depending on the weather) or sit near an open window. Fresh air can do wonders for your health.
14. Try Out Lactation Cookies Or A Lactation Smoothie
You will only produce colostrum in the first few days before your milk comes in.
For me, one of the biggest struggles initially was producing enough milk. That’s not to say you will, as everyone’s situation is different, but I did add Brewer’s Yeast to smoothies.
The brewer’s yeast is supposed to be helpful due to the galactagogues, which aid in increasing a mother’s milk supply. Instead of a smoothie, you can also make lactation cookies. There are a ton of recipes online 😊
15. Try To Get Sleep
Sleep deprivation can significantly impact your mood, postpartum healing, and overall well-being. Do your best to establish a sleep routine that allows you to get as much rest as possible.
The advice is often to sleep when your baby sleeps, but you may quickly find that may be hard to always do.
Instead, I suggest getting creative. Some days your baby may take longer naps, so you will have that extra time. If not, lean on your partner, or take turns who gets up with the baby. Sometimes instead of getting up to nurse every time, I would pump and have a bottle ready.
Or if you have family members willing to help, they will understand if you want to sneak in a bit of shut-eye.
Even short naps to recharge throughout the day can help tremendously.
16. Swaddle, swaddle, swaddle
I loved the SwaddleMe swaddles. They didn’t stretch out like some of the other brands we tried.
They also have hook-and-loop closures that prevent the swaddle wrap from loosening.
I used a swaddle on Christian to sleep at night and during his naps throughout the day. I tried to do naps without swaddling, but he often moved his arms and would wake himself up. The reason babies love being swaddled so much is that it helps to offset their natural startle reflex.
17. Have Your Postpartum Items Easily Accessible
A few weeks before going into the hospital, I created a postpartum care bag for myself that was easily accessible in the bathroom. It came in handy once I came home to have everything I needed right in one place.
I will not shy away from telling you that your lady parts need a lot of support and love after giving birth. Depending on whether you tore during labor, developed hemorrhoids, or had a C-section, there are a lot of products out there that can help support you.
For the first few days, I relied on the Always discreet underwear. They are scented, which did not bother me, but if you prefer to wear larger pads with underwear (these got great reviews and are also an option.) Ultimately, it’s a personal preference, and you will find what suits you best as the days unfold.
After my delivery, I also swore by the Dermoplast Pain, Burn & Itch Relief Spray, which can help soothe, and the cooling/numbing helps to relieve symptoms on contact. I used it once or twice daily. It’s hospital strength, so I didn’t have to reapply it constantly.
Tucks cooling pads were also a lifesaver. I kept them in the fridge, which offered me extra comfort, and they were extremely helpful. Line your pad to use them. I usually used 2-3 at a time.
Also, consider buying a Sitz Bath. I started using mine in the 3rd trimester. There is a lot of pressure on your pelvic area from your uterus and growing baby, and relaxing with a sitz bath can offer relief.
I don’t want it to come as a surprise that you may face postpartum incontinence or heavy bleeding. While everyone’s situation is very different, I think it’s important for us women to talk about certain things. You may need to wear a diaper the first few days after giving birth, it’s entirely normal, and you are not alone.
18. Set Up A Cart Organizer For Important Items In the Living room
Although I had a changing table, diapers, and other necessities set up for the baby in the bedroom, having a utility cart full of all essential baby things in the living room was super convenient.
The cart is on wheels, and it came in handy for that out of nowhere blow out, and it held my RX protein bars, water bottle, and Coconut water for when I was in the middle of a feed and desperately needed something to eat or drink.
I filled my cart with the following items that helped me daily: hand sanitizer, Spectra breast pump, Maymom Pump Parts, Lansinoh Lanolin Nipple Cream Momcozy Warming Lactation Massager, Breast Therapy Packs, pacifiers, Organic Bamboo Nursing Breast Pads, Aveeno Baby lotion, Aquaphor, diapers, wipes, muslin burp cloths, extra onesies, No-Touch Forehead Thermometer, nail filer, swaddle, changing pads, saline spray, and a baby nasal aspirator.
I hope you found the list helpful.
Remember, every postpartum experience and situation is unique. Finding strategies that work best for you and your family is important. Don’t be afraid to lean on your support network, and be gentle with yourself as you navigate your new journey of motherhood.
For those of you who are already mamas, what helped you thrive during postpartum? I would love to hear in the comments.
Other reads you may enjoy:
9 Powerful Steps To Become A Priority For Yourself
50 Goal Setting Ideas That Will Change Your Life
My Positive Unmedicated Birth Story And Mindset Tips To Help You Labor Without An Epidural