Preparing for Postpartum: A Therapist's Guide to Mental Wellness and Self-Care After Birth

So much of pregnancy prep focuses on labor and delivery, but preparing for postpartum is equally, if not more, important. Giving birth is a huge emotional, physical, and mental change. While it's not possible to prepare for everything you'll need postpartum, thinking about the supports you want to have in place will help make the transition to your new normal a bit more manageable. In this blog post, we'll cover what to consider when planning for postpartum to help you maintain a sense of emotional wellbeing.

Mental and Emotional Health

It's completely normal to experience a wide range of emotions during the postpartum period. In fact, over 80% of birthing people will experience "the baby blues," or the emotional rollercoaster of the first two weeks after giving birth. You might feel like you have lost control of your emotions, or swing from elation to tears in a matter of minutes. If these symptoms persist for more than two weeks, you constantly feel sad or anxious, or you simply don't feel like yourself, you may be experiencing a postpartum mood disorder, such as anxiety or depression (See my blog post from May 2025 on the difference between baby blues and postpartum depression).

Due to sleep deprivation, the whirlwind of caring for a new baby, and the societal pressure to "do it all" as a mom, it can often be hard to admit that you're struggling emotionally postpartum. As you prepare for the postpartum period, consider the following:

• Identify a therapist, ideally one who specialized in perinatal mental health (A great place to start looking is the Postpartum Support International therapist directory https://psidirectory.com/). Try to schedule an appointment for the first two to three weeks after birth.

• Learn the signs of postpartum depression and anxiety, and have your partner or another close friend/family member do the same

• Identify people in your life that you can reach out to if you need to talk

• Use a journal or voice note app to process your emotions and track changes in mood

• Save the number of the Maternal Mental Health Hotline in your phone - 833-TLC-MAMA. This is a free, confidential hotline that you can call or text 24/7.

Prioritize Sleep When Preparing for Postpartum

Anyone who's heard the advice, "sleep when the baby sleeps" will probably tell you that's the most frustrating and unrealistic advice they've ever heard. After all, when are you supposed to shower, eat, or do anything else? While sleeping with the baby sleeps isn't necessarily practical, getting as much rest as you can postpartum is crucial for your physical, mental, and emotional help. Talk with your partner about how you can each try to get a few hours of uninterrupted sleep per day. This may involve taking "shifts" at night, or your partner taking the baby out for a stroller walk so you can sleep for 2-3 hours between daytime feeds. If you don't have a partner, consider who else can support you in getting more sleep (more on that below.).

Building Your Village

They say it takes a village to raise a child, and it's never too early to expand your support system with both personal and professional help. Here are some resources to consider putting in place:

• Professionals - doula, pediatrician, OB-GYN, lactation consultants, therapist, pelvic floor physical therapy, and babysitters

• Friends and family - fellow parents who will understand what you're going through, neighbors, loved ones who live close and can come by if needed, loved ones who live far away and can offer virtual check-ins

• Groups - local new parents groups, mommy and me classes, support groups (Postpartum Support International offers multiple free groups per week)

• Support for your partner, if applicable - who can they rely on if they need someone to talk to?

• Outsourcing - if it's financially feasible, consider hiring a housecleaner, dog walker, laundry service, or grocery delivery so that there's one less thing on your to-do list

Asking for help can be challenging, so here are a few simple scripts to get you started:

"I'm (X number) of days/weeks postpartum, and struggling with nursing. Do you have openings this week for a lactation consultant visit?"

"I'm (X number) of days/weeks postpartum, and I feel (sad, anxious, not like myself, etc.). Are you accepting new therapy clients?"

"Chores have taken a back seat since Baby was born - can you come over tomorrow and help me prep some freezer meals?"

"My C-section scar makes it really hard for me to bend over and change the laundry loads - can you come over this week to help with laundry?"

Self-Care

Self-care will likely look different for you postpartum than it did pre-baby, at least at the beginning. While it may not be realistic to go get a pedicure, sleep in, or have a leisurely dinner with friends, there are plenty of things you can do for YOU everyday, even while you're caring for a newborn, such as:

• Showering, brushing your teeth, or doing whatever else helps you feel put together

• Putting on fresh clothes at some point, even if you're just switching from one set of pajamas to another

• Keep a large water bottle, snacks, lip balm, and a phone charger within reach of where you primarily snuggle and feed your baby

• Get outside (weather depending, and if not, open the blinds so you get some natural light), even if it's only for 5 or 10 minutes

• Drink a warm cup of coffee or tea (it's okay to put the baby down for 10 minutes so you can do this!)

• Read a book, listen to a podcast or audiobook, or watch a show while feeding or contact napping (it's okay if you're not looking at your baby for every second of the day!)

• If you notice that you're feeling upset, irritable, or worried, as yourself, "What's one thing I can do right now to feel one percent better?" It might be something as simple as drinking a glass of water, listening to your favorite song, or splashing some cold water on your face.

Prepping for postpartum isn't about having control over everything, or making sure everything it perfect; it's about finding ways to offer yourself compassion in the midst of a huge life change. Your needs are just as important as your baby's, and taking some time to consider your postpartum plan in advance can help you feel more grounded and centered.

If you live in Massachusetts and are looking for a therapist to help you navigate the postpartum period, I’m currently accepting new clients. Feel free to reach out to schedule a consultation; I'd be honored to help you take the next step toward healing and growth.

Disclaimer: The content provided on this blog is for informational and educational purposes only and is not intended as a substitute for professional therapy, diagnosis, or treatment. Reading this blog does not establish a therapeutic relationship. If you are in need of mental health support, please seek help from a licensed mental health professional.