The #1 Coping Skill I Recommend for Postpartum Mental Health

The postpartum period can feel like an emotional rollercoaster. Between sleepless nights, recovering from birth, fluctuating hormones, and adjusting to life with a newborn, it’s no surprise that many new moms feel overwhelmed and anxious. If you're experiencing postpartum depression, postpartum anxiety, or just don’t feel like yourself lately, you are not alone.

As a therapist specializing in perinatal mental health, I work with many new parents navigating this transition. And there's one powerful, evidence-based coping skill I recommend to nearly every postpartum client I see (and it's one I used myself during early motherhood):

Improve the Moment: A Simple Coping Skill for Postpartum

When you're in survival mode, feeling calm or grounded might feel impossible. That’s where a technique called Improve the Moment can help.

It’s simple but powerful: Ask yourself,

“What’s one small thing I can do right now to feel even 1% better?”

Then go do that thing. That’s it. No overthinking, just one small, manageable shift.

Here are some real-life examples that clients and I have found helpful:

• Open a window for fresh air

• Drink a glass of water

• Change into cozy, clean clothes or pajamas

• Light a calming candle or diffuse essential oils

• Take 10 deep, intentional breaths

• Text a mom friend

• Play a favorite song and move your body

• Put on noise-canceling headphones and listen to a guided meditation, audiobook, or podcast (especially helpful at 2 a.m. when the baby won't stop crying)

• Place your hands on your heart and repeat: "I'm doing my best."

• Make your bed or rearrange the pillows on the couch

  
  

These micro-moments of relief add up, helping you feel more in control, grounded, and supported.

Why “Improve the Moment” Works for Postpartum Mental Health

This strategy is rooted in Solution-Focused Therapy (SFT), a brief, evidence-based therapeutic approach shown to reduce symptoms of anxiety, depression, and emotional distress, especially during times of major life transition, like early motherhood.

SFT helps you shift from problem-focused thinking to solution-focused thinking. Rather than waiting to feel better in order to make a change, you create a small change to help yourself feel better. Over time, these small wins help build momentum and restore a sense of agency, which is something that often feels lost in the postpartum fog.

Putting It Into Practice: Make “Improve the Moment” Part of Your Daily Routine

To make this coping tool easier to access, try:

• Writing a list of your favorite “1% better” ideas and posting it on the fridge or bathroom mirror

• Setting phone reminders throughout the day that ask, “What can I do to improve the moment?”

• Talking with your partner or support person about ways they can gently remind you of this skill when you're having a tough moment

• Creating a comfort basket with soothing items like tea, a cozy blanket, lotion, or a journal that you can easily grab during high-stress moments

  
  

Remember: this isn’t about productivity or “fixing” everything. It’s about treating yourself with compassion and giving yourself something nurturing in the moment. Even if the deeper issues, such as sleep deprivation, feeding struggles, or relationship tension, can’t be solved right away, you can still feel just a little bit better, right now.

You Don’t Have to Do This Alone

Feeling overwhelmed, irritable, or disconnected during the postpartum period is extremely common and nothing to feel ashamed about. But you don’t have to push through it alone. If you’re finding it hard to access even that 1% shift, it may be a sign that you need more support, and that’s okay.

If you’re in Massachusetts and are looking for a warm, compassionate therapist to help you navigate the emotional ups and downs of the perinatal period, I’m currently accepting new clients, both in-person in Brookline, MA and virtually across the state. I specialize in perinatal mental health and would be honored to support you on your journey. Reach out to schedule a complimentary intro call, and we'll get you on the path toward feeling one percent better.

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.