In the days and weeks after giving birth, it can be easy to lose sight of your own well-being. Your new baby needs your constant care and support to survive. But ensuring that you’re getting the rest and care you need to recover can ease the transition to new parenthood.

Creating a postpartum care plan is one way to ensure that you’re getting what you need. A postpartum care plan will look different for everyone, so it’s important to consider your individual needs and resources.

What goes into a postpartum care plan?

The months following childbirth are often called the “fourth trimester.” While it can be a time of great joy, it also comes with hormonal, physical, and emotional turbulence. Challenges with feeding, mental health, stress, sleep deprivation, and physical pain are not uncommon in the weeks following childbirth. 

You’ll need to lean on healthcare providers and your community for support, both in your recovery and in caring for your newborn. Only 58% of women attend their postnatal medical appointments and 28% bring babies for check-ups, contributing to communication gaps between doctors and fragmented medical care. Attending all of your recommended medical appointments ensures that baby is developing properly and allows you to share any questions or concerns with your doctor.

You and your child are worth taking proper care of on an ongoing basis!

Prioritize physical recovery

Whether you’re recovering from a C-section or vaginal delivery, your body will need to heal after childbirth. Rest, adequate hydration, and proper nutrition can facilitate healing, as can gentle physical activities and pelvic floor exercises. It’s most important, however, to listen to what your body is telling you it needs. 

Don’t overlook mental health

Hormonal shifts following childbirth can trigger a spectrum of feelings, from baby blues to more persistent symptoms like postpartum depression (PPD). Open communication with family, support circles, and the care of a mental health care professional can all be helpful at this stage.

Remember, while your newborn quite literally depends on you and their other parent for survival, it is impossible to properly care for your child if you do not give adequate attention to your own recovery.

Harbor Council members have contributed to a broader piece about perinatal mood and anxiety disorders here.

Create space for bonding

Connecting with your newborn can ease some of the physical and mental discomfort of the “fourth trimester,” but it doesn’t always come easy. Engaging in skin-to-skin contact, feeding, and responsive caregiving can all support a connection with your newborn. 

Equally important is bonding with your family, friends, and support networks. The first weeks and months of parenthood can be isolating. Social connections can remind you that you’re not alone in your experience and that your identity is not solely defined by your status as a parent. New mom groups, both online and in person, can be invaluable for first time and seasoned parents alike!

Creating your postpartum care plan

1. Professional resources for day-to-day questions

Harbor’s team of infant care experts is available to you via SMS or email. Whether you have a question about burping, diapers, feeding schedules, or your postpartum recovery, our team is here to provide support and reassurance in the days and weeks following childbirth. 

2. Regular medical appointments

It’s important to schedule regular check-ups with your healthcare provider (not only your little one’s pediatrician!) to monitor your recovery. These appointments also offer you a safe space to share any questions or concerns you might have about how you’re feeling physically and mentally.

3. Household support

As a new parent, much of your time will be spent sleeping, feeding, and changing diapers. The more you can share childcare responsibilities, as well as household chores like meal planning, laundry, and cleaning, the more time you’ll have to care for yourself. Consider asking a friend to coordinate a meal train among friends or creating a schedule that invites people to sign up for caregiving shifts and tasks. Seek out an opportunity to have open and honest communication with your partner about household responsibilities to get everyone on the same page, including expectations and hopes. Ideally, you’ll find a time to do this in a slightly more well rested time given everyone’s nerves and patience will likely be tested!

4. Healthy habits

Childbirth takes a toll on your body. Prioritizing sleep, maintaining a healthy diet, and engaging in gentle exercises as recommended by your doctor can support your recovery. This is of course easy to say and hard to do. Start small and remember how critical it is to take care of yourself so that you can properly take care of your newborn!

5. Emotional well-being

Most new parents experience baby blues in the weeks following childbirth. Sharing your feelings and concerns with family can allow them to better support you. If your feelings of sadness are overwhelming or last for more than a few weeks, your healthcare provider will be able to guide you toward additional support.

6. Feeding support

Remember, fed is best. Your child has to get their nutrition. There are a lot of opinions here, including from some very judgmental people, but what matters most is that your child gets the food they need. If you choose to breastfeed, Harbor’s lactation consultants can walk you through comprehensive breastfeeding tips, with latching techniques and tools for navigating common breastfeeding challenges. If you’re opting for formula, our team is happy to recommend products and can similarly walk you through suggested feeding volumes and schedules as your little one grows.

Let’s recap

While every postpartum experience is unique, prioritizing physical and mental well-being are universal needs. Putting supports in place early can allow for a smoother transition for both you and your newborn. Know that people are eager to help. Sometimes all you have to do is ask.

Download our Postpartum Care Plan here.