Postpartum: How To Take Care Of Yourself
You’re postpartum and now it’s time for newborn snuggles!!
And adult diapers…
And random crying, leaking nipples, engorged breasts, a sore “downstairs”, sleep deprivation, blown out diapers, piled up laundry, stack of dishes, and the list GOES ON.
So it’s really easy to get overwhelmed and feel guilty for not absolutely loving this time!
I wish I could go back and hug my postpartum self and tell her to soak in these moments, but honestly she probably would have punched me in the face, or cried… so instead, I actually wish I could just send her this post of tips/advice so that she could heal and transition into Motherhood a lot easier.
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Postpartum Mood Disorders
I talk about Self-Care a lot, I know. But that’s because you have to take it seriously! You’ve heard “You can’t pour from an empty cup.” But this is even more true, while transitioning into Motherhood!
Postpartum mood disorders refer to a range of emotional and psychological conditions that can affect women after giving birth and these disorders can vary in severity and may require different types of treatment.
Sometimes, there’s nothing you can do… But this is why loving yourself extra and accepting support is so important!
Here are some common postpartum mood disorders and their early signs:
- Postpartum Blues:
- Early signs: Feelings of sadness, irritability, anxiety, mood swings, crying spells, fatigue, and trouble sleeping. These symptoms typically start within a few days of childbirth and can last for up to two weeks.
- Postpartum Depression (PPD):
- Persistent feelings of sadness, hopelessness, emptiness, or worthlessness. Loss of interest in activities, changes in appetite, trouble sleeping (insomnia or excessive sleep), difficulty bonding with the baby, overwhelming fatigue, irritability, anger, anxiety, and thoughts of harming oneself or the baby.
- Postpartum Anxiety Disorders:
- Early signs: Excessive worry or fear, restlessness, irritability, racing thoughts, trouble concentrating, sleep disturbances (insomnia or excessive sleep), physical symptoms such as rapid heartbeat, dizziness, nausea, or sweating.
- Postpartum Obsessive-Compulsive Disorder (OCD):
- Early signs: Intrusive, repetitive, or disturbing thoughts or images related to the baby’s safety or well-being. Compulsions or rituals such as excessive cleaning, checking on the baby repeatedly, or avoiding certain activities due to irrational fears.
- Postpartum Post-Traumatic Stress Disorder (PTSD):
- Early signs: Flashbacks or nightmares related to a traumatic childbirth experience, hypervigilance, avoidance of reminders of the trauma, mood swings, anxiety, irritability, difficulty concentrating, and trouble sleeping.
- Postpartum Psychosis:
- Early signs: Hallucinations (seeing or hearing things that are not there), delusions (strongly held false beliefs), confusion, rapid mood swings, extreme agitation or irritability, paranoia, disorganized thoughts or behavior, insomnia, and difficulty connecting with reality.
It’s essential to recognize that experiencing some mood changes after childbirth is normal due to hormonal fluctuations and the stress of new parenthood.
However, if these symptoms become severe and persistent, it’s crucial to seek help from a healthcare provider or mental health professional. Early intervention and support can significantly improve outcomes for women with postpartum mood disorders!
Self Care During Postpartum
- Nutrition & Hydration: Breastfeeding is such a wonderful way to bond with your baby while giving them the best start in life! But do know how many extra calories you’re burning now?? Like, around 300 to 500 calories per day! So have a water bottle next to you at all times, as well as high protein snacks. Set a timer on your phone for meals (it’s so easy to forget to eat) and focus on protein, grains and lots of color with your fruits and veggies.
- Sleep: “Sleep when baby sleeps!” Yeah, real easy to do with a million things on mind and a to-do list that’s never-ending… But sleep deprivation is like a gateway to PPD and PPA! So that to-do list? It can wait. Call a friend, family member or even a postpartum doula for help with the list! All babies do is eat, sleep and poop right? Honestly, adopt their schedule and do the same thing. Eat, sleep, bathroom and feed. That’s all you need to focus on! Something I could not live without during the whole first year was The Hatch. I loved that thing so much, when my daughter moved into her own room, I ended up having to get my own. I definitely recommended investing in a quality sound machine and monitor, The Hatch is both!
- Shower: Girl, don’t skip the shower. Have someone watch the baby or place the baby somewhere safe like a portable baby bouncer and shower. The warm water will help you relax, clear your mind, and feel refreshed, creating a peaceful moment of self-care that sets a positive tone for the day or helps you unwind after a long one. Trust me on this!
- Let Yourself Heal: Too many women try to “get back in-shape” and rush the process. Some couples will say they started being “active” again before the 6 week mark. There are people that will say they did both and are okay, that’s what is known as “Survivor’s Bias”. Just because someone or even a group can get away with something, doesn’t mean it’s safe. So, be patient with yourself and your body. The 5-5-5 rule is the best way to go about the first part of postpartum!
The 5-5-5 Rule
The 5-5-5 rule during postpartum is a helpful guideline for new mothers.
It suggests resting for 5 days in bed, staying within 5 feet of the bed for the next 5 days, and then being within 5 minutes of the bed for the following 5 days.
This gradual approach allows you to prioritize your recovery while gradually resuming daily activities and caring for your newborn.
Postpartum Bathroom Baskets
When you have to go to the bathroom, there’s now a whole routine you’ll have for at least the first couple of weeks. You’ll want a postpartum bathroom cart or caddy handy and stocked for each trip!
You’ll want to have:
- A Peri Bottle (The hospital does provide these, I suggest having one with an angled sprayer)
- Tucks Pads
- Dermoplast (also provided by the hospital, but I went through 3 cans)
- Earth Mama’s Perineal Spray
- Discreet Adult Diapers if you don’t care for the hospital mesh!
- Instant Cold Packs that double as a Maxi Pad!
When Can You Take A Bath?
At least four weeks is recommended before taking your first bath after giving birth. But you can always ask your healthcare provider, it may depend on what happens during your delivery! But in those first few weeks postpartum, your cervix is still somewhat dilated, regardless of whether you had a vaginal delivery or a c-section.
That doesn’t mean you can’t take a Sitz bath!
Sit in water that covers your vulvar area, a few times a day and that can help you heal and not be as “risky” as fully submerging.
Wait at least 24 hours after you have given birth to take a sitz bath!
When Does It Get Easier?
Postpartum looks different for everyone. There are general rules, practices, and statistics that say something different for each type of birth.
So what I will say, as frustrating as it may be to hear, take each day one day a time. Some women have uncomplicated births, start exercise and go about their lives as normal super quickly. They post cute newborn photos and are just so grateful to be a Mom! While others have normal or complicated births and it takes weeks, months or even in some cases, years to get back to normal. Sometimes even bonding with your baby can be difficult. For me, I struggled so much that bonding did not come easy for me and I felt incredibly guilty for the way I didn’t feel…
So, I want you to remember that not everything you see is everything that’s happening in someone’s real life. Do not compare your chapter to someone else’s and reach out for support when you need it!
Focus on you and your new little love!
Eat, sleep, bathroom and feed.
Love you!!
Education & Empowerment Childbirth Course
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