Preparing for Postpartum: Creating a Care Plan
Becoming a parent is one of the most exciting and life-changing experiences a person can have, but it can also be overwhelming. One of the best ways to mitigate the risks involved in developing postpartum mood disorders is to create a postpartum care plan. Having a plan in place can reduce anxiety and help create contingencies for when the unexpected happens.
A postpartum care plan should include several important aspects of self-care. Sleep, for example, is crucial for new mothers and very hard to get. Maintaining good sleep hygiene as best you can is essential, and a plan for how to ensure adequate sleep is a great way to start your care plan. Enlist the help of partners and/or family members to take shifts when possible and do what you can to ensure at least a 5 hour period of sleep will help you feel empowered to tackle the day. Create a bedtime ritual to tell your mind it's time to sleep. This can include a warm bath/shower, meditation, etc, avoiding electronics 30-60 minutes before bedtime, creating a sleeping environment with few stimuli, and eating a small protein snack before bed.
Next, think about your plan for feeding. Whether you choose to breastfeed or formula feed, it's important to have a plan in place for support if needed. This can include seeking out lactation consultants or support groups. Knowing where to turn for support can help you advocate for yourself and your baby so that you can stick to your plan if difficulties arise. Flexibility that allows for you to accept an alternate plan can help you to not feel overwhelmed and guilty should your plan change. Remember, a fed baby is best and there are benefits to whatever choice you make to feed your baby.
You also need to be fed! Preparing meals in advance before birth and having a plan for who can help with meals after birth can also be helpful for managing the stress and exhaustion that often comes with the postpartum period. There is no shame in accepting that casserole from the nice church ladies, registering for gift cards to DoorDash or another meal delivery service, and if you are nesting, think about adding a few meals to the freezer for convenience later when you don’t have the energy to cook.
Self-care measures are also essential for new mothers. These can include things like taking a warm bath (once you’re cleared by your doctor) or shower, practicing yoga or meditation, or getting a massage. Setting aside time for journaling, meditation, or a walk around the block by yourself counts as self-care. Scheduling time to watch your favorite show on your favorite streaming platform is also considered self-care. If you need extra support, consider a local support group (check out our events page, to see if our Perinatal Education & Support Group is currently happening) and visit with new moms like you who can help you navigate this experience. It's important to identify what self-care measures will fill your cup and make sure they are included in the plan because you matter.
While visitors can be a great source of support for new parents, it's also important to set boundaries. While you’re planning, try to have conversations with those close to you before the baby comes. Create a plan for how many visitors will be allowed in the hospital and during those first few days and weeks at home. Know what they can contribute when they visit, as this can help to manage the chaos that can come with a new baby. For example, you can ask visitors to bring a meal or offer to help with household chores instead of just stopping by to see the baby.
Lastly, it's important to have a plan for how household chores and taking care of the baby will be shared. This can include identifying who will fulfill what role and making sure that everyone is on the same page. Having a plan in place for these responsibilities can help to reduce the stress and tension that can come with the postpartum period. If resources allow, don’t feel ashamed in hiring services that can help spread the load. If someone tells you to “let them know if you need anything,” take them up on their offer and let them serve you!
Creating a postpartum care plan is a great way to mitigate risks involved in developing postpartum mood disorders. By including important aspects of self-care such as sleep, feeding, meals, self-care measures, visitors and household responsibilities, new parents can feel more prepared and in control during the postpartum period. It's also important to remember that it's okay to ask for help and make adjustments to the plan as needed.
