Navigating the Postpartum Journey: My Experience & Tips for Self-Care
It had been over 20 years since I last had a baby, so finding my "new normal" this time around felt like starting from scratch in many ways. I quickly realized that flexibility and grace were very important because everything from my routines to my mindset, needed adjusting.
The postpartum period brought a wave of emotions for me, some expected, others completely surprising. While things began to settle around six weeks postpartum, those early days were filled with sleepless nights, wrapping my mind around using childcare, and finding the perfect place for my baby. It can be quite challenging to find quality child care providers you trust, and sometimes what seemed like the right fit at first may not work out. In those moments, it’s important to lean on your village—be it family, friends, or trusted members of your community for support. Even having someone step in for a few hours can give you the space to regroup, handle other responsibilities, or simply rest and take care of yourself.
One thing I want to emphasize is that every pregnancy and postpartum journey is unique. You might be navigating this transition with a supportive partner, as a single mom, or somewhere in between. You might be surrounded by a village of help, or you might feel like you're doing it all on your own. Wherever you are, your experience is valid.
Evidence-Based Ways to Care for Yourself Postpartum
These supportive strategies backed by research and clinical best practices not only helped me, but have also been shown to help many new moms adjust more smoothly during the postpartum period:
1. Prioritize Sleep (Even in Small Doses)
Sleep deprivation is a major stressor in the postpartum period. While uninterrupted sleep may be rare, short, restorative naps can significantly improve mood, focus, and emotional regulation (Okun, 2016).
2. Eat Regularly and Nourishingly
A well-balanced diet helps your body heal and supports your mental health. Nutrients like omega-3s, iron, folate, and protein have been linked to lower rates of postpartum depression (Leung & Kaplan, 2009).
3. Gentle Movement
Even light physical activity, like walking or stretching, can lift your mood and help with fatigue. Experts recommend slowly reintroducing movement when you're physically ready, as it boosts circulation and reduces stress (ACOG, 2021).
4. Stay Connected
Social support is crucial for emotional well-being. Regular connection with others, even through short conversations or text messages, can reduce feelings of isolation and lower the risk of postpartum depression (Dennis & Letourneau, 2007).
5. Practice Mindfulness or Deep Breathing
Mindfulness and breathwork are powerful tools. Even just a few minutes of deep breathing or grounding exercises can reduce stress and anxiety in new moms (Dimidjian et al., 2016).
6. Know When to Ask for Help
If you're feeling consistently overwhelmed, sad, or anxious, don't wait to seek help. Therapy is an evidence-based, effective way to support postpartum mental health, process what you’re going through, and develop coping strategies that work for you.
Therapy for Postpartum Support in North Little Rock, AR and Online
At Marryland Therapy & Consultation, we specialize in therapy for life transitions like new moms, postpartum depression, and anxiety. Our licensed therapists provide individual therapy both in-person in North Little Rock, Arkansas, and online across the state, offering flexible, compassionate support wherever you are.
You don’t have to navigate this alone. Individual psychotherapy might be a good fit for you—struggling, thriving, or somewhere in between. You deserve support.
Reach out today: marrylandtherapy.com
References:
American College of Obstetricians and Gynecologists (ACOG). (2021). Physical activity and exercise during pregnancy and the postpartum period. https://www.acog.org
Dennis, C.-L., & Letourneau, N. (2007). Global and relationship-specific perceptions of support and the development of postpartum depressive symptomatology. Social Psychiatry and Psychiatric Epidemiology, 42(5), 389–395.
Dimidjian, S., Goodman, S. H., Felder, J. N., Gallop, R., Brown, A. P., & Beck, A. (2016). Staying well during pregnancy: A randomized trial of mindfulness-based cognitive therapy for prevention of depressive relapse/recurrence in women with a history of depression. Journal of Consulting and Clinical Psychology, 84(2), 134–145.
Leung, B. M. Y., & Kaplan, B. J. (2009). Perinatal depression: Prevalence, risks, and the nutrition link—a review of the literature. Journal of the American Dietetic Association, 109(9), 1566–1575.
Okun, M. L. (2016). Sleep and postpartum depression. Current Opinion in Psychiatry, 29(6), 490–496.
Postpartum mental health support in North Little Rock, AR, and virtually across Arkansas.
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LeCole Barnes, LCSW – Marryland Therapy & Consultation | North Little Rock, Arkansas