Your Free Postpartum Planning Guide

Last year, I shared that the Best Thing You Can Do For Yourself when you are pregnant is to create a Postpartum Plan. Well, here I go again emphasizing just that. This time I created a free template that you can use to create your vision for one of the most sacred and vulnerable times in your life. It organizes how you will obtain support, and how you will care for yourself, baby, and family. It also provides some free tips on how to care for yourself emotionally and physically.

Put it on your fridge. Send it to all the pregnant people you know. Shout it from the rooftops! Moms need to know. Everyone in the family needs to know. A birth plan is great. A Postpartum Plan is even better!

Best Thing You Can Do For Yourself When You Are Pregnant: Create A Postpartum Plan

Please Do this for your future self

Creating your Postpartum Plan 101:

Prenatal appointments focus on development of the fetus and health of the mother. Regular check-ups and monitoring of the baby's growth are vital to detect any potential complications early on, allowing for timely intervention and management. And rightly so. It is a vulnerable time and prenatal care creates better outcomes for mother and baby.

Also, so much emphasis is given in creating a birth plan. What kind of birth do you want? Do you want pain relief in the form of medication? Who do you want in the room? Do you want to be induced? The questions go on.

But what about after baby arrives? One thing you can do for your future self is to think about how you’d like your Fourth Trimester to go. How do you want it to look? Even if this is your first birth, you can plan for some things to bring you comfort. Think about how you want to be supported.

I’ve created a comprehensive guide to help you navigate the postpartum period:

Before Birth:

1. Create a Support Network: Reach out to family, friends, or a postpartum doula who can offer emotional support, help with household chores, and provide guidance during this time.

2. How will you communicate with your partner when things get hard? Talk with your partner soon to plan for how you’d like to tackle difficult conversations after baby.

3. Prepare Meals: Cook and freeze nutritious meals in advance, or consider meal delivery services. Nutrient-rich foods will aid in your recovery and energy levels.

4. Arrange Help: Plan for someone to assist you with household tasks, childcare, and errands for the first few weeks.

5. Stock Up on Essentials: Ensure you have diapers, wipes, baby clothes, feeding supplies, and any other baby essentials ready before the baby arrives.

6. Create a Comfortable Space: Set up a cozy and organized space where you can rest, nurse, and bond with your baby.

7. Learn About Breastfeeding: Attend breastfeeding classes, if possible, and gather resources for breastfeeding support.

8. Just in case, research some Postpartum Therapists to have at the ready in case you have symptoms that go beyond “baby blues.”

During the Postpartum Period:

1. Self-Care: Prioritize your own well-being. Rest when you can, stay hydrated, and eat nourishing foods.

2. Accept Help: Don't hesitate to accept assistance from friends and family. Let them know how they can best support you.

3. Sleep: Sleep deprivation is common with a newborn. Try to nap when your baby sleeps, and consider sharing nighttime duties with a partner if possible.

4. Feeding: Whether breastfeeding or formula-feeding, follow your baby's cues. Reach out to a lactation consultant or pediatrician for any feeding concerns.

5. Routine Medical Visits: Schedule postpartum check-ups for both you and your baby. Monitor your physical and emotional well-being closely.

6. Emotional Health: Keep an eye out for signs of postpartum depression or anxiety. Don't hesitate to seek professional help if you're struggling emotionally.

7. Bonding: Spend quality time bonding with your baby through skin-to-skin contact, talking, and gentle touch.

8. Limit Visitors: While visitors mean well, limit their number during the early weeks to avoid overwhelming yourself.

9. Maintain Communication: Keep open lines of communication with your partner. Discuss responsibilities, emotions, and adjustments regularly.

Beyond the First Few Weeks:

1. Gradual Resumption of Activities: As you feel comfortable, gradually resume light exercises and social activities.

2. Parenting Classes: Consider taking parenting classes to gain knowledge and confidence in your new role.

3. Personal Time: Make time for yourself, even if it's just a short walk or a relaxing bath. Self-care remains important.

4. Connect with Other Parents: Join local parenting groups or online communities to connect with other parents who can relate to your experiences.

5. Continued Support: Maintain your support network and don't be afraid to seek assistance as needed.

Remember that every postpartum experience is unique. Be patient with yourself, and don't hesitate to adjust your plans as you go along. Flexibility is key during this transformative time.

Outside support is available too. Please reach out for extra support during this time including from a counselor, doula, therapist, or medical professional. You are not alone.

Navigating the NICU

NICU Stay? Here Are Some Helpful Tips

you will get through this

A NICU (Neonatal Intensive Care Unit) survival guide is designed to help parents and families navigate through the challenging and emotional journey of having a baby in the NICU. Here are some essential tips and strategies to help you cope and support your baby during this time:

• Educate Yourself: Learn about the NICU environment, equipment, and medical terms. Understanding what the medical team is doing for your baby can reduce anxiety and help you feel more involved in your baby's care.

• Communicate with the Medical Team: Establish open and honest communication with the doctors and nurses. Don't hesitate to ask questions, seek clarification, and voice your concerns. They are there to support you and your baby.

• Take Care of Yourself: NICU stays can be emotionally and physically draining. Make self-care a priority by getting enough rest, eating well, and seeking support from friends, family, or support groups.

• Celebrate Milestones: Celebrate every small progress your baby makes, no matter how minor it may seem. Each step forward is significant in the NICU journey.

• Kangaroo Care: If allowed, practice skin-to-skin contact (kangaroo care) with your baby. It promotes bonding, regulates the baby's temperature, and offers numerous other benefits.

• Be Involved in Care: Participate in your baby's care as much as possible. Ask the medical team if you can help with feeding, diaper changes, or other aspects of daily care.

• Keep a Journal: Document your baby's journey in a journal. It can serve as a therapeutic outlet and help you keep track of your baby's progress.

• Lean on Support: Seek emotional support from friends, family, or support groups. Surround yourself with people who understand and empathize with what you're going through.

• Avoid Comparisons: Each baby in the NICU is unique, and their progress will differ. Avoid comparing your baby's journey to others and focus on your baby's individual path to recovery.

• Limit Stressful Triggers: If possible, limit exposure to stressful situations and environments. Practice relaxation techniques to manage stress.

• Be Prepared for Setbacks: Understand that setbacks are common in the NICU. Try to stay resilient and hopeful, even during challenging times.

• Ask for Help: Don't hesitate to ask for help when you need it. Friends and family may want to support you but may not know how. Be specific about what you need.

• Access Resources: Many hospitals have resources for NICU families, such as social workers, counselors, and support groups. Take advantage of these resources to help you cope.

• Document Information: Keep track of medical updates, treatment plans, and conversations with the medical team. This can help you stay informed and organized.

• Take Breaks: It's okay to step away from the NICU for short breaks to recharge and regroup. Taking care of yourself allows you to better care for your baby.

Remember that the NICU journey is unique for every family. Be patient with yourself and your baby, and remember that you are not alone. Lean on your support network, and always advocate for your baby's well-being while working closely with the medical team.

How To Choose a Therapist

How To Choose A Therapist

time to take inventory of your preferences

Welcome to your journey to find support. Glad you can make it. It is not easy to even make the first steps. You know, vulnerability. It’s hard.

Choosing a psychotherapist is an important decision that can have a significant impact on your mental and emotional well-being. Here are some steps to help you find the right psychotherapist for your needs:

• Identify your specific needs: Determine what issues or challenges you want to address in therapy. Different psychotherapists have expertise in various areas, such as anxiety, depression, trauma, relationship issues, etc. Understanding your needs will help you find a therapist with the appropriate specialization.

• Research different types of therapy: There are various approaches to psychotherapy, including cognitive-behavioral therapy (CBT), psychodynamic therapy, humanistic therapy, and more. Research these different types to see which one aligns best with your preferences and goals.

• Seek recommendations: Reach out to friends, family, or colleagues who have experience with psychotherapy and ask for recommendations. Personal referrals can be valuable as they come from people you trust.

• Check credentials and licenses: Ensure the therapist is licensed and accredited by a reputable professional organization. Check their qualifications, education, and certifications to ensure they have the appropriate training to provide psychotherapy.

• Read reviews and testimonials: Look for reviews or testimonials from previous clients to get a sense of the therapist's effectiveness and approach.

• Consider logistics: Think about practical considerations such as the therapist's location, office hours, fees, and payment options. Make sure the logistics are manageable and convenient for you.

• Interview potential therapists: Many therapists offer a free initial consultation or a brief phone call. Take advantage of this to get to know the therapist and ask questions about their approach, experience, and how they handle specific issues. This interaction will give you a sense of their personality and whether you feel comfortable talking to them.

• Trust your gut: Pay attention to how you feel during the interview or initial consultation. Trust your instincts; if you feel comfortable and understood, that's a positive sign.

• Consider cultural fit: If cultural background or beliefs are essential to you, look for a therapist who understands and respects your cultural values and perspectives.

• Check for ethical standards: Make sure the therapist adheres to ethical standards and guidelines set by professional organizations.

• Evaluate the therapeutic relationship: Remember that the quality of the therapeutic relationship is crucial to successful therapy. The therapist should be empathetic, non-judgmental, and genuinely interested in your well-being.

• Be open to change: If you find that you're not making progress or don't connect well with a therapist after a few sessions, it's okay to switch therapists. Sometimes, finding the right fit may take some trial and error.

Overall, choosing a psychotherapist is a personal process. Take your time to do your research, ask questions, and find someone who can support you on your journey to better mental health. You deserve it.

Postpartum Depression Self Care Tips

Postpartum depression is a serious condition that can affect new mothers after childbirth. Signs and symptoms of postpartum depression vary. One in five mothers experience a perinatal mood disorder. Symptoms go beyond the severity of “baby blues.” Where baby blues usually last the first few weeks, postpartum depression or postpartum anxiety is longer in duration and carry more severe symptoms. Symptoms can include excessive worry, irritability, withdrawal, hopelessness, crying spells, changes in appetite, difficulty sleeping when baby sleeps, mixed emotions about the baby.

It's essential to seek professional help if you or someone you know is experiencing postpartum depression. In addition to seeking medical advice and therapy, self-care can play a vital role in managing and recovering from postpartum depression. Here are some self-care practices that may help:

• Rest and Sleep: Sleep deprivation can worsen depression symptoms, so try to rest whenever possible. Enlist the help of your partner, family, or friends to take care of the baby while you get some much-needed rest.

• Nutrition: Proper nutrition is crucial for both physical and mental well-being. Focus on a balanced diet that includes fruits, vegetables, whole grains, and lean proteins. Avoid excessive caffeine and alcohol, as they can exacerbate anxiety and depression.

• Exercise: Regular physical activity, even if it's just a short walk, can help release endorphins and improve mood. Consult your healthcare provider before starting any exercise regimen, especially if you've recently given birth.

• Social Support: Reach out to friends, family, or support groups to talk about your feelings and experiences. Connecting with others who may have gone through similar challenges can be very beneficial.

• Mindfulness and Meditation: Practices like mindfulness, meditation, and deep breathing exercises can help reduce stress and improve your emotional well-being.

• Avoid Isolation: Postpartum depression may lead to feelings of isolation. Try to engage in social activities, even if it's just a short outing or a phone call with a friend.

• Set Realistic Expectations: Avoid putting too much pressure on yourself to be the "perfect" mother. It's okay to ask for help and take things one step at a time.

• Journaling: Writing down your thoughts and emotions can be cathartic and help you process your feelings.

• Limit Stress: Try to identify stress triggers and find ways to minimize their impact. This may involve saying no to additional responsibilities or seeking help with household tasks.

• Art and Creativity: Engaging in creative activities can be therapeutic. Whether it's drawing, painting, writing, or crafting, expressing yourself artistically can help you process your emotions.

• Be Kind to Yourself: Practice self-compassion and avoid self-criticism. Remember that postpartum depression is a medical condition and not a reflection of your worth as a person or a mother.

• Seek Professional Help: While self-care is important, it's essential to remember that postpartum depression often requires professional treatment. Don't hesitate to reach out to healthcare providers, therapists, or counselors for support and guidance.

Remember that postpartum depression can occur anytime within the first year and it is treatable, and with the right support and care, many women can recover and thrive.Early assessment and treatment is critical. If you or someone you know is struggling with postpartum depression, don't hesitate to seek help from a healthcare professional.