Don’t Forget a Postpartum Plan
Most expecting parents spend months preparing for labour and delivery, but the postpartum period often arrives with far less planning. The weeks after birth are physically intense, emotionally unpredictable, and deeply transformative. Preparing ahead of time can make recovery smoother and help families feel more supported during the transition into parenthood.
Here are three areas where we see parents don’t spend a lot of time planning or considering:
Prepare Your Support System Early (this also includes setting boundaries!)
The first 2 weeks of postpartum are especially difficult. You are recovering from birth, whether that be vaginal or cesarean, learning how to feed your baby, experiencing a wild change in hormones, all while dealing with some of the worst sleep deprivation you have ever experienced (fun, right?) These are the days where you need the most support.
Here are a few things we find the most helpful:
A partner taking parental leave - if possible have your partner take a minimum of 4-6 weeks
Family helping with meals or household tasks - I am a big fan of lists! People want to be helpful and need things to do. I also encourage clients to let friends and family know that if they stop by they either need to bring food or do a load of dishes:)
Have friends/family drop off groceries - one of the best ideas I ever heard of was to drop the groceries off at the door and text when you have driven about a block away. That way the groceries are there, but the parents do not feel obligated to visit with you!
Hire a postpartum doula! (obviously we are a little biased, but seriously, hire a doula). Whether that’s daytime support to help with babycare, around the house and education or overnight so you and your partner can get a little extra sleep...or both!
This next one can be a little controversial - if you have older children that are in daycare, keep them in daycare! Often we see parents take older kids out of daycare because they are home and think, why not? But in reality it disrupts the regular flow of the household and routine. If older kids stay in daycare then you have more time to rest, recover and bond with the new baby
Set boundaries! You do not have to have people over (and yes, this includes Grandparents) if you are not ready. Postpartum is an incredibly vulnerable time and you have the right to space.
Understand Physical Recovery
Postpartum recovery looks different for everyone. Vaginal births, assisted deliveries, and caesarean sections all involve healing, fatigue, and physical limitations. Basically when the final stage of birth is complete, the delivery of the placenta, it leaves a large wound (where the placenta has detached from the uterus). This is a wound that you cannot see or even feel, but it needs time to heal. Not to mention, any tearing from a vaginal birth, even when stitches are not needed or the biggest one of all, major abdominal surgery from a c-section. Your body just went through something monumental....so no, going grocery shopping on day 3 is not advised!
Here are few things to consider when healing from birth:
The 5 day rule - stay in bed/couch/stationary as much as possible for the first 5 days home. Obviously, it’s good to also move your body and you will need to use the bathroom, shower, go to those first appointments etc, but keep it minimal. If you have a multi level house, plan to be set up on one floor for the day, so you only have to use the stairs once or twice
Stock your home for recovery. We live in a world where we can get things quickly delivered, but it is much easier to have certain items readily available: peri bottles, large pads or depends, padscicles, nipple cream, sitz bath to name a few.
Have comfortable, loose and breathable clothing
Pain medication should be readily available
Protect Your Mental Health
The emotional transition into parenthood can be intense. Hormonal changes, sleep deprivation, physical recovery, and identity shifts can all affect mental health. It is one of the most unexpected aspects of postpartum for a lot of families and often takes them by surprise.
Here are a few areas where new parents should focus:
Understanding the difference between baby blues, Postpartum Depression, Postpartum Anxiety and Postpartum Psychosis
If you experience depression or anxiety outside of pregnancy, have a discussion prenatally with your family doctor or therapist about how to seek help if you need it.
Have a list of resources in an easy accessible place in your home
Book a “just in case” appointment with your therapist in the weeks after your due
date if you do not see them regularly
Educate your partner on the signs of PPD and PPA as they will be the ones who
notice it first
There is no one-size-fits-all approach to postpartum recovery. After all, every person and every birth are unique. Some of these tips may be exactly what you needed to hear and others may not work for you. That’s okay! We encourage you to take what works and leave the rest.