Practical self care for new, single, & seasoned moms
Motherhood takes a lot of sacrifice. In addition to the responsibilities of daily life—it’s easy to feel like you’re pouring from an empty cup. My hope behind this post is for all moms to find a sense of normalcy, connection, and peace during the ever-changing seasons of motherhood.
For new moms
Why self-care matters:
Physical Recovery: Pregnancy, labor, and birth put high demand on the body. It takes time to heal.
Emotional Health: Hormonal changes, combined with sleep deprivation and adjustment to this new phase can be overwhelming. A self care plan can help prevent burnout.
Bonding with your baby, partner, and older children can be better supported when you have the bandwidth to do so, and are well taken care of.
Steps to creating a plan:
Identify your needs
What do you think you’ll need the most postpartum?
A first time parent may need emotional support, reassurance, and time to process their birth experience.
A third time parent may be looking for practical help; like someone to help with household tasks or get older siblings ready and off to school.
Considering these additional circumstances might help you figure out where and what type of support you’re looking for:
-Whether you have a cesarean birth or vaginal birth
-How you plan to feed your baby
-If you’re a single parent or partnered
-If you anticipate a NICU stay after birth
-If you have a preexisting mental health challenge
-Whether you have a strong support system, or if support is limited
Build your support team
-Partner/Family: Discuss specific ways they can help, like handling night feedings or household tasks. Explaining to them what they should expect after baby can help everyone be on the same page about boundaries and responsibilities. Extended family can be supportive, however they can also be intrusive. Their level of involvement needs to be discussed in a way that is sensitive to everyone’s feelings.
-Postpartum Professional: Consider hiring a postpartum doula or newborn care specialist (NCS). A postpartum doula provides holistic care for mom, family, and baby. Different doulas have a range of specializations, so not all will offer the same services. For example, a sibling doula can assist you during and after birth by focusing on the needs and emotions of older siblings; while other doulas may have a focus on providing nutrition or supporting your physical recovery. If you’re looking for someone specializing in infant care and development, an NCS can offer guidance while also taking hands on care for baby.
-Friends: Create a list of trusted friends who can run errands, bring meals, or just listen. Maintaining healthy friendships can offer a sense of normalcy during a time of constant change.
Stay Nourished
-Cook and stock your freezer with meals you can easily reheat. Use a slow cooker or crock pot for hands-off cooking.
-Prioritize fiber rich foods that are easy to digest in the first few weeks postpartum.
-Leave snacks and water bottles around your home so you have easy access. One handed snacks like cheese sticks, trail mix, and granola bars
Include Mental Health Care
-Consider support groups if you’re feeling isolated. Even if you’re nervous to get out after baby, community can be a refreshing and validating in an experience that sometimes feels lonely.
-If you experience persistent sadness, anxiety, anger, obsessive thoughts, or paranoia reach out to someone you trust. Consider seeing a professional that specializes in perinatal mental health. Check the resources at the bottom of this post for hotlines, warm-lines, and support groups.
Incorporate Small Joys
-Add little things to your day that make you feel good. Sunlight, open windows, a favorite book, snack, or a cozy blanket can help to get through a rough day.
-A warm shower without interruptions
-Skin-to-skin cuddles with your baby
For single moms and moms of older children
Tap into the Community
Look for local organizations offering support for single parents. Mommy and me, play groups, library events, and homeschooling groups can be a great way to meet other parents.
Streamline Tasks
Use delivery services for essentials or have a trusted person pick up grocery orders.
Batch prep meals. If you’re pregnant it’s best to do this before baby arrives. If you already have multiple, or older children use weekends to meal prep and make the week ahead less stressful.
Schedule “Quiet Time” for Older Kids
Set aside a block of time for them to do an independent activity. Reading, coloring, stickers, building blocks, toy cars—anything that keeps their attention for a while so you can do your own thing nearby.
Move your body
Whether it’s walking, yoga, stretching, or dancing—it’s likely your little ones are happy to join you in any kind of movement.
San diego resources
Pelvic Floor Therapy/Cesarean Recovery
Www.mypt2go.com (Includes male pelvic floor therapy)
Www.empowerphysicaltherapy.net
Www.femme-strong.com
Www.shefitpt.com
Www.birthingbyheart.com (Belly binding, vaginal steam, postpartum cooking)
Movement/Physical Wellness
Www.drlizchiro.com (Holistic chiropractic care for moms & babies)
Breathe Fitness by Robin Naughton (Home visits and in-studio postpartum fitness)
Www.sarahfeinsteincmt.com (Prenatal and postpartum massage)
Www.yesyogalove.com (Baby yoga + me, free postpartum support group)
Sandiego.fit4mom.com
Nutrition
Www.nuturefromscratch.com
Www.mealtrain.com
Mental Health
San Diego Access & Crisis—Suicide prevention (800-479-3339)
San Diego Postpartum Health Alliance— www.postpartumhealthalliance.org—Warmline. English & Spanish (1800-944-4773)
National Maternal Health Hotline. Call or Text in English & Spanish. Interpreter service available. 24/7. Free and confidential— (1-833-852-6262)
Center for Community Solutions—Relationship and sexual violence—www.ccssd.org
National Crisis Hotline—Text HOME to 741741 anytime about any type of crisis.
Www.therapyforcaliforniamoms.com (Virtual therapy)
Www.imaginetherapyca.com (Individual therapy and postpartum wellness groups)
Www.motherthrivetherapy.com (Pregnancy, postpartum, birth trauma, medically complex kids, infertility and loss therapy)
Www.nurturebeyondbirth.com (Birth and postpartum coaching, self-care practices and community support)
Birth and Postpartum Doulas
Www.kanibiordoula.com (Labor support, meal prep, birth recovery support, infant care)
Www.birthwithblaise.com (Birth & postpartum planning workshops, sibling preparation, experienced with single parents)
Www.newmothercaregiving.com (Free e-book on post birth recovery meal planning. Birth doula, Ayurvedic postpartum care, massage, belly binding, birth classes)
Www.doulasofnorthcounty.com
Breastfeeding
Www.sandiegolactation.com (Lactation, pumping, weaning, bereavement)
Sharp Mary Birch New Beginnings Boutique (Lactation consultants work in the gift shop)
San Diego Breastfeeding Center
Www.borntoblossom.com (Office & home visits)
Www.babygartenstudio.com (Free breastfeeding support group, Baby sign, baby massage, and baby yoga classes)
Child Safety
Child Passenger Safety Technician (CPST) Callie Kalinyuk—Car seat installation and harnessing safety. Private appointments or at Rady’s twice per month—(760-679-9319) or yalublutaksi@gmail.com
Homeschooling Moms Group
Wildandfree.org (Nature outings, book clubs, play groups & more)
