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!

Ever Evolving Identity in Motherhood

Identity Changes in Motherhood

I wanted to bring to light something that has been really showing up in my practice lately- Identity changes in motherhood. It is a big conversation and each evolution to motherhood and within motherhood is different. The common ground however is that it is life-changing. I often say having a baby is such a “profound” event in a woman’s life. The shift alters everything and turns oneself sideways or upside down.

Moms come to me wanting to explore why they don’t feel like themselves anymore. I often hear thoughts from moms around not being fun anymore, or being angry all the time or mourning the loss of who they once were. These are common thoughts and can be concerning to the individual.

Becoming a parent, particularly after having a baby, can bring about significant changes in their identity. Here are some common ways in which identity may undergo changes after having a baby:

• Parental Identity: The most obvious change is the emergence of a new parental identity. Becoming a mother or father often becomes a central aspect of one's self-concept, with new responsibilities, challenges, and joys associated with parenthood.

• Prioritizing Family: With the arrival of a baby, priorities often shift. The focus on one's own needs may take a backseat to the well-being and care of the child. This can lead to changes in how individuals view their own roles and responsibilities.

• Changes in Relationships: Parenting can also influence relationships with a partner, friends, and family. The dynamics of these relationships may shift as new priorities and responsibilities emerge.

• Career and Ambitions: The arrival of a baby may prompt reevaluation of career goals and aspirations. Some individuals may choose to adjust their career paths or make decisions based on what is best for the family.

• Self-Image: Body image and self-esteem can be influenced by the physical changes that accompany pregnancy and childbirth. Adjusting to these changes and accepting a new self-image can be a part of the postpartum experience.

• Time Management and Prioritization: Parents often find themselves managing time differently, with a heightened focus on prioritizing tasks that are essential for the well-being of the child. This shift in time management can influence personal and professional aspects of life.

• Emotional Changes: The emotional landscape also undergoes significant changes. Parenthood can bring about a range of emotions, from overwhelming love and joy to feelings of stress, anxiety, and exhaustion.

These changes are highly individual and can vary from person to person. Some individuals may embrace the new identity seamlessly, while others may face challenges in adjusting. Challenges from coping with the adjustment can include anxious or depressive symptoms, loneliness, isolation, anger or resentment. Seeking support from friends, family, or professional resources can be beneficial during this transformative period. Additionally, open communication with a partner can foster understanding and collaboration as both individuals navigate the changes that come with parenthood. You are never alone and with help you can get through this.

Get To Know Your Pelvic Floor

Have you thought about your pelvic floor lately? Some aspects of women's health, like the pelvic floor, may not receive as much attention in conversations about pregnancy and motherhood. Open and honest conversations about women's health, including pelvic floor issues, should be encouraged to ensure that individuals are well-informed and supported throughout their journey into motherhood.

After giving birth, many women experience challenges related to their pelvic floor. The pelvic floor is a group of muscles, ligaments, and tissues that support the pelvic organs, including the bladder, uterus, and rectum. The pelvic floor plays a vital role in supporting the pelvic organs, maintaining continence, and ensuring proper functioning during various activities. As a therapist, my mind goes to what the implications could be when our physical health is not attended to, what emotions and feelings arise when we are uncomfortable or in pain and how that impacts our relationships with our babies and partners.

Pregnancy, childbirth, and the hormonal changes associated with these events can lead to various pelvic floor issues. Here are some common pelvic floor challenges women may face after having a baby:

1. Pelvic Organ Prolapse: This occurs when one or more pelvic organs, such as the bladder, uterus, or rectum, descend into the vaginal canal due to weakened pelvic floor muscles and ligaments. It can lead to feelings of pressure, discomfort, or even pain in the pelvic region.

2. Urinary Incontinence: Many women experience leakage of urine when laughing, sneezing, coughing, or engaging in physical activities due to weakened pelvic floor muscles. This is known as stress urinary incontinence. Some women may also experience urge incontinence, which is a sudden and strong need to urinate.

3. Fecal Incontinence: Weakened pelvic floor muscles can also result in difficulty controlling bowel movements, leading to leakage of stool.

4. Pelvic Pain: Some women may experience pelvic pain after giving birth, which could be due to trauma during childbirth, inflammation, or muscle tension in the pelvic region.

5. Sexual Dysfunction: Pelvic floor challenges can impact sexual function, causing discomfort or pain during intercourse.

6. Muscle Weakness: Pregnancy and childbirth can lead to weakened pelvic floor muscles. Weak muscles may contribute to the challenges mentioned above.

7. Diastasis Recti: This is a separation of the abdominal muscles that can occur during pregnancy. While not directly related to the pelvic floor, it can impact core stability and contribute to pelvic floor challenges.

8. Scar Tissue: If you had a vaginal tear or episiotomy during childbirth, scar tissue can form and potentially cause discomfort.

There are many preventive movements and strategies to prevent issues related to the pelvic floor after giving birth. Here are some steps you can take to address and manage pelvic floor issues after having a baby:

1. Pelvic Floor Exercises: Kegel exercises are designed to strengthen the pelvic floor muscles. A pelvic floor physical therapist can provide guidance on proper technique and exercises tailored to your needs.

2. Healthy Lifestyle: Maintaining a healthy weight and staying active can help support overall pelvic floor health.

3. Proper Lifting Techniques: Learning how to lift objects safely, especially when caring for your baby, can reduce strain on the pelvic floor.

4. Hydration and Diet: Maintaining proper hydration and consuming a balanced diet with sufficient fiber can help prevent constipation, which can exacerbate pelvic floor challenges.

5. Pelvic Floor Physical Therapy: A specialized physical therapist can assess your pelvic floor function and create a personalized rehabilitation plan.

6. Medical Interventions: In some cases, medical interventions like medication or surgery might be necessary. Consult a healthcare provider to explore these options.

Please discuss any pelvic floor challenges you're experiencing with a healthcare provider or Pelvic Floor Therapist. They can provide personalized guidance and recommendations based on your specific situation.