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.

Postpartum Depression in Dads

Paternal Postpartum Depression

Postpartum depression (PPD) is often associated with women after childbirth, but did you know that men can also experience postpartum depression? It makes sense to assume that Postpartum Depression only happens to the birthing person. However, with new research on the topic, we are learning so much about how partners are vulnerable to Perinatal Mood and Anxiety Disorders. One in ten men will experience a Paternal Postpartum Depression after the birth of baby. While the prevalence of PPD in men is lower compared to women (1 in 5 women will experience a Perinatal Mood or Anxiety Disorder), it can still have significant effects on both the father's well-being and the family dynamics.

Postpartum depression in men or paternal postpartum depression typically occurs within the first few months after the birth of a child, although symptoms can manifest later as well.

Causes of Paternal Postpartum Depression:

• Hormonal changes: Like women, men's hormone levels can also fluctuate during their partner's pregnancy and after childbirth, which may contribute to emotional changes.

• Lack of sleep: Newborns often disrupt regular sleep patterns, leading to sleep deprivation, which can exacerbate feelings of stress and depression.

• Psychological factors: The challenges of adjusting to new parental roles, financial concerns, changes in the relationship dynamics, and the responsibility of caring for a newborn can all contribute to stress and depression.

• History of depression or mental health issues: Men with a history of depression or anxiety may be more susceptible to developing postpartum depression.

• Lack of social support: Feeling isolated or unsupported during this significant life transition can increase the risk of developing depression.

Signs and Symptoms:

The signs and symptoms of postpartum depression in men can be similar to those experienced by women and may include:

• Persistent feelings of sadness, hopelessness, or emptiness.

• Fatigue or loss of energy.

• Changes in appetite or weight.

• Difficulty sleeping or sleeping too much.

• Withdrawal from family and friends.

• Irritability or anger.

• Loss of interest in activities once enjoyed.

• Feeling overwhelmed or unable to cope with responsibilities.

• Thoughts of harming oneself or the baby (if experiencing such thoughts, immediate professional help should be sought).

Seeking Help:

It's essential for men experiencing postpartum depression to seek help and support. Unfortunately, societal expectations and stigmas surrounding mental health in men can make it challenging for them to discuss their feelings openly.

If you or someone you know is showing signs of postpartum depression, consider the following steps:

• Talk to a healthcare provider or mental health professional who has experience in perinatal mental health. They can provide an accurate diagnosis and recommend appropriate treatment options.

• Engage in open communication with your partner and other family members about what you're experiencing. Building a support system can make a significant difference.

• Take time for self-care and prioritize your well-being. This can include getting enough rest, engaging in physical activity, and seeking activities that bring you joy.

• If you're part of a new parents' group or have friends who are new parents, share your experiences and concerns. You might find that others have similar feelings, and this can reduce feelings of isolation.

• Consider couples or family therapy to improve communication and understanding between you, your partner, and the baby.

Postpartum depression is treatable, and seeking help is a sign of strength and care for both yourself and your family. Early intervention and support can lead to a faster recovery and better overall well-being.

For more information on this topic and resources, please visit Postpartum Support International:

https://www.postpartum.net/get-help/help-for-dads/

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.