Planning for Postpartum Mental Well-being
We’ve all heard of birth plans but what about a postpartum mental health plan?
As you prepare to welcome your new baby, it's important to consider your mental well-being postpartum. The postpartum period can be a rollercoaster of emotions and adjustments, meaning it's crucial to take care of your mental health during this time. This can be especially necessary for birthing people at higher risk of perinatal mood and anxiety disorders (PMADs). Having a plan during pregnancy and putting some practical tools in place can help to alleviate and even prevent PMADs, relationship breakdown, and adjustment difficulties.
Rock Your Postpartum Plan
Here are some practical tips to promote postpartum mental well-being while still pregnant:
1. Know Yourself: This might seem a bit unconventional but I start with it because it will impact everything else. How do you know when you’re not doing well? What would you want your future self and others to know? Do you isolate or avoid socialising? Engage in repetitive numbing activities (like social media scrolling, for example)? Forget to eat? Unable to fall sleep? Have less patience? Resort to perfectionist tendencies? Truth is, it’s hard to be objective when we’re struggling so reflect on these questions and communicate this to your loved ones and support network now so that they can watch out for you. Which brings us to…
2. Build a Support System: This one goes without saying but it’s not always easy, especially if you don’t live near family (I totally get it!). We’re told that raising a child requires a village but a lot of don’t have a solid one. This means you need to take the time to build it yourself and doing it during your pregnancy is easier than postpartum when you really need it. Surround yourself with supportive friends, family, and healthcare providers. This includes making a list of people you can call if needed (seriously, write it down) or researching free baby drop-in and parenting groups in Ottawa and mapping the days it’s available out on a calendar. Joining a support or play group for new parents can help you feel less isolated and provide you with valuable tips and advice and you want this info at your fingertips. Furthermore, consider hiring a postpartum doula if feasible or look into a “mother’s helper” - check your neighbourhood Facebook groups for teenagers who can work with children and provide practical help around the house or watching older children while you care for baby. Also, Ottawa Public Health provides public health nursing services that can provide support in your home and help connect you to resources so keep their number or website handy in your planning. I also recommend starting therapy BEFORE the baby arrives to help impart self-care and stress management skills but also so you have someone to contact after baby arrives if you need immediate support. This is especially important if you are at a higher risk for PMADs.
3. Talk About Sleep: Sleep deprivation can take a toll on your mental health and prolonged, it is a major risk factor in PMADs. If you do nothing else from this list, please focus on this one. Talk to your partner or someone else you’re close to that can assist in you getting the sleep you need. Don't be afraid to ask for help with nighttime feedings so you can get some uninterrupted sleep; a minimum of 4-5 hours uninterrupted on a regular basis is crucial. Maybe ask extended family to come over regularly to allow you to nap or take the overnight shift if not breastfeeding. Be sure to state your needs upfront during your pregnancy so that everyone is on board.
4. Plan to Eat Well: Physical health and mental health are intimately connected. Eating a nutritious diet can help support your mental health in providing vital macro and micronutrients (some of which become depleted during pregnancy). Aim to eat a variety of fruits, vegetables, whole grains, and lean proteins. Stay hydrated and limit caffeine and drug or alcohol intake. Assign grocery duty to someone else, maybe get them delivered or if you can swing it, consider a meal delivery service. Try to prep a bunch of ready to heat meals or easy snacks, like muffins, protein balls, or smoothie bags in advance (Pinterest is full of ideas!) and pop in the freezer until you need it. And it needs to said: please let go of the pressure to “get back to pre-baby weight”; focus on being your best and most well-nourished self for you and your baby.
5. Communicate with Your Partner: If you have a partner, be prepared for parenthood to impact your relationship in big ways. Having a baby can test even the strongest relationships. Examples of things to talk about and come to a decision about beforehand include, division of labour, possibly outsourcing certain tasks, goals and priorities for the year ahead, how to obtain time alone for hobbies/rest/sense of self and how often, how often do you expect to do things/outings together as a family, budgeting and finances, how you’ve each coped with challenges in the past and what you’ve learned from it. It can be tempting to think “we’ll cross that bridge when we come to it” or thinking you and your partner are on the same page. However, you’re two unique people, potentially with unique ideas about what family life involves - start the convo now.
6. Practice Somatic and Self-Compassion Techniques: The postpartum period involves lots of change and even the most positive changes can bring some stress. Somatic and mindfulness practices, such as loving kindness meditation for example or various movement-based grounding techniques, can help reduce stress and improve your mental well-being. Try to incorporate these practices into your daily routine during your pregnancy so that they are second nature for after baby arrives. If unfamiliar with these tools, please reach out and I can help.
Remember, it's normal to experience a range of emotions during the postpartum period. Taking care of your mental health is just as important as taking care of your baby. By following these tips and seeking help when needed, you can promote a positive postpartum mental health experience. And any point, either during pregnancy or after birth, I’m available to help. Please reach out if looking for perinatal counselling in Ottawa or virtually throughout Ontario.
