8 Ways to Plan for Optimal Mental Health during Postpartum
As I start this blog post, my third baby is asleep next to me. He was born 2 weeks ago and therefore, how can I not reflect on the past 336 hours? Especially, if I could help out even ONE person with the steps I took to keep my sanity this time around??
These tools have surfaced from a culmination of knowledge and experience gained from the recovery of three c sections and thus, three postparum phases. These are useful pillars that truly worked for me and, hopefully, they may work for many other new mommas out there.
8 tips for Mind/Body postpartum
1. Recognizing and appreciating when adverse experiences dissipate!
This is an effective mental health tool to have in your toolbox for life. For postpartum, this can be particularly effective as there is an insane amount of changes that take place day by day following the birth of your sweet babe. From hormone changes, healing and recovery, nipple soreness, intense emotional responses that feel like they are in the driver’s seat, digestive issues… need I go on?? Once one of these areas lift, it is very easy to then set our laser focus on the next challenge and prioritize that hurdle, rinse and repeat. If we can take the time to sit with, appreciate and show gratitude that we are not where we were two days ago or a week ago when pain was here to visit or overwhelm was at an all time high, for instance, this can assist with our mood and mental wellness significantly.
I had a challenging last 4 months of pregnancy. My left groin essentially went out and movement was difficult. Even taking a walk down the street would send my ligaments and nerves into an uproar. For a very mobile woman, this was quite the challenge for me! I was walking, hiking and practicing yoga at 41 + weeks with my last pregnancies and this last go around, I was essentially on bed rest. The moment my baby boy left my body and I stood up for the first time post surgery, despite core pain from my c section, I immediately noticed my groin pain had lifted. In that first week of postpartum, the awareness of my leg mobility left me so relieved and incredibly grateful. This gratitude actually shifted my focus away from my c section pressure and discomfort which was now WAY easier to deal with than my groin pain!! Further, my older kids got their momma’s mobility back- I got to crawl into my kids beds again and cuddle them or tickle them without restriction. This was a gift that I might not had noticed if it weren’t for those months of immobility.
So whatever it may be- e.g., your nipples are in way less pain this week, baby is now giving you an additional hour of sleep compared to last week, the older kids are more settled and calm than the week we brought babe home, I’m finally not constipated, etc.- whatever the lift, rejoice in this! Your body has been through a massive, major event- mentally, emotionally, spiritually and physically. Celebrate the milestones.
2. SMOOTHIES: Perhaps my most brilliant idea I had prior to delivery was to prep the freezer for quick, easy and fiber loaded smoothies.
This brill plan helped my body reach sweet relief right out of the hospital. Yes, taking miralax prior to your vaginal delivery and/or c section is certainly helpful to prep digestion. Take those stool softeners as directed, for sure. However, in my experience, SMOOTHIES will SAVE your digestion directly after your delivery; especially for those of us who are recovering from a massive surgery. Digestion will assist with pain, mobility and healing. That jolt of fiber helps organically move systems back into gear.
I prepped my smoothies in the weeks leading up to my c section so that they were ready to go in a baggy. All of mine had chai seeds and spinach or kale added. You can find some great smoothie and other breakfast meal preps here.
My 3 year old broke our blender in 25 seconds flat about a week into this smoothie “era” and so we leveled UP and invested in this 3 in 1 Ninja and I have used the food processor just as much as the blender!
9 ways I prepped for my c section recovery: click here.
3. MUSIC: Music has the power to improve our physical, mental and emotional health
Music has shown to reduce anxiety, blood pressure and pain as well as improve sleep quality, mood, mental alertness and memory. Music can raise your mood and fend off depression. Listening to music triggers the release of several chemicals that play a role in brain function and mental health. . When you are in the throes of breast feeding, pumping or getting bottle ready in the morning and have a fussy baby AND dealing with your own healing, it is super easy to forget to throw on some tunes. Whether you enjoy jamming out to some 2 PAC, some upbeat music or moody coffeehouse jams, having a fave on in the background is going to assist with your mood and hormone fluctuations.
But let’s back up! I had the luxury of planning for my third c section this go around (my first two were emergency surgeries) and OH BOY DID I TAKE FULL ADVANTAGE OF MY MUSIC DURING DELIVERY!! That Operating Room is so very bright and scary, I popped an eye mask on my face and had my playlist playing right next to my head. I was able to tune everyone out and focus on my inner world, following the music where it went. This kept me so very chill. My body does NOT handle spinal anesthetics well at ALL (go figure). I had the shakes, the all over itchies and consistent nausea for about 10 hours after my c section… The come down off the drugs was truly way worse than the actual surgery. I used music during all of those hours of the drug comedown. I’m so grateful I planned a playlist for the hospital. It truly made the experience more enjoyable!
9 ways I prepped for my c section recovery: click here.
4. Lighting.
For my postpartum journey, LIGHTING was highly key, especially since I was entering into the gloomy, rainy season in the PNW! Generally, my mood can struggle with the winter months here. With my knowledge of seasonal depression from previous years, I knew a plan was needed prior to entering into newborn land. I prepared for lighting to assist with mood by using these “smart” wifi feit light bulbs that are tied to their feit lighting app. I went to buy additional cheap, cute lamps from the thrift store and added them throughout the house and set them to a timer on the Costco app, simple as that! I am in awe of how much this lighting boost actually assisted me. And apparently my children too.. because my 3 year old daughter ran up to the hallway lamp the first few days and hugged and kissed it good morning 🤣
BUT! Let’s not forget about the hospital room. We brought in our Hatch light to create some soft lighting during those first few hours and nights. It made all the difference during cluster feeding, as we didn’t have to blast the bright lights at each wake up time.
5. Cold & Warm Temperatures
Absolutely no judgement on when or how often~ your body has gone through and is still going through a MASSIVE event so go at your pace~ but just know that a shower is your beeeest frieeeeend during the postpartum phase. It can transform your mood, change your body chemistry, and literally change your brain!!! Warm showers/bath can: sooth your muscles and tissues (particularly the pelvic area), reduce tension and swelling, stimulate the brain to release oxytocin (which is correlated to anti-stress effects), lower cortisol levels, increase release of endorphins -the body's natural mood elevators, which can leave you feeling happier and more positive- and assist with sleep.
We’re all familiar with the comfort that a warm/hot shower or bath can bring us, but what about a COLD Shower?
Cold Exposure in the form of a cold shower or submerging your face in a bowl of ice water and holding your breath for 30-45 seconds creates what is called the human dive effect, which lowers the heart rate, redirects blood flow, reduced the metabolism and it stimulates mood elevating hormones such as dopamine and endorphins. This can reduce the feelings of depression, stress and anxiety, which are often pillars in the period of postpartum. The benefits of Cold Exposure can come on pretty immediately, slowing everything down and bringing the hyperarousal back down to the window of tolerance. You could also try dipping your hands or face in ice or using a cold pack for a quicker, more simple way to access this benefit.
6. Hygge. It’s a Whole Mood.
Can anyone say HYGGE? Am I right!? But for real.. can anyone say hygge correctly?? Hygge (pronounced HOO-GA) is generally defined as “a Danish word for a mood of coziness and comfortable conviviality with feelings of wellness and contentment”, according to The Little Book of Hygge. The Danish have been ranked as the happiest people on Earth several times and many articles and findings claim that is has a lot to do with their concept of Hygge. Hygge is a feeling. It is comfort. It comes from within.
Meik Wiking is the CEO of the Happiness Research Institute in Copenhagen, Denmark. Meik wrote the book Little Book of Hygge which dives deeper into the mindset of hygge. I read this book cover to cover during my second winter living in the PNW to prepare myself for the months of very minimal sun. I am back to leaning on these concepts as my son was just born at the end of October and “winter is coming” …
My biggest take away from the Hygge mindset was the incredible benefits of surrounding yourself with things that make you feel comforted, warm and cozy. So, for me, in the winter months, that is lamp lighting (and the lamp lights are ON when I start getting ready in the morning), candles lit at dinner, a fire place going, my favorite crocheted blankets, walks at night with the family, peaceful inde music on, spicy, warm tea, books, puzzles and cozy slippers. For my family this means downtime after school with music on, board games, cooking together, family movie nights.. you get the idea! Every family has very different ideas of what is nurturing, warm and comforting for their family- so find what works for you!
7. Room Hygiene: De-cluttering once per day can keep the scaries away.
Simply put: Organizing your space = Organizing your mind.
This is so incredibly essential for a postpartum woman whose mental load and emotional wheel is spinning in a million different directions. For some this could look like simply making your bed in the morning. For others, this is doing a sweep of the family room and kitchen to maintain some organization for your space.
For me, this was a prime opportunity to divvy out new tasks for my fellow family members! Every child is in charge of their own 560 pairs of socks splayed throughout the house (but seriously, why do they go through so many socks?) and their play rooms every morning. My partner knows the benefit of a minimalist space and appreciates maintaining it, so that has been quite helpful this go around.
You may want to consider copious trips to the thiftstore to de-clutter house items and kid toys (if you have older kiddos) prior to your delivery date.
8. Open, honest communication with your partner or loved one.
This time can be so incredibly pure and meaningful. This time can also feel viscerally lonely and vulnerable, especially for the women whose body just completely morphed into a power ranger- birthed an entire human being and poof! the world continues to roll along without missing a beat. It can be layered to say the least! Being open and honest about what is happening in our head, our heart and our body throughout the postpartum process can not only help validate our experience, it can help our partner or loved ones better understand and meet our needs.
Be direct and honest. Speak up about what would be most helpful to you during this time and note specific things your partner can do to help you feel supported. This communication can go such a long way for your mental health!
