5 Essential Things to Do for your Mental Health During Postpartum

Bringing a new baby into the world is a profound and life-changing experience. While it is undoubtedly a time of joy and love, it can also be a time of overwhelming change, exhaustion, and emotional turbulence. Many women experience a range of emotions during the postpartum period, and for some, the challenges can feel all-consuming. 

It's important to recognize that taking care of your mental health during this time is just as crucial as taking care of your physical health.If you’re a woman in your 20s or 30s navigating the postpartum period, this post is for you. I’ll walk you through five essential things to focus on for your mental well-being during postpartum—because you deserve to feel supported, empowered, and mentally healthy as you adjust to your new role as a mother.

1. Acknowledge Your Emotions—All of Them

The first step in caring for your mental health postpartum is acknowledging your feelings, no matter how they manifest. It’s easy to feel like you “should” be joyful all the time or that you “should” be a certain kind of mother—whether that’s the super-mom who does it all or the calm, serene mom who effortlessly handles every situation. But the truth is that postpartum is a complicated emotional landscape. You may feel euphoric and connected to your baby one moment and overwhelmed or anxious the next.Hormonal changes following birth—combined with the stresses of new motherhood, sleepless nights, and the physical toll of childbirth—can make emotions feel particularly intense. This is completely normal. What’s important is that you give yourself permission to feel what you’re feeling. Whether you’re experiencing joy, fear, sadness, or anxiety, all of your emotions are valid. Instead of judging yourself for what you’re experiencing, try to embrace your feelings without guilt. This process can help you avoid emotional suppression, which can lead to more anxiety or feelings of isolation.

Action Steps:

- Keep a journal to write down your feelings each day. Writing helps process emotions and can offer some clarity. 

- If you feel like you’re struggling with overwhelming emotions, don’t hesitate to reach out for support. Talk to your partner, family, or a close friend. Sometimes, just expressing your emotions aloud can be incredibly cathartic.

2. Make Sleep a Priority 

Sleep deprivation is one of the most challenging aspects of postpartum recovery, but its effects on mental health cannot be overstated. Lack of sleep not only leads to physical exhaustion but also exacerbates anxiety, irritability, and mood swings. The sleep-deprived brain is more prone to stress, and it can become harder to manage the challenges that come with new motherhood.While you can’t control when your baby will sleep through the night, there are ways to maximize your rest and prioritize sleep for yourself. First, try to sleep when your baby sleeps, even if it's for short naps throughout the day. Don’t feel like you need to be productive every waking moment. Sleep is nota luxury; it’s a necessity for your mental health.You can also create a sleep-friendly environment by making your bedroom as conducive to rest as possible. Dim the lights, avoid screens (including your phone), and keep your bedroom cool and quiet. If you struggle to wind down, try relaxation techniques like deep breathing, progressive muscle relaxation, or meditation to prepare your mind for rest.

Action Steps:

- If you have a partner or trusted family member who can help, ask them to take over nighttime feedings or baby care so you can get an uninterrupted stretch of sleep.

- Consider using a white noise machine or calming music to block out distractions and create a soothing environment for both you and your baby

3. Connect with Other Moms—Community is Key

The postpartum period can be isolating, especially if you find yourself at home most of the time.Socializing with friends or family may be limited due to the demands of a newborn, and you might feel like you're alone in your struggles. This is where building a community of other moms can make a world of difference.  

Connecting with others who are going through similar experiences provides an opportunity for validation, support, and shared understanding. You can laugh, cry, and vent together without fear of judgment. Whether it’s joining a postpartum support group (online or in-person), participating in new mom meetups, or simply reaching out to a friend who is also a mother, having a support network is crucial for your mental well-being.  

Having someone to talk to, especially someone who truly understands what you’re going through, can alleviate feelings of loneliness and help you cope with difficult emotions. Plus, being able to swap tips, parenting hacks, and stories about sleepless nights and new baby milestones can provide a sense of camaraderie and encouragement.

Action Steps:

- Join a local or virtual postpartum support group where you can connect with other new moms.

- Don’t be afraid to reach out to old friends or family members for support, but also be honest about your needs. Sometimes, people are eager to help but don’t know how, so being clear about what you need can make a huge difference.

4. Give Yourself Permission to Ask for Help

One of the most powerful things you can do for your mental health postpartum is ask for help. The myth of the “supermom” who does everything on her own can make you feel guilty for seekingsupport, but in reality, asking for help is a sign of strength, not weakness.

The postpartum period is a time when your body and mind are adjusting, and trying to do everything yourself will only increase stress and potentially lead to burnout. It’s okay to lean on your partner, family members, or friends, and it’s okay to accept professional help when needed—whether that’s hiring a postpartum doula, a babysitter, or a therapist.Asking for help can be as simple as requesting someone bring you a meal or help with household chores. It can also mean asking your partner to take over for a few hours so you can get a break.Postpartum mental health is not something you have to navigate alone, and you don’t have to be a hero to ask for support.

Action Steps:

- Make a list of the tasks that overwhelm you and identify which ones you can delegate. If you feel comfortable, share this list with your partner or trusted family members.

- If you’re struggling emotionally or mentally, consider talking to a therapist who specializes in postpartum care. Many therapists offer virtual sessions, making it easier to fit into your schedule.

5. Nurture Your Own Self-Care Routine

It’s easy to put yourself last when caring for a newborn, but neglecting your own needs will eventually take a toll on your mental health. Self-care isn’t just about bubble baths or spa days (though those are nice too!). It’s about finding small ways to recharge, replenish, and nurture yourself, physically and emotionally.

Taking time each day, even if it's only 15-20 minutes, to do something for yourself can make a big difference. This could mean reading a book, going for a walk, doing a short workout, practicing mindfulness, or even just enjoying a cup of tea in peace. The key is to find activities that replenish your energy and make you feel connected to yourself, outside of your role as a mother.  In addition to daily self-care, it’s essential to stay connected to your identity as a person—beyond just“mom.” This can be challenging in the first few months after birth, but making time for your own hobbies, interests, or passions can remind you that you are more than just a caregiver.

Action Steps:

- Schedule a “self-care” appointment in your calendar each day—treat it as non-negotiable.

- Reflect on activities you enjoyed pre-baby and find ways to incorporate them, even in small doses, into your daily life.

Final Thoughts

Postpartum mental health is incredibly important, yet it’s often overlooked or minimized. Taking care of yourself emotionally, mentally, and physically is not selfish—it’s necessary. When you prioritize your mental health during this transformative time, you’re not only helping yourself but also creating a healthier, more grounded environment for your baby.

Remember, you are not alone in your postpartum journey, and seeking help when needed is a sign of strength. By embracing your emotions, prioritizing sleep, connecting with others, asking for help, and nurturing your own self-care, you can navigate this challenging period with more grace, resilience, and peace of mind. You deserve it.