How to take care of your mental health after having a baby
Taking care of your mental health after having a baby is vital to your family's well-being.
Real talk: motherhood is tough—and when you’re dealing with the overwhelming demands of being a new mom, it’s easy to forget to take care of you. But we all know that a happy baby needs a happy mom, which is why it’s so important to maintain your mental health after giving birth.
Here are 3 tips to keep your mental health on track during the postpartum period.
1. Create your village
You know the cliche, “It takes a village”? Well, it’s true—a solid network of helpers can make all the difference during those early days with a newborn.
Before your baby arrives, think of the people in your life who you want in your postpartum village, and ask yourself what they can do to help. Maybe you have a friend who loves to cook and can make some meals for you. Or maybe you know a responsible teen down the street who would love to wash dishes and fold laundry after school for some extra cash. Who can you call to come over and hold your baby so you can jump in the shower or take a nap?
It can feel uncomfortable to ask for help, especially in a “supermom” culture where we’re told we can (and should) do it all. But reaching out to family and friends for practical support is one of the best things you can do to take care of your mental health after having a baby. People are usually eager to help and want to know what you need from them—so tell them!
By the way—there’s also no shame in hiring professionals to be part of your village. In fact, if you have the budget to do so, it’s a great idea. For new mothers, bringing in a postpartum doula or a night nurse can be a total game changer.
2. Feed your body to feed your mind
When you’re taking care of a baby 24/7, you might find yourself neglecting your own basic needs—like eating. It’s tempting to grab a cookie or open a bag of chips when you’re exhausted and have no time to prepare healthy food. But what you eat can affect your mood and eating healthy can actually improve your mental health. You’re much more likely to feel irritable and drained if you’re not eating well (or not eating at all).
“But I have no time to eat healthy!” you’re yelling at your screen. We totally get it. But getting proper nourishment can make enough of an impact on your mental health that it’s worth making it a priority.
And it doesn’t have to be time-consuming—we’re not telling you to cook a three-course feast a week after giving birth. In fact, the best time to do some food prep is before you have your baby. Make your favourite meals ahead of time and freeze them for later. You can also ask friends and family to organize a meal train, or suggest a food delivery service gift card to anyone who wants to buy you a gift—trust us, it’ll be way more useful than the dozens of tiny washcloths you put on your registry.
3. Choose your confidants
It can be really hard to admit out loud that you’re struggling with your mental health, especially as a new mom. But keeping all those feelings bottled up only makes things worse. This is why it’s crucial to have an inner circle of trusted friends or family who you can call or text when you’re struggling. These close confidants can provide emotional support, advice, or simply a listening ear when you need to vent.
Not really the type who feels at home with open and honest conversation? That’s ok—but it’s worth challenging yourself to work on expressing your emotions to others. Practicing vulnerability is a skill you can develop with a therapist during pregnancy—and working with a therapist while pregnant has the added benefit of reducing your risk of PPD.
If you're not sure about starting therapy just yet, it’s still a smart move to compile names of therapists you could reach out to if needed. You can also research help lines, or make a list of local and virtual support groups. Having a ready-to-go network of people you can confide in will make it so much easier when you need someone to talk to.
If you need some help setting up your support system, or want to chat about other ways to take care of your mental health after having a baby, we’re just a quick email away. Send us a note and let us know how we can help!
*This information is not therapeutic advice and is the opinion of these authors and is not in lieu of mental health support from a licensed clinician in your area. If you are struggling, please reach out to a licensed mental health worker in your area.