Postpartum Planning: What to Expect After Birth & How to Prepare
Everyone focuses on birth planning, but what about Postpartum
Birth Is One Day — Postpartum Is a Season
I remember with my first baby I did so much planning for my birth. I educated myself on everything holistic and having a natural birth and what to expect. (Not to say you shouldn’t plan for birth.)
What I didn’t do?
I didn’t fully prepare myself for postpartum.
Sure I had the nursery set up and everything ready for the baby, but I didn’t look into how to support myself in those postpartum days or what to expect postpartum.
In this post I want to share with you what you can expect postpartum and some ways you can plan and prepare for this season to help make it an easier transition.
What Postpartum Really Looks Like (Beyond the Aesthetic)
I remember thinking before I had my baby that I would be up and going for walks the following week.
The reality is postpartum isn’t all glamorous, and it is necessary you take the time to heal.
Birth is hard! It’s physically taxing and mentally exhausting. I didn’t realize how sore I would be, not just in the lady bits but also my legs and my core! I felt like jello and like I had just completely the most intense workout of my life.
As a first time mom I didn’t know how much blood I would be losing moving forward, and the smell reminded me of death, not pleasant to say the least. Everyone’s postpartum bleeding varies but I know I felt like it was more than my typical periods, and so many clots. Some that were so large I had to contact my midwife to make sure that was normal.
The immediate hormonal shifts when you have baby are blissful! You forget all that pain but you still have those afterbirth contractions to help your uterus shrink, especially when breastfeeding. Which personally was miserable but bearable.
I can confirm the baby blues are a real thing! I cried so much, happy, sad, terrified of caring for a newborn on my own. (while some baby blues are normal, be on the lookout for postpartum depression, talk with family and friends and if you think you may be suffering from Postpartum depression or other mood disorders contact your PCP or a find a therapist you can work with early)
So many emotions and feelings for a couple of weeks! Honestly it's such a transformation!
Becoming a mother was a huge identity shift. It changed me, it also made me feel sometimes that I was just a mom now. I lost a bit of who I am as I went through this transition. Not having time for some of the things I used to enjoy.
My mental load changed, I now had a whole human being to fully care for. That’s a ton of responsibility. Immediately postpartum I had to schedule doctors appointments, figure out breastfeeding, and remembering to feed and hydrate myself while healing.
It can feel overwhelming as a first time mom.
I wish someone had explained to me what postpartum really looked like, and how to be prepared for it.
The Physical Needs of the Postpartum Parent
Bouncing back is an unrealistic expectation in today's society. Women need that time to rest and heal, to get back to full strength.
In chinese culture they do a 40 days of rest and staying inside during the postpartum period. This may feel excessive but its meant to prioritize the womans healing and bonding with her baby.
I’ve heard that in chinese culture, they believe that how a woman heals during postpartum will reflect how she ages the rest of her life.
Now I tried to stay in for 40 days but went stir crazy! So to each their own, but seriously, take some intentional time to heal.
A great rule of thumb is the 5’5’5 rule — 5 days in the bed, 5 days around the bed, and 5 days in the house.
Now I say go by what feels good to you and listen to your own intuition. If you need some fresh air then get some fresh air!
Getting proper nutrition and staying hydrated during this time is vital for your recovery and milk supply. Getting plenty of water, electrolytes and herbal tea was my saving grace for this. Having freezer meals prepped before birth was also so helpful.
The first weeks with a newborn are not for the faint of heart. You probably know this already but babies aren’t born knowing when its day and when its night. While newborns sleep what feels like all the time, they also don’t sleep long stretches, as they need to wake to feed every 2–3 hours, especially when you're establishing your milk supply.
Everyone tells you to sleep when the baby sleeps, but that’s easier said than done.
I remember being terrified to sleep in the first week. I was so scared of SIDS. I went without sleep for several days to the point I developed postpartum psychosis where every time I closed my eyes I heard the baby crying even though he wasn’t. I felt like I was going crazy.
I urge you if you can’t sleep when the baby sleeps, have someone you trust watch the baby so you can get some meaningful rest.
Things I now recommend every family have ready are:
freezer meals
electrolytes
teas
easy to get snacks
personal hygiene products
a peri bottle
tucks pads
ice pads
a heating pad
Keep a look out for my Postpartum cart setup coming soon!
Emotional & Mental Health Support in Postpartum
Your hormones are all over the place postpartum, and they are regulating! Give yourself grace.
It’s normal to feel like a roller coaster of emotions and to have mood swings in the first weeks.
While mood swings and baby blues are normal it’s important for you to self-reflect on how you're feeling and if you may need more support. It’s not a bad thing and it doesn’t make you weak to need this.
Getting extra support early on is key to managing postpartum mood disorders.
Educating yourself for postpartum is so important, but having support is just as important. You are allowed to ask for help.
If anything this is the time you need it most. Take advantage of it while you can.
Postpartum isn’t meant to be done alone, you need a village.
Planning for Support (This Is the Real Postpartum Plan)
Some things to think about when you’re planning for postpartum are who will help with meals, older kids, housework?
Be prepared to set boundaries with visitors. I recommend my clients make a list of things visitors can do to help support you when they come to see baby and post it on the fridge.
This helps you from having to ask everytime someone comes over, and it gives them direction of things that will be helpful!
Have a conversation with your partner before baby arrives. Make a plan and set clear expectations of ways they can support you and what each of your roles will be during this time that you are healing and as that will change as you transition back into normal life.
Look into hiring professional help before the baby arrives as well. Get recommendations for and interview doulas, lactation consultants, therapists, chiropractors, pelvic floor therapists, and pediatricians.
Simple Ways to Prepare Before Baby Arrives
Create a loose postpartum plan (not a rigid schedule).
Stock the freezer, have a party with your friends to prepare freezer meals, have a close friend or family member set up a meal train.
Line up support before you think you’ll need it.
Educate yourself on postpartum recovery — not just newborn care.
Ask your doula or midwife what to expect and how to prepare.
Take a class on postpartum and newborn care.
You Matter in Postpartum
Postpartum won’t be perfect — but it can be softer.
Preparing for postpartum with my second baby changed my experience. I will never forget it.
I was able to be mindful and rest while bonding with my baby.
Preparation allows space for rest, healing, and bonding.
The focus shifts from you as a pregnant mom to the baby. You deserve care during this transition, too.
Slowing down and soaking up that short newborn phase makes all the difference.
You will never forget how you are treated and cared for during this season.
Postpartum deserves intention and care.
I want to encourage you to start planning now — even if you’re early in pregnancy it’s never too early and never too late.
If you want extra support in planning for postpartum or during your healing time, think about working with a postpartum doula. Even if it's virtual planning and education and not in-home support.
