I already had my baby… is it too late for me to plan my postpartum?
No! And congratulations! You are doing the hardest thing you have probably ever done and maybe will ever do! It is NEVER too late to ask for help.
The first 6-8 weeks of postpartum are typically the hardest, but even if you are past that, you still deserve (and frankly still need) as much help as you can get!
Here is what you can do now that your baby has arrived:
Assess Your Current Needs Take a moment to reflect on what feels the hardest right now. Is it physical recovery? Lack of sleep? Emotional overwhelm? Feeling isolated? Once you pinpoint what’s most challenging, you can focus on getting support where you need it most.
Reach Out for Support Whether it's a partner, friend, family member, or postpartum doula (hi! that’s me!), let someone know that you need help. If household tasks are piling up, ask for assistance with cooking, cleaning, or laundry. If you're feeling emotionally drained, seek out a support group or therapist who specializes in postpartum care. (I strongly recommend everyone wanting to breast/chest feed find a support group, most hospitals offer one for free!)
Reevaluate Your Rest and Nutrition Sleep and proper nutrition play a massive role in postpartum recovery. If you’re struggling with getting enough rest, consider ways to optimize sleep—whether it’s nap timing, asking for someone to hold the baby, or shifting responsibilities. Make sure you're eating nourishing meals, staying hydrated, and getting enough calories to sustain you.
Adjust Your Boundaries If visitors are draining you or unsolicited advice is overwhelming, it’s okay to set (or reset) boundaries. You can kindly let people know that you need space, or that their visits should come with the expectation of helping rather than just holding the baby.
Seek Professional Help if Needed If breastfeeding has been challenging, a lactation consultant can still help—no matter how far into your postpartum journey you are. If your mental health feels off, a postpartum therapist can be a game-changer. And if you’re struggling with physical recovery, a pelvic floor therapist or postpartum-focused chiropractor may be worth reaching out to.
Plan for the Next Few Months Even if the newborn phase is behind you, postpartum recovery is a long process. Many cultures recognize the first year as part of postpartum. Consider making a plan for continued support in the months ahead, whether it’s hiring a postpartum doula, meal prepping, or organizing childcare breaks for yourself.
Give Yourself Grace There is no “perfect” way to do postpartum. If things have been harder than you expected, you are not alone! Be gentle with yourself, lower expectations where possible, and know that it’s okay to still be figuring things out, that is to be expected!
In many cultures with the lowest rates of postpartum mental health struggles, the first year postpartum is still considered a time of recovery, bonding, and support. Countries like the Netherlands provide extended maternity leave and regular postpartum check-ins, while many Asian and Latin American cultures emphasize family care and communal support well beyond the early weeks.
Unlike the U.S., where the pressure to 'bounce back' can be intense, these societies acknowledge that healing and adjustment take time. Recognizing the postpartum period as a year-long transition — not just the first few weeks — allows for a more compassionate and realistic approach to recovery and self-care!
You are doing an incredible job, even if it doesn’t always feel like it!
It is never too late to get support, take care of yourself, and make adjustments that will help you thrive — not just survive — in this postpartum season!
