With May being Maternal Mental Health Awareness Month, what better time to talk about the importance of a postpartum plan and the benefits that creating one can have with your mental health during this vulnerable period. While there is a large emphasis on preparing for labor and birth, it is important to ensure proper preparation for the postpartum period. As many as 1 in 5 new mother’s experiences some type of perinatal mood and anxiety disorders (PMADs). Estimates are that as many as 7 in 10 women hide their symptoms when experiencing a perinatal mental health disorder. Only 25% of those impacted by perinatal mental health disorders receive treatment.

Although Perinatal Mental Health Disorders (PMHDs) affect an estimated 800,000 new parents each year, the topic of mental health can be a mystery to many. The stigma and fear of failure can fuel the fire of mental health crisis.

Creating a community and village of support systems is crucial in helping to reduce stress and help the healing process along. Working with a variety of care providers to help find the best course of healing and nurturing you on your journey can go a long way on the road to getting better. But with knowing that it’s common to struggle with mental health disorder in the postpartum period, how do you prevent it happening or how do you lessen the symptoms to help heal and begin your journey of recovery.

First to help minimize risk of developing a mental health disorder in the postpartum period is to start with postpartum prep. Setting up systems in place to have a postpartum that focuses on healing and caring for yourself as the new parent first can help you in nurturing your family.

What does setting up a postpartum plan look like?

Setting up a postpartum plan would look different for every family. Sitting down with a doula prenatally or even just on your own, to identify key areas and setting systems in place to ensure you are supported during your postpartum journey is the base of creating a postpartum plan.

Start by creating a support network. Identify and clarify the roles of family, friends and any hired help including a postpartum doula, newborn care specialist, etc. Divide responsibilities for chores, meal preparation, and errands. Try to meal plan or prep prenatally so there’s less stress in the early weeks. Having specifically delegated tasks and ensuring everyone knows their role helps alleviate any confusion and ensures a smoother transition.

Create a plan for emotional support. Plan for communication, support and time for your emotional well-being. Not just for you but your family as a whole. Whether it is through the work of family or marriage counselling, one-on-one counselling, or having someone like a doula to support you as a listening ear. Hormones can drive emotional ups and downs, and with added stressors like lack of sleep, being able to debrief and discuss the emotions you’re feeling can make a big impact on your mental health.

If you have older children, create a plan for childcare before baby arrives; fur babies count too! Are they in daycare, who is taking them in and out and helping with their bedtime routines and how are you as a new parent spending time with them to help make sure they still feel connected with you. When it comes to pets, creating a plan for who walks the dog and when, while at the hospital, or even those first few weeks postpartum when being left a lone for a few minutes can feel overwhelming.

For rest and recovery prioritize sleep and healing. Setting up a plan for night feeds and how to get at least a 4 hour stretch of continuous sleep to help with sleep deprivation can go a long way in feeling like a person. Evidence supports that a 4 hour stretch of continuous sleep helps in preventing sleep deprivation. As baby starts to sleep longer stretches it should be easier, but those first few weeks when they need to be fed every 2-3 hours it can be exhausting. When sleep and rest is prioritized, healing takes place and things like milk supply react positively.

Look at what self-care will look like and how to achieve it. What is considered self-care for you now and is it something that you can do after baby arrives? Does taking a bubble bath, getting a massage, practicing yoga, or going for a walk help you now and will it be something that can help you postpartum? What do you do now when your anxious or upset, how can you use those postpartum for your mental health?

Discuss how and when baby will be introduced to the family and have boundaries set in place for visitors. Make family and friends aware of when they are allowed to visit baby and that they need to ask before coming. Any boundaries like not kissing or holding the baby while visiting or that they need to bring something like a meal should all be discussed before baby arrives, and stand firm on what was decided once baby has arrived.

Understand potential postpartum mental health and physical health issues that may arise. Being aware of the signs and symptoms of different mental health disorders like postpartum depression and anxiety can help with recognizing you’re struggling early on and be able to seek help early. Not only knowing what the symptoms and signs are but creating a plan for seeking help if needed before it arises as well. Knowing who the different perinatal and postpartum counselors are in your area or knowing how to find them and different support groups can make seeking help when it’s needed feel easier. In that same boat, knowing different physical health issues that may arise and when to seek help from your provider and when it’s important enough to head to the hospital.

The more support and thought put into your postpartum period prenatally the better your postpartum period should be. After having the baby, when you’re struggling with hormones and emotions, lack of sleep, is NOT the time to discuss these topics.

BUT if you did not discuss these topics prenatally and are in the thick of it pulling your hair out asking yourself what do I do now? The answer is to lean on your support systems you already have in place. Lean on family and friends, hire a postpartum doula, go to the mom groups for support. Asking for help is not weakness, but strength in knowing when you need help.

Creating a system of support for the postpartum period can help alleviate stressors and prioritize your mental health and well-being. While physical recovery is important your mental health is too!

Resources:

Postpartum Support International Helpline 800-944-4773

Visit Postpartum.net for programs & resources