The 4th trimester, or the first three months after giving birth, is a time of adjustment for new moms. It’s a period of physical and emotional changes that can be both exciting and challenging. As you adjust to life with a new baby, it’s essential to prioritize your self-care to promote a healthier postpartum experience. Here are some self-care tips to help you prioritize your well-being during the 4th trimester:
- Get enough rest. Sleep is crucial for your physical and mental health. However, with a new baby, getting enough sleep can be a challenge. I know you’ve probably gotten this unsolicited advice on many occasions, but I have to reiterate it as well! Try to take naps when your baby sleeps during the day. As much as you may want to have a moment to catch up on binge-watching tv or checking email, please listen to your body and prioritize rest when you need it. Also, ask for help from friends and family so you can get some extra rest. If you’re struggling with sleep, try to create a sleep-inducing environment by reducing noise, limiting screen time before bed, and keeping the room cool and dark. Essential oils like lavender can also help create a restful ambiance.
- Eat well. Proper nutrition is vital for your recovery. It also supports breastfeeding if you choose to do so. Be sure to eat a balanced diet with plenty of fruits, vegetables, protein, and healthy fats. Stay hydrated by drinking plenty of water. Also, don’t skip meals, even if you’re busy taking care of your baby. Meal planning and meal prep can be helpful in ensuring you have healthy food options readily available.
- Ask for help. Don’t be afraid to ask for help from your partner, family, and friends. It’s more than likely they want nothing more than to support you. You may need help with tasks such as cooking, cleaning, or caring for your baby. Accepting help can give you some much-needed time to rest and take care of yourself. If you feel overwhelmed or stressed, please reach out to a healthcare professional or therapist for support.
- Practice self-care. Self-care can take many forms, such as taking a nap or relaxing bath, doing breathwork, practicing yoga, or meditating. Find what genuinely brings you a sense of calm and/or joy and intentionally carve out time to do it. Find activities that help you relax and make time for them each day. Also, remember to do things that make you happy, like reading a book or listening to music. Self-care doesn’t have to be time-consuming or expensive; even taking a few minutes to do something you enjoy can make a big difference in your overall well-being.
- Connect with other moms. One of the most helpful resources I found during the 4th trimester was mom groups. Joining a mom’s group or finding other new moms to connect with can be helpful in reducing feelings of isolation and providing emotional support. You can also learn from other moms and share tips on self-care and baby care. Additionally, talking to other moms who are going through a similar experience can help you feel less alone and more understood.
Something to keep in mind when it comes to joining a mom group is gauging whether or not the group is conducive to your mental health. I remember having to leave a breastfeeding support group because they shamed and blamed moms who were struggling with different facets of their breastfeeding journey. Don’t hesitate to hit the block button or leave any groups that aren’t creating a supportive and loving community for you.
Self-care is crucial during the 4th trimester to promote your physical and mental well-being. By prioritizing rest, nutrition, asking for help, practicing self-care, and connecting with other new moms, you can adjust to life with a new baby and promote a healthier postpartum experience. Remember, taking care of yourself is not selfish; it’s necessary for you to be the best mom you can be.