How To Create A Postpartum Plan
Creating a postpartum plan is one of the most important things you can do as expectant parents. It helps you prepare for the emotional, physical, and logistical changes that come with bringing a new baby home. A solid postpartum plan goes beyond the basics of feeding and diapering—it's about protecting your mental health, setting boundaries, and ensuring that both parents feel supported during this transformative time. Here’s a comprehensive guide on how to create a postpartum plan that sets you up for success.
What Should Be Included in a Postpartum Plan?
A postpartum plan should cover all aspects of life after your baby arrives. Here are the key elements to include:
Physical Recovery and Health
Outline a plan for your physical recovery, including rest, pain management, and postpartum check-ups.
Include information on your preferred feeding methods and any lactation support contacts.
Emotional and Mental Health
Identify potential signs of postpartum depression, anxiety, and other mental health concerns.
Plan for regular check-ins with your partner about how each of you is feeling emotionally.
Include a list of mental health resources, such as therapists, support groups, or helplines.
Support Systems
Create a list of trusted family members and friends who can help with baby care, meals, or household chores.
Specify any boundaries around visitors, such as visiting hours or health precautions.
Household Management
Delegate household chores and meal prep to share responsibilities between partners or other helpers.
Plan ahead by preparing freezer meals or signing up for meal delivery services.
Parenting Roles and Responsibilities
Discuss and assign tasks like diaper changes, night feedings, and baby’s doctor visits.
Make a plan for co-parenting, including how you will support each other during challenging moments.
Self-Care Routines
Outline self-care practices for both parents, such as alone time, exercise, or hobbies.
Set a schedule for personal breaks to recharge, even if they are brief.
Communication and Boundaries
Establish communication methods for checking in with each other, addressing needs, and expressing concerns.
Set boundaries around social media, visiting hours, and unsolicited advice.
Emergency Contacts and Resources
List contact information for pediatricians, lactation consultants, mental health professionals, and emergency services.
Include hotline numbers like the Postpartum Support International HelpLine (1-800-944-4773) for immediate support.
By including these elements, your postpartum plan will serve as a comprehensive guide to help you navigate the challenges and joys of the postpartum period with confidence and support.
At Tennessee Reproductive Therapy we offer a comprehensive postpartum course, Bringing Home Baby, which covers all of this and more.
Understanding Your Rights as New Parents
As new parents, you have the right to create a nurturing environment that meets your needs and supports your mental health. Your postpartum plan should include these key rights:
Protect and Cocoon: It’s okay to limit visitors and take time to bond with your baby.
Invite People In: Welcome only those who bring positivity and support.
Feed How You Want: Whether breastfeeding, formula feeding, or a combination, your choice is valid.
Diaper Your Way: Use cloth, disposable, or any method that works best for your family.
Ask for Help: Don’t hesitate to reach out for support when needed.
Create the Rules: Establish boundaries that protect your family’s well-being.
Maintain Tradition: Keep customs that are important to you or create new ones.
Seek Therapy: Professional support can be invaluable during the postpartum period.
Be Seen and Cared For: Ensure your needs are acknowledged by your support system.
Celebrate: Your journey deserves recognition and joy, even in small moments.
Conversation Starters for Postpartum Planning
Open communication is key to a successful postpartum period. Discuss these questions with your partner to set clear expectations and boundaries:
How do we feel about visitors? What boundaries do we need?
Who will handle nighttime wake-ups, and how will we share responsibilities?
What are our priorities when the baby is asleep?
How will we support each other’s self-care?
When do we need to consider mental health support?
How will we manage household tasks and new expenses?
What boundaries do we need for holidays and special events?
Building Your Postpartum Support Network
Your support network plays a crucial role in your postpartum experience. Identify friends, family, and professionals who can provide the assistance you need:
Family and Friends: Clarify who you feel comfortable having around and what kind of help they can offer.
Mental Health Professionals: Consider therapists who specialize in postpartum support.
Community Resources: Look for local or online support groups and postpartum classes.
Postpartum Mental Health Statistics
Being aware of postpartum mental health conditions can help you anticipate challenges and seek help early. Here are some key statistics:
1 in 7 moms and 1 in 10 dads experience postpartum depression.
Approximately 9% of women experience PTSD after childbirth.
About 6% of pregnant and 10% of postpartum women develop anxiety.
3-5% of women may experience symptoms of OCD after birth.
70-80% of women experience the “baby blues.”
Women with a history of postpartum depression are more likely to experience it again.
Mental health treatment for postpartum depression has an 80% success rate.
Risk Factors for Postpartum Depression and Anxiety
Understanding the signs of postpartum depression and anxiety can help you create a plan that addresses potential challenges:
Postpartum Depression Signs
Feelings of sadness, worthlessness, or hopelessness
Excessive crying and low self-esteem
Thoughts of self-harm or harming the baby
Feeling overwhelmed, isolated, or not like yourself
Postpartum Anxiety Signs
Constant worry or fear that something will go wrong
Intrusive or racing thoughts
Difficulty delegating or resting
Panic attacks, shortness of breath, or hypervigilance
Identifying Postpartum Red Flags and When to Seek Help
It's crucial to recognize when postpartum symptoms require professional intervention. If you or your partner experience any of the following, seek immediate help:
Postpartum Red Flags
Suicidal thoughts or thoughts of harming yourself or your baby
Severe anxiety, panic attacks, confusion, or paranoia
Inability to care for yourself or your baby
Severe mood swings or diminished ability to concentrate
What to Do If You Experience Postpartum Red Flags
Visit your local emergency room if you have suicidal or homicidal thoughts.
Speak with your OBGYN or a mental health provider.
Reach out to Postpartum Support International at 1-800-944-4773 or visit Postpartum Support International for resources.
A well-thought-out postpartum plan is your roadmap to navigating the early days of parenthood. By understanding your rights, recognizing potential challenges, and setting clear boundaries, you create a supportive environment that prioritizes your mental health and well-being. Remember, it’s okay to adjust your plan as you go and to ask for help whenever you need it. Your journey deserves care, attention, and celebration.