Most cultures around the world take the 30-40 days after birth very seriously. This is considered a vital time of rest, recovery, and bonding with the baby. Modern American women can sometimes be so quick to rush back into normal life that they don’t take enough time to rest and recover. Take a deep breath mama and soak in these 6 simple tips you can utilize to care for yourself during the 4th trimester!

1) Prepare in Advance

Plan for extra help with meals, housework, and other children. Postpartum doulas are especially great for this! Plan a meal train from friends and family, budget for take-out, or make several freezer meals in advance.

2) Set Up a Postpartum Basket

Stock a basket near your toilet with any needed supplies. This might include pads, sitz bath spray, a peri bottle, hemorrhoid cream, and extra underwear.

3) Rest More Than You Think You Need

The fourth trimester is a huge adjustment physically and emotionally. This is a special time to rest as much as you can as you heal and learn to care for your new baby.

4) Give Yourself Grace

It’s very easy to decide you will be a certain type of mom during your pregnancy and then struggle to live up to your own ideals after the baby arrives. That is okay! Every mom is different, and every baby is different. Give yourself lots of grace as you transition and learn what your family needs during this time. 

5) Safe Return to Exercise

Return to exercise only after your provider deems it safe & even then begin very gently. Pelvic Floor Physical Therapy can also be helpful as your transition back to increased activity. Your body is still healing and recovering. Be gentle with yourself.

6) Get Help If Needed

1 in 7 US women struggles with a postpartum mood or anxiety disorder. If you are constantly feeling overwhelmed, sad, anxious, or angry and/or struggle with intrusive thoughts, please talk to your medical provider ASAP. You are not alone and should not feel ashamed. You don't have to suffer in silence.