5 Essential Self-Care Practices for Postpartum Moms

Dec 31

7 min read

Exhausted and needing to find a way out? You need self-care!

Why is postpartum so freaking hard?

There are many reasons why the postpartum period is challenging. It is not a simple problem to solve, and there are no easy solutions. During this time, you may experience an identity shift, hormonal fluctuations, lack of support, and diminished confidence in this entirely new world you’ve been thrust into—whether you were prepared for it or not.

Whether this was a planned or surprise baby, it can bring about a lot of emotions about your old life versus your new life.
Your relationship with your partner may also be affected, as well as your connections with your support system.
Most importantly, you may find yourself overly focused on attending to the baby’s every little whimper, leaving little to no time for self-care.

The longer you ignore your own needs and prioritize the baby above all else, the more those dark feelings of regret, resentment, and guilt can surface, wreaking havoc on your mental well-being.

How Can I Make It Better?

Woof, what a question! Again, there isn't an easy solution. Losing weight permanently is probably easier to figure out. There are a number of things you can try at home outside of therapy and medications that can alleviate these challenges. You're probably tired of everyone telling you to sleep when the baby sleeps or just go for a walk. Those things can help but they aren't always practical solutions, and they don't work for everyone. So, I've created this list of 5 Essential Self-Care Practices for Postpartum Moms. Enjoy! Key Points

Let them figure it out.
Rest
Re-alive your old self
Mindfulness & intentionality
Build a Village

Let Them Figure It Out They're capable

Man holding babies
Whoever "them" is—your partner, your mom, your mother-in-law who thinks she knows it all—they need to figure out how to handle the baby, just like you did. And yes, you need to let go of the doubt that they can. Because they are capable.
Trust me, I get it. Handing over your precious little one to someone who struggles with the concept of a diaper’s front vs. back can feel like handing over the keys to a spaceship. Or watching your mom, who hasn’t held a baby since Reagan was president, try to figure out swaddling—it’s a test of patience, for sure.
Here’s the thing: It’s okay for both of you to be a little scared. No one wants to mess up. No one wants to hurt the baby. Even if your partner forgets a diaper change for three hours, baby isn’t going to spontaneously combust. Will you be annoyed? Maybe. Will it matter in three days when you’ve had some time to yourself? Absolutely not.
In fact, chances are, the fear of screwing it up will push them to do an absolutely spectacular job. Like, so good that you’ll briefly wonder if baby even needs you anymore (She does.) Your little one is allowed to love and depend on others too, but you’re still the MVP.
You’ve spent the last few weeks slogging through trial and error to figure it all out—now give “them” their three hours of fame. They can handle it, especially if you hand over the baby with a color-coded “to-don’t” list.
And remember: you cannot, and should not, be the sole provider for baby 24/7. That’s not sustainable, it’s not fair to you, and frankly, it’s the quickest route to burnout. So, hand over the baby, pour yourself a glass of wine, and let them figure it out. They’ve got this, and so do you!
Rest
Did you know that looking at cute kitten photos on Pinterest counts as rest? How about chatting with a friend on the phone? Crying? These activities give your brain something to do that isn't baby-centric. You know the kinds of activities that relieve stress (thereby provides rest) for you, so I won't go into all of them. I do however want to address crying as a form of rest. Crying completes the stress cycle. It allows you to process through and let go of the things that are nagging at your psyche. By allowing yourself to have a good hard, kicking the bed face in the pillow kind of cry, you relieve all of that tension that been build. So no shame, go get it! Sleep when the baby sleeps is a bunch of bologna. GTFO with that Nancy.
You're Still You unbox that B*tch!
Woman Hiking
Remember 10 months and 3 weeks ago when you went hiking by yourself and actually listened to the birds chirp, the water rush, and for a moment you were the live-action Pocahontas. Or that time you went skydiving just because there was a Groupon? Oh dude, what about when you'd stay up until 6 am playing Call of duty with your boyfriend eating Cheetos and guzzling Mountain Dew: Code Red? That adventurous, spontaneous, free-range version of you didn’t disappear when you became a mom—she’s just been temporarily sidelined by diaper duty and breastfeeding nightmares.
It’s important to reconnect with that part of yourself, even if it’s in smaller, less extreme ways. Maybe it’s a solo coffee run. Maybe you kick on the Xbox for a few hours tonight while the hubs takes over baby-time. Maybe you do go hiking at your favorite spot, even if that means you'll have to find a tree to lean on while you pump.
Keeping a bit of that pre-baby spark alive isn’t selfish—it’s survival. Because when you feel more like you, you’re better equipped to handle everything else.
Meditate More than Ohm's!

Hurry now, grab your robe and shave your head—it’s time to join a monastery. Or… we could take a slightly less dramatic approach. Meditation isn’t about becoming the Dalai Lama overnight; it’s about carving out a moment to let your brain stop playing dodgeball with your to-do list.
Picture this: A bath. No phone. No baby monitors. Just you, some essential oils, a bath bomb fancier than your last date night, and music that isn't from the latest Ms. Rachel episode.
Meditation doesn’t require a silent mind—because honestly, that’s a myth. It’s about training your brain to let your thoughts come and go like clouds in the sky.
Find your focal point:
- Breathwork: “In” on the inhale, “Out” on the exhale. Simple and grounding.
- A mantra: Try “I’m doing my best” on the in-breath, and “Letting go of the rest” on the out-breath.
- Something to focus on visually: The flicker of a candle, the gentle movement of water, or (if you’re lying in bed) that ceiling fan spinning like it knows your life story.
When an intrusive thought pops in—because it will—don’t panic or scold yourself. Acknowledge it with a mental wave and gently send it on its way. Then, refocus on your chosen anchor point.
Do this until your timer dings, the bathwater gets cold, or you’re fully refreshed from whatever activity you chose. And if a particular thought keeps yanking your attention away, jot it down. Tell yourself: “I’ve noted it. It doesn’t need immediate attention. I’ll deal with it later. Right now, I’m allowed to let go.”
Because whether it’s a few minutes of deep breathing, some quiet self-reflection, or the most relaxing solo session of your life, the goal is the same: to feel like yourself again, even just for a moment. "Ugh, just another person with their woo-woo nonsense!" Hey, maybe meditation isn’t your thing. Maybe it’s yoga, coloring, a quiet walk, or maybe it’s, well, that other thing. You know the one. Eyebrows, eyebrows. What ever your version of meditation is, make it intentionally mindful.
Build a Village Seriously, do it
Villages look wildly different for every family. Maybe you’re a single mama 2,000 miles away from family, and your only village is the girl down at the gas station who always compliments your messy bun. Or maybe your village is your husband and your mother-in-law, bless her heart. Whatever your nuclear family/village looks like, having an extended village is absolutely necessary.
Let’s be real: your mother-in-law doesn’t know everything. She’s forgotten what it feels like to be a mom of a newborn, despite the onslaught of unsolicited advice (which, by the way, she’s been storing up for at least 20 years).
Your husband? He’s probably great, but even the best partners have their limits. His capacity to support you only goes so far, and let’s not forget—he needs self-care time too. (Yes, men experience their own version of postpartum challenges.) Hand him this blog post. Seriously, it might help.
Now, let’s talk outsiders. Yes, I know it’s hard to make mom friends. And forget those cliché mom-walk groups—except don’t. Honestly, these groups hold the hidden gems of your village. They’re less likely to dish out unsolicited advice and more likely to just get it. They know the sleepless nights, the silent battles with mom guilt.
Your village can also include hired help. Postpartum doulas are popping up everywhere, offering support from people who know exactly what you’re going through (and who also probably know an amazing HVAC technician). Nannies? Life-savers. They can help with older kids and give you the space to breathe—or nap. Even a house cleaner can be part of your village. They don’t just scrub your floors; they scrub some mental load off your plate. Bonus: with the right relationship, they might even become a trusted friend.
And don’t forget to circle back to #3. As you dust off the original, pre-baby you and rediscover your hobbies, dive into a hobby group. These people are a goldmine for social rest. They give you something to talk about that isn’t your child or your husband (hallelujah) and let you reconnect with the things that make you you. Walking back into your home life refreshed and without resentment? That’s the power of a well-rounded village. In summary, self-care can take many forms, and I hope these 5 Essential Self-Care Practices for Postpartum Moms has been beneficial for you. It's not about doing just one thing today and expecting all your problems to disappear. Begin with small steps, adding one activity today and another tomorrow, and soon you'll naturally find ways to make time for yourself. Allow others to support you. While it's possible to manage everything on your own and focus solely on your baby's needs, that's not ideal for you, and it's likely not what you desire. Your baby also benefits from you taking care of yourself. The better you care for yourself, the more effectively you can care for your baby, responding with positivity and calmness. You've got this.