Congratulations, mama! Welcoming a baby brings many changes, and your recovery and wellbeing deserve care too.
As you settle into life with your baby, your own needs matter too. Whether this is your first baby or you have welcomed a baby before, allow yourself time, care and support as you recover.
The time after birth is often referred to as ‘The Fourth Trimester’ – a transitional period between birth and the 12-week postpartum point. It’s during these weeks when your mind and body are recovering from pregnancy and birth that you may feel a little run down and overwhelmed. However, recovery varies from person to person, and support needs may continue beyond this period.
“We know that self-care is a huge buzzword right now, and it can seem daunting when you’re a brand-new mum,” says Khuliso Mapila from Tommee Tippee South Africa, “but it doesn’t have to be complicated.”
To help you take care of yourself, here are some simple, back-to-basics self-care pointers – a practical, compassionate guide to looking after yourself in those first weeks.
Protect your boundaries
People are bound to want to visit you and your new arrival, and that’s lovely, but having lots of people popping in and out of your home can get stressful quickly. Ask visitors to get in touch before they come round, and don’t be afraid to politely turn them away if you’re feeling overwhelmed. After all, this time is for you and those supporting you to get to know your little one first and foremost.
Stay comfortable
During this time, relaxed, comfortable clothing is going to be your go-to. Think cosy loungewear and comfy slippers around the house. When you do head out, you’re going to want pieces that are gentle on your skin and practical – like a feed-friendly wrap dress, a good quality nursing bra, and some super comfy shoes that are easy to slip on and off.
Keep hydrating
In between nappy changes, feeds, bath time, and navigating a new sleep routine, it can be hard to find a spare moment. But one thing that’s so important is hydration. Drink water regularly throughout the day to stay hydrated. Keep water within easy reach, including when you settle down to breastfeed.
Eat well
When you eat well you nourish your body and in turn, your body takes care of you. Why not ask your friends and family to rustle up some healthy meals that you can pop in the freezer, that way you won’t need to think about cooking every evening! Healthy snacks are also a great way to keep your energy levels up throughout the day.
Maintain a routine if you can
You may be a little flustered getting to grips with your baby’s routine, but getting into one yourself can have huge benefits for your wellbeing. A few manageable daily habits, such as eating breakfast, brushing your teeth or washing your face, may help you feel more settled. Choose what feels achievable as you recover. Keep your routine flexible, and ask for support when daily tasks feel difficult.
Don’t forget to rest
Take these transitional months as time to rest and recover. Try to get some precious sleep whenever you can. Accept help from family and friends, especially with tasks such as cooking, house-cleaning, or shopping if they feel a bit too much.
Check in with yourself and how you’re feeling
Your mental wellbeing is just as important as your physical health. Baby blues can involve feeling tearful, anxious or low in the first days after birth and usually settle within two weeks. If symptoms last longer, worsen, or make it difficult to cope, seek help from a healthcare professional. You can ask for support at any point! UCT’s Perinatal Mental Health Project reports that around one in three women in South Africa experiences depression and/or anxiety during pregnancy and the first year after birth.
The South African Anxiety and Depression Group (SADAG) website has resources, support groups, and includes emergency helplineswww.sadag.org
Attend your postnatal appointments and speak to your healthcare professional about pain, wound healing, feeding, and your emotional wellbeing.
Seek urgent medical care for heavy bleeding, chest pain, difficulty breathing, a severe headache, vision changes or fever. Severe confusion, hallucinations or thoughts of harming yourself or your baby also require immediate medical help.
Try writing a journal
Writing down your thoughts, experiences, and feelings in a diary when you become a mum is a great way to clear your head and keep track. Noting down when your baby first smiles, giggles or rolls over by themselves will help you remember the experience of bringing up baby forever, and it’ll be a lovely thing to look back on with your little one when they’re older.
Keep skincare simple
It is so easy to forget to pamper yourself in the same way you pamper your baby! Because of the drop in oestrogen that happens after birth, your skin during the postpartum period may feel a little dry. Use a gentle moisturiser if your skin needs some tlc. Follow your healthcare professional’s advice on bathing and wound care as you recover, and use sunscreen on exposed skin when outdoors.
Take time to read or listen to a podcast
Getting stuck into a good book while your little one snoozes is a great escapism method. Reading something that isn’t about babies or parenting when you’re a new mum can give you a break from what can feel like a repetitive routine in your new baby bubble. Why not get some reading recommendations from friends and ask if you can borrow some books from them?
Podcasts are the perfect thing to listen to as you get on with your day. They can make you laugh, teach you something new, or transport you to another place and time. Whatever you’re interested in, there’s a podcast out there for everyone!
Be kind to yourself as you recover and settle into parenthood. Feelings and experiences vary, and some days may feel difficult. Keep expectations manageable, accept support where available, and recognise the small steps you take each day.
Tommee Tippee supports parents with thoughtfully designed products that help make everyday care simpler. You’ve got this. We’ve got you. Available at Baby City, Clicks and Takealot.
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