Postpartum Self Care
By Mackenzie Bean
The postpartum period can be very difficult and taxing on new moms. While there are psychotherapy options for mothers such as Cognitive Behavioral Therapy or Interpersonal Therapy, self care is just as important. According to O’Hara (2009), the postpartum period is significant for a mother’s wellbeing, because it interferes with self care. Luckily, an organization realized that there was a need for a self care guide and created the NEST-S program. Each letter stands for an aspect of your life that you may need to look closer into. N = nutrition, E = exercise, S = sleep, T = time, and S = support. Research shows that the NEST-S program has a positive effect on a mother’s wellbeing and care for their newborn (Chrzan-Dętkoś, 2021). According to the NEST-S program, here are some helpful tips to assist you in each category (Haring, Smith, Bodnar, & Ryan, 2011):
Nutrition: Sometimes it can be difficult to eat when you are pregnant or postpartum.
- Meal planning
- Eat snacks throughout the day (about every 2 hours)
- Keep a water bottle with you to sip on throughout the day
- Take a multivitamin
Exercise: Regular exercise can reduce stress, enhance your mood, and promote better sleep.
- Choose an activity that works for you! (You don’t need to join a crossfit gym)
- Take baby with you
- Join “Bozeman Walking Moms” (for my local moms!)
- Start off with 5 minutes and if that feels good, then move to 10 minutes of exercise
*Always talk to your provider about any limitations with exercising or activity*
Sleep: Sleep deprivation is common in the postpartum period. Sleep deprivation can cause irritability, fatigue, increased depressive symptoms, and other cognitive deficits over time (Schuman, 2020).
- Guided sleep meditation
- Give yourself permission to sleep
- Adjust your expectations of yourself and your capacity
- Reduce caffeine within two hours of bedtime
- If you are exercising, stop at least two hours before bedtime
- Take naps during the day
*You can consult with your provider, therapist, or sleep specialist about sleep hygiene*
Time: Take time for yourself!
- Create downtime for yourself (even if it’s 10 minutes)
- Have “daily lift ups”, do what makes you feel good
- Connect with others (friends/family/support groups)
- Spend time in nature
- Practice relaxation techniques
Supports: Seek out support for various needs
- Emotional support (therapist, close friends or family)
- Practical support (assistance with child care or errands)
- Social network support (support groups: Postpartum Support International, Roots Family Collaborative, Bozeman Health’s Postpartum Support Group)
- Information support (providers, nurses, lactation specialists, sleep specialists)
Other resources:
https://www.rootsfamilycollaborative.com/
Chrzan-Dętkoś, M, Walczak-Kozłowska1, T, & Lipowska, M. (2021). The need for additional mental health support for women in the postpartum period in the times of epidemic crisis. BMC Pregnancy and Childbirth, 21(114), 1-9.
Haring, M, Smith, J, Bodnar, J, & Ryan, D. (2011). Coping with depression during pregnancy and following the birth: A cognitive behavioral therapy-based self-management guide for women. The BC Reproductive Mental Health Program, 1-117.
O’Hara, M. (2009). Postpartum depression: What we know. Journal of Clinical Psychology, 65(12), 1-12.
Shuman, U. (2020). Maternal sleep in the postpartum period: Links with executive functions and emotional distress. B
