Beyond the Basics: Uncovering 6 Overlooked Yet Essential Aspects of Postpartum Planning

We think about and write birth plans, and we plan all the things for baby, but a postpartum plan is equally essential. Postpartum recovery can feel like a lot to handle, even amid the joy and excitement. It’s common to experience a mix of emotions, hard days, physical discomforts, and confusion.

For one - there’s hormone shifting. Around day three postpartum - we have a hormone crash where you may all of a sudden feel very differently. You can read more about that in this blog post I wrote. There’s also the apparent physical recovery. And there is a mental load of caring for yourself, the baby, the house (and more). Psychological struggles arise when reality doesn't align with expectations. Planning can help align your expectations with reality, giving you a better chance of effectively meeting your needs and desires.

Planning your Rest

When we look at physical recovery - even for those who are healthy, low-risk, and experiencing minimal pain or complications, the body needs time to recuperate after pregnancy and birth. The "postpartum" period is typically thought of as the first six weeks, but in reality, it extends for longer than this (even up to one year). It is obvious that growing and birthing a baby is a lot of work. But did you know that when the placenta detaches - it leaves behind a wound in the uterus about the size of a dinner plate? Our bodies are equipped to heal - but we must rest to recover.

In the postpartum period, the 5-5-5 rule offers a helpful guideline for moms to prioritize their well-being and have skin-to-skin bonding time with their newborn. It recommends spending five days in bed, followed by five days resting on the bed, and then five days around the bed to ensure proper rest. Of course, this means refraining from tasks like preparing lunch for your older kids, grocery shopping, and cleaning - and it’s not always easy to get away from these.

In many cultures worldwide, the first 40 days after having a baby are a time for rest and recovery. Regardless of the type of birth you experienced, remember that you deserve some well-earned rest after the journey of the past nine months, even if you're bursting with energy. Trust me, there will be time for everything else later. So, take this opportunity to line up your favorite Netflix shows, stack up some good reads, and ensure you have a support system in place to care for you because, without a doubt, you deserve it.

Planning for Visitors

Extra support is essential during this time, whether it's family members or friends, or considering hiring a postpartum doula if feasible (highly recommended and a great addition to your baby registry). The postpartum period can feel overwhelming, and it's crucial to prioritize self-care, considering the incredible transformation your body has undergone to bring your baby home.

Setting expectations for the support you'll receive from family and friends during the early and long-term postpartum periods is crucial for effective planning. It lets you communicate your needs and preferences to those eager to assist you. Consider who might drop by, how they can pitch in, and what boundaries you'd like to set. You can mentally draft this or clue in your inner circle before the baby makes their debut. Decide if you want them to hold the baby so you can get something done for yourself- like shower, take a bath, grab coffee, or run an errand.

Another good thing to plan is having jobs available for anyone wanting to visit. Most people will ask if there is anything you need. Doing dishes, laundry, vacuuming, keeping siblings busy and interested, and cleaning a room are things that you may not be able to do at this moment, so delegate when you can. Back to that decision fatigue—have a list of these things readily available.

If you have older children at home who can help, create chore sticks for them! Let them feel helpful by picking up their toys, washing dishes, feeding pets, or helping with the baby where appropriate.

Here's a helpful tip: Consider crafting or purchasing a sign for your door politely asking visitors not to ring the bell. Remember to switch your phone to silent mode to safeguard those precious baby naps. These simple adjustments can make a difference in maintaining a peaceful nap environment.

Planning your Care

You'll need different items depending on the circumstances of your birth—whether it's a c-section or vaginal birth, and whether you plan to breastfeed or use formula. These factors can significantly impact your recovery and healing process. Here are a few essentials to have on hand when you return from the hospital so you're not caught off guard.

• For all births: Long Pads with wings or diapers, Stool softener, Pain relief, Probiotics, Snacks, Water bottle with a straw
• If you had a vaginal birth: Peri bottle, Perineal spray, Witch hazel pads, Perineal ice packs, Sitz bath supplies
• If you had a c-section: Abdominal support, Balm or scar sheets
• If you plan on breastfeeding: Nursing pads, Nipple cream, Bras, Hot/cold packs, Haakaa
• If you don’t plan on breastfeeding: Cabbage leaves, Cold packs, Supportive bras

Planning your Feeding Station

As you embark on this journey with your newborn, you'll soon find that feeding time becomes a central focus of your day. Ensuring you have all essentials within arm's reach is crucial for making these moments as comfortable and enjoyable as possible. Consider stocking up on pillows to provide ample support and flexibility for changing positions during extended feeding sessions. Remember to have snacks and water nearby, preferably with a straw for easy sipping, to keep your energy levels up. Additionally, having something to occupy your mind, whether a book, meditation, show, or laptop, can help pass the time and make the experience more pleasant. Prioritizing your comfort and convenience during these moments will contribute to a smoother and more fulfilling feeding routine.

Planning for Warmth

Warmth benefits the body by promoting healthy blood circulation and facilitating healing. Incorporating warming practices into your postpartum routine can be achieved through various means, such as drawing from cultural traditions, consulting with traditional healers, or utilizing readily available options suitable for the first 40 days of postpartum life.

Here are some warming practices to consider:

• Consuming warming foods and drinks like hot tea, warm lemon water, spices, soups
• Wearing soft, warm clothing
• Maintaining a warm home environment conducive to comfortable skin-to-skin
• Taking warm sitz baths or showers in the early postpartum days and later transitioning to full baths
• Using heating packs or hot water bottles

Planning to Process

I’d argue that planning how to process your birth experience might be one of the most crucial aspects to consider. "Processing" your birth involves integrating the reality of pregnancy and childbirth into your new identity as a parent. If this feels significant to you, it deserves your attention. Your process could involve various activities such as reflecting on dreams or daydreams, reviewing photos and videos from the birth, seeking conversations with friends, your partner, or a doula, journaling, or exploring other avenues.

I found solace in writing down my birth story, reading it repeatedly, and sharing it with friends. This method helped me navigate through the events, understand the associated emotions, and ultimately move forward, whether I experienced traumatic or less challenging births. Processing immediately after birth might be beneficial for some, while others may find revisiting memories and photos more leisurely later on more effective. Find what works best for you and allow yourself the time and space to honor and understand your unique birthing experience.