Simple Strategies for the Immediate Postpartum

The first few weeks after your baby is born can feel like a whirlwind—exciting, overwhelming, and exhausting all at once. As you adjust to life with your newborn, it’s crucial to prioritize rest and recovery. You’re not only healing physically, but you’re also getting to know your baby and navigating a range of new emotions.

Here are some simple strategies to help you manage exhaustion and take care of yourself in those early weeks.

1. Take Time to Get to Know Your Baby

In the first few days and weeks, you are just getting to know this brand new family member and your our baby is adjusting to life outside the womb.

“Bringing home a baby is like getting to know a new roommate. It takes everyone a little bit of time to figure each other out- preferences, patterns, needs. ”

Spend this time getting to know them—how they respond to touch, sound, and your presence. By simply being with your baby, you'll start to learn their cues and rhythms. Holding and interacting with them is not only soothing for your baby but also a wonderful way to support parent-baby bonding.

2. The Power of Skin-to-Skin Contact

One of the most effective ways to calm your baby and yourself is through skin-to-skin contact. Placing your baby on your chest offers them the warmth, comfort, and security they need as they transition to the outside world. Skin-to-skin contact also has remarkable benefits—improving your baby's lung and heart function, stabilizing body temperature, regulating blood sugar, and transferring beneficial bacteria to support their immune system.

For mothers, it promotes breastfeeding, and for all parents skin-to-skin supports attachment, while also reducing anxiety. The benefits extend beyond the golden hour—skin-to-skin can positively impact your baby’s cognitive development and parent-child reciprocity, giving you both a sense of calm and connection.

3. Prepare for the Emotional Roller Coaster

For the birthing parent, after delivery, your hormones are in flux. As your progesterone levels drop and estrogen stays high, you may find yourself on an emotional roller coaster. This hormonal shift, often referred to as estrogen dominance, can leave you feeling moody and emotional. It’s normal to feel overwhelmed at times, and recognizing that these emotions are part of the postpartum process can help you approach this period with more self-compassion. It’s important to look out for extremes! If you are experiencing severe depressive symptoms or uncontrollable anxiety that’s interfering with your functioning, this is NOT baby blues. Check out our blog summarizing the range of perinatal mental health symptoms to look out for.

4. What to Expect Physically

Your body has just done an incredible thing, and it needs time to recover. In the first few weeks postpartum, you can expect some physical symptoms like:

Bleeding (lochia) that may increase with more activity.
Night sweats as your body sheds excess fluid.
Flatulence and gas as your digestive system adjusts.
Breast engorgement as your milk comes in. To ease discomfort, try alternating between heat and cold on your breasts and be sure to drink plenty of fluids. Breastfeed frequently or pump to alleviate discomfort.

These are normal experiences, but remember to take it easy—pushing yourself too hard too soon can slow your recovery. If your bleeding increases with activity, it’s your body’s way of telling you to rest.

5. Set Boundaries to Support Your Rest and Well-being

It’s tempting to want to "do it all," especially when family and friends are eager to meet your baby. But now is the time to set boundaries that prioritize your rest and recovery. Let your loved ones know when you need space, and don’t be afraid to say no to visitors or activities that feel overwhelming. Rest isn’t just about sleep—it’s about giving yourself permission to pause, breathe, and take care of your body and mind.

6. Ask for the Support You Need

You don’t have to do this alone. Whether it’s help with meals, housework, or just someone to hold your baby while you rest, asking for support is key. Reach out to your partner, family, friends, or postpartum doula for help. Remember, taking care of yourself is essential for being the best parent you can be.

These topics- and more- are covered in our postpartum planning course. If you are interested in a self-paced version you can find it here.

If you want personalized postpartum support reach out via phone or email 435-554-8077 OR hannah@thrivewithnova.com

Rest and Recovery in the First Few Weeks