Postpartum - Preparing (Part 2)
preparing for postpartum: what actually helps
postpartum - preparing
This is Part 2 of a three-part series on the postpartum period. While Part 1 focused on naming some of the challenges many parents face after baby arrives, this post is dedicated to practical tips for building a supportive environment for the mind and body.
The reality is, most families, especially for first time births, prepare intensely for the birth, but feel left in the dark after baby arrives. As a HypnoBirthing Childbirth Educator teaching the Mongan Method, I spend four out of the 5-week curriculum with parents walking through and preparing families for the ins and outs of birth and one week talking about what happens after. While we cover breastfeeding, recovery planning and some basics of infant sleep, I’ll be honest - it’s not enough.
Supporting the postpartum period deserves as much planning as birth. Not because something will go wrong, but because having a map makes the journey less overwhelming. So this post is dedicated to building that map. What you can do before birth so that when you cross that threshold to parenthood, it doesn’t have to feel like stepping out into the abyss.
And if you’re already in it - where that postpartum diaper is wearing you and you are wearing baby poop, it’s never too late. You can absolutely still get some practical tips in this post.
So, please read on.
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before baby arrives: building your foundation
Create a Real Postpartum Plan
A postpartum plan does not need to be complicated. It just needs to be realistic and go beyond just “we’ll figure it out.” Think of it as a support map for the first weeks after birth - one that covers food, feeding, rest, recovery, mental health, support, and who to call when you need help.
Food and the Practical Stuff
Set up a meal train, batch cook and freeze meals, budget for takeout/delivery for the first few weeks, if that’s within your means. If you’ve got a partner, can they take any parental leave or sick time to be home with you in those early days or weeks? It’s also helpful to think about whether you’ll want any additional household help - and what that looks like.
Infant Feeding Support
Breastfeeding often doesn’t “just happen.” It’s a socially learned skill, and many of us begin without having ever really seen it up close. Don’t wait until there’s a problem to seek out help. Early pain or damage can spiral quickly.
Take a prenatal breastfeeding class (even if you plan to formula feed, knowing the basics helps you make informed choices)
Watch youtube videos of real newborns feeding
Talk with other moms who have breastfed about what they learned
Know the signs of a good latch vs. a painful one
Understand that some discomfort in the first week is normal, but ongoing pain is not
Have formula on hand as a backup - this isn't "giving up," it's being prepared
Make a plan to check in with a lactation consultation for the first week postpartum, even if things seem fine. If you’re birthing in Whitehorse, nurses at the health centre will most likely come to you for a check-up in the first few days.
Know that combination feeding (breast + formula) is a valid option
Pelvic Floor and Physical Recovery
Pelvic floor rehab matters after both vaginal and cesarean births - pregnancy load alone affects the pelvic floor.
Book a prenatal pelvic floor assessment if you can. It helps with both birth prep and recovery planning.
Ask your care provider for a referral to a pelvic floor physiotherapist for 6 weeks postpartum
Know the signs that you need help: leaking urine, pain during sex, heaviness or pressure in your pelvis, lower back pain
Know your Mental Health Baseline
Know the difference between normal hormone shifts and warning signs of postpartum anxiety or depression:
Normal adjustment (usually peaks around day 3-5, resolves within 2 weeks):
Mood swings, tearfulness
Feeling overwhelmed or anxious
Trouble sleeping even when baby sleeps (for a few days)
Warning signs to watch for:
Persistent sadness, hopelessness, or numbness lasting more than 2 weeks
Severe anxiety or panic attacks
Intrusive, scary thoughts about harm coming to baby or yourself
Difficulty bonding with baby
Thoughts of hurting yourself or the baby
If you have a history of anxiety, depression, or trauma, consider:
Pre-booking therapy sessions for your postpartum period
Talking to your doctor about a mental health plan before birth
Identifying a psychiatrist who specializes in perinatal mental health
Early intervention makes a real difference. You don't have to wait until you're in crisis. Have numbers ready for mental health crisis support, your midwife/OB/doctor’s office, public health, and local parent resources. See part 1 for local Yukon resources.
Build Your Community Now
Knowing some other parents navigating the same stage can be helpful. Some ideas:
Join a prenatal yoga class or birth prep course to meet other expectant parents
Connect with local parent groups before baby arrives
Find a simple walk-and-talk crew in your neighborhood
Join online communities for your due date month (many communities have birth month groups on Facebook)
Don't wait until you're struggling to reach out - start building the connections now
Write down 2-3 people you can text at 3am. People who won't judge, who'll just listen or show up. Or better yet, have them check in with you at a scheduled time. Sometimes being able to write out your feelings via text is helpful, even if the person doesn’t reply right away. Or if you’re not in the mood to talk, ask them to send you funny memes or videos instead. These can be anchoring in those long nights.
Align With Your Partner
Have these conversations before baby arrives, when you both have the bandwidth:
Feeding priorities: What's most important to you? What are you willing to be flexible on?
Sleep approach: Will you take shifts? Co-sleep? Room-share? What's your plan if baby won't sleep in the bassinet?
Visitor boundaries: Who can visit? For how long? What if you need to cancel?
Household tasks: Who does what? Can you afford to outsource cleaning or laundry for a few weeks?
Conflict repair: How will you handle disagreements when you're both sleep-deprived and depleted? What's your signal for "I need a break, can you take over"?
Practice Nervous System Tools
Breathing techniques, grounding exercises, affirmations - these become anchors later. We’ll go deeper into these practices in Part 3 - the moment-to-moment tools that help at 3am when thoughts spiral or you just need to get through the next breath.
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if you're in it now: what actually helps
If you’re already in the thick of it, don’t worry about doing all of this perfectly. Start with what gives you the most relief.
Remember This is a Learning Time
There is no perfection or 'getting it right'. You try something, you learn, you try again.
Protect the Rest Where you Can
I get it, 'nap when the baby naps' is not always the most helpful advice. I was never a good napper and that didn't all of a sudden change postpartum even when I really needed a nap.
Instead, figure out where and when you rest the best. If it's going back to bed in the morning right after you wake up, or it's lying down on the couch listening to a guided meditation while your partner takes the baby for a quick walk around the block - find rest where you can.
Rest doesn't always have to equal sleep to be rejuvenating.
Use Your Breath
In HypnoBirthing, we teach 'calm breath' which is inhale for 4, pause, exhale for 8. As you breathe, imagine your breath sweeping through your body and helping you to release all tension in your muscles.
(We'll explore more breath techniques in Part 3.)
Lower the Bar
You don't need to be supermom. Fed is best. Clean enough is fine. A walk to the mailbox and back is plenty in those first few weeks. Survival mode is a legitimate season.
Accept Help
When someone offers, say yes. Be specific:
"Can you bring a meal Thursday?" "Can you hold the baby while I shower?"
Most people genuinely want to help - they just don't know what you need.
Connect With Other Parents
Knowing you're not alone matters. Even strangers online can provide that sense of community and shared experience.
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the bottom line
Postpartum doesn't have to feel like falling off a cliff. With some planning, realistic expectations, and the right support in place, you can move through this transition with more ease and less suffering.
It will still be hard sometimes. You'll still have moments of doubt and struggle some days more than others. But you won't be blindsided - and you won't be alone.
Want a little more practical support?
If you’re pregnant and wanting a little more practical support around nourishment, movement, pelvic floor prep, and postpartum recovery, I’ve created a free Perinatal Health Guide with simple, supportive tools for real life.