Did you know that depression and anxiety are actually the most common complications following childbirth? While we often focus on a healthy pregnancy and delivery, it’s equally important to tend to your well-being after your baby arrives. Developing healthy mental health habits in the postpartum period can make a world of difference for you—and your family.
For a long time, postpartum mental health wasn’t openly discussed, but thankfully, that’s changing. It’s time to put these conversations front and center!
Read more about postpartum mental health right here on Babytalk: Postpartum Mental Health: What Every New Mom Needs to Know
As you read this article, keep in mind: if you’re ever experiencing symptoms of postpartum depression or anxiety, don’t wait to get help. Reach out to your doctor or midwife. The sooner you seek support, the better you’ll feel. This post isn’t a substitute for professional care, but there are many things you can do at home to boost your mood and build resilience.
Postpartum mental health concerns are more common than most people realize—about 1 in 5 mothers experience them, and about 1 in 10 dads, too. You’re definitely not alone.
If you’re ready for some simple ways to nurture your postpartum mental health, read on!
1. Do Less—Prioritize Rest and Bonding
When you bring your baby home, it’s easy to slip into “super parent” mode and try to do it all: cleaning, cooking, laundry, and hosting guests. But your most important job right now is to slow down and soak up time with your newborn. Let friends and family handle housework when they can, and lower your expectations of a perfect home.
Remember: your baby needs YOU more than a sparkling kitchen. The housework can wait. Make memories, rest, and be present—those are what matter most in these early weeks.
2. Get Outside—Breathe in Fresh Air
Never underestimate the power of fresh air! Even a short walk—whether it’s a stroll around the block with your baby in a stroller, or a solo moment on the porch—can boost your mood. Humans were meant to spend time outdoors, and nature can be remarkably healing, even in the dead of winter. Bundle up and make stepping outside part of your routine.
3. Move Your Body—Gently
Once your healthcare provider says it’s safe, gentle movement (like walking) is incredibly beneficial. Physical activity supports healing and is linked to better emotional health. If you had a favorite activity or workout before pregnancy, ease back into it slowly. And if you’re new to exercise, now is a great time to start—there are many postpartum routines available online that you can even do with your baby.
4. Make Sleep a Priority—Nap When You Can
As any new parent knows, sleep can feel elusive. But a lack of rest can quickly wear on your mental health. Find moments for short naps, go to bed earlier, and enlist help from your support network so you can rest while someone else watches your baby. Even a few extra minutes of sleep here and there add up and can make a big difference in your outlook and energy.
5. Eat Well—Fuel Your Recovery
If you’re breastfeeding, your body needs extra calories—but try to reach for nutritious, well-balanced foods most of the time to help your body heal and keep your mood stable. Treats are okay on occasion, but aim for plenty of fruits, veggies, whole grains, and protein. Prepping freezer meals in advance or asking visitors to bring healthy snacks can help set you up for success.
6. Journal—Let Your Emotions Out
Writing can be a wonderful way to process the big emotions that come during the postpartum period. Grab a notebook and jot down whatever is on your mind—even a few sentences can help you sort through feelings before they become overwhelming. Bullet journaling, in particular, is a simple and flexible way to get started.
7. Write Your Birth Story—Process and Preserve
Many women find healing in writing out their birth story. It’s a cathartic way to process any unexpected events or emotions related to your birth experience, and it can also help raise questions you might want to discuss with your care provider. Plus, it’s a special keepsake for your child to read one day.
8. Reach Out—You’re Not Alone
If depression or anxiety begin to creep in, reach out for professional help right away. For those moments that are simply overwhelming or emotional (and that’s totally normal!), talk openly with your partner, friends, or family. Sometimes, a good venting session or a few tears can lighten your mood and remind you that you’re supported.
9. Practice Self-Care—Even in Small Doses
You deserve to feel good and cared for. Whether it’s a shower, your favorite book, getting your nails done, or simply a few quiet minutes to yourself, little acts of self-care can help you reconnect with yourself—beyond your role as a parent. Find small ways to nurture your own needs when you can.
10. Snuggle Your Baby—Soak in the Oxytocin
Last but certainly not least, enjoy all the baby snuggles you can! Physical closeness triggers the release of oxytocin—the “feel good” hormone—which supports both bonding and mental health. Skin-to-skin time is wonderful for both you and your baby. Consider using a carrier or wrap so you can keep your baby close, even while moving around the house.
The postpartum period can be overwhelming, but small, intentional practices can help you feel stronger and more supported as you navigate this new chapter. Have you experienced postpartum depression or anxiety? What helped—or made things harder—for you? Share your story in the comments, and let’s keep the conversation going to reduce the stigma and support each other.
You are not alone. You can do this!
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