Making a Postpartum Plan

When you’re pregnant there is so much to learn about pregnancy, to prepare for labor, and to buy supplies for having a baby in your home, that it’s easy to let postpartum preparation slip through the cracks. But postpartum is just as important to understand and prepare for! One of the biggest factors for preventing Postpartum Depression (PPD) is having support after the baby is born, which is why it’s so important to have a plan before your baby is born. Creating systems and communicating to others before the birth ensures that you will get the help you need when you need it, because when you are adjusting to having a newborn it is overwhelming to ask for and coordinate the help you need. Here are a few tips when creating your postpartum plan.

Who will be there to help you physically and emotionally

The people who provide support are different from visitors. Visitors come to hold the baby and may ask some questions about the birth and your recovery. Helpers may also hold the baby, but they’re mainly there to take care of your needs on a deeper level. Make sure you identify this distinction as people are asking (or you are inviting them) to come see you or the baby. Discuss what visitors you want or don’t want at the hospital and at home. Set expectations beforehand and communicate this so friends and family know when and where they can come and how long they can stay.

Even more importantly, schedule who can be there to help you physically with making meals, cleaning your house, taking care of the baby while you sleep, etc. If you do invite people to your home shortly after your baby is born, give them assignments to do while they are there so you don’t feel like a host. This will also set the expectation that you are resting and recovering, and it’s not the time for a regular visit. It is also helpful to make a list of people you are close to who will listen empathetically to how you are doing, process your birth experience, or have experience with the way you are feeding your baby. 

What to include in a postpartum plan

Once you’ve identified who your helpers are then you can create a postpartum plan centered around the specific needs for you and your family. Here are some ideas of what to include in your plan:

1. What you will eat and how the food will be prepared. You can make freezer meals ahead of time or buy supplies for simple meals that are stocked in your pantry that others can easily make. Many people also arrange for meals to be brought in by neighbors, friends, and/or family members. Meal Train is a great online resource that organizes when, who, and what meals are coming in after a birth. There are many other meal services where food is delivered or pre-prepared meals can be picked up (Hello Fresh, Blue Apron, Citrus Pear, etc.).

   
   

   However you decide to prepare meals, make sure that you stay on top of eating throughout the day. Ideally you will eat 6 small meals (or 3 large meals with snacks in between) to avoid your blood sugar from getting too low. The first meal should have a significant amount of protein and is best if eaten within 30 minutes of waking up. Digestion also slows down as you are healing and caring for a baby, so warm, cooked meals are best for easy digestion. Along with eating, staying hydrated is also very important.

2. Who will help with cleaning, laundry, and childcare or petcare. Prioritize rest and sleep during this initial postpartum period. Following the 5-5-5 protocol (5 days in the bed, 5 days around the bed, 5 days in the house) is a good reminder for the amount of time you need to rest, bond with your baby, and establish a good feeding routine before you add movement and daily tasks back into your day. Sleep is hard to come by, but lack of sleep slows recovery and makes your emotions feel bigger and harder to manage. Aim for getting the same amount of sleep in a 24-hour period that you were used to getting before in one night’s sleep. Try for one of your sleep periods to be a 3-4 hour stretch. One way to help with getting the sleep is by having a bassinet near your bed and using side-lying feeding so you can go back to sleep quickly after feeding the baby.

   
   

   In order to get the rest that you need it is essential to assign cleaning, laundry, and childcare or petcare help during this time. Some of the tasks can be done by your partner, but you will often need more than one person to help. If you don’t have local support or people who can travel and stay for a time, it may be beneficial to hire a Postpartum Doula that can initially help with these day to day tasks.

3. Maternity and/or paternity leave scheduled and childcare scheduled for after the leave is finished. Do you know if your work has a separate maternity leave or will you need to build some extra vacation days or personal time? How much time does your partner have off, and can this be scheduled anytime or does it have to be right after the birth? These are important questions to answer well before you are due. Default to scheduling more time off than you think, if possible. Every family situation is unique and there are many options for what will fit your family best. It may take some creativity and willingness to talk through those options with your work but establishing it well in advance can ease anxiety the final weeks of pregnancy. 

   
   

   Once you know how long you and/or your partner have off of work then you can make a plan for childcare for your baby, if that is needed. Some people visit and interview different daycares and others prefer a nanny to come to the house. However you choose to find childcare, it takes time to find a good fit for your space, finances, and location and to make sure it’s someone you trust and aligns with your values, so plan ahead.

4. General resource list. Another helpful section to add to your postpartum plan is a list of all the resources you will and may need after the birth.

   Pediatrician: you can schedule a time to meet with pediatricians before the baby is born to find a good fit. It’s also helpful to find out whether or not they can come to your birth place after birth or if you will need to use the on-call doctor at the hospital. If you birth at a birth center or home the midwives take care of newborn care the first couple of months

   Breastfeeding classes or resources: there are many books and online classes that you can read in preparation for breastfeeding. Also research where there are IBCLC’s  (International Board Certified Lactation Consultants) in your area. They can help with any feeding problems that occur. A lot of breastfeeding clinics offer weekly classes or groups to connect with other new parents.

   Postpartum doula, if needed: If you don’t have support after the baby is born postpartum doulas can help with cooking, cleaning, grocery shopping, or any other tasks you need. Many postpartum doulas also offer nighttime support a few times a week so you can get a full night’s sleep.

   Mental health resources: Postpartum mood disorders can happen unexpectedly, even if you haven’t struggled in the past. There are many trained professional therapists and psychiatrists that specialize in perinatal and postpartum mental health. There

   are also many online and in-person support groups that can help with managing postpartum depression.

   Newborn tracking app: There are a lot of different apps that track all the details that can be hard to remember initially. Things like breastfeeding time and which breast to feed on, diaper tracking, weight tracking, bath and tummy time, and a lot more. Finding something you like beforehand can make the transition smoother.

Planning for postpartum can feel like another task to accomplish, but getting it set up beforehand can bring peace of mind and will set you up for success during the transition. If you are following your postpartum plan but you are still finding it hard to manage emotionally or physically, talk to others and get the extra resources you need sooner rather than later. Some people add daily check-ins to their postpartum plan so there is time set aside to communicate the extra support that you need. There are so many other items that may be added based on your specific needs. Think through your current daily tasks and consider what will change after to discover what else needs to be added to your plan.

*Check out my postpartum kit checklist for a list of supplies to buy before your birth.