How To Build a Postpartum Support Plan
A postpartum support plan is one of the most important tools new parents can create for the fourth trimester. A postpartum plan prepares you for the weeks and months of physical recovery, emotional adjustment, and round-the-clock care a newborn requires.
Having a clear plan in place reduces overwhelm, aids in maintaining communication with partners and support people, and helps you recognize early signs of stress or mood changes. Creating a postpartum plan ensures meals, rest, household tasks, and emotional care don’t fall through the cracks.
Your postpartum plan doesn’t need to be perfect! It simply gives you a guideline in a time of transition so you feel supported, connected, and more confident as you navigate this season of life with a new baby. Let people help you! You do not have to do this alone.
Let’s explore some things to consider when creating your own postpartum plan!
Start with Your “Core Needs”
Before listing tasks or helpers, identify what you need to feel supported.
Ask yourself:
What helps me feel calm when stressed?
How do I respond when I'm overwhelmed or tired?
What kind of help is hardest for me to ask for?
Examples:
“I need consistent/predictable rest windows”
“I need reassurance when I'm feeling anxious”
“I need help keeping meals stocked”
Define Your Care Team
Your care team includes professionals, loved ones, and community resources
Medical & Mental Health Providers
OB/GYN or midwife
Pediatrician
Lactation Consultant
Therapist
Doula/postpartum doula
Psychiatric provider (if medication management is needed)
Personal Support People
Identify who can help and how they can help
Partner
Family
Friends
Neighbors
Faith/community groups
Include:
Who can come in person
Who provides emotional support
Who can run errands
Plan for Daily Practical Support
Fatigue is the biggest postpartum stressor. Map out who will help with essential tasks
Household
Laundry
Dishes
Tidying
Pet care
Meals
Meal train
Prepped freezer meals
Grocery delivery
Snacks accessible for feeding sessions
Errands
Pharmacy pickups
Supply runs (diapers, pads, etc)
Scheduling follow-ups
Social Boundaries & Visitor Guidelines
Visitors can energize or overwhelm. Set expectations now
Decide:
When visitors are welcome
Who can hold the baby
Whether masks or handwashing are required
How long visits can last
A script for declining (“today isn't a good day, thank you for understanding.”)
Be mindful of warning signs that you may need extra support. Consider reaching out to schedule individual therapy or consider the Adjusting to Motherhood Support Group for postpartum moms offered HERE through our practice!
