Self Care for Post Natal Mums - Part I

Hi lovely mums! I’m Ragini, a professional yoga instructor and the founder of Mother'z Yoga. Today, I want to chat with you about something that’s incredibly important but often overlooked—self-care for postnatal mums. After going through the marathon of pregnancy and childbirth, it’s easy to forget that the journey doesn’t stop there. The postnatal phase is a delicate time, and taking care of yourself is crucial for your recovery and overall well-being. So, let’s dive into some practical self-care tips that will help you navigate this beautiful yet challenging time.

Understanding the Postnatal Phase

Emotional and Physical Challenges

The postnatal period, also known as the postpartum phase, is a time of significant change—both physically and emotionally. You might feel overwhelmed, exhausted, and even frustrated at times. Alicia, a wonderful doula who I recently had the pleasure of chatting with, pointed out that while we often prepare extensively for childbirth, we rarely prepare for the postnatal phase. This time is just as important, if not more so, because it’s the beginning of your journey as a new mother.

It’s common to experience what’s known as the “baby blues”—a mild form of depression that occurs due to the sudden drop in hormones after childbirth. This typically happens within the first week or so and can last a few days. During this time, it’s essential to be gentle with yourself and surround yourself with love and support. Remember, these feelings are normal, but if they persist, don’t hesitate to seek help. Postpartum depression affects one in five mums in Australia, so you’re not alone.

The Importance of Recognizing Your Needs

One thing Alicia and I both agree on is the importance of recognizing your needs during the postnatal period. It’s easy to put your baby’s needs first and forget about your own, but self-care is not selfish. It’s necessary. As Alicia beautifully put it, “You cannot give from an empty cup.” By taking care of yourself, you’re actually better able to take care of your baby.

Emotional Well-being and Self-Care

Building a Support Network

One of the best ways to ensure you’re taking care of yourself is by building a strong support network. Don’t be afraid to reach out to family, friends, or even a postpartum doula for help. Alicia mentioned how we often feel like we have to do everything on our own, but that’s not how it used to be. In the past, new mums were supported by a village, and we need to bring that back. Whether it’s asking someone to bring you a meal or help with a load of laundry, lean on your loved ones—they want to help!

I remember when my first baby was born, I felt like I had to be there 24/7, doing everything myself. But once I started accepting help, it made such a difference. Not only did I feel more rested, but I also had more energy to bond with my baby.

Mindful Breathing and Meditation

As a yoga instructor, I can’t stress enough the power of mindful breathing and meditation. These practices can help you manage stress and bring you back to a state of calm. When you’re feeling overwhelmed, just take a step back, close your eyes, and take a deep breath in through your nose, then exhale slowly through your mouth. This simple practice can instantly help you feel more centered.

Alicia also talked about the importance of breath, especially in those moments when everything feels like it’s too much. Just a few deep breaths can slow things down and remind you that you have the time and space to figure things out. And the best part? You can do this anytime, anywhere—even while feeding your baby.

Conscious Consumption

Conscious consumption isn’t just about what you eat—it’s about everything you take in, from the media you consume to the conversations you engage in. In the postnatal phase, it’s crucial to be mindful of what you’re exposing yourself to. If scrolling through social media leaves you feeling inadequate or anxious, it might be time to take a break.

Instead, create a positive environment for yourself. Light a candle, put on some calming music, or even try some essential oils. These small changes can have a big impact on your mood and energy levels. Personally, I love to play soft yoga music in the background while I’m caring for my baby—it helps me stay grounded and connected.

Physical Well-being and Self-Care

Nourishing Your Body

Your body has just done something amazing—bringing a new life into the world! Now, it’s time to nourish it with the right foods. In line with Ayurvedic traditions, I recommend focusing on warm, nourishing foods that are easy to digest and help restore balance to your body. Think soups, stews, and herbal teas. Avoid cold foods and drinks, as they can disrupt your body’s natural healing process.

Staying hydrated is just as important. Drink plenty of water, and consider herbal teas that promote recovery and relaxation. And remember, it’s okay to ask someone else to prepare meals for you during this time—your focus should be on healing.

Gentle Movement and Stretching

While rest is essential in the early weeks, gentle movement can also play a significant role in your recovery. Simple stretches or yoga poses can help relieve physical tension and improve circulation. In our Mother'z Yoga membership, we have some wonderful postnatal yoga practices that you can do while lying in bed or sitting comfortably. These routines are designed to be gentle and can be done even while your baby is napping.

One of my favorite practices is a simple seated forward bend that helps stretch the lower back and hips—areas that often feel tight after childbirth. Paired with deep breathing, this stretch can do wonders for both your body and mind.

Pampering and Healing Touch

Don’t underestimate the power of touch. Whether it’s a massage from your partner or a self-massage with warm oil, physical touch can be incredibly healing. Massaging your shoulders, back, or belly with warm oil helps reduce tension and promotes circulation, aiding in your recovery. Plus, it feels amazing!

If you’ve had a vaginal birth, consider using a perineal wash bottle to help with any discomfort. This simple tool can make a big difference in your comfort level during those first few weeks.

Practical Tips for Everyday Self-Care

Taking Breaks and Getting Fresh Air

Sometimes, a change of scenery is all you need to recharge. Even if it’s just for five minutes, step outside for some fresh air. Alicia and I talked about how being indoors all the time can make you feel stuck. A quick walk around the block or just sitting in your backyard can do wonders for your mood.

Remember, it’s okay to take a break from your baby. Let someone else take over for a few minutes while you step outside. When you come back, you’ll feel refreshed and ready to give your baby the love and attention they need.

Unplugging and Recharging

In today’s digital world, it’s easy to feel like you need to be constantly connected. But one of the best things you can do for your mental health is to unplug, even if it’s just for an hour a day. Put your phone on “Do Not Disturb,” and take this time to focus on yourself. Whether it’s doing a face mask, reading a book, or simply sitting in silence, this time is yours.

I find that when I take a little time to disconnect from technology, I feel more connected to myself and my family. It’s a small but powerful way to recharge.

Conclusion

Taking care of yourself during the postnatal phase is not just important—it’s essential. By prioritizing your emotional and physical well-being, you’re not only benefiting yourself but also your baby. Remember, you deserve this time to heal, recover, and adjust to your new role as a mother.

So, take a deep breath, lean on your support network, and give yourself permission to take care of you. And if you ever need guidance, support, or just a little encouragement, I’m here for you. You’ve got this, mama!