Simple self-care for new moms

The first weeks after welcoming a new baby to your family are some of the most life-altering moments a person can go through. You’ll experience highs and lows and probably get less sleep than you ever have before. While it’s an exciting and joyful time in many ways, it can also be a challenging one.

Make it easier on yourself. Follow these self-care tips for new moms. (And don’t worry—we’re not going to tell you to sleep when the baby sleeps.)

Ask for (and accept!) help

This is often one of the more difficult things for new parents to do. Social media can make you feel like you’re supposed to know exactly what to do when baby comes. But remember—this is your first time being a mom. It’s OK to ask for help. It’s OK to not know the answer. Lean on the people in your life who have parented before you—let them bring you food, clean your house or give you a break to shower, nap or leave the house for a bit.

If you don’t have an immediate support system or if you’re a single parent, look to your larger community. Many gyms offer childcare while you exercise, churches and respite groups have volunteers who can watch your baby while you grocery shop or other organizations can provide help with cleaning, delivering food or otherwise supporting you during this time.

New baby care can feel overwhelming! Talk to a therapist about strategies for coping with the added responsibility, stress or any new feelings you may be experiencing. It’s normal, and it’s OK.

Find my therapist

Rethink exercise

It might be tough to get away for a full workout (once your doctor says it is OK). If you’re lucky enough to have support that allows you the time to work out, great! If you’re not, remember that any intentional movement will benefit your health. Go for a walk—bonus points for pushing that stroller uphill! Do some light yoga or Pilates. Do some squats while rocking or bouncing your baby to sleep. Simply wear your baby (with a safe, approved carrier) around the house while you clean up or do laundry—it’s like wearing an extra eight(ish) pounds!

For most of us, this isn’t the time to train for a marathon. Focus on moving your body every day instead of focusing on intense workouts or losing baby weight. Talk to your healthcare provider for more ideas about how to stay active during this time.

Keep healthy eating simple

One of the best things you can do is to prep freezer meals before baby comes. That way your freezer is stacked with healthy meals you can cook or warm up quickly! If baby is already here and you’re struggling to eat healthy, reach out to your friends and family. Arrange dinner drop-offs so you can count on a few healthy meals each week. Other things you can do to increase nutrition when you’re busy and tired:

• Double it! When you do find time to cook, double or triple your recipe. Freeze the other portions for another day.
• Prep simple, healthy breakfasts. The nights can be long. Bulk-prepare smoothies or overnight oats so you can count on a hearty meal in the morning.
• Drink water. Staying hydrated can help you feel better throughout the day. If you’re breastfeeding, staying hydrated is extra important!
• Use grocery-delivery services. Order your food to be dropped off at your house. You can easily reorder with the touch of a button!

Change scenery

With the baby’s eating and sleeping schedule, you might feel tied to your house. But leaving—even if it’s only for an hour—can help reduce stress and improve your mood. Go for a quick walk, grab coffee or tea (monitor your caffeine intake if you are nursing!) with a friend or take an infant-parent yoga class.

Remember who you are

You were a whole person with a whole life before this little baby arrived. Even though it feels like everything is different right now, the old you is still there!

Remember what things brought you joy pre-baby—laughing with friends, going for a hike, shopping or enjoying live music. Those things are still there—you might need to find a new way to enjoy them right now! Invite friends over to visit, play your favorite songs for your baby or meet up with other parents to walk in the park. And when you need a day or night (or hour!) off, call a family member or friend to watch the baby or hire a sitter.

Here’s the bottom line—you’re a better parent for your baby when you take care of yourself. Learning how to rebalance your entire life is hard. But you don’t have to struggle through it alone. Give yourself some grace and raise your hand for help when you need it.

Talk to a primary care provider of your choice by phone or video. Check on your own health post-baby—body and mind.

Make an appointment

The first 12 weeks following birth can hold some of the most challenging moments in parenting. Learn more about the fourth trimester.

Published September 3, 2024