October 27, 2025
For many women, pregnancy is a time of much change and transformation. So much is happening on a physical, emotional, and mental level as they prepare to give birth and become mothers to another human being. Sometimes women are fully informed and ready for these changes, but often, most women report feeling unprepared or taken aback by the changes that occur in their bodies and minds.
The reality is that creating life truly involves a woman’s entire being as their bodies adapt to the growing baby inside. Their hearts are working harder to pump more blood, their joints start to loosen in preparation for the birth, their digestion slows, and their body composition shifts. Pregnancy also changes a woman’s brain significantly—a result of their changing hormones that can last for up to two years after birth! As a result, a lot of mothers-to-be experience brain fog (especially in the last trimester). And, after a woman gives birth, a quick drop in certain hormones causes mood swings and changes to how she experiences her feelings.
Traditional advice tells a woman that thirty days of rest and nutrition will get her back to her pre-pregnancy “norm.” While rest and nutrition are critical after the birth (and during), this advice fails most women because it does not account for the reality that most women feel like a fundamentally changed person after giving birth. It also does not consider the long-term effects of pregnancy and birth, which, as stated above, can last up to two years (or more in some cases).
So, if traditional advice continues to fail us, what can true healing look like for the post-partum period?
Post-Partum Physical Recovery: Honoring Your Body’s True Timeline
Your doctor might tell you that the postpartum recovery period lasts about six weeks, depending on how your birth went, the type of delivery (whether it was vaginal or cesarean), and your overall health. It is important to understand that your doctor is referring to this time as the “acute postpartum period,” when most of the major physical healing occurs. The reality is that total physical recovery can take 1-2 years, and it often comes with many ups and downs. During this time, we are starting and stopping breastfeeding, our hormones and menstrual cycles are stabilizing, and our muscles are regaining their strength. Our bodies have been through a lot, so it is important to give ourselves patience and grace as we heal.
Some excellent self-care activities we can do during this time to help our physical bodies recover include:
- Mild movement, like taking short walks or doing gentle stretching, such as yoga
- Pelvic floor exercises help muscles regain strength after being stretched during childbirth. Some physical therapists specialize in pelvic floor recovery and can help guide you
- Staying well hydrated consistently
- Focusing on your nutrition by consuming a variety of whole foods, maintaining a balance between carbs, proteins, and fats, and including iron-rich foods like spinach, red meat, or soy products
- Consider practicing diaphragmatic breathing to help your core and pelvic floor muscles reconnect and decrease stress levels. There are YouTube videos to show you how to do this breathing exercise at home
With time, our bodies will start to feel healed and strong. It is important to remember that we will eventually start to feel normal again. In the meantime, permitting our bodies to heal organically and in its own time can help us practice acceptance of all the changes we have experienced since becoming pregnant.
Redefining Post-Partum Self-Care: Small Acts, Big Impact
As a woman’s body and life transform into motherhood, so does her approach to self-care. A mother probably does not have the same amount of time to take care of herself as she did before. Yet, tending to her well-being remains a very important part of her health and recovery, despite the increased external demands on her time and energy. How can you update your habits of self-care with motherhood now being a big part of your life? How would even you define “self-care” in this new lifestyle? Perhaps it is as simple as saying that self-care is meeting basic needs and reducing stress. For example, self-care might now look like:
- Accepting help with household tasks
- Meal prepping to have easy snacks and meals ready
- Having at least one 5-minute routine in the morning or evening that feels nurturing to you (such as breathing, praying, stretching, etc.)
- Setting boundaries with visitors, family members, or friends (i.e., don’t stretch yourself thin, even for the ones you love)
- Giving yourself permission to take naps or rest when the opportunity arises (and not letting anyone convince you that this is “lazy”)
- If someone offers you support, take them up on their offer. Communicate clearly what would be the most supportive thing they could do for you
- Carving out 5-10 minutes, when possible, to journal, meditate, or do whatever activity grounds you and brings you joy. This could be anytime during the day and is separate from the morning and evening routine mentioned above
Self-care can be as simple or as elaborate as you like. The important thing is that you continue to incorporate things into your daily life that help you feel nourished and connected to yourself. And, by taking care of our physical needs, we are also supporting our mental health needs.
Post-Partum Mental Health: Navigating the Emotional Landscape
A woman’s emotional and mental health can change significantly throughout pregnancy and after birth. This is fairly common, and it’s normal to experience a wide variety of emotions in new, unfamiliar ways. Amid so many changes, women are also navigating shifts in their identity from their pre- to post-baby lives. It is common to feel overwhelmed and have decision fatigue. Firstly, a mother must tend to her physical needs for rest, sleep, and proper nutrition. Then she builds on this to start tending to her mental and emotional well-being. Here are some tips to start doing emotional building:
- Journaling, even for a few quick minutes, can be an incredible tool to process all the changes you are experiencing
- Continue any therapy you have been doing. If you do not have a personal therapist, consider finding someone to talk to who can be a sounding board for you and help you carry the burden. Remember, therapy isn’t just for people who have severe mental illness or trauma. Therapy is for everyone
- Consider what brought you inner peace throughout your life, especially before your baby. Was it sitting in nature with the sun on your face? Was it going out for coffee with your best friend? Was it a special hobby or creative outlet? Continuing to do these things, even if now on a limited basis, will give a sense of being more grounded
Up to 80% of new mothers experience “baby blues,” usually starting 3-5 days after birth. This can include mood swings, crying, restlessness, anxiety, irritability, and sadness. This typically lasts a few days but can take a couple of weeks to resolve on its own.
However, if the depression is severe and persists for months after the delivery, this could be considered postpartum depression (PPD). PPD can significantly interfere with your ability to function in your daily life. You may also feel difficulty in bonding with your baby, have panic attacks, have sleep and appetite disturbances, and you might even find yourself having thoughts of harming yourself or the baby. If you are experiencing any of these symptoms, please talk to your doctor immediately. There are many supportive treatments (like the therapy mentioned above) that can help you.
Social Connection: Maintaining Relationships in a New Reality
Becoming a parent shifts almost all relationships, and this surprises many new mothers. It is fairly common that friendships change as priorities shift, while a partner relationship also adjusts to the new addition and responsibilities. Feeling isolated, despite being needed constantly, is a feeling many new mothers experience. It is important to give yourself compassion as you learn to balance your social relationships with all the new demands of motherhood, as well as to allow prior relationships to grow into something new. Your relationships will still require intentional nurturing, but you don’t need to be perfect. It is important to continue participating in your relationships with others, as social support directly impacts sleep, stress levels, and overall well-being.
- Virtual connections like video calls, video messages, or chats can be a convenient way to stay in contact with others (especially if in-person meet-ups are not possible)
- Find parenting communities near you that align with your values and connect you to other people who understand what you are going through right now
- Having honest conversations with friends without children about your new limitations can also be helpful
Your relationships can be a great source of support during the first year or two of becoming a mother. Isolation can make this time very challenging, so treasure the people who are nurturing and supportive of you.
Building Your Personal Post-Partum Self-Care Toolkit
By taking care of yourself, you are fostering your potential to be the best mother you can be. That is why it is not selfish of you to carve out time for this, as it is an essential part of energizing yourself so that you can do a job that requires everything of you. Start small and simple—it does not need to be grandiose or very involved. Choose one strategy from each section to try this week and build on it as you can. You deserve the time, care, and support required to heal from the undertaking of bringing a whole human to life!
About The Author
Saiya Marshall was a volunteer writer for South Project. Based in Querétaro, Mexico, she holds a Bachelor of Science in Nursing and has transitioned from her career as a registered nurse to working as a freelance medical writer. Saiya is passionate about combining her healthcare background with storytelling to create accessible, impactful content. Outside of writing, she enjoys traveling, camping, and hunting down the best local coffee spots. A mom to a spirited four-year-old and a grumpy cat, Saiya embraces every chance to laugh and be silly with her son.