Bringing a baby into the world is a joyful and transformative experience that can bring you immense happiness and a sense that your life is complete. However, it can also bring about physical and emotional changes that may at times feel overwhelming. Looking after a baby can sometimes be stressful as well, and it can take time to adjust to your new role.
Here are some practical tips to help you understand some of the changes you may be going through physically and emotionally, and some useful coping strategies.
The postpartum period
The first six weeks after birth (or postpartum) are considered to be a period of physical recovery for your body. Pregnancy and childbirth puts a lot of demands on your body, and it naturally needs some time to adjust and repair. Everyone is unique, and some moms may appear to bounce back very quickly, while others may have more serious problems.
If you have had a C-section, the recovery period may be longer. It’s normal to feel aches and pains for the first few weeks, and you may also experience hormonal fluctuations and weight gain. Some new mothers also experience mood swings, and in more severe cases this can escalate into postnatal depression.
Practical tips to feel more comfortable with your body
It’s normal to feel exhausted in the first few weeks after birth. Prioritise your own rest and recovery, and whenever possible ask for help from your partner or family members or friends. Make some time for yourself every day, even if it’s just half an hour in the evening watching TV or listening to music.
When you feel able to, do some gentle exercises to help regain muscle strength and tone. Pelvic floor exercises, sometimes also called Kegel exercises, are ideal to strengthen the muscles in your pelvic floor, particularly if you are experiencing some incontinence. However, don’t push yourself too hard if you find them painful.
Eat well and resist the urge to snack on sugary or fatty foods. Aim to eat a balance of complex carbs such as whole grains and legumes, lean meats and pulses; and plenty of fresh fruit and vegetables. Limit your intake of alcohol and caffeine as this can further disrupt your sleep routine and leave you feeling even more tired and on edge.
Tips to establish a routine with your baby
Babies thrive on routine even from an early age. No doubt the first few weeks will feel a little chaotic, but as soon as you are able to, try to introduce some structure into each day. This will make tasks take up less of your time, and will also help your baby get into a good sleep pattern.
If your baby is fractious and finds it difficult to sleep, it may be any number of reasons such as being too hot or cold, feeling hungry or just being in need of a cuddle. If they were previously calm babies who slept well, it may be because they are colicky or teething. Most babies will begin teething at around the three to six month mark.
If your baby is excessively fretful and appears to be in pain as a result of teething, try massaging their gums with a cold cloth. You can also give them mild painkillers or try a natural alternative such as a raw amber teething necklace. These are designed to release small amounts of analgesic onto the skin, creating a soothing effect.
Take care of your mental health
It’s no surprise that all the physical, practical and emotional changes of having a baby can sometimes leave new moms feeling anxious and stressful. Acknowledge any negative emotions you are experiencing, and don’t be too hard on yourself; it’s okay and normal to feel this way sometimes.
If your feelings of sadness or anxiety persist for more than two weeks, it may be worth seeking some support. Talk over your feelings with someone you trust, or join a support group for new mothers. This can help you to bond over shared experiences and also share practical tips and useful information.
Accept all offers of help and do not put pressure on yourself to do everything. Prioritise chores and do what is immediately necessary. Nobody is perfect when it comes to parenting, so be kind and forgiving of yourself. If you take care of yourself, you will also be at your best for the new bundle of joy in your life.
