Postpartum wellness: 7 gentle ways to look after yourself

The weeks after birth — often called the fourth trimester — are a time of huge physical and emotional change. Caring for yourself is not selfish; it is part of caring for your baby.

1. Rest whenever you can

Sleep comes in fragments now. Lie down when your baby naps at least once a day, and let chores wait.

2. Eat and drink regularly

Keep easy snacks and a water bottle wherever you feed your baby. Recovery and breastfeeding both increase your needs.

3. Accept (and ask for) help

Make a short list of concrete tasks — a meal, laundry, a walk with the stroller — so that when someone offers, you can say yes.

4. Move gently

Short walks and breathing exercises can help you feel better. Wait for your provider's go-ahead before returning to more intense exercise.

5. Check in with your mood

Feeling weepy or overwhelmed in the first two weeks ("baby blues") is common. If sadness, anxiety or intrusive thoughts last longer or feel intense, talk to a professional: postpartum depression and anxiety are common and treatable.

6. Keep track of your own recovery

Bleeding, pain, sleep and mood are worth noting too — not just your baby's data. It makes postpartum check-ups much more useful.

7. Stay connected

A message to a friend, a parent group or a chat with your partner can make a big difference on hard days.

If you ever have thoughts of harming yourself or your baby, contact emergency services or a crisis line immediately.