Struggling After Baby? Create Your Mental Health Plan

Being a mom is hard. The sleepless nights, endless feedings, and constant worry can make you feel like you’re running on empty. And if you’re also dealing with postpartum depression or anxiety, it can feel downright overwhelming. We spend so much time preparing for our baby’s arrival—decorating the nursery, stocking up on baby gear, scheduling those first pediatrician visits—but how often do we stop to plan for our well-being? The truth is your mental health is just as important as your baby's health. Creating a postpartum mental health plan isn’t just a nice-to-have; it’s a must that will help you manage the stress, avoid burnout, and ultimately be the mom you want to be. Get your free plan here.

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What Is Postpartum Depression and Anxiety?

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Did you know that 1 in 5 new moms experience postpartum depression or anxiety? These mental health challenges can show up in many ways, like persistent sadness, overwhelming fatigue, irritability, and difficulty bonding with your baby. What’s even more concerning is that 75% of moms with postpartum depression or anxiety are not diagnosed and, therefore, don’t receive the help they need. These feelings might start soon after childbirth or may develop later, even when your child is a toddler. Recognizing these symptoms early and acting is crucial for managing and treating them effectively.

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Postpartum depression and anxiety can look different for every mom, but here are some common signs to be aware of:

Emotional Struggles: Feeling sad or empty most of the time, crying frequently, or experiencing intense mood swings.
Fatigue: More than just typical exhaustion from caring for a baby or toddler—this is a deep, overwhelming fatigue that doesn’t improve with rest.
Anxiety: Constant worry, feelings of dread, or being consumed by fears about your baby’s health or your ability to be a good mom.
Difficulty Bonding: Feeling disconnected from your child or having trouble feeling joy or affection toward them.
Intrusive Thoughts: Disturbing, unwanted thoughts that can be frightening or shocking.

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These symptoms are not a reflection of your ability as a mother - they are real medical conditions that deserve attention and care. Postpartum depression and anxiety are treatable, and you can get help by talking with your healthcare provider, a licensed therapist, or joining support groups.

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Why You Need to Plan for Your Own Care

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As moms, we are amazing at planning for our baby’s needs, but what about our own? It’s easy to get caught up in preparing the perfect nursery or finding the best stroller, but your mental and emotional health are just as important. The reality is that the postpartum period (which can last up to few years!) isn’t just about adjusting to life with a new baby; it’s also about adjusting to your new life as a mother. This transition can be overwhelming, especially if you don’t have a plan in place to take care of yourself.

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Without a plan for your own mental and emotional health, you might find yourself feeling isolated, stressed, and eventually struggling with postpartum depression or anxiety. A postpartum mental health plan is crucial because it provides you with the tools and strategies you need to support yourself in the best way possible for you.

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What Should Be Included in Your Postpartum Mental Health Plan?

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Creating a postpartum mental health plan may sound overwhelming, but it’s easier than you think. Here’s what you should include to make sure you’re fully supported:

Establish a Support System: Make a list of people you can reach out to when you’re feeling overwhelmed or who can help you when needed. This might include your partner, a close friend, a family member, or a mental health professional. Don’t hesitate to ask for help.
Prepare for Sleep Challenges: Sleep deprivation is a significant factor in postpartum mental health struggles. Develop strategies to improve your sleep, whether it’s through sharing nighttime responsibilities, creating a calming bedtime routine or sleep training for your child (if/when appropriate).
Create a Self-Care Routine: Don’t forget to include activities that help you relax and recharge. This could be as simple as a daily walk, practicing mindfulness, or engaging in a hobby you enjoy. Remember, self-care isn’t selfish—it’s necessary. You can explore more self-care strategies by listening to episodes of the Let's Thrive Postpartum podcast, where we dive into practical tips for moms.
Recognize Your Triggers: Identify situations or circumstances that increase your stress or anxiety. These could be related to sleep deprivation, isolation, or overwhelming responsibilities. Ask for help when you need it.
Set Realistic Expectations: Understand that motherhood is demanding, and it’s okay to have days when things don’t go perfectly. Be kind to yourself and remember that you’re doing your best.
Know When to Seek Professional Help: Sometimes, self-care and support from loved ones aren’t enough. Be prepared to reach out to your healthcare provider or therapist who specializes in postpartum mental health if you’re struggling. Thrive Postpartum’s virtual platform offers resources and therapist-led group support to help you find the care you need.

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If You’re Currently Pregnant, Create a Plan Too

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If you’re currently pregnant, now is the perfect time to start creating your postpartum mental health plan. Postpartum depression and anxiety can occur anytime within the first year after childbirth, not just immediately after birth. By planning ahead, you can reduce potential triggers for postpartum depression and make the mental transition to motherhood much smoother. Preparing in advance allows you to think about the support systems you will need, the self-care routines you want to establish, and how you will handle the inevitable challenges that will come those first few years.

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During pregnancy, your focus is often on preparing physically for the baby’s arrival, but it’s equally important to prepare mentally. Consider what kind of help you might need in the early weeks postpartum, and don’t be afraid to ask for it. Whether it’s having meals prepared, arranging for someone to help with household chores, or setting up regular check-ins with a friend or therapist, these preparations can make a significant difference in how you handle the postpartum period.

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Revisit and Revise Your Plan as Your Baby Grows

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As your child grows and becomes more independent, your postpartum mental health plan should evolve with your changing needs. For example, when your child starts walking or talking, new challenges will arise, such as managing tantrums or setting boundaries. These new stressors can impact your mental health, making it crucial to revisit and adjust your plan regularly.

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Consider revisiting and revising your postpartum plan every 3 months for the first 2 years. This will help you:

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Maintain Balance: Juggling the needs of a toddler with your own can be overwhelming. A plan helps you find balance by ensuring you make time for self-care and rest.
Stay Connected: Isolation is a common issue for many moms, especially those dealing with postpartum depression or anxiety. Your plan should include ways to stay connected with others, whether through playdates, support groups, or online communities.
Navigate the Emotional Rollercoaster: Toddlers are known for their unpredictable behavior, which can be frustrating and exhausting. A mental health plan gives you strategies to manage your emotions and stay calm during challenging moments.

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Create Your Own Postpartum Mental Health Plan – Free Template

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Creating a postpartum mental health plan is a powerful way to take control of your well-being. It’s an acknowledgment that your mental health is just as important as your physical health and your child’s well-being. By planning ahead and being proactive, you can better navigate the challenges of motherhood, reduce the impact of postpartum depression and anxiety, and ultimately thrive in your role as a mom.

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Remember, it’s okay to ask for help, and it’s okay to prioritize yourself. You deserve to feel supported, understood, and capable of being the best mom you can be.

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Get Started Today: To support your journey, download Thrive's free postpartum mental health plan template today. This resource is designed to help you create a plan tailored to your unique needs, ensuring you have the tools and support necessary to thrive during the postpartum period and beyond.