The postpartum time is a period of great change on every level—physical, mental, emotional, sexual, and spiritual. This postpartum plan will help you to build a foundation so that you can attend to the five universal postpartum needs: rest, nourishing food, loving touch, companionship, and contact with nature.
VISITORS
Who do you want to visit in the first three days?
In the first two weeks?
In the first month?
REST
What do you anticipate might be obstacles to resting for you?
What are ways that you can address those?
How will you create the space to nap during the day?
How will you manage visitors to ensure space for resting? (See Sign for Your Front Door in appendix 4 for ideas.)
How will you manage technology (devices, mobile phone, computers)? When will you unplug?
FOOD
List three of your favorite and most nourishing meals. (You can also see recipes in appendix 6 for ideas.)
List three balanced snacks that you love.
Who can organize the meal train?
Include dietary needs and restrictions for your family for the meal train.
Assemble takeout menus. Which restaurants deliver?
COMPANIONSHIP
Gather Your Tribe
Think about your tribe, the people who you know are there for you, and that you can trust for emotional support or to lend a helping hand. Fill in names and phone numbers to make it one step easier when the time comes and you need them!
Who can you call to tell how you are really feeling about mothering and who will listen without judgment or advice?
Who could you call if you want to take a shower and need someone to hold your baby?
Who would you trust to take your baby for a walk?
Who can you talk to about the hard mothering decisions that you feel would be safe and would not judge you?
Who do you know who makes wholesome and nutritious food?
Who could you call if you want someone to sit with you and hang out?
Who do you know whose mothering you respect?
Who would you like weekly visits from?
Who is knowledgeable about local contacts for health care?
Your Wider Tribe of Wellness Support
Now think about your wider tribe—the people that you can assemble to provide you with self-care expertise, wellness information, and expert care, when needed. Put this list on the refrigerator so that when you need the resource it is easy to find.
Somatic therapist
Holistic pelvic care/scar-tissue remediation specialist
Lactation consultant
Chiropractor
Massage therapist
Acupuncturist
Ob-gyn
Midwife
Housekeeper
Postpartum doula
Night nurse
Local breastfeeding support group
Local playgroups
Mommy and me exercise groups
WHAT BRINGS YOU JOY
Now that you know your body will be nourished and you have your tribe on-call, how will your mind and spirit be nourished? When you feel a little off, what gets you back on track? Here are some ideas. Make this list your own. Write it out on a Post-it or in lipstick on your mirror to remind yourself of the little things that you love.
Singing
Music
Movement
Reading inspirational words
Watching great films
Talking with a dear friend
Make a list of audiobooks, uplifting shows, and podcasts that interest you. Download them so that they are ready to listen to during long nursing stretches.