12 Postpartum Mental Support Essentials New Moms Need to Have
Check out these top postpartum mental support essentials to get before giving to help with the rollercoaster of emotions during the 4th trimester.
Postpartum is not an easy time, physically or mentally.
While many moms prepare for the physical part of recovery, not many moms know to prepare for their mental recovery from giving birth.
With my first two, even though I studied postpartum depression and mental disorders, I only prepared my postpartum recovery kit with physical recovery items.
It wasn’t until I suffered from postpartum depression that I finally learned all about the mental health must haves new moms should have in place before giving birth to best help them through the 4th trimester.
So I wanted to share these mental health tips and must haves for new moms to use during the postpartum period so hopefully you are not as overwhelmed as I was after birth.
I am a certified birth and postpartum doula and trained herbalist, not a licensed medical doctor. The information shared on this website is based on my education, experience, and personal research, and is intended for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making decisions about your health or the health of your baby—especially if you are pregnant, postpartum, have any medical conditions, or are taking medications. Any use of herbal remedies, natural products, or wellness practices discussed on this site is at your own discretion and risk. The content shared here is meant to support, not replace, the relationship you have with your trusted medical provider.
Some of these links are affiliate links meaning if you purchase from these links, I will earn a commission at no extra cost to you. Everything I share is my own opinions and things I personally use and love. You can learn more by reviewing my disclosure. As an Amazon affiliate, I earn from qualifying purchases.
Mental Health Support Essentials
After giving birth, your hormones are all over the place, which messes up your emotions pretty badly. Most moms do struggle with the baby blues, but 1 in every 7 women usually suffer from postpartum depression.
If we better prepare and understand that this is going to be a mentally challenging time, we can get all the help we need with the baby blues so we don’t have to go through postpartum depression very long.
Learn more about how to prepare for postpartum.
Here are some of the postpartum mental health essentials you will definitely want to grab that I found helpful during my second postpartum recovery when I had PPD.
Find a Therapist
There is absolutely no shame in getting a therapist, and I truly believe everyone should have one throughout their life.
Being a mom is a challenge! There will be countless times when you simply need to let everything out and unload.
A therapist can also teach you important tools you can use every day during motherhood to unload, relax, and be a better mom.
Most therapy will teach you how to release built-up emotions and stress and teach you how to manage your children’s emotions and feelings too.
If going to a therapist seems too hard for you, try an online one! There are plenty of apps where you can video call or text a therapist whenever you need help.
Because of my anxiety, I could not get myself to a physical therapy session. But, I was able to do video chats and calls and it made all the difference in the world.
Get a Postpartum Doula
A postpartum doula is one step below a therapist and is the next best thing.
They are there solely for you and will help you with whatever they can.
I had a virtual postpartum doula and it made ALL the difference for me. That is actually why I became one myself!
Have a Postpartum Plan
Just like you want to have a birthing plan, it is absolutely essential to create a postpartum plan as well.
Even if things don’t go according to plan, you will still be way better prepared for the things that come during the 4th trimester.
Here are a few things to include in your postpartum plan:
- Who your support team will be
- Mental health practices in place
- Meal prep for healthy meals
- Who is allowed to visit
- A self-care plan to help with recovery
- Relationship with spouse and other children expectations
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Baby Blues Herbal Extract
This is one of the best things I used to help with my mental health struggles as a new mom.
The Baby Blues Herbal Extract contains the top herbs to help support your mind and body and help you recover from postpartum mental struggles a lot easier.
It really helps to balance those postpartum hormones and was such a powerful tool for my postpartum recovery.
If you get anything from this list, I would definitely give this herbal extract a try!
If you want more help with your postpartum healing, you will love this postpartum recovery guide.
Vitamins and Supplements
Taking vitamins not only helps your physical health but also contributes to your mental health too!
Here are a few good supplements that can help with your emotional and mental health during your postpartum period.
Omega-3 or fish oil helps to keep your brain healthy and strong. By taking Omega-3, you are less likely to have brain fog and will be able to think clearly and focus on certain tasks throughout the day, a crucial part for a mom!
Taking a fish oil supplement can also help with depression. It might not make it go away, but it certainly will help.
The B vitamins are so helpful for energy. New moms should especially take a vitamin B complex to help them with energy to survive the day.
These are usually good to take during lunchtime so you can have plenty of energy for the afternoon.
I also like to take Energy Plus, another herbal supplement. I took this during pregnancy every day at lunch and it made a world of a difference, so I will be incorporating it into my postpartum routine this time around too.
A vitamin D supplement during the wintertime is really beneficial, but it is also good throughout the whole year. Vitamin D is great to help with depression and is really good if you have a hard time going outside to get some sunlight.
Be sure to talk to your doctor to find specific supplements that will help with what you need the most.
Try Sleep Aids
It can be quite hard to sleep after having a newborn. There are usually many worries about wondering if your baby will sleep okay or if something will happen.
Your hormones are also all out of whack, which doesn’t help with sleep either, not to mention the pain you will be in.
Plus, you will have to wake up multiple times throughout the night to feed your baby.
Try getting a natural sleep aid so you can fall asleep easily. The more sleep you can get, the better you can function mentally and physically.
Journaling
Another great way to release all the built-up emotions you are experiencing during the 4th trimester is by journaling.
You can write down all your feelings and release your brain from every thought you have. No one will read your journal, so you can write anything and everything, even if it brings you guilt for feeling that way.
Most often, as soon as you finish writing these feelings down, you will feel better.
You can also keep a gratitude journal to write down a few things you are thankful for each day. These journals help make the hard times a little better.
Grab my postpartum mental health guide that comes with 20 journaling prompts to further help you during this 4th trimester.
Essential Oils
Having essential oils that relax you will make a huge difference in your mental health. Find smells that are familiar and bring you peace.
Diffuse the oils or wear them as a perfume!
There are tons of great essential oils for postpartum. Some of my favorites include lavender, bergamot, clary sage, and ylang ylang.
Positive Affirmations
Affirmations for postpartum will make all the difference for your mental health as a new mom. These are simple mantras that you say daily to help you think positively about yourself and life in general.
Here are some of my favorite postpartum affirmations:
- Motherhood has shown me my strengths
- I become a better mom with each day that passes
- It took my body 9 months to grow my baby. My body will heal in time
- This is hard, but I am not alone
You can come up with your own or use these affirmations to help you get through these couple of months.
Your Favorite Music
Similar to relaxing smells with essential oils, create a calming playlist you can listen to when you are overwhelmed or just need a pick-me-up.
Sometimes all we need is a song that gets us up and moving to switch a bad day to a good one!
I love to put on my playlist and just dance it out. I feel so much better afterward.
Eat Healthy Food
Just like you want to take the right supplements to help your brain and body, you need to eat healthy too. This is hard as sometimes the fastest foods are processed junk food. However, every little change will help you in the long run.
Try to find healthy foods that you are craving. Do not go cold turkey, but gradually make little changes here and there. The healthier you eat, the better you will feel!
In Ayurvedic postpartum care, the food you eat is very important. Try out this nourishing postpartum meal plan to help you out.
Find a Babysitter
Try to find a babysitter you trust. Eventually, you will need a break, so whether that is your mom, a friend, your husband, whoever, make sure you trust them.
It might take some time to find someone you trust, especially if you don’t have family close by. Even if it is for just ten minutes at a time, slowly take that time for yourself.
It will make a huge difference in your mental health! I struggled with this with my first two babies. It wasn’t until my second child was about 8 months that I finally found a babysitter and got out more often by myself. And it was so worth it.
Have a Self-Care Kit
Before giving birth, create your own self-care kit. Fill this kit with anything and everything that calms you down and relaxes you that you can quickly grab and use during your self-care time.
Some of my favorite self-care items include some money, chocolate, headphones, affirmation cards, bath bomb, essential oils, etc.
Final Thoughts
Before you go into labor, be sure to grab these postpartum mental support essentials.
You need to take care of your emotional health just as much as your physical health. Use these as much as possible during your postpartum recovery so you can be happier and healthier.
You got this mama!
