Self-Care in the Postpartum Season
Guest Blogger Ronnie from Well Energy Within shares with us her recommendations for self-care after having a Baby. Ronnie is a holistic self-care Practitioner based in Melbourne. She has a passion for supporting women at all stages of life though her Meditation, Sound Healing, Women’s Circles and Self-Care Workshops. You can connect with Ronnie via her Instagram page @wellenergywithin or by email wellenergywithin@gmail.com
Ahh… you’ve finally got your beautiful baby in your arms. But now you’re wondering… how am I supposed to prioritise my self-care when I have someone who is 100% dependent on me?
Mama, I got you.
Let’s break down what self-care actually is…. self-care is anything that helps you to sustain your health and well-being.
So, it includes things like:
Caring for your mind
Nourishing and resting your physical body
Nurturing your soul
It sounds simple enough but, when your days are filled with nappies and feeding, play time and a serious lack of sleep… it can feel really overwhelming.
So, I’m going to give you some practical and realistic tips that honestly, were life changing for me when I became a mama! Try one or two that resonate with you and make them consistent before trying to add more in.
SELF-CARE FOR YOUR MIND
Reduce any unnecessary stress or anxiety
Limit interactions that don’t feel right for you – boundaries are an important aspect of self-care
Don’t overcommit to events or tasks – try not to be hard on yourself for this either
Try and keep life as simple as you can for the first 6 months (at least!)
Meditation and / or mindfulness
Try 3 x deep inhales through your nose and long, slow exhales out your mouth – any time you want and as often as you need
Whether you are breastfeeding or bottle feeding (or both), use feeding times for meditation/mindfulness - it will help calm your nervous system and your babies too!
Take each day, moment by moment
This can be a tricky one to adjust to, because our society runs in overdrive but… mindfulness is all about living in the present moment.
Use the breath practice above if you feel yourself becoming overwhelmed or find your mind racing with the to do lists… this breath practice brings your body back into the parasympathetic nervous system and allows you slow down – it brings in calm energy!
Bring your attention to your senses and ground yourself when you feel you’re not being present – focus on each of your senses (touch, smell, taste, hearing and sight) and allow that connection to anchor you in the present.
SELF-CARE FOR YOUR BODY
Nourish your body with nutrient dense foods
Your body has gone through the biggest transformation known to humankind… treat it with kindness and nourishment! Focus on warm, hearty dishes in the postpartum season (especially the first 3 months minimum) this helps your body to fuel and heal. It’s also easier to digest and causes less stress on the body as raw foods are harder to process.
Pack as many veggies and protein sources in as you can – your body will be completely depleted from birth (and more so if you are breastfeeding) and it needs these for energy and healing.
Prepare these meals during the late stages of your pregnancy and freeze them! Believe me, you’ll thank me later for this!
Supplements / vitamins and minerals
SALT. MAGNESIUM. IRON. OMEGA 3’s. VITAMIN C and D. COLLAGEN. CALCIUM… just to name a few CRUCIAL ones.
Ideally, get as many of your vitamins and minerals directly from food sources as possible but, supplements are your best friend postpartum to help top these up. Breastfeeding mamas, just be sure to check that any supplements you take are breastfeeding friendly.
It’s a good idea to get a full blood check done a few months into your postpartum journey, either with your GP, OBYGN or Naturopath to find out what your body is lacking, so you can begin to nourish it before your levels deplete further.
Hydrate – every way you can
Water may not actually be enough… especially if you’re breastfeeding so look for hydration supplements like hydralite or mama specific ones.
Avoid too much caffeine (yes, I know…) and sugary drinks / foods as they will dehydrate you…quickly.
Don’t forget to hydrate your skin, nails and hair too – make it a little self-care routine with your baby so it doesn’t feel like another thing you need to do.
REST. REST. REST.
Work on changing your perspective on rest. We live in a society that priortises burn out… but I promise you, doing nothing is the most productive thing ANY mother can do. When you are rested, you can be the best version of yourself. When you are depleted, exhausted beyond comparison and you’ve run yourself into the ground… you’re not going to be able to give the energy that you want to. So please, be gentle on yourself and work on shifting your thinking on self-care and rest.
YOU ARE WORTHY of rest. RESTING IS PRODUCTIVE.
Resting doesn’t have to always be sleeping… although you’ll want to get as much sleep as you can. Resting can be simply sitting or laying down and letting your body and mind slow down. No, not on your phone or planning things to do… rest includes nourishing activities like meditation, yoga nidra, reading, art, listening to music, etc… anything that brings you joy and fills your cup.
SELF-CARE FOR YOUR SOUL (this is the part that a lot of us tend to forget about…)
Nurture your soul
How this looks is going to be different for everyone… but soul nurturing is absolutely CRUCIAL for mamas. You have gone through a huge transition from Maiden to Mother. You’ve literally transformed from one version of yourself to another. It’s normal to feel a little lost or unsure of who you are now.
Soul nurturing is about finding activities that bring your soul happiness… you can try things that you did before becoming a mama but if they aren’t hitting the spot - that’s okay. Try something new!
Be gentle with yourself… soul work can be hard and can take time to figure out. You often have to dig deep into some dark stuff first… but it’s so worth it once you’ve done it.
Accept that you may not be the person you used to be…
This is a big one… there’s a lot of pressure on mamas to ‘bounce back’ in so many ways. There’s a lot of pressure to DO EVERYTHING. But I’m here to tell you that you can just say NO and follow what feels right for you.
You have grown a human (or multiple) and you have transformed. Just like a butterfly… you have gone from one version of yourself… to another. It’s perfectly normal for you not to recognise the person you see in the mirror. It’s normal for you to feel like you have lost yourself. But what you choose to do about that is what shapes your future. You can hold on or you can embrace the new you and explore this new world of possibilities.
Find your soul sisters. Join a women’s circle, a playgroup, a mums group or all of them. Find YOUR community, where you feel comfortable and supported.
Spiritual self-care practices are necessary for your overall well-being
If you eat well, rest and try and be kind to your mind you will feel okay. But if you focus on your spiritual self-care, as well as your mind and body self-care, you will feel amazing. You will truly flourish.
Again, this can look different for everyone but, some examples are:
Journaling
Meditation
Sound Healing
Energy Healing (eg. Reiki or Chakra work)
Women’s Circles and Groups
Sacred Ceremonies and Rituals (eg. Moon rituals, Crystal Healing, Cacao, etc)
Oracle cards
Yoga
Cultural and / or Religious practices
Remember mama, you are a beautiful human that is made up of layers and a range of factors that contribute to your health and well-being. In order to truly flourish, to truly find yourself and to nourish your entire being… you need to nurture ALL of the aspects that make you human. Your mind. Your body. And your soul.
START SMALL. STAY CONSISTENT. REACH OUT FOR SUPPORT.
Be gentle and kind with yourself as you explore your postpartum self-care needs and if you need any help or tips, you can find me here!
