Welcoming a baby into the world is a transformative experience filled with joy, challenges and countless unknowns. As a perinatal psychologist, I have had the privilege of walking alongside many families during this special time and one important but often neglected thing I’ve learned is that having a plan for the postpartum period can make a world of difference. The postpartum period, sometimes called the “fourth trimester,” is just as important as the pregnancy and birthing process. A thoughtful postpartum care plan can help you navigate those early weeks, support your mental health, and set you up for success as a new family. 

Why should I have a Postpartum Care Plan?

Up to 20% of new parents experience PMADs, such as postpartum depression, anxiety and OCD. PMADs often arise from a combination of biological, psychological, and social factors. A postpartum care plan can mitigate these risks by: 

• Normalizing Expectations: Understanding that postpartum recovery takes time can reduce feelings of guilt or inadequacy. 

• Ensuring Rest: Sleep deprivation is a major contributor to PMADs. A care plan can outline shifts or strategies to ensure that everyone gets rest. 

• Building Connection: Isolation is a risk factor for PMADs.  A care plan can emphasize the importance of setting up social support. 

• Facilitating Early Intervention: Identifying warning signs of PMADs and knowing where and when to seek help can prevent conditions from worsening.  

Template for a Postpartum Care Plan 

Here’s a simple, flexible template to help you create your own care plan. It’s meant to be tailored to your unique needs and resources:

1. Emotional and Mental Health 

• Who can I talk to if I’m feeling overwhelmed? (List trusted friends, family, or therapist) 

• What are my warning signs that I’m not coping well? (Persistent worry and/or sadness, difficulty bonding with the baby)

• Who can I contact for professional help if needed? (Therapist, hotlines, OB-GYN)

2. Physical Recovery

• What steps will I take to care for my body? (Resting, taking prescribed medications, attending follow-up appointments) 

• Who can help with physical recovery? (Pelvic floor therapist, partner, doula) 

3. Practical Support 

• Meals: Who will prepare meals, or can we stock up on freezer meals, or use a meal delivery service?

• Housework: What chores can I delegate and to whom? Can I focus on essential tasks and let go of less urgent ones?

• Baby Care: Can my partner or another trusted person help with feedings, diaper changes, or soothing? 

4. Rest and Sleep 

• What’s our plan for nighttime care? (Alternating shifts, switching nights, both being up, accepting help from a friend or relative) 

• How will I try to prioritize daytime sleep?

5. Social Support

• Who can I reach out to for connection and encouragement? (Parenting groups, online forums, friends, family) 

• How will I communicate my needs to others? (Setting boundaries, asking for help)

6. Professional Resources

• Pediatrician

• Lactation Consultant 

• Therapist

• OB-GYN

The postpartum period is unpredictable, but having a plan in place can create a sense of control and preparedness. Remember this template is just a guide and it is not set in stone, it is meant to be amended, rewritten, and changed! If you’re expecting a baby, take the time to craft your postpartum care plan and if you are struggling, don’t hesitate to seek support from a professional who understands the unique challenges of this stage.