Postpartum Mental Health Tips

LaToya Ray, LPC
Supervisor
Mental Health Outpatient Services 
Snowden at Fredericksburg 

Congratulations, your baby is home! Now what? Sure, the baby is adorable, but they’re not exactly a great conversationalist yet. Meanwhile, your body has changed, you're exhausted, and your house is filled with baby gear you haven’t even used. It’s easy to lose sight of yourself during this major life transition. While caring for your baby is rewarding, it can also feel isolating and overwhelming.

Here are some simple ways to stay grounded and take care of yourself as you navigate this new chapter:

Make Time for Self-Care

• Schedule a shower with a relaxing shower steamer or treat yourself to a bath bomb.
• Get dressed—even if it’s just sweatpants and a t-shirt.
• Wash your face, brush your teeth, and comb your hair.

Get Outside

• Plan a solo walk at least once a week, even if it’s just for 10-20 minutes.
• Use this time to get some fresh air and clear your mind.

Reconnect with Your Partner

• Set aside 30 minutes for a date with your partner once a week.
• It can be as simple as sharing a meal or watching a show together at home.

Join a Mom Group

• Find a local mom group and attend at least three meetings.
• The first time might feel awkward, but by the third meeting, you could meet someone you really connect with.

Invite Support

• Schedule weekly visits from friends or family to help reduce feelings of isolation.
• Accept their help when they offer to do laundry, dishes, cook, or even hold the baby.

Minimize Work Contact

• Allow yourself to step back from work to focus on your recovery and bonding with your baby.

Practice Self-Compassion

• Remind yourself often: “I’m doing a great job!”