Tips to Combat Postpartum Stress

Stress after childbirth is very frequent since the new mother's life becomes completely different. Now, your main concern is protecting and taking care of your baby.
Tips to Combat Postpartum Stress
Mara Amor López

Written and verified by the psychologist Mara Amor López.

Last update: 27 December, 2022

After delivery, it’s normal to feel stressed, as there has been a great change in your life as a result of the arrival of your baby. Now, you dedicate 24 hours a day to caring for and protecting your little one. As a result, postpartum stress is common and will decrease as you control the situation and get to know your child better.

In this article, we’re going to look at some tips to combat stress and feel better during this process. Do you want to know what you can do to combat postpartum stress? Keep reading!

Postpartum stress: What to do?

When you’re a first-time mom, there are many different emotions, such as feeling a bit lost or unsure if you’ll be a good parent or not. For example, you might be thinking:

  • “I’m very overwhelmed.”
  • “I don’t know if I’m going to know how to do this.”
  • “I need to be able to sleep for more than two hours.”
  • “I only worry about the baby and that they’re okay.”

Don’t worry! All of these thoughts are normal during this time so don’t feel bad for thinking these things.

Tips to Combat Postpartum Stress

Lack of sleep, due to caring for the baby or worrying about the baby, causes mood swings that make you feel more irritable and physically and mentally exhausted.

Tips to combat postpartum stress

If you just gave birth and these symptoms sound familiar to you, you may be experiencing postpartum stress. Below, we’re going to talk about some tips to help improve these symptoms.

Sleep when the baby does

Don’t wait for the perfect moment to come. Take advantage of every moment the baby is asleep to get some rest yourself. Also, if you can, take advantage of your partner to take turns. While you rest, they can care for the child and vice versa.

Communicate with your partner

It’s important that you talk and be honest about how you feel, how you’re dealing with everything, and about your feelings about the baby because your partner is sure to be feeling very similar things to you. In fact, it’s important that you have those moments of intimacy to combat postpartum stress. Don’t stop talking to each other!

Healthy nutrition

It’s very important that you don’t neglect your diet. Childbirth, breastfeeding, taking care of the baby… All of this involves significant effort to your body to get back into the physical condition you were in before. As a result, a healthy diet will provide you with enough energy for a faster physical recovery. Keep in mind that it’s best to eat five small meals a day.

Avoid anxiety to combat postpartum stress

Sometimes the baby doesn’t want to eat, sleep, or just starts crying for no reason. This doesn’t mean that something is wrong. They’re just babies and sometimes they don’t do things the way you want them to.

Be willing to accept help

You don’t have to do it all. Delegate certain tasks to someone else to help you feel less stressed. If your family, friends, or partner wants to help, don’t reject this help! You need to think of yourself to combat postpartum stress. If you try to do everything, you’ll just end up making the situation worse.

Don’t put your life aside to combat postpartum stress

Take advantage of a few moments when you can leave the baby with a relative or your partner to go out shopping or have coffee with a friend. It’s also important to have little moments for yourself. It’s essential to disconnect, even for a short time, as this will help you relax.

Tips to Combat Postpartum Stress

Be aware of your mood

Believe it or not, your baby is sensitive to your mood. If you feel tense or nervous, your little one will feel the same way. So try to prevent your child from feeling any stress you’re feeling. Try to relax so that your little one sees you calm and feels the same way!

Organize visits

When you have visitors, you don’t feel stressed. Try to schedule a few visits. How?

  • If you’re going to visit a family member, be clear about how long you’re going to stay so it’s not too exhausting for you and your baby.
  • If you’re going to have visitors over, plan for a day that suits you. Always try to visit in small groups so that there aren’t too many people.
  • You can always warn visitors that you and your baby need rest and, therefore, won’t be able to stay very long.

About postpartum stress

If you don’t see improvement, despite using all these tips, it’s best that you visit your doctor to find out if this stress is due to an external cause. For example, it could be a lack of vitamin or something else.

However, we hope that these tips are useful to you and that you’ll be able to reduce the stress of the situation. You can do this!


This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.