Unlike in the first three trimesters, mothers often have very little interaction with the healthcare system during the fourth trimester—the 12 weeks following birth. But this postpartum period can be just as physically and mentally challenging for the mother, if not more so. The fourth trimester brings all kinds of new challenges, from breastfeeding issues to concerns about newborn care.
Thankfully, you don’t have to face this difficult period on your own. As a new mother, you have access to countless resources and services that can offer support and guidance as you make your way through the fourth trimester.
Get Professional Postpartum Support
Hiring a postpartum doula is one of the best ways to care for yourself in the weeks following the birth of your child. Postpartum doulas provide emotional, physical, and informational support to new moms. They can help you overcome breastfeeding challenges, assist with physical recovery after labor, and offer tips for dealing with your new parenting responsibilities.
Although postpartum doulas don’t offer medical advice or medical care, they can provide you with information and resources to help you navigate medical challenges during the fourth trimester. Your doula can also point you towards other support services related to the care of you and your baby.
Remove Work Stress
Work stress is the last thing you need during the first few weeks with your new baby. If you’re self-employed and work from home, you may be tempted to work a bit during the postpartum period, but the stress might not be worth it. Prepare your clients for your absence so you can take some much-needed time off. For example, you’ll want to inform your clients ahead of time and consider hiring a virtual assistant to handle the essential things that must be done while you’re gone.
Prepare Your Relationship
You’ll also want to prepare your relationship for additional challenges during the fourth trimester. Having a baby can put a strain on even the strongest relationships. Make sure you’re ready for common relationship breakdown points like mismatched expectations, differences in priorities, and a lack of communication.
Relationships can also struggle due to the invisible load that mothers carry. This invisible load refers to silent responsibilities like managing appointments, planning meals, and maintaining a mental checklist of newborn care tasks. Often, partners don’t see these things that need to be done and, as a result, don’t understand how they can best help the mother. Communicating your needs to your partner and working together to find balance can help strengthen your relationship as you both get the hang of being parents!
Treat Common Physical Challenges
Expectant moms often read about all the physical changes that will happen in the body after giving birth. However, this knowledge doesn’t make it any easier to cope with nipple pain, night sweats, perineum soreness, afterbirth pains, breast engorgement, swelling, and the numerous other ways your body changes after giving birth.
Fortunately, there are things you can do to help your body heal and reduce discomfort after delivery. For example, soaking in a warm bath and sitting on donut-shaped cushions can help with perineum pain. Nipple cream can help alleviate cracked or bleeding nipples. And asking friends and family for support can ensure you get the sleep you need to reduce daytime fatigue. Whatever you’re dealing with, don’t hesitate to contact your health care provider if you’re worried about your level of discomfort.
Adopting healthy lifestyle habits can also help speed up the healing process and help you feel like yourself again. For example, filling your plate with nutritious foods will support the stamina you need to survive as a busy mom. If you live in a neighborhood with a high walk score, try to get out once a day for a light stroll. It’s also important to keep yourself well-hydrated, especially if you’re breastfeeding.
Protect Your Mental Health
Mothers facing the fourth trimester can struggle with mental health challenges as well. Romper.com explains that mental health challenges are very common during this period and account for the most common complication of childbirth. A combination of significant hormonal changes and a massive overhaul to your routine can lead to anxiety, depression, and anger. The fourth trimester can feel overwhelming and uncontrollable. What’s more, many mothers feel shame about asking for help, which only worsens feelings of isolation and frustration.
Even if you don’t experience postpartum depression, prioritizing your mental health in the fourth trimester will help you thrive as a new mom. One of the best ways to cope with difficult emotions is to simply accept them as they are. Thoughts like “I shouldn’t be feeling angry” or “I should feel happy to be a new mom” will only make you feel worse. Instead, acknowledge that any emotions you’re feeling are completely acceptable.
If you’re struggling with depression and/or anxiety, Psychology Today suggests reaching out to a therapist with experience in perinatal mood and anxiety disorders (PMAD). Your therapist will reassure you that what you’re feeling is normal and work with you to create strategies that support your mental well-being. For example, they may help you develop better sleep habits, create a realistic exercise routine, and connect you with a support system of moms who are going through a similar experience.
Few moms feel ready for the physical and mental challenges that come with the fourth trimester. Thankfully, there’s a lot you can do to prepare your mind and body for this difficult period. Hire a doula, communicate with your partner, make a list of remedies for common postpartum pains, and look for a therapist who can help with mental challenges. And if you’re self-employed, plan to spend less time working. These preparations will make your life a lot easier after your baby comes!
Healthy Babies Happy Families can support your breastfeeding efforts. Schedule an in-person or telehealth consultation with an experienced breastfeeding specialist!