8 Ways to Plan for Optimal Mental Health during Postpartum
As I write this, my third baby is asleep beside me—just two weeks old. It’s hard not to reflect on these past days, and if sharing what helped me can support even one person, it feels worth it.
These tools come from both experience and practice—three C-sections, three postpartum seasons, and the lessons learned along the way. They became steady pillars for me, and my hope is that they may support other new moms, too.8 tips for Mind/Body postpartum.
1. Recognizing and appreciating when adverse experiences dissipate!
This is a powerful tool to carry with you through life—especially in the postpartum season. With so many rapid changes—physical recovery, emotional waves, and the daily demands of caring for a newborn—it can feel like as soon as one challenge eases, another takes its place.
Practices like this invite us to pause and notice what has shifted—to recognize that we are not where we were a few days or weeks ago.
During my last pregnancy, I experienced significant pain that left me largely immobile. After my baby was born, I stood up for the first time and immediately noticed that pain had lifted. In those early postpartum days, becoming aware of my mobility brought a deep sense of relief and gratitude—one that softened my focus on the discomfort that remained.
It also meant I could move freely with my older children again—crawl into their beds, cuddle, and be present without restriction. A gift I might not have fully noticed otherwise.
And this is the invitation:
Whatever the shift may be—a little less pain, a bit more sleep, a steadier rhythm—pause and notice it.
Your body has been through something profound.
These small changes matter.
Let them count.
Let them support you.
2. SMOOTHIES:
One of the best things I did before delivery was prep freezer smoothies—quick, easy, and fiber-rich.
While stool softeners and medications can help, smoothies made the biggest difference for my digestion, especially after a C-section. That boost of fiber helped my body get things moving again, which supported pain relief, mobility, and overall healing.
In the weeks leading up to delivery, I prepped smoothie packs with ingredients like chia seeds, spinach, and kale so they were ready to grab and blend.
(And when our blender broke a week in—thanks to my 3-year-old—we upgraded to a Ninja, which turned out to be a great investment 👀)
You can find some great smoothie and other breakfast meal preps here.
Here is the 3 in 1 Ninja
9 ways I prepped for my c section recovery: click here.
3. MUSIC: Music has the power to improve our physical, mental and emotional health
Music is a powerful support for mental health—it can reduce anxiety, blood pressure, and pain, while improving mood, sleep, and overall well-being. It also helps regulate the nervous system by triggering feel-good chemicals in the brain.
In the early postpartum days—while feeding, pumping, or soothing a fussy baby—it’s easy to forget something as simple as turning on music. But even having your favorite playlist in the background—whether it’s upbeat, calming, or nostalgic—can gently support your mood and help balance those emotional waves.
For my third C-section, I planned ahead and created a playlist for the hospital. In the bright, overwhelming operating room, I put on an eye mask and listened to music right beside me. It helped me tune everything else out and stay grounded.
The hours after surgery were challenging—shaking, nausea, and discomfort from the anesthesia—but music carried me through. I’m so grateful I had it ready. It made the entire experience feel more manageable—and even, at times, comforting.
9 ways I prepped for my c section recovery: click here.
4. Lighting.
Lighting made a huge difference in my postpartum experience—especially heading into the dark, rainy PNW season. Knowing I’m affected by winter months, I made a simple plan ahead of time.
I added soft lighting throughout the house using affordable lamps and these wifi feit light bulbs set on timers. That gentle shift in light had a noticeable impact on my mood—and apparently my kids too (my 3-year-old literally hugged a lamp good morning 🤣).
We also brought a soft Hatch light to the hospital, which made those first nights so much easier. During cluster feeding, we could keep the room calm and dim instead of turning on harsh overhead lights.
5. Cold & Warm Temperatures
No judgment on when or how often—your body has been through something massive, so go at your own pace. But know this: a shower can be your best friend in the postpartum phase.
Warm showers or baths can shift your mood and support your body in real ways—soothing muscles, reducing tension and swelling, lowering stress hormones, and boosting feel-good chemicals like oxytocin and endorphins. Sometimes, that alone can make everything feel a little more manageable.
And while we all know the comfort of warmth, cold exposure can be powerful too.
A quick cold shower, splashing your face with cold water, or even holding a cold pack can help regulate the nervous system. This response (often called the “dive reflex”) slows the heart rate and can quickly reduce feelings of stress, anxiety, or overwhelm—bringing the body back to a more grounded state.
Even small moments of warmth or cold can help reset your system and support you through the intensity of this season.
6. Hygge. It’s a Whole Mood.
Can anyone say hygge (pronounced “hoo-ga”)?
Hygge is a Danish concept centered around coziness, comfort, and a sense of well-being. It’s less about what you have and more about how something feels—warm, calm, and nurturing.
Living in the PNW, especially through the darker months, I’ve come to really lean on this mindset. One of the biggest takeaways is the power of surrounding yourself with simple things that bring comfort.
For me, that looks like soft lighting, candles at dinner, cozy blankets, warm drinks, music, and quiet moments with family. For us, it might be board games, cooking together, or a movie night.
Hygge will look different for every family—but the heart of it is the same: creating small moments that feel warm, steady, and good.
7. Room Hygiene: De-cluttering once per day can keep the scaries away.
Simply put: organizing your space can help organize your mind.
In the postpartum season—when mental load and emotions can feel like they’re moving in every direction—small acts of order can bring a sense of calm. This might be as simple as making your bed or doing a quick reset of the main living spaces.
For me, it also meant sharing the load. Each child is now responsible for their own (many, many) socks and tidying their play spaces, and my partner helps maintain a more minimal environment—which makes a big difference.
If you can, consider simplifying your space ahead of time—decluttering toys or household items—so your environment feels lighter and more supportive during those early weeks.
8. Open, honest communication with your partner or loved one.
This season can be incredibly meaningful—and also deeply vulnerable and, at times, lonely. Your body has gone through something powerful, and yet the world keeps moving as if nothing has changed. It can feel layered in every way.
Being open and honest about what’s happening in your body, heart, and mind can help validate your experience—and help your partner or loved ones better understand how to support you.
Speak up. Be clear about what you need. Even small, specific requests can make a meaningful difference in how supported you feel.
