Navigating Postpartum: Advice for Your First Year After Birth

Hey Mama,

First off, let me say this: you are doing an incredible job. Whether you’re currently cradling a newborn in the dark of night, chasing a giggling 10-month-old, or somewhere in between, I see you. Postpartum is a journey—one that’s beautiful, exhausting, messy, and transformative all at once.

No matter how much you prepare, the reality of postpartum can hit like a freight train. Your body is healing, your emotions are all over the place, and you’re adjusting to this new role while running on broken sleep. It’s a lot. But you don’t have to navigate it alone. Here’s my best advice for surviving (and maybe even thriving) in your first year after birth.

1. Give Yourself Permission to Heal

Your body just did something amazing—it grew, birthed, and is now nourishing a tiny human. That’s no small feat. Yet, the pressure to “bounce back” can feel overwhelming.

• Rest as much as you can. Easier said than done, but your body needs time to recover.

• Nourish yourself. Eat foods that support healing and energy, and drink all the water (especially if you’re breastfeeding).

• Move gently. Walking, stretching, and deep breathing are great ways to reconnect with your body before diving into intense workouts.

• Give yourself grace. Your body is different now, and that’s okay. Honor it for what it’s done.

2. Postpartum Emotions Are a Rollercoaster

One minute you’re crying because your baby smiled at you, the next you’re crying because you put the milk in the pantry instead of the fridge. Welcome to the postpartum hormone drop—it’s real, and it’s rough.

• The baby blues are common. Mood swings, weepiness, and exhaustion peak around days 3-5 postpartum. They should ease after a couple of weeks.

• Postpartum depression (PPD) and anxiety (PPA) are real. If you’re feeling hopeless, overwhelmed, or anxious to the point that it interferes with daily life, reach out to a doctor or therapist. You are not alone.

• Ask for help. Whether it’s your partner, family, or friends—let them in. Motherhood was never meant to be done solo.

3. Your Identity Has Shifted—That’s Normal

Before motherhood, you had a clear sense of who you were. Now, it might feel like you’re a completely different person. That’s because, in many ways, you are.

• Grieve your old life if you need to. It’s okay to miss your independence, your career, or even just the ability to leave the house without a 20-minute prep session.

• Find little ways to reconnect with yourself. Whether it’s reading, journaling, or just taking a shower in peace—these small acts remind you that you’re still you.

• Talk to other moms. The loneliness of postpartum is real. Find a mom group, online or in-person, and connect with others who get it.

4. Sleep Deprivation is No Joke

The exhaustion of new motherhood is unlike anything else. But even though sleep will never be what it once was, you can still survive it.

• Sleep when you can. Yes, the “sleep when the baby sleeps” advice is annoying, but even short naps help.

• Share the load. If you have a partner, take shifts or have them handle a feeding (if possible).

• Let go of perfection. Dishes can wait. Laundry can pile up. Your rest is just as important.

5. Relationships Change—Especially Your Marriage

Having a baby shifts everything, including your relationship with your partner. The exhaustion, the stress, the lack of intimacy—it all adds up.

• Communicate openly. Talk about how you’re feeling, even if it’s messy.

• Make time for each other. Even if it’s just watching a show together after bedtime, small moments matter.

• Lower your expectations. This isn’t the season for grand romantic gestures—it’s about survival and teamwork.

6. Breastfeeding is Hard (And So Is Formula-Feeding)

No matter how you feed your baby, it can be emotional, frustrating, and even painful at times.

• If you’re breastfeeding: Expect a learning curve. Get help from a lactation consultant if needed. And if it’s not working? It’s okay to stop.

• If you’re formula-feeding: Ignore the guilt. Your baby is fed, and that’s what matters.

• Fed is best. Always.

7. Accept That the House Will Be Messy

A spotless home and a newborn simply don’t mix. And that’s fine.

• Prioritize what actually needs to be done. The laundry can wait, but feeding yourself? Non-negotiable.

• Ask for help. If someone offers, let them do the dishes or fold the laundry.

• Let go of guilt. A messy home doesn’t mean you’re failing. It means you’re busy keeping a tiny human alive.

8. Mom Guilt is Relentless—Ignore It

You’ll second-guess everything. But here’s the truth: you are the best mom for your baby.

• Social media isn’t real life. Those Pinterest-perfect moms? They have bad days too.

• Do what works for your family. If co-sleeping keeps you sane, do it. If sleep training works for you, do it. The “right way” is whatever works for you.

• You don’t have to enjoy every moment. It’s okay to find parts of motherhood hard. It doesn’t mean you love your baby any less.

9. It Gets Easier (I Promise)

The newborn haze, the exhaustion, the uncertainty—it won’t last forever. Slowly, you’ll find your rhythm. You’ll get more sleep. You’ll feel more like yourself.

And one day, you’ll look at your baby—now a toddler running around—and realize just how far you’ve come.

So, Mama, if you’re in the thick of it, just know this: You’re doing better than you think. You are strong, you are enough, and you are not alone.

Sending you love, strength, and (hopefully) a long nap.

Xoxo,

A Fellow Mom