Postpartum Wellness Plan

Motherhood is a personal and unique journey.

Self-care and wellness reminders to help ease the transition post-delivery and set you up for a positive postpartum experience.

STEP 1: Care for Self

  • Hydration (at least 6-8 glasses/day)
  • Nutrition (healthy balanced meals or snacks)
  • Vitamins
  • Medications (as prescribed, consistently)
  • Sunlight (at least 10 min/day)
  • Restorative Sleep (at least 5 hrs at a time–when your baby allows)
  • Mood Check-In (3-4 times/day)
  • Physical Activity (at least 10 min/day)
  • Relaxation Activity (at least 10 min/day)

STEP 2: Watch for Symptoms

Common symptoms of anxiety

  • Increased agitation & irritability
  • Obsessions, worry, and racing thoughts
  • Hard time with sleep (when given the opportunity)
  • Decreased appetite

Common symptoms of depression

  • Sadness and/or crying
  • Mood swings
  • Anger
  • Feelings of hopelessness, worthlessness, or loss of interest

Symptoms requiring immediate attention

  • Disturbed thoughts; nonsensical speech
  • Delusions, paranoia, hyper-religious references (that are out of the norm)
  • Thoughts of self-harm or harm to others

STEP 3: Ways to Cope

  • Identify symptoms
  • Ask partner/family member for help
  • Call a close friend and ask them to come visit or schedule an activity with them
  • Increase self-care tasks (step 1)

STEP 4: Contact Providers

  • Call your doctor or healthcare provider
    (OB, midwife, therapist, psychiatrist,
    nurse practitioner)
  • Schedule an appointment/have an
  • Be open to new medication or an
    increase/change in current medication

STEP 5: Follow Through

  • Attend appointments (medication and/
    or therapy)
  • Have a support person during hard times
  • Remind myself that what I am feeling is
    common and treatable, and that I will
    get better with the right help

Learn About Our Services for Women at Women's Wellness Group of Dunwoody