Coming home with baby - looking after mum

Those early weeks with a newborn are a huge adjustment. Your body is recovering, your routine has been turned upside down, and your emotions might be all over the place.

While much of your focus - and that of your family and friends - may be on your baby, your own wellbeing is just as important.

Licensed therapist, Laura Todd says: “Giving birth and coming home with your baby is a life-changing experience physically, mentally, and emotionally.”

And the ways you look after yourself may have to adapt to suit your new lifestyle - and looking after the new life in your life.

Licensed Councillor, Kim DeRamus Lareau, says: “The way self-care looks after bringing your baby home is likely to be a lot different than before. Instead of spa days, it’s more about small moments that help you regulate your nervous system and help you feel like yourself.”

Looking after yourself isn’t being selfish - it’s a vital part of caring for your baby. As Registered Nurse Juliana Parker says: “Supporting yourself during this time is one of the best ways to support your baby.”

In this article, our experts share practical, and simple ways to support your mental and physical health in the early weeks of having your baby at home.

Self‑care and mental wellbeing

Your emotional health matters just as much as your physical recovery. Here, our experts share simple ways to protect your mental wellbeing and ease feelings of being overwhelmed.

Take it easy

“The pressure on new mums to ‘do everything right,’ can increase their stress. Try lowering your expectations and focus on the basics - rest, when possible, eat regularly, and accept help when it’s offered.” Laura Todd

...and keep it simple

“Short, consistent habits can make a meaningful difference. A brief walk outside, a shower without rushing, or ten minutes of quiet breathing can help regulate the nervous system and reduce stress levels.” Dr Clint Salo

“One of the most important things new mothers can do is remember that taking care of themselves is not selfish.

In the early weeks, self-care doesn’t mean spa days or elaborate routines. It often just means making sure you’ve eaten something, had a shower, stepped outside for fresh air, or asked someone to hold the baby while you take a short break. Those small resets can make a big difference emotionally.” Juliana Parker

Do some daily check-ins with yourself to look after your mental health. Ask yourself, “Have I eaten?” “Have I had any water?” “Have I stepped outside today?” These support both physical recovery and mental wellness.

Consider connecting with a therapist or another supportive resource. Utilise your postpartum wellness plan if you created one. Remind yourself that you don't have to do everything and that you don't have to immediately jump back into life before baby.” Kim DeRamus Lareau

Always consider what small steps you can take in each category to make your life easier.” Carol Holland

Diet and refuelling

Food is fuel, and the right choices can boost your energy, mood, and recovery - especially if you’re breastfeeding. However, given the situation you’re in it's understandable that, you may find it difficult to refuel properly.

As to DeRamus Lareau says: “A lot of new mums forget to eat regularly because they’re so focused on their baby.”

What you consume during the first few weeks after giving birth can change things for the better, both mentally, and physically.

Physiotherapist Rebecca Bossick says: “Your body has just gone through something incredible, and it needs fuel to properly recover and heal properly. What you consume during this period can change things for the better, both mentally and physically.”

Our experts explain what to eat, why it helps, and give tips on the easy, grab‑and‑go snacks that keep you going through long days and sleepless nights.

Make it easy for yourself

"What works best in these periods are simple, easy to prepare meals that are nourishing and rich.

For example, porridge with banana and nut butter, eggs on wholegrain toast, or Greek yoghurt with berries and honey all give you a good mix of protein, fibre, and fats.

These easy options can even be prepared while holding a baby and eating one handed." Rebecca Bossick

Health boosting snacks

“Foods high in added sugar typically brings relief and happiness for a few minutes, followed by an energy crash and more cravings. If you indulge in a sweet treat, make it part of a larger snack or meal and keep your portion size moderate.” Carol Holland

“Stock up on some simple, grab-and-go foods that are rich in protein, iron, and healthy fats, such as Greek yoghurt, eggs, leafy greens, avocado, or salmon. And have hydrating snacks like fruit or smoothies.” Kim DeRamus Lareau

“If regular mealtimes are challenging, aim for a variety of snacks throughout the day. Each snack should have a protein and one other food - think whole grain crackers with cheese, Greek yoghurt with fruit, or a boiled egg with a few baby carrots.” Carol Holland,

“Having lots of healthy snacks is important - but so is having some treats too. Try dark chocolate - especially with nuts or fruit - cookies, and berries with yoghurt.” Laura Todd

…And keep them close

“Keep no-prep snacks within reach. This can be a couple of bananas, a handful of mixed nuts, hummus with rice cakes, or even a few squares of dark chocolate, all of which give you something quick and easy to eat whenever you get a free moment.” Rebecca Bossick

“Keep easy snacks within reach - things like yoghurt, trail mix, peanut butter toast, or smoothies - especially during long feeding sessions. “Juliana Parker

“Keep a feeding station snack basket near wherever you nurse or bottle-feed so you can get a little something while your baby is also nourishing.” Kim DeRamus Lareau

Nutrients - protein, fibre, and iron

“Your body has just gone through a major physical event and may also be producing breast milk, which requires a lot of energy. Simple, nourishing foods can go a long way. Protein, whole grains, fruits, vegetables, and healthy fats all help restore energy.” Juliana Parker

“Aim for a protein food with every meal, like lean meat or fish, lentils or other legumes, eggs, or lower fat dairy products. This will help your body recover from giving birth and keep your energy level stable throughout the day. This can also help manage food cravings, if you reach for sugary or high-fat foods when you feel tired or anxious.” Carol Holland

“Due to blood loss during birth, many women are left with low iron levels, which can cause tiredness, fatigue, and lowered concentration. This is exactly why you need to add iron-rich foods to your diet.

The National Institute of Health recommends regularly eating lean meat, poultry, lentils, white beans, spinach, and fortified cereals and pairing them with vitamin C sources like oranges or tomatoes, which help increase iron absorption.” Rebecca Bossick

Hydration

“Drink lots of water. This is especially important if you are breastfeeding. Try drinking a glass of water every time your baby feeds.” Carol Holland

Timing

“Sticking to a regular eating schedule will help your body recover and keep your energy up.” Carol Holland

Brain food

“Choose foods with healthy fats like fish, nuts, and seeds. Omega-3 fats from fish are especially important for the growth of your baby’s brain.” Carol Holland

Food for breast feeding

“If you are breastfeeding you should consume a variety of foods that are filling and rich in nutrients. Whole grains, vegetables, fruits, fats, and protein will help make sure you are eating enough to keep producing breastmilk - one of the best ways to do this is through soups, since they are easy to eat.” Laura Tod

“Research from the U.S. Centers for Disease Control and Prevention suggests that breastfeeding mothers may require an additional 330 to 400 calories per day compared with pre pregnancy intake. This is why it’s so important not to skip any meals.” Rebecca Bossick

Movement and gentle exercise

When you are tired and have plenty of things to keep you occupied, exercise may be the last thing on your mind.

The key benefit of movement is to boost your mental and physical wellbeing - not drain it - so do not push yourself too hard.

Rebecca Bossick says: “There’s so much pressure on new mums to bounce back, even though it only makes for unrealistic expectations - healing needs time.”

You don’t need a strenuous workout in the gym to feel the benefits of movement - just a stroll with your baby or stretches with them beside you will help your mental and physical health.

Here, our specialists share realistic ways to stay active, boost your mood, and rebuild strength safely and steadily.

Take it easy on yourself

"Something as simple as getting outside for a walk with the baby in a stroller can improve mood and boost energy. Whilst light stretching or gentle activity at home can also help circulation and recovery. It doesn’t have to be a workout to make a positive impact." Juliana Parker

You don’t have to immediately go hard on the exercise in the first few months postpartum - you likely won’t be able to anyway. Just moving around, with some gentle activity, can help circulation, mood, and nervous system regulation.

"One of the easiest and most beneficial things a new mum can do is take a short walk with your baby. This might just be slow stroller walks around the block, gentle postpartum yoga, or even wearing the baby while walking around the house." Kim DeRamus Lareau

Build it up slowly

“Don’t worry about getting back to your pre-pregnancy fitness routine right away. If you’re tired, plan short bursts of activity - a quick walk around the block, or a ten-minute ride on the stationary bike.

As your stamina increases and your baby adjusts to a consistent sleep schedule, you can gradually extend your workouts.” Carol Holland

"Additional exercises you can begin to integrate into your routine that are safe include short walks either with or without baby. If you are not in pain or discomfort, start with 1-5 minutes and build up over the weeks and months.

Once you have the all-clear from your doctor - around 6-8 weeks - you can include some gentle, short exercises, such as yoga, swimming, and walking for longer stretches. Try gentle bodyweight exercises where your baby can be included as a weight." Laura Todd

Recovery

“Focus on reconnecting with your body and supporting your recovery. Find online workout videos or programmes geared towards postpartum recovery.

Many of these are shorter and focus on supporting your body as you re-engage with movement.” Kim DeRamus Lareau

Breathing

"In the first days and weeks, you may only be moving a little bit, if at all. However, you can do some gentle breathing and diaphragmatic/Kegel exercises if you had a vaginal birth to help with healing and reduce swelling.

This can be done with a C-section as well, if you are pain free and the catheter is removed. You should only hold for about a second at first and then build up over the weeks." Laura Todd

Rest and sleep

Proper sleep and rest may feel a lifetime away, but small changes can help your body and mind recharge.

Dr Clint Salo says: “Sleep deprivation is one of the biggest challenges new parents face, and while uninterrupted sleep may not be possible, even short periods of rest can help.”

Salo adds that protecting just a few hours of consolidated sleep will improve your mood and brain function.

Here our experts offer practical ideas for getting the most from those precious moments when an opportunity for rest arises, and how to relax when sleep may not be possible.

The shift system

“Taking shifts at night with the baby, or one parent taking the night shift and sleeping more during the day and then switching allows each parent to get a chunk of uninterrupted or limited interrupted sleep.

If you're breastfeeding, the non-breastfeeding parent brings the baby to you and then take them away when they are finished to do any nappy changes or get them back to sleep.

You can then get baby back to sleep smoothly and quickly so that the breastfeeding parent can go back to sleep.” Laura Todd

Take it when you can get it

"Sleep can be very unpredictable in the early weeks. While long stretches of sleep may not be realistic, resting when the baby sleeps - even if it’s just lying down for a few minutes - can help your body recharge." Juliana Parker

"Instead of aiming for the perfect 8 hours, focus instead on intentional rest. If your baby naps for 20 minutes and you close your eyes or lie down, your body still benefits. And accept help to take longer naps, when possible, rather than using that time for chores or other tasks.” Kim DeRamus Lareau

“Studies show that even a 20-minute nap can reduce cortisol levels, improve your mood, and give your body a chance to repair.

If you’re having a hard time taking these short naps, try to build in periods of rest during the day by lying down. Even without sleeping, because this can take pressure off your body and help with recovery.” Rebecca Bossick

Getting help to get breaks

“Make sure you have help either through friends and family, or professionals to give you breaks and to address tasks around the house like laundry and dishes, so that you don't have to worry about them.

But make sure you have healthy boundaries and be clear about what you want and don't want.” Laura Todd

Nighttime feeding

“Side-lying breastfeeding allows you to partially relax during feeding.” Rebecca Bossick

Don’t ignore not getting enough sleep

If you’re regularly having trouble sleeping or if your energy remains consistently low, feel anxious, or unlike yourself, never brush it off.

Postnatal depression and anxiety are common, affecting more than 1 in 10 women within the year after giving birth. However, this is treatable, so speak to your friends or family, doctor, or health visitor, as you don't have to just push through.” Rebecca Bossick

Getting support

From health visitors to peer groups, other mums, and friends and family - there is support out there for you - and reaching out to them is important.

Kim DeRamus Lareau says: "Parenthood was never meant to be done alone - support can come from partners, family, support groups or health care professionals. Reaching out to one supportive person can make a big difference.”

And getting that support goes beyond just getting a rest. Laura Todd says: “Support in those early weeks helps you not feel alone or isolated and is key to managing your mental health. “

Our experts outline who can help, what they offer, and how to make the most of the support around you.

Building a support network

“Isolation can make the early months of parenting much harder. Even brief conversations with other parents can help normalise your experience and reduce feelings of being overwhelmed.” Dr Clint Salo

"You do not need to manage everything yourself. Having support - whether from family, friends, a postpartum doula, or a healthcare provider - can make the adjustment much smoother. Even connecting with other new mothers can help normalise the experience.” Juliana Parker

Find what's right for you

“There are different areas of support that may match your specific needs. Professionally, you can get help from a night nurse, lactation consultants, or postpartum nutritionists, to help you guide through your requirements. Many groups also have specific identities that you can join, such as South Asian Moms, NICU moms, or LGBTQ moms.” Laura Todd

“If it takes a village to raise a child, think about who might be in your village. This could be your partner, other family members, friends, your doctor or midwife, public health nurses, lactation consultant - the list goes on.

There are also provincial and national organisations like the Canadian Mental Health Association that provide resources for new parents. Look for mum and baby support groups in your area.” Carol Holland

When things don’t feel right

Demanding days are all too in those early weeks of having your baby home - and they take their toll mentally and physically.

And whilst tiredness and or emotional ups and downs are to be expected, when issues such as sadness or anxiety become persist and effect your day-to-day life then you should get professional help.

And it’s important that you do not ignore any signs or symptoms. Many new parents have emotional difficulties in the first weeks and asking for help is a sign of strength.

Kim DeRamus Lareau says: “Mental health challenges are common after having a baby - but they are treatable - early support will make a big difference.”

Here are the signs and symptoms to look out for and the action to take.

Treating yourself

Self‑indulgence isn’t selfish - it’s vital. Our experts share small, meaningful ways to treat yourself, lift your spirits and give you a much-needed boost.

Small wins

"Small moments of comfort can make a big difference during this time. A warm shower, a favourite snack, a quiet cup of tea, or a short walk alone can help mothers recharge and feel more like themselves again." Juliana Parker

“Self-indulgence doesn’t have to be elaborate to matter. Sometimes it’s the small comforts that help you feel like yourself again.

Try drinking your favourite coffee, taking a longer-than-usual shower while someone else watches the baby, listening to music or a podcast during feeding, or just wear comfortable clothes that make you feel good." Kim DeRamus Lareau

“It is important to treat yourself and care for yourself during this period of healing. This can be pampering yourself with special lotions, skin care items to help your skin feel hydrated and refreshed, especially when you are sleep deprived.

Treat yourself to your favourite meals, especially ones you couldn't have while pregnant. Make sure you have clothes that are comfortable like soft pyjamas, robes, and nursing bras.” Laura Tod

Relaxing

“Binge watching tv shows and movies or binge-listening to podcasts can be a great way to relax and keep yourself occupied during all those nursing sessions.” Laura Tod, Founder and Owner at Early Bonds Therapy

Whatever works for you

“Do whatever makes you happy. If that means sleeping when your baby sleeps, that’s great. If it means watching reality TV and painting your toenails, that’s good too. If you need more exercise, or more chocolate, or more time with friends - it all works.” Carol Holland

Where to get support

These trusted organisations offer safe, supportive spaces where you can talk, connect, and get help for your own mental health.

UK organisations

• Maternal Mental Health Alliance (MMHA): Helps mums understand perinatal mental health and find the right support in their local area.

• Home‑Start UK: Offers emotional support and friendly volunteers who visit you at home when you’re feeling overwhelmed or isolated.

• NCT (National Childbirth Trust): Provides local mum groups and meet‑ups where you can chat and make friends.

• PANDAS Foundation: Supports mums experiencing postnatal depression or anxiety with helplines and peer groups.

• Mind - Perinatal Mental Health: Gives clear information and local support for mums with low mood, anxiety, or emotional overload.

• Cocoon Family Support: Offers counselling and peer groups for mums who feel low, anxious, or disconnected after having a baby.

US support

• Postpartum Support International (PSI): Provides online groups, helplines and local support for mums feeling anxious, low, or overwhelmed.

• MOPS (Mothers of Preschoolers): Has warm, welcoming groups where mums can talk openly, make friends, and feel supported.

• La Leche League USA: Although breastfeeding‑focused, many groups offer emotional reassurance and connection for new mums.