3 Things to Consider When Making Your Postpartum Plan

When people prepare to have a baby, they often focus only on the birth. They want the perfect birth plan, a packed hospital bag, or all the best baby gear. But the postpartum period is when mothers and new parents need the most support. Global health experts consider the first six weeks after birth as one of the most critical periods in maternal health, yet it is often overlooked in preparation. In this article, I’ll walk you through three practical areas to consider when creating your postpartum plan to make your transition into parenthood smoother and healthier.

I’m Anna, a birth and postpartum doula, lactation counselor, and childbirth educator supporting expat families in the Eindhoven region of the Netherlands.

1. Create Your Postpartum Sanctuary

The first step in postpartum planning is creating a safe, nurturing space where you can bond with your baby and rest as a new parent. Think about:

Visitors: Decide who you want around in the first days, weeks, and months after birth. While companionship can be comforting, too many visitors can disrupt your peace.
Rest: Identify what rest looks like for you. How will you ensure uninterrupted sleep and relaxation? Consider unplugging from technology or setting aside quiet time.
Joy: Incorporate activities that bring you joy and calm, such as music, reading, meditation, or connecting with a friend.

A well-prepared sanctuary helps you transition smoothly into your new role while protecting your mental and emotional wellbeing.

2. Prioritize Nourishment

Postpartum recovery and breastfeeding require adequate nutrition. Proper nourishment supports healing, milk production, and overall energy:

Calories & Macronutrients: You may need an extra 500 calories per day while breastfeeding. Aim for roughly 75g of protein and 210g of carbohydrates daily.
Fiber & Hydration: Fruits, vegetables, whole grains, and plenty of water help prevent complications like hemorrhoids and support digestion.
Warm, Comforting Foods: Bone broths, hearty soups, and balanced meals can provide both physical nourishment and emotional comfort.
Meal Support: Consider a meal train, prepared snacks, or asking friends/family to help provide healthy meals.

Listening to your body’s hunger cues and prioritizing nourishing foods is a crucial part of postpartum self-care.

3. Plan for Mental Health Support

Hormonal changes, sleep deprivation, and life adjustments can affect mental health in the postpartum period. Key considerations include:

Baby Blues vs. Postpartum Depression: Mood swings in the first two weeks are normal, but prolonged sadness may indicate postpartum depression.
Postpartum Anxiety: Feeling overly worried, unable to leave the house, or consumed by fears about your baby’s safety may signal postpartum anxiety.
Postpartum OCD: Compulsive behaviors like excessive checking or cleaning may accompany anxiety and require support.
Postpartum Psychosis: Rare but serious, this may involve hallucinations or thoughts of harm and requires immediate medical attention.

Where to get help:

Your midwife or gynecologist
Your GP or the GGD when taking your baby for check-ups
In emergencies or suicidal thoughts, call 113 (Netherlands Suicide Hotline) for immediate support

Planning ahead ensures that you know where and how to seek help if needed, helping you feel more confident and supported in the first year of parenthood.

Final Thoughts

Creating a postpartum plan isn’t about perfect schedules or Instagram-worthy setups—it’s about preparing your body, mind, and environment for the demands of early parenthood. Start practicing now by: