Preparing for the Fourth Trimester: The Importance of a Postpartum Care Plan
Welcoming a baby into the world is a transformative experience filled with joy, challenges and countless unknowns.
As a perinatal psychologist, I have had the privilege of walking alongside many families during this special time and one important but often neglected thing I’ve learned is that having a plan for the postpartum period can make a world of difference.
The postpartum period, sometimes called the “fourth trimester,” is just as important as the pregnancy and birthing process. A thoughtful postpartum care plan can help you navigate those early weeks, support your mental health, and set you up for success as a new family.
Why should I have a Postpartum Care Plan?
Up to 20% of new parents experience PMADs, such as postpartum depression, anxiety and OCD. PMADs often arise from a combination of biological, psychological, and social factors. A postpartum care plan can mitigate these risks by:
Normalizing Expectations: Understanding that postpartum recovery takes time can reduce feelings of guilt or inadequacy.
Ensuring Rest: Sleep deprivation is a major contributor to PMADs. A care plan can outline shifts or strategies to ensure that everyone gets rest.
Building Connection: Isolation is a risk factor for PMADs. A care plan can emphasize the importance of setting up social support.
Facilitating Early Intervention: Identifying warning signs of PMADs and knowing where and when to seek help can prevent conditions from worsening.
Template for a Postpartum Care Plan
Here’s a simple, flexible template to help you create your own care plan. It’s meant to be tailored to your unique needs and resources:
Emotional and Mental Health
Who can I talk to if I’m feeling overwhelmed? (List trusted friends, family, or therapist)
What are my warning signs that I’m not coping well? (Persistent worry and/or sadness, difficulty bonding with the baby)
Who can I contact for professional help if needed? (Therapist, hotlines, OB-GYN)
Physical Recovery
What steps will I take to care for my body? (Resting, taking prescribed medications, attending follow-up appointments)
Who can help with physical recovery? (Pelvic floor therapist, partner, doula)
Practical Support
Meals: Who will prepare meals, or can we stock up on freezer meals, or use a meal delivery service?
Housework: What chores can I delegate and to whom? Can I focus on essential tasks and let go of less urgent ones?
Baby Care: Can my partner or another trusted person help with feedings, diaper changes, or soothing?
Rest and Sleep
What’s our plan for nighttime care? (Alternating shifts, switching nights, both being up, accepting help from a friend or relative)
How will I try to prioritize daytime sleep?
Social Support
Who can I reach out to for connection and encouragement? (Parenting groups, online forums, friends, family)
How will I communicate my needs to others? (Setting boundaries, asking for help)
Professional Resources
Pediatrician
Lactation Consultant
Therapist
OB-GYN
The postpartum period is unpredictable, but having a plan in place can create a sense of control and preparedness. Remember this template is just a guide and it is not set in stone, it is meant to be amended, rewritten, and changed! If you’re expecting a baby, take the time to craft your postpartum care plan and if you are struggling, don’t hesitate to seek support from a professional who understands the unique challenges of this stage.
