POSTPARTUM

WELLNESS
WORKBOOK
A guide for the care of new mothers

EMILY MAGEE, MS, CNS

INTRODUCTION
New mothers have about 9 months to prepare for their new baby, and with it a new
life. How do we typically prepare? Setting up the nursery, making sure we have
enough clothes, diapers, wipes and other baby supplies. We prepare for the birth
itself, doing things such as taking a childbirth education class, getting our body
ready by drinking raspberry leaf tea and doing squats, and packing a hospital bag.
How often do we really prepare for the postpartum time after the baby arrives?

The postpartum period is technically one year after giving birth. In our society,
many women are expected to be “back to normal” at six weeks, sometimes sooner. In
my opinion, this amount of time is far too short. New mothers are being pressured to
go back to work, look like their “old self” and take care of their household long
before they are truly physically and emotionally healed after childbirth. In other
cultures, six weeks is the approximate amount of time that new mothers spend in the
home, often in bed, being taken care of by their community so that they can recover
and spend time caring for their new baby. This practice truly embodies the phrase
“it takes a village.”

Postpartum mood and anxiety disorders are far more prominent than we might
think. The reason for this could be, in addition to hormone fluctuations and drastic
life changes, the fact that new mothers aren’t nearly as educated on and supported
during the postpartum time.

My inspiration in teaching about postpartum wellness is my own lack of preparation

after my first birth. I was beyond prepared for giving birth naturally at home. I put
all my extra time and energy into preparing the birth space, creating affirmation
flags, educating myself on the entire birth process and doing hypobirthing
meditations. All of this preparation was well worth it. I had a wonderful birth
experience. However, the next year was a bit of a roller coaster for me. I had no idea
how to care for a newborn, had difficulty accepting my new body, experienced new
health challenges post birth, and I struggled with postpartum depression until my
son was over one year old. At the time of writing this, I am six months pregnant and
have decided to create a detailed postpartum plan to make this time one that is
magical and can be focused on bonding with my new baby, not a stressful year full of
worry and anxiety. I hope this can help you too.
THIRD TRIMESTER
TO-DO LIST
Hire postpartum doula
Hire placenta encapsulator
Set up sacred space
Prepare freezer meals and snacks
Buy pantry items
Appoint support people
Gather items for scar healing
Gather items for comfort
Gather items for baby
Create a postpartum
communication plan with your
partner
BIRTH HEALING
Whether you gave birth vaginally or had a c-section, your body goes
through a lot! After over 9 months of growing a baby then giving birth,
you need plenty of time to recover. The best thing you can do for yourself
is REST for as long as you need to. It is recommended that the first five
days postpartum are spent in the bed and the next five days should be
spent around the bed. The best thing for long term recovery is to take it as
easy as possible for the first six weeks after giving birth.

If you are recovering from a c-section, there are some other healing
measures you will want to keep in mind:
It usually takes longer than the usual "six weeks" for your incision to
heal completely
Shortly after the surgery, you will want to move or walk with the help
of your partner or a nurse
Everyday you should move or walk a little more than the previous day
(but make sure not to over exert yourself)
Gas pains are common after having a c-section due to air that enters the
abdominal region during surgery. If the gas pain is severe, you may
want to consider gas medication.
Which pain medications to take differs depending on the person, how
they are feeling, if they are eating, etc. Use whatever is best for you
and what you are comfortable with
You may experience discomfort around the incision if you cough or
sneeze after surgery, holding a pillow or blanket on this area may help
BIRTH HEALING SUPPLIES
Tears C-Section
Peri bottle Pain relief
Witch hazel High-waisted underwear
Pads/Depends Abdominal Band
Manuka honey Pads
Arnica Stool softeners
Sitz Bath Ice packs
Padsicles Gas relief
Tucks
Dermoplast

Supplies for Baby

Clean clothing in sizes newborn + 0-3
Clean swaddles
White noise machine
Unscented, baby-safe laundry detergent
Humidifier
Nose Frida
Baby wearing gear
Safe place to set down baby
Changing station
BIRTH HEALING SUPPLIES
Comfrey Sitz Bath Recipe
from The First Forty Days

Most midwives and many obstetricians will talk to you about sitz baths - a remedy for soothing the
tender area around the perineum that involves sitting in shallow, warm water infused with skin-
soothing herbs. You can purchase ready-made blends of herbs, but it's very easy to make your
own. Comfrey and calendula are renowned for their skin-healing properties and lavender soothes.
You can use this "body infusion" blend in three ways: as a sitz bath, for making frozen maxi pads
to reduce swelling, and to fill a peri bottle to gently cleanse the entire area between the legs,
especially after going to the bathroom.

Ingredients:
1/2 cup comfrey leaves
1/2 cup dried lavender
1/2 cup calendula blossoms
8 overnight maxi pads (optional)

Instructions:
In a medium pot, bring 6 cups water to a boil. Add the comfrey, lavender, and calendula, remove
from heat, and let steep for 20 minutes, covered.
Strain the tea water, then use it in a sitz bath, transfer to a peri bottle, or dup the maxi pads into
the tea, one by one. Twist each pad gently to wring out the excess, then place them, one next to
the other, on a baking sheet and put the pan in the freezer. When the pads are frozen, stack them
in a zip-tight plastic bag and return them to the freezer until after your delivery. To reduce
swelling in the first two to three days after birth, you can sit on a frozen pad for 7 to 10 minutes
at a time.

Mountain Rose Herbs (mountainroseherbs.com) is a great online store where you can buy certified-
organic teas, herbs and spices
BREASTFEEDING
In the weeks after giving birth, most of your time will be spent breastfeeding. There
is a learning curve for both you and your baby that requires time, patience, practice
and support. Here are some things you can do and items to have on hand to help you
ease into breastfeeding your baby.

Tips
Set up a comfortable, calm space where you will enjoy sitting for long periods of
time with your baby.
Your body should be completely supported and comfortable, propping yourself up
with pillows helps with this.
Make sure to keep your nipples dry to avoid thrush. This includes letting them air
out after feedings and making sure to change dry pads often.
Feed on demand. This helps to keep up your supply to keep up with what your
baby needs.
Apply nipple cream often. This can help with dry, chapped nipples and avoid
cracking.

Items
Boppy or other breastfeeding pillow Robe
Nipple cream/balm Button down shirts
Dry pads (reusable or disposable) Haaka or other milk catcher
Grapefruitseed oil Pump (manual or electronic)
Nursing bras and/or tanks Refillable water bottles
SACRED SPACE
In the early postpartum days, you will be sitting (a lot!) with your baby,
whether you are breastfeeding or they are sleeping in your arms. It may
feel mentally difficult, but you should be sitting this much. Remember -
you need to rest in order to recover. You will be spending a lot of time
here, so it's important to make sure you pick a spot that is comfortable,
calm and is stocked with necessary items for breastfeeding and
entertainment.

First, choose a place. Would you rather spend most of your time in
your living room, where you might be closer to the kitchen or other
family members, or your bedroom, where you can be closer to your
bed (you can also temporarily put a chair in your bedroom if you
have the space).

Place a table with a basket or small set of drawers next to wherever

you plan to be sitting. There are certain items you want to keep
within an arms reach at all times:
water
snacks
book/kindle
journal and pen
phone and charger
tv remote
nipple/breast care supplies
SACRED SPACE
You want to make sure that you will be physically comfortable in your
space. If you are breastfeeding, a chair that is comfortable but
supportive is best. Some things you may want to include are:
pillows for propping up yourself and your baby for ideal positioning
for breastfeeding (you want to be sitting in an upright position and
if you can prop your baby on a pillow, you can have one or both
hands free)
breastfeeding pillow, which is great not only for breastfeeding, but
as a place to rest your baby. It can be especially helpful while
healing from a c-section and want to protect your scar
footrest or ottomon
a fluffy couch or bed may seem enticing, but it may not feel
comfortable long term. However, if you prefer a side-lying position
for feeding your baby, having a bed nearby is helpful.
Your space should be as calm and restful as possible. I recommend
journaling before giving birth on what helps you feel calm. Is it
important for the space to be clean and minimal? Are there certain
colors that make you feel calm and others that make you anxious? Take
this into consideration when choosing and setting up your sacred space.
Some things you may want to include:
lavender essential oil
crystals (I love moonstone and rose quartz for new moms)
angel cards with positive messages
photos of loved ones or a place in nature you love
PELVIC FLOOR & CORE
Pushing too hard and trying to get back into your old exercise routine too quickly can
severely impact the healing of your core and pelvic floor. Weakness and separation of
abdominals are NORMAL; it happens because your body making room for baby.
However, if separation is still viable 8 weeks after birth, this is not normal and you
should seek help.

Tips to Support your Core

Practice 5 minutes of deep breathing daily thinking about how you are
breathing with mindfulness of the pelvic floor, abdominals and diaphragm
(helps core and pelvic floor)
Allow recovery time. Do not expect your body to “bounce back” right away
Even when you are cleared for exercise, do not jump back in too fast or
intensely, as this can cause injury. Take it slow. You will need to re-build.
Get a personalized consult with a pelvic floor physical therapist during
pregnancy and after delivery
Get a squatty potty or stool to help with moving bowels and prevent excess
straining.

Seek help from a pelvic floor physical therapist if

you experience...
Leakage of urine or feces when you laugh, sneeze or exercise
Excessive urinary urgency or frequency
Pain or pressure in your pelvic, pelvic floor or lower back
Sensation of heaviness or something is falling out of the vagina
Pain or discomfort during intercourse
Diastasis Recti - separation of the abdominal wall
FOOD & NOURISHMENT
It is of utmost importance for a new mother to be well nourished during
postpartum. Not only is healthy, nutrient dense food essential for physical
healing, keeping the mother well fed helps her mentally and emotionally
while caring for a newborn and herself. Keep these guidelines in mind
when choosing meals for your postpartum time:

Warm
According to Traditional Chinese Medicine, mothers lose a lot of heat
during the birthing process and need to rebuild the balance of warmth in
their bodies. In order to do this, we should consume broths, teas, warm
water with lemon, soups and stews and warming herbs and spices.

Easy to Digest
Pregnancy and childbirth put a lot of stress on your organs, so your body
needs to focus on repairing, not digesting. Start off by consuming broth,
soup and tea, and meat, vegetables and whole grains that are braised and
slow cooked. As time goes on, you may add more sustenance to your meals.
Foods that are difficult to digest and should be limited or avoided include:
raw salads and vegetables, cold smoothies, ice cream and other cold
desserts, heavy meat (ex: grilled steak), processed oils and low fat or
sweetened dairy.
FOOD & NOURISHMENT
Nutrient Dense
Nutrient dense foods help your body heal postpartum, maintain milk
supply and keep mom mentally and emotionally stable.

Fats supply the body with sustaining, usable energy, balance hormones,
support mood and enrich breastmilk, helping baby's brain development
Grass-fed butter and ghee
Oily fish
Full fat dairy
Avocado and avocado oil
Coconut oil, coconut butter and coconut milk
Other oils, like olive and sesame

Protein helps to keep you full, supports muscle and tissue repair.
Collagen helps with healing tears and scars.
Grass-fed meat
Pasture-raised poultry and eggs
Bone broth
Wild fish
Lentils and beans

Dairy should be organic and grass-fed. Raw is best because it provides

enzymes and can be easier to digest.
Milk
Yogurt
Kefir
Cheese
Butter
FOOD & NOURISHMENT
Nutrient Dense
Vegetables and Fruit provide vitamins and minerals, boost the immune
system and reduce inflammation. Vegetables are best digested when
cooked. Fruit can be consumed fresh, dried or stewed.
Greens (spinach, kale, collards, swiss chard, arugula)
Root and other starchy vegetables (potatoes, sweet potatoes, yams,
squash, carrots, parsnips)
Onions and garlic
Mushrooms
Cruciferous vegetables (broccoli, cauliflower, brussels sprouts)
Fermented vegetables (sauerkraut, kimchee)
Fruit (apples, pears, bananas, berries, tomatoes, avocado, prunes, red
dates)

Nuts are a good source of protein and fat, and are best consumed raw, dry
roasted or as a nut butter (just make sure there is no added sugar or oils).
Almonds, cashews, walnuts, pistachios, hazelnuts, pecans, macadamia
Seeds provide fiber, which can help with constipation. They are great
additions to smoothies, oatmeal and macro bowls.
Chia, flax, hemp, pumpkin, sesame

Grains are a great source of fiber, just make sure you're eating them in
their whole form.
Rice, quinoa, oats, polenta, millet, amaranth, farro
Beans, which also provide fiber, are also a great source of protein
Lentils, chickpeas, adzuki, kidney, pinto
Grains and beans are both best digested when they are soaked before
cooking
FOOD & NOURISHMENT
Pantry Items to Have on Hand
Canned salmon and Teas
sardines Herbs and spices
Nuts and trail mix Collagen peptides
Nut Butters Maple syrup and/or honey
Grains
Seeds

Easy to Make
Hard boiled eggs Baked sweet potatoes
Smoothies Crock pot shredded chicken
Greens (massaged kale salad)
Whole grains (rice, quinoa,
oats)
Roasted or steamed
vegetables

Freezer Meals and Make Ahead Snacks

Broths, soups, stews
Lactation cookies/bites
Casseroles
Homemade granola and trail mix

Pick Up and Delivery Grocery Options

Butcher Box Costco
Nourishing Long Island Whole Foods
Join a local CSA Pea Pod
Misfits Market Insta Cart
Thrive Market Amazon
RECIPES
Bone Broth
This is a perfect warm beverage to sip on during postpartum. It can also be used as a
base for any soup. Bone broth is easy to digest and provides collagen, which can help
with healing after giving birth. You can make a big batch and freeze before baby
arrives.

Save the bones from a roasted chicken, or purchase from a local butcher or farm
(bonus points if you can get feet and/or a head). Place the bones in a large stock pot
with one onion, a few carrots (unpeeled and roughly chopped is fine) and a tablespoon
of apple cider vinegar. Bring to a boil, then reduce to a low simmer and cover. Cook
for at least 12 hours. The amount of liquid should reduce to about 1/2, and yields
about 6-8 cups of broth. Strain and then use or store in the refrigerator or freezer.

Easy Vegetable Soup

Put a medium size pot or dutch oven over medium heat, add 1-2 Tbs avocado oil. Add
1/2 chopped onion and 1 clove minced garlic and cook until soft (about 2 minutes).
Add chopped vegetables of choice (I love to use carrots, zucchini, celery) and cook for
5 more minutes. Add bone broth to the pot and let simmer until vegetables are
cooked to your liking. At the end you can add shredded chicken, cooked rice, a
handful of spinach.
RECIPES
Favorite Postpartum Teas
Chamomile
Nettles
Fennel
Ginger
Red Raspberry
Leaf
Roasted
Dandelion
Rooibos

You Rock! Mama Tea & Infusion

from MidwiferyToday.com
2 parts chamomile flower (Matricaria
recutita)
2 parts hibiscus flower (Hibiscus
sabdariffa)
1 part rose petal (Rosa spp.)
1/8 part lavender flower (Lavendula
officinalis)
1/4 part rose hips (Rosa canina)
3 parts lemon balm leaf (Melissa
officinalis)

Make this by the gallon. It is rich in nervines, vitamins and minerals. Mom, family
and care providers can drink this throughout the day, hot or cold.
RECIPES
Golden Milk by Ciara Shea of Ora Nutrition
This drink aids in digestion, has anti-inflammatory and antioxidant properties,
provides healthy fat, and supports brain & joint health.
Ingredients:
1 cup coconut milk (or sub with almond or hemp milk)
1/2 tsp cinnamon
1/2 tsp ground ginger
1 tsp tumeric
3 twists ground black pepper
Instructions
Bring milk to a simmer. Once warm, add to a blender with remaining ingredients and
blend until combined.

Green Smoothie
Smoothies are a great way to pack a lot of nutrients into your day in one meal. They
are best served warm while in the postpartum phase. If you prefer frozen ingredients,
drink alongside tea to balance out the coldness.

Ingredients (for 1 smoothie) Instructions

1 cup coconut or almond milk Blend everything in a blender until
1/3 avocado smooth. You may adjust the liquid amount
1 Tbs almond butter depending on how thick you like it. Pour
1 Tbs flax seeds into a glass and enjoy!
1/2 banana
1/4 cup blueberries
1-2 handfuls spinach
1 Tbs collagen peptides (optional)
RECIPES
Lactation Cookies
Ingredients
2 cups oats
1 cup flour of choice (almond, cassava for gf options)
2 Tbs Brewer's yeast
2 Tbs chia seeds
2 Tbs flax seeds
2 Tbs hemp seeds
1/2 tsp baking powder
1/4 tsp baking soda
1 tsp cinnamon
pinch sea salt
6 Tbs grass-fed butter (or coconut oil)
1/2 cup sweetener, maple syrup or honey
1/2 tsp vanilla extract
1/2 cup add ins (chocolate chips, nuts, raisins)

Instructions
Preheat the oven to 350F and line two cookie sheets with parchment paper. In a large
bowl, combine all dry ingredients. In a medium size bowl, whisk the wet ingredients.
Add the wet to the dry ingredients and stir until combined. Fold in the chocolate
chips or other add ins. Using a spoon, scoop about a tablespoon of dough and pat into
a cookie shape on the sheet. Bake for about 10 minutes.
RECIPES
Homemade Granola
Make this granola right before the baby comes for an easy to grab snack. It is
delicious over full fat yogurt or with almond milk and sliced banana.

Ingredients
2 cups rolled oats
1/2 cup chopped almonds
1/4 cup shredded coconut
1/4 cup chia seeds
1/4 cup sunflower seeds
2 Tbs hemp seeds
2 Tbs cacao powder
1 tsp cinnamon
1 tsp sea salt
1/2 cup coconut oil, melted
1/2 cup peanut butter (or other nut butter)
1/4 cup maple syrup
1/2 tsp vanilla
1/4 cup chocolate chips (optional)

Instructions
Preheat oven to 300 and line a large baking sheet with parchment paper. In a large
bowl, mix all of the dry ingredients. In a smaller bowl, whisk the wet ingredients.
Add the wet mixture to the dry and combine. Pour onto the baking sheet and spread
in a thin, even layer. Bake in the oven for 30 minutes, stirring every 10 minutes. Let
cool for 10-15 minutes. Stir in chocolate chips. Store in a big glass jar.
RECIPES
Instant Pot Shredded Chicken

This chicken is great to have on hand to add to macro bowls and make tacos with
throughout the week and it's super easy to make! If you don't have an Instant Pot,
you can use the same ingredients and cook in a crock pot.

Ingredients
2 lbs boneless chicken thighs (sub with breasts or use a combo)
1 jar salsa (sub with bone broth)

Instructions
Pat chicken dry and season with salt and pepper. Place in the Instant Pot and cover
with salsa or broth. Set Instant Pot on manual/pressure cook setting for 18 minutes.
When 18 minutes is up, let it sit for 10 minutes, then release pressure. Take out the
chicken and shred with two forks, then mix back in with the remaining sauce. Enjoy
right away or store in the fridge for 5 days.

Tip: Did you know that you can cook an entire chicken in a crock pot? Simply season
(I like to use butter, salt, pepper and lemon) and place in the crock pot on 3-4 rolled
up pieces of tin foil so it can evenly cook. Let it cook on low for 6-8 hours or on high
for 4-5 hours. If you like crispy skin, simply put the chicken under the broiler for 4-
5 minutes when it's done. After you eat the chicken, you can use the carcass to make
broth!
RECIPES

Nourishing Macro Bowl

This isn't really a recipe, just an easy, delicious way to throw together a nutrient
dense meal in minutes. Choose 1-2 items from each category to customize your own
bowl in a matter of minutes! This only requires a little prep in the beginning of the
week (maybe when your partner is home on a Sunday or your sister can come over to
watch the baby).

Grains (choose 1) - rice, quinoa, amaranth, farro, millet, oats, polenta, barley (you
may also sub with any greens or a starchy vegetable, like roasted sweet potato)

Vegetable (choose 2, at least one cooked) - carrots, potatoes, broccoli, asparagus,

squash, onions, kale, whatever is in season

Protein (choose 1) - eggs, fish, chicken, beef, beans, lentils

Fat - (choose 1-2) avocado, olive oil, olives melted butter, tahini

Toppings - seeds (sesame, flax, hemp, sunflower), nuts, sauerkraut, nutritional yeast,
coconut aminos or tamari, any herbs or spices
POSTPARTUM
NUTRITION PLAN
Favorite snacks to always have on hand
1. ________________________________________________________________
2. ________________________________________________________________
3. ________________________________________________________________

Quick meals I know I can put together easily

1. ________________________________________________________________
2. ________________________________________________________________
3. ________________________________________________________________

Freezer meals to make before baby comes

1. ________________________________________________________________
2. ________________________________________________________________
3. ________________________________________________________________

Meals to ask family and friends to make for me

1. ________________________________________________________________
2. ________________________________________________________________
3. ________________________________________________________________

Favorite restaurants for take=out

1. ________________________________________________________________
2. ________________________________________________________________
3. ________________________________________________________________
SELF-CARE
Relaxation and self-care are essential for healing in the several weeks to months
postpartum. Postpartum mood and anxiety disorder are much more common than we
think, and it often goes undetected, so taking preventative measures to make sure
you feel supported and mentally stable is extremely important. It does take some
planning ahead of time to ensure that you a) know how you will best be able to to do
this and b) your family and friends can know how to best support you. Take some
time to read and answer the provided questions over the next several pages and share
with the people closest to you.

Three things that help me relax

________________________________________
________________________________________
________________________________________

How can I make sure I fit at least one of these relaxation techniques into my
routine? ________________________________________________________________________________________

Might there be any obstacles to resting for me?

_____________________________________________________________________________________________________

How can I address these obstacles?

_____________________________________________________________________________________________________

How can I ensure that I can get a nap in during the day if I need it?
_____________________________________________________________________________________________________
MOOD BOOSTING
PRACTICES

Avoid excess phone and computer use

Talk therapy
Have a go-to person (friend or family member) you can talk to
Someone for baby advice
Someone who is a good listener
Keep pressure on yourself low
Avoid comparison traps
Stay fed with nourishing food
Go outside (or open windows)
Get help: childcare, cooking, cleaning
Get a massage or manicure/pedicure
Diffuse essential oils (lavender is baby-safe)
Yoga and stretching (depending on readiness)
Meditate
Breathing Exercises
Go for a walk
Go on a date with your partner (you can bring your baby!)
Take a nap
SUPPORT SYSTEM
Personal Hired Help
Postpartum Doula
Partner
Lactation Consultant
Mom/mother in law
Placenta
Sister/sister in law
Encapsulator
Friends
Baby Nurse
Older children
Baby Sitter
Other family members
House Cleaner
Laundry Service
Therapist

Who am I going to go for help?

Cooking meals __________________________________
Dishes _____________________________________________
Laundry __________________________________________
Sibling Care _____________________________________
Help care for baby _____________________________
Advice _____________________________________________
Breastfeeding help______________________________
Just to talk _______________________________________
Tell my birth story ____________________________
Other _______________________________________________
________________________________________________________
PARTNER
COMMUNICATION
Life with your partner as you know it will be extremely different after
having a baby. It can be incredibly challenging to make time for each
other when there is another little person in the mix. You may feel
unsupported and your partner may start to feel uninvolved or left out.
With a newborn often comes stress, so being proactive about reducing
stress in your relationship can help you immensely.

The best thing you can do for your relationship is to communicate. This
communication should start before the baby is born. Use this guide to help
you and your partner get on the same page and stay connected.

Take The 5 Love Languages Quiz

My love language _______________

My partner's love language _______________

How I deal with stress ______________________

How my partner deals with stress _________________________
How can I support my partner deal with stress
_________________________________________________________________________________________
How can they support me deal with stress
_________________________________________________________________________________________

Weekly check-in day ________________ and time _______________

PARTNER
COMMUNICATION
Sometimes it's difficult to express to our loved ones what we really need.
Check off any items that will help you feel supported and share it with
your partner.

How I will feel most supported

Change the baby's diapers
Help with other baby care
Protect my boundaries with visitors
Clean the house
Do the laundry
Make me dinner
Make sure I am well fed
Tell me you love me
Make sure my water bottle is always filled
Give me a massage
Offer to take the baby so I can shower
Buy me flowers
Plan a date when I am ready to leave the baby
Do not judge my parenting
Take control of care for older children
Tell me I'm beautiful
Wash dishes
Other ____________________________________________
ENTERTAINMENT
Is there a show you've been dying to watch but haven't had the time? Or you know
you have difficulty relaxing and spending time on the couch? Plan for what you will
do with your free time now so you don't have to make decisions later.

Books
The First Forty Days
The Fourth Trimester
The Womanly Art of Breastfeeding
____________________________________________
____________________________________________
____________________________________________

TV/Movies
Working Moms
What to Expect When You're Expecting
____________________________________________
____________________________________________

Podcasts
The Badass Breastfeeding Podcast
The Motherly Podcast
Postpartum Stories
_____________________________________________
_____________________________________________
JOURNAL PROMPTS
Journaling can be a great activity to do when you are feeling
overwhelmed, defeated, or even while just sitting on the couch with your
baby. It can help to get your thoughts in order or to boost your mood and
gain perspective on difficult situations. You can free write or use any of
these prompts for inspiration.

Tell your birth story. What surprised you? What was the hardest part?
A piece of parenting advice that has helped me the most
A piece of advice I would give to a new mom
Things that help me feel most relaxed
Things that help me feel most energized
What has surprised me the most about motherhood
What has been the hardest part about motherhood
Things I love most about my spouse
The nicest thing someone has done to help me postpartum
What makes me feel the most cared for
How I want my home to feel
What brings me joy?
MEDITATION AND
BREATHING EXERCISES

Meditation and breathing exercises can be incredibly helpful relaxation

techniques. Just a few minutes of deep breathing can instantly bring your
nervous system from being in "fight or flight" mode to a relaxed state.

It's very easy to spend hours scrolling through your phone while feeding
your baby. While this isn't necessarily a bad thing, it can inadvertently
cause a lot of anxiety (comparing yourself to other moms, seeing what
you're missing out on while you're spending so much time at home, etc).

It's also easy to say "I have no time to meditate - I'm taking care of a baby
all day! When am I supposed to find a moment to close my eyes and get
into a zen state?" My solution is to do it while you are feeding your baby
(or when they fall asleep in your arms). Choose one feeding per day (more
if you're up to it!) and instead of scrolling on your phone or turning on the
television, do one of the breathing exercises or meditations shared on the
following page.
MEDITATIONS AND
BREATHING EXERCISES
Simply close your eyes and focus on your breath

Box Breathing
Breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, hold for 4
seconds, repeat

Inner Sanctuary Meditation

Close your eyes and imagine that you are somewhere in nature (or somewhere else)
where you feel relaxed and at peace. Stay there for 5 - 10 minutes if you can.

Guided Meditations
Guided Meditation for New Moms

Reiki Healing for Mothers with Postpartum Depression

Positive Parenting Affirmations - Guided Meditation to Help Mothers Relieve

Stress
VISITORS
Answer these questions before giving birth to set boundaries around
visitors. It is much easier to be clear on and express what you want before
you are in the vulnerable postpartum state.

Will you allow visitors at the hospital? If so, who?

___________________________________________________________________________________________________

Who is allowed to visit in the first week you are home?

____________________________________________________________________________________________________

Who is allowed to visit in the first month you are home?

____________________________________________________________________________________________________

If you feel like someone is overstaying their welcome, how will you deal
with this situation?
_____________________________________________________________________________________________________
NOTE TO VISITORS
Dear Visitor:

Welcome! We are so excited for you to meet ____________.

Please keep a few things in mind before entering our home:

Mom and Baby are very tired and require a lot of rest, so
please limit your visit to _________ minutes.
Feel free to lend a helping hand! You can look in the sink for
dirty dishes, check the laundry, straighten up, or ask Mom if
she wants a snack.
___________ is nursing around the clock right now and that is
Mom's #1 priority. If this makes you uncomfortable, feel free
to turn your head.
Please wash your hands thoroughly before touching or holding
the baby. If you are not feeling well, please come back another
time.

Thank you!
NOTE TO VISITORS

Dear Visitor,

Mom and Baby are not feeling up to having visitors right now. We
had a restless night and are sure you understand.

Please leave a quick note to let us know that you were here using
this paper and pen we provided!

If you brought food, please place it in the cooler next to the door.
We so appreciate you bringing us this meal. It is so important that
we are well nourished right now, so this is one of the most
supportive gifts you can give.

We will be in touch soon to set up a time for you to come visit us.
We are so excited for you to meet ____________!
RESOURCES

Lactation Consultant
Jenn Barry (631) 278-0800 | [email protected]
Rebecca Joseloff (774) 392-0508 | [email protected]
Laura Moritz, RN, CLC (631) 365-5217 | [email protected]

Placenta Encapsulation
Jenn Barry (631) 278-0800 | [email protected]
Christina Harris (917) 254-6969 | [email protected]
Tempestt Harris (631) 220-5940 | [email protected]
Emily Magee (631) 275-3918 | [email protected]

Postpartum Doula
Stephanie Gunderson (631) 848-1771 | [email protected]
Christina Harris (917) 254-6969 | [email protected]
Marla Hamilton (917) 715-6059 | [email protected]
Rebecca Joseloff (774) 392-0508 | [email protected]
Janalyn Pomeroy (417) 499-0645 | [email protected]
RESOURCES
Groups & Community Support
The Nesting Place www.thenestingplaceli.com
Fourth Trimester Support Group
Postpartum Support workshops (breastfeeding, pelvic floor, etc.)
Birth and Beyond Resources www.birthandbeyondresources.com
Mama Moon Program
Birth Circles
La Leche League www.llli.org

Mental Health
Marissa Sherov, LCSW (516) 661-2122 | [email protected]
Evelyn Page, LCSW | (908) 346-7104 | [email protected]
Laura Otton, LCSW (631) 223-8536 | [email protected]
Postpartum Resource Center of NY State Helpline 855-631-0001

Pelvic Floor Physical Therapist

Lotus Physical Therapy (631) 629-5507
Parrotta Physical Therapy (631) 403-3179

Postpartum Nutrition
Emily Magee, MS, CNS (631)275-3918 | [email protected]
ABOUT EMILY

Emily Magee is a Certified

Nutrition Specialist and Nutrition
Response Testing Practitioner
based in Long Island, NY. After
giving birth to her first son in
2018, she felt pulled to serve
mothers and children in her
community and became a certified
childbirth educator and doula.
Emily's passion is to help moms
who are seeking a natural path to
optimal health for themselves and
their families. Learn more at
www.emilycmagee.com.