Take Time for Self-Care: Relieving Postnatal Stress

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Because even superheroes need a snack break—and maybe a nap under the laundry.

Let’s be real: bringing a tiny human into the world is beautiful, miraculous, and—let’s be honest—wildly overwhelming. Whether you’re covered in spit-up or slowly fusing with your couch, you deserve time to breathe, recharge, and remember who you are (beyond a diaper-changing machine).

Why Self-Care Matters

Self-care isn’t just for influencers and Pinterest moms. It’s how we keep going when we’re running on three hours of sleep and a granola bar.

✔️ It reduces stress and burnout
✔️ Boosts your mood and energy
✔️ Helps prevent postpartum depression or anxiety
✔️ Makes you feel more you (yes, that magical person who used to shower daily)

Quick & Actually-Doable Self-Care Ideas

These aren’t “book a spa retreat” ideas. These are “you have 7 minutes before the next feeding” ideas. Ready?

1. The Holy Trinity: Water, Snacks, and Sleep

Keep a “parent fuel station” stocked with water bottles, nuts, trail mix, and granola bars—next to the bed, couch, or wherever you breastfeed or bottle-feed.

2. Five-Minute Reset

Step away. Wash your face. Brush your teeth. Change into clean(ish) clothes. You’d be surprised how powerful “not crusty” feels.

3. Do a Body Scan

Close your eyes. Ask: What hurts? What’s tired? What needs love? Then do one small thing—stretch, breathe, or ask someone for help.

4. The Power of Sound

Pop on your favorite playlist, a feel-good podcast, or some lo-fi beats. Bonus points if you dance with the baby and pretend you’re in a music video.

5.Do Something That Has a Beginning and an End

Fold a tiny pile of laundry. Color a doodle. Write a note. In the chaos of new parenthood, finishing something is gold-star energy.

6. Create a “Sanity Basket”

Put together a box or basket with your feel-good essentials: lip balm, lotion, affirmations, mints, a cute picture of your baby (from a day they weren’t crying), and a reminder: You got this.

Do’s & Don’ts of Postnatal Self-Care

Do:

  • Ask for help (and say yes when it’s offered!)
  • Accept that “good enough” is great
  • Set one small, kind goal each day
  • Laugh—even if it’s at the fact you just put formula in your coffee
  • Celebrate the wins (like finally clipping all the baby’s fingernails!)

Don’t:

  • Compare yourself to other parents (especially online)
  • Feel guilty for needing time alone (you’re human!)
  • Think you have to “bounce back” (your body just made a person—it’s a legend)
  • Ignore signs of burnout, sadness, or anxiety
  • Try to be everything for everyone—be something for yourself, too

Partner & Family Support Tip

If you’re a partner or loved one, here’s how to help:

  • Ask “What can I take off your plate?” (and then actually do it)
  • Bring snacks, not unsolicited advice
  • Watch the baby so they can nap, shower, or binge a show
  • Say things like: “You’re doing amazing” and “Go lie down. I got this.”
  • Never underestimate the power of a clean bottle and a hug

Know When It’s More Than “Just Tired”

If you’re crying more than usual, feeling disconnected, anxious, or hopeless—it might be more than just exhaustion. That’s okay. And you are not alone.

Reach out:

  • Postpartum Support International: 1-800-944-4773
  • www.postpartum.net
  • Call or text 988 for mental health support anytime

Getting help isn’t weakness. It’s a warrior move.

Bonus Stress Relievers That Aren’t Complicated

  • Stretch while holding the baby (slow lunges count!)
  • Say no to visitors you’re not ready to see
  • Unsubscribe from emails or mom groups that stress you out
  • Write a love note to your future self (“You’re stronger than you feel today.”)
  • Laugh on purpose. Watch a baby goat video. Call that funny friend. Giggle therapy works. 🐐

Final Thought

You’re not failing—you’re adjusting. Parenting isn’t about perfection. It’s about presence (and, occasionally, pretending your coffee is still hot ☕). Take the nap. Eat the cookie. Ask for the hug.

You’re doing the most important work—and you deserve care too.

Postnatal Self-Care Resources:

Support Services in Westchester & Putnam Counties

Whether you’re navigating postpartum stress, looking for emotional support, or just need a place to breathe—these local organizations are here to help.

Westchester County Resources

1. Westchester Postpartum Group

2. M. Kim O’Connor & Associates – Postpartum Group

  • Phone: (914) 315-9368
  • Email: [email protected]
  • Website: mkimoconnor.com
  • Therapist-led groups with emotional support and practical strategies for managing new parent stress.

3. Joanna N. Rosenblatt, LCSW – Maternal Mental Health

  • Phone: (917) 924-2836
  • Website: joannarosenblatt.com
  • Specializing in therapy for postpartum overwhelm, anxiety, identity shifts, and maternal burnout.

4. Pleasantville Therapy – New Parent Groups

  • Phone: (914) 488-4343
  • Email: [email protected]
  • Website: pleasantvilletherapy.com
  • Free support groups for new parents focusing on transitions, bonding, and emotional wellness.

5. Lower Hudson Valley Perinatal Network – Baby Café

  • Phone: (914) 922-2240
  • Website: lhvpn.net
  • Virtual and in-person support for breastfeeding, parent connection, and wellness.

Putnam County Resources

6. Putnam County Department of Health – Maternal & Child Health

  • Phone: (845) 808-1390
  • Website: putnamcountyny.com
  • Offers postpartum support groups, public health nurse visits, breastfeeding help, and parenting classes.

7. Nuvance Health – Putnam Hospital Maternity Support

8. Putnam County DSS & Mental Health Division

  • Phone: (845) 808-1500
  • Website: putnamcountyny.com
  • Resources for behavioral health, stress management, and family services.

Regional and National Resources

9. Postpartum Support International (PSI)

  • Phone: 1-800-944-4773
  • Website: postpartum.net
  • Call or text HELLO (English) or HOLA (Spanish) to connect with trained volunteers and therapists.

10. Hudson Valley Birth Network – Postpartum Doulas

11. United Way’s 2-1-1 Helpline

  • Phone: Dial 2-1-1
  • Website: 211hudsonvalley.org
  • Free, confidential, 24/7 service to connect you with local support for parenting, housing, food, mental health, and more.

Legal Disclaimer: The information provided by our nonprofit is for informational purposes only and not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for medical concerns. We make no guarantees about the accuracy or completeness of the information and are not liable for any decisions made based on it. If you have a medical emergency, call 911 or seek immediate medical care.

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