4 Truths (and Helpful Self-Care Tips) for Surviving the Fourth Trimester
Guest Post by Virginia Cooper of learnaliving.co
Neither she nor ACPC received any compensation for this article.
Welcoming a new baby is an exciting time, but it can also be stressful. New parents have a lot to manage, physically, socially, and emotionally—especially if their baby is born with a disability. Navigating parenthood is complicated no matter what, but special needs make the fourth trimester, the postpartum phase, even more challenging. Check out this guide from A Caring Pregnancy Center for tips on how to navigate new parenthood and care for yourself, too.
The Fourth Trimester Might Be the Most Challenging
New moms deal with many challenges postpartum, whether welcoming their first, second, or subsequent baby. Hormonal changes, post-delivery recovery, and breastfeeding issues can easily become overwhelming. For new parents also digesting their baby’s diagnosis, there’s an added layer of stress and anxiety. Recognizing that you’re not alone and that “normal” has countless definitions may help.
Support groups, whether online or in-person, connect parents with similar experiences and diagnoses. Even chatting online with other parents may boost your confidence and alleviate worry. Check out organizations for families of children with special needs for camaraderie and resources. Sometimes, a quick message to a parent who knows what you’re going through can turn your whole day around.
You can also make things a little easier by keeping all of your little one’s medical records in one file. If you want to add to the file, you can use this free tool to Combine PDFs in seconds. That way, you can stay organized and keep the records saved on your devices for easy access.
Self-Care Should Be On Every New Parent’s Agenda
Self-care is tricky for moms, especially in all stages of parenthood, but prioritizing it from day one can help you cope during the newborn period. Stealing a few minutes to yourself between feedings, changings, and tending to any medical needs gives you a boost for the next shift.
Including your newborn in self-care routines also helps you be consistent. Fresh air or a short walk is healthy for you both, and sunlight has countless health benefits, from delivering vitamin D to boosting mental health.
Making time for a refreshing shower or, even better, a relaxing bath is another simple way to tend to your body and mind. Nutritious snacks, even on the go, give your body the fuel it needs to heal after delivery and while breastfeeding.
Remember that asking for help—whether from your partner, family, or a friend—is never a bad thing, especially if a few minutes of alone time helps you de-stress.
Staying Comfortable (at All Hours) is a Priority
A simple way new parents can care for themselves each day is by wearing comfortable clothing. Sleep is crucial, so cozy pajamas or nightgowns help turn nighttime into self-care.
Breathable, soft fabrics keep you comfy, whether you’re sleeping or waking up throughout the night with your baby. Postpartum night sweats can be uncomfortable, but they’re also completely normal; clean pajamas can help you feel refreshed if you experience night sweats.
Infants tend to sleep 16 to 18 hours every 24 hours, but only in short bursts. Being tired could become the new normal, at least for a time, but at least you can be comfortable.
Scaling Back on Work Can Minimize Stress
The thought of dealing with work while caring for a newborn and managing a new diagnosis might feel daunting. But there might be ways to alleviate work stress while on maternity leave, even if your time off is limited to 12 weeks of Family and Medical Leave. For example, you can notify clients of your time away and have a virtual assistant handle messages and requests. When you do go back to work, you can ease in slowly.
An adjusted, part-time work schedule gives you time to acclimate to being away from your baby (or juggling work at home). It also staggers your pumping schedule if you’ll be breastfeeding and pumping while returning to work.
The fourth trimester can feel overwhelming, but with this guide, you can dive into it head- first—and with a game plan. From spending less time at work to grabbing a few minutes of fresh air and sunlight, even small changes can make a difference. Every little bit of self-care helps parents feel positive and energized so they can focus on their special new addition.
A Caring Pregnancy Center is working to empower women in the greater Pueblo area with the emotional, spiritual, and educational resources they need. Call 719-544-9312.