Self-Care for New Moms: Tips from a Postpartum Doula

Bringing a new baby home is magical—and exhausting. As a postpartum doula, I’ve seen firsthand how often new moms put themselves last. But here’s a secret: taking care of yourself is not selfish—it's essential. You can't pour from an empty cup. Here are some simple, realistic ways new moms can prioritize self-care, even during the busiest days.

1. Redefine Self-Care

Forget bubble baths and spa days if they feel impossible. Self-care is anything that recharges you: eating nourishing food, asking for help, resting when you can, or simply taking five deep breaths when the baby naps on your chest.

2. Nap > Everything Else

It’s tempting to clean or scroll your phone during naptime, but rest is sacred in the postpartum season. Prioritize sleep whenever possible. Dishes can wait—your healing cannot.

3. Ask for Help (and Accept It)

You don’t have to do it all alone. Lean on friends, family, your doula, or community resources. Saying "yes" to help is an act of strength, not weakness.

4. Feed Yourself Well

Postpartum bodies are healing, and they need fuel. Keep easy snacks handy—like trail mix, smoothies, hard-boiled eggs, or yogurt. If someone offers to cook for you, say yes!

5. Move Gently

When your provider clears you, gentle movement (think stretching, walking, or simple yoga) can help boost mood and energy. No need for intense workouts—your body is doing amazing work just by healing.

6. Protect Your Mind

Limit visitors, social media, and anything that makes you feel "less than." Postpartum is a vulnerable time. Surround yourself with people and content that feel nourishing, not draining.

7. Create Small Rituals

Little moments can bring you back to yourself: lighting a candle in the morning, savoring a warm cup of tea, journaling one gratitude thought each day. Tiny rituals create grounding during a whirlwind season.