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A mother hugging her newborn


Having a new baby is a joy, but can also be stressful. You are learning how to care for your baby and adjusting to this new way of life. It can be a lot, emotionally and physically. Often moms are so focused on their babies and getting through each day that they forget to take care of themselves. Here are some tips for taking care of yourself physically and emotionally.

Emotional Recovery

Pregnancy and a new baby can bring a range of emotions. You may feel joy and be in love with your adorable new baby. It’s completely normal to also feel anxious, sad, or overwhelmed during pregnancy and after the baby is born.

Sometimes these feelings go away on their own. But if these feelings last longer than two weeks, are severe or get worse, please talk with someone you trust and see your health care provider. You are not alone.

National Maternal Mental Health Hotline

There are professional counselors you can talk to who can help. The National Maternal Mental Health Hotline provides 24/7, free, confidential support before, during, and after pregnancy. Help is available in English and Spanish, with interpreter services in 60 other languages.

**Call or text 1-833-TLC-MAMA (1-833-852-6262)**

Physical Recovery

Taking care of a new baby is a lot of work. It's easy to forget about your own needs with all the feedings and diaper changes. Remember, you also have to take care of yourself. That will help you take care of your baby. Try to stick to the basics:

Eat and drink enough.
	Rest.
	Take breaks for yourself.
	Let someone know if you're not feeling well, physically or emotionally.
	Ask for help with baby care.**You know your body best.** If you experience something that seems unusual or is worrying you, don’t ignore it.

It’s normal to feel tired and have some pain, especially in the first few weeks after having a baby. There are some symptoms that could be signs of more serious problems. Learn about urgent warning signs and how to talk to your trusted health care provider to make sure you get answers to all of your questions.

Tips for talking to your trusted health care provider

Bring this conversation starter and any additional questions you want to ask them.
	Be sure to tell them that you are pregnant or have been pregnant within a year.
	Tell them what medication you are currently taking or have recently taken.
	Take notes and ask more questions about anything you don’t understand.Rest

Babies often wake up every 2-3 hours to be fed and changed. It's no surprise parents get tired quickly! Remember, this phase when baby wakes several times a night won't last forever. Here are helpful tips that might help you get more rest:

**Sleep when your baby sleeps.** It's tempting to use your baby's naps to catch up with chores, but try to rest when your baby is sleeping.
	**Go to bed early.** Try to go to bed really early a few days a week.
	**Share the nights, if you can.** Ask your partner or other family member to help. For example, they could change diapers or put your baby back to sleep for you.
	**Ask friends and family for support.** Ask a friend or family member to come sit with your baby while you have a nap. Or see if a friend or relative could stay with you for a few days so you can get more sleep. They can also help by making food for you, tidying up your home, or running errands for you.
	**Take a short walk.**Try to get outside for a short walk with your baby, even if it’s just around the block. Remember, you should not do serious exercise until you see your health care provider at your six-week post-partum visit.
	**Try****relaxation techniques****.** As little as 5-10 minutes of gentle relaxation may help you feel refreshed. Deep breathing exercises can help you feel calm.Nutrition for Parents

Do your best to make healthy food choices, eat well and stay active to support your health and your baby’s growth. This is especially important if you plan to breastfeed. A balanced diet and activity will also help you stay healthy as your little one gets bigger.

USDA’s Myplate.gov helps you eat healthy. It gives you information on these topics and more:

Making healthy food choices using the MyPlate Plan tool.
	Nutritional needs, whether you’re exclusively breastfeeding, feeding breast milk and formula, or feeding only formula.
	Safe food choices while breastfeeding.Breastfeeding Help

Breastfeeding is a journey. During those first few days and weeks, it may feel like there are more downs than ups. It will get easier with time and practice!

Explore the WIC Breastfeeding Support program as you start your breastfeeding journey, overcome challenges, and support other parents like you.
	Learn about common breastfeeding challenges.

                    
  


Content created by Office of Intergovernmental and External Affairs (IEA) Content last reviewed May 19, 2023 Back to top
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