Postpartum Self-Care:
A Practical Guide for New Moms
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Welcoming a baby into your life is an incredible experience, but it can also be physically and emotionally demanding. Amid sleepless nights, feeding schedules, and adjusting to a new routine, your own well-being often slips to the bottom of the priority list. That’s why taking intentional steps toward postpartum self-care isn’t a luxury—it’s a necessity.
Introduction to Postpartum Self-Care
What is Postpartum Self-Care?
Postpartum self-care refers to the daily practices that help support a mother’s recovery and well-being after childbirth. It includes physical care, emotional support, mental health attention, and even personal time that allows moms to recharge. This care goes beyond bubble baths—it’s about addressing your body’s healing, managing stress, and maintaining your sense of self.
Why Postpartum Self-Care Matters for New Moms
Taking care of yourself during the postpartum phase is essential not only for your health but also for your ability to care for your baby. Proper rest, nutrition, emotional support, and self-compassion all contribute to better energy levels, stronger mental health, and reduced risk of postpartum complications like depression or anxiety. The more balanced and supported you feel, the better equipped you are to navigate the challenges of new motherhood.
Common Misconceptions About Self-Care After Birth
Many new moms think self-care is selfish or only possible if they have extra time or help. In reality, postpartum self-care is about sustainability—not perfection. Another common myth is that self-care has to be expensive or time-consuming. Truthfully, even small acts like eating a nutritious snack, talking to a friend, or closing your eyes for five minutes can have lasting benefits.
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Postpartum Self-Care Guide for New Moms
Prioritize Postpartum Sleep & Rest
As a new mom you need to have energy for your child and for yourself so you don’t experience sleep deprivation which can affect your postpartum mental health. Try to get between 7-9 hours of sleep every night because it will make you feel energized in the morning. Having enough sleep doesn’t always have to be a long slumber, having good sleep can also be sleeping for 20 mins when you have time. Feel free to take naps when you’re able to and always try to sleep when your baby is sleeping.
Stay Nourished with Simple, Healthy Meals
Postpartum self-care also means fueling your body with nutritious food. Focus on easy-to-prepare meals rich in protein, fiber, and healthy fats. Batch-cooking, meal delivery services, or asking loved ones to pitch in with meal prep can lighten the load.
Eating well supports energy levels, hormone balance, and emotional stability—all essential as a new mom during the postpartum period.
Reintroduce Gentle Movement
Once your healthcare provider gives you the go-ahead, light physical activity can support your postpartum recovery. Gentle stretching, short walks, or beginner yoga at home are great ways to ease back into movement. These activities boost circulation, help with posture, and can positively impact your postpartum mental health.
There’s no need to pressure yourself into a strict fitness routine—start slow, listen to your body, and celebrate small wins.
Do One Thing That Makes You Feel Like You
In the midst of diaper changes and feedings, it’s easy to lose touch with your identity outside of being a new mom. Whether it’s listening to your favorite music, working on a hobby, or putting on real clothes for the day, do something small that reconnects you with your sense of self.
These moments serve as gentle reminders that you’re still you, just with a new role added.
Set Boundaries Around Help and Visitors
While support is valuable, too many visitors or unsolicited advice can add stress. Set clear boundaries that work for your energy level and comfort. It’s okay to say no to visitors or to ask people to bring a meal instead of staying to chat.
Protecting your space and time is a form of postpartum self-care, and you’re allowed to put your needs first.
Final Thoughts on Postpartum Self Care
Prioritizing postpartum self-care helps build a stronger foundation for both your recovery and your growing family. The journey through new motherhood brings physical, emotional, and mental changes—but even small acts of care can make a meaningful impact.
By integrating these practical habits into your daily routine, you’ll support your postpartum mental health, nurture your identity, and improve your overall well-being. Remember, self-care for new moms isn’t selfish—it’s part of healing and thriving in this new phase of life.
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Virtual Reality Therapy helps clients overcome phobias, anxiety disorders, and other mental health conditions by exposing them to their fears in a controlled, safe environment.
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Art can be a helpful support tool in therapy to help with communication, expression, mindfulness & grounding.
Cognitive Behavioral Therapy
CBT is present-focused, making it especially effective for those seeking tangible results.
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In EFT sessions, the therapist and client work together & the therapist assists clients in deciphering their emotions rather than imposing interpretations.
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Through exposure therapy, our therapists will introduce you to the very things that trigger your fear.
Where are you located? I need a therapist near me
We are fully online, which means that your therapy sessions will be help via video call on our HIPAA compliant Platform. Anyone in New Jersey can access our therapy services
How do I get started as a new client?
New Clients can reach out to us directly via call, text or email here:
Does my insurance cover my visits?
We provide”Courtesy Billing” for clients who are using the Out-of-network insurance benefits.
Our Insurance Page might answer your questions about your insurance information, cost and OON coverage.
What are out-of-network benefits?
Visits our FAQ About Insurance to learn more about OON coverage for mental health services. We can also check your benefits for you. When using OON benefits, patients typically pay the full cost of the treatment upfront and then file a claim with their insurance company for reimbursement.
Is Online Therapy As Effective As In-Person Therapy?
Online therapy is essentially face-to-face counseling, just conducted remotely. Studies show that tele-therapy is as effective as traditional counseling. Professional organizations and state governments recognize its benefits and have set regulations for it. However, like any therapy, its success in achieving your goals isn’t guaranteed. It’s important to discuss with your therapist whether tele-therapy is working for you.
How Should I Prepare for My First Session?
Showing up is all that you need to do! But if you really want to get the most out of session, it could help to take some time to think about what you want from therapy. It helps to write down your goals, questions you have or things that you feel are important to share.
Do you offer traditional talk therapy?
of course! though we have some unconventional therapy approaches, we are rooted in evidenced based practices. Talk therapy is a major player in the therapy room! See What we Treat and Integrative Services for more information
Is Virtual Counseling Suitable for Everyone?
Online therapy might not be as effective for individuals with chronic suicidal thoughts, severe trauma, significant mental health history, or those recently in intensive care. Such cases often benefit more from traditional, in-person counseling. We’ll help you decide if our online services are right for you during your intake and evaluation.
Can I Change Therapists If I'm Not Happy?
Yes, you can switch therapists to another provider within the practice, or we can provide you a referral if preferred. We want to ensure that your time and effort are well spent, and that you are getting the relief you need, that’s why we work collaboratively with each other in the practice, as well as outside therapists who we know and trust.
How Do I Know If Therapy Is Helping?
You should feel like you’re making progress. Signs it’s working include:
- Feeling comfortable talking to your therapist
- Your therapist respects boundaries
- You’re moving towards your goals
- You feel listened to
You’re doing better in life - Your self-esteem is getting better
What is your cancellation policy?
We ask that clients provide at least 24 hours notice in the event that they need to cancel to avoid the 50% cancellation fee. we understand that life happens and do our best to be flexible & reschedule.
What Geographic Areas Are Served?
Currently, we serve clients in New Jersey and are expanding to other states as telehealth laws evolve. While telehealth offers the convenience of attending sessions from anywhere, state laws require clients to be in-state during their session.
Is Online Therapy Easy to Use for Non-Tech-Savvy People?
Yes, it’s pretty simple to access sessions. You’ll need basic internet skills, such as opening and visiting the patient link sent to you via email. It’s similar to video chatting like Facetime or Zoom. We can also walk you through it on the phone the first time to ensure a strong connection
What Questions Should I Ask My New Therapist?
Feel free to ask anything. Some good questions are:
- How often will we meet?
- What do you specialize in?
- What experience do you have with my issue?
- What outcomes can I expect?
- How will I know I’m progressing?
- How long do you usually work with clients?
- How will we set my treatment goals?
What is the difference between associate therapists & fully licensed therapists?
Our Qualifications:
Our founder, Rebecca Sidoti, is a highly qualified, state-licensed therapist and supervisor with extensive training in anxiety related disorders and innovative treatment such as Ketamine Therapy. Mind by Design Counseling adheres to standards set by the our governing counseling boards.
To see each providers credentials, training and licenses, visit our “Meet the Therapists” Page to learn more.
- LAC/LSW are therapists who may practice clinical work under the supervision of a fully licensed therapist.
- LPC/LCSW are therapists who have completed the necessary clinical hours post-graduation under supervision and can practice clinical work independently.
Can Anyone Benefit from Ketamine Assisted Psychotherapy?
KAP has shown promise for individuals with treatment-resistant depression and certain anxiety disorders. However, its efficacy can vary from person to person.
What Can Ketamine Assisted Psychotherapy Help to Treat??
Ketamine has shown promise in treating various mental health conditions, including PTSD, Anxiety, Depression, Phobias and OCD. As Ketamine therapy providers, we offer this service to help clients break cycles of thinking traps that lead to compulsive behaviors.
Is KAP the same as Ketamine infusions?
KAP is a therapeutic approach that combines the use of ketamine with psychotherapy. Our Process of providing ketamine assisted psychotherapy is different from ketamine infusions, which are typically administered without the accompanying psychotherapy. Our partnership with Journey Clinical provides patients with lozenges for self-administering their Ketamine dose prescribed by the Journey Clinical provider.
Is Ketamine Addictive?
While ketamine has the potential for misuse, when used in a controlled medical setting for therapeutic purposes, the risk of addiction is considered low according to medical researchers
What Neurotransmitters are effected by Ketamine?
Ketamine works by blocking NMDA receptors in the brain, which can lead to an increase in the release of certain neurotransmitters. This can result in rapid antidepressant effects
How does ketamine compare to other psychedelic medicines?
Ketamine is unique in its rapid antidepressant effects and mechanism of action. Other psychedelics, like psilocybin, have different mechanisms and therapeutic potentials.
How often would KAP be needed?
The frequency of KAP sessions would depend on the individual’s response to treatment and the medical provider’s recommendations.
What medical conditions might disqualify someone from KAP?
Certain medical conditions, such as uncontrolled hypertension or a history of psychosis, might be contraindications for KAP. See Our “Safety Measures” page for more information about the precautions that the medical team adheres to, along with other safety measure sin place.
How many ketamine treatment sessions do clients need for KAP?
The number of sessions can vary based on individual needs and the specific protocol followed by the provider. For Full details, visit the “Our Process” page. Generally 2-3 sessions are held prior to a dosing session, and then integration sessions are held after a dosing session. Depending on your treatment plan, there may be more or less number of sessions