If you are a new Mom who is feeling overwhelmed by the demands of a newborn, you are not alone and you are exactly at the right place to find guidance and support. The first months after birth are filled with joy and excitement, but in the same time it is often accompanied by lots of questions, doubts, physical and mental challenges for that many new moms are not prepared. It is a period of time when your body and mind needs to adjust to the new reality of caring for an infant. It’s normal to feel exhausted and overwhelmed during this period, but there are things you can do to make it easier to navigate. Here are some tips that have helped me surviving the fourth trimester journey.
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What is the Fourth Trimester
The first three months following the birth of your precious baby is often called the fourth trimester, and not without a reason. During pregnancy, as an expactant women you are spoiled with the attentiveness and care of others. You enjoy the attention of your family and friends. Your spouse who looks after you and your little one in your tummy with the greatest care, so most probably you feel very special, like a princess. Additionally you receive regular medical checkups from your OB to make sure everything is fine both with baby and you. However once you give birth – this all changes drastically. You become a new mother and the greatest responsibility falls on you – to look after your baby, to learn how to care for him, make sure , gets enough sleep, he is fed, even if he might seem constantly hungry, and so much more.
Physical Changes and Challenges in the Fourth Trimester
The fourth trimester can be an incredibly demanding period for a new mom both physically and mentally. The physical changes your body goes through can be quite dramatic, and the new mom is often left feeling exhausted as she recovers from labor and delivery. Many new mom feels that what comes after birth caught them off guard. I remember before I gave birth, I was fantasising about taking my little one home, however, my birth experience did not really go as planned (does it ever?) with some complications and with third-degree tear plus an episiotomy, I was totally unprepared for the reality that I was about to face. Despite reading multiple books, and participating in a birth course, I still felt thrown under the bus, when I quickly recognized that I had to deal with more issues like incontinence, abdominal pain, constipation. Actually the following physical changes are very common after birth, so if you are experiencing any of these you are definitely NOT ALONE with your struggle;
- recovering from episiotomy
- healing from a tear
- postpartum bleeding or spotting
- incontinence
- abdominal pain and swelling
- breast engorgement
- digestive problems like constipation
- sleep deprivation
In fact, research indicates that 3 in 10 women have a first or second degree tear, approximately 1 in 6 women experience episiotomy, but up to 90% of all first time birth will have some sort of tear, graze or episiotomy.
Postpartum bleeding or spotting is nearly universal among new mothers, whilst incontinence affects up to 33% of women in the months following delivery. Breast engorgement is common, especially in the first few days after birth, affecting almost all breastfeeding
On top of that, caring for the baby’s needs can feel like a full-time job in itself with no breaks in between! In the meantime all that attention and care you have experience during your pregnancy seems like light years away. Your first OB appointment is in 6 weeks, and if you are lucky you have a midwife coming by regularly to your place to check on both baby and you.
How to cope with the physical changes of the fourth trimester
The first step is to remember that it’s perfectly okay to ask for help and take time for self-care. Seek support from your partner, family, or friends to help with the baby, so you can get some well-deserved rest. Secondly, be patient with your body. It has gone through an incredible journey of bringing a new life into the world, and it needs time to heal and regain strength. Incorporate gentle exercises into your daily routine to help your body recover and combat issues like incontinence and abdominal pain. Lastly, remember to nourish your body with a balanced diet to aid in recovery and maintain your energy levels. Also, consider consulting a lactation consultant if you’re experiencing breast engorgement or any challenges with breastfeeding.
Mental Changes and Challenges in the Fourth Trimester
The mental challenges of new motherhood are often overlooked, and it can take a toll on the new mom’s mental health. With all of the physical changes to her body, the exhaustion from lack of sleep, and the stress of caring for a newborn all at once, it is no wonder that many new moms experience what is known as postpartum depression.
Postpartum depression can manifest in various forms, such as feelings of extreme sadness, anxiety, guilt, or even anger. It can be difficult for moms to recognize that this is a common occurrence during the fourth trimester and not something they should be ashamed of. However it is important to being able to understand the difference between postpartum depression and the very common and less harmful baby blues, which occurs mainly due to hormonal changes.
How to cope with the mental challenges of the fourth trimester
The most important thing a new mom can do to survive their fourth trimester and combat postpartum depression is to know that they are not alone. Connecting with other moms, whether it be through online support groups or in-person meetups, can make all the difference. Additionally, having an open dialogue with the baby’s father or partner about how the mom is feeling can also be extremely helpful.
It is also important for new moms to remember to take care of themselves. Taking time out during each day to relax, exercise or meditate can do wonders for a mom’s mental health.
Finally, it is essential for new moms to remember that even though the fourth trimester might feel like an eternity, it is only temporary. Each day will bring new challenges as well as moments of joy and happiness. But to help you navigate through the challenges here are 11 essential tips to survive the fourth trimester.
11 Essential and Practical Tips to Survive the Fourth Trimester
1. Establish a routine
Creating a routine can help you navigate through the unpredictability of the fourth trimester. This does not mean a strict schedule, but more of a predictable pattern of sleep, feed, and play times. This can provide a sense of control and can ease some of the anxieties associated with this new phase of life.
2. Accept help in daily tasks
During the fourth trimester, it’s essential to accept help from family and friends. Whether it’s someone offering to prepare a meal, do laundry, or watch the baby for an hour while you take a nap or a bath, every little bit helps. It’s not a sign of weakness, but a practical way to ensure you’re taking care of your personal wellbeing, which in turn benefits your baby.
3. Keep nutrition in mind
During this period, it’s crucial to maintain good nutrition, especially if youare breastfeeding. Your body has undergone immense changes and needs time to recuperate. Eating a balanced diet rich in nutrients aids in quicker recovery and provides the energy needed to care for a newborn. If you are not feeling like cooking, ask your partner or friends and family to prepare you some nutritious food. They can even take turns, and sure they will enjoy supporting you. If you are not in the position to that, you can still subscribe for a regular healthy comfort food delivery option. On the other hand, treat yourself sometimes and ocasionally indulge in your favourite sweet or savory snacks like a delicious cupcake. Don’t forget to drink plenty of water especially if you’re breastfeeding.
4. Get some sleep
Getting enough sleep during this period is essential to help cope with the demands of caring for a newborn. Make sure you get plenty of rest when your baby does, or ask friends or family to take care of your bundle of joy while you get some shut-eye. You can also try to create a good sleeping environment,
All new mothers experience some level of sleep deprivation, according to this study 67% reporting severe tiredness in the first three months. Sleep helps your body recover from childbirth and it can also help with postpartum depression, which affects up to one in five women after giving birth. In fact, studies have shown the connection between postpartum depression and lack of sleep. The chance of depression in women with poor sleep quality was 3.34 times higher than those with good sleep quality.
5. Baby bonding
The first few weeks of your baby’s life are the most important. This is when you’ll bond with them and they will begin to learn how to trust, love and feel safe around you.
The best way to do this is through skin-to-skin contact or in other name Kangaroo Care. Whether it’s in a carrier or on your chest, make sure that you can be close by so that there is no barrier between them touching each other’s bodies at all times during the day (and night).
6. Invest in comfi clothing and in postpartum essentials
Your body will likely still be changing after birth, so it’s essential to invest in comfortable, loose-fitting clothing. Opt for clothes that are easy to wear and remove, especially if you are breastfeeding. Purchase some handy postpartum essentials like ice packs, nursing pads, and nipple creams. These will make your postpartum journey more comfortable while you focus on taking care of yourself and your baby.
7. Keep baby essentials within reach
To save yourself time and effort, keep all your baby essentials in one place, preferably within arm’s reach. This could be nappies, wipes, feeding bottles, or baby clothes. Having everything in one place can simplify tasks and lessen stress.
8. Excercise for your recovery
Start gentle exercises to battle your abdominal pain and help your uterus contract and your abdominal muscles to recover faster. Gentle pelvic floor exercises, hip thrusts are some of the best exercises to help you recover from giving birth. Try taking a postnatal yoga class or do some light walking if your healthcare provider agrees. Exercising will help you feel energized and give you a sense of accomplishment that can be really helpful in coping with the emotional changes associated with this transition period.
10. Indulge in self-care
Finally, don’t forget to take care of yourself. Engage in activities that you enjoy and help you relax. Whether it’s reading a book, taking a warm bath, or simply enjoying a cup of coffee at your favourite coffee shop, taking a walk just by yourself, taking time for self-care and to reconnect with yourself or potentially with your old-self, can really help in the overall journey of surviving the fourth trimester.
11. Seek professional and unprofessional help
If you find yourself struggling with the fourth trimester, it’s okay to seek professional help. In fact, it’s recommended that new moms do so. Reach out to your healthcare provider or a mental health professional. There are many options available: individual therapy or group support programs. And remember: there are many ways besides therapy that we can support each other; friends and family play an integral role here too! Think about starting up conversations about how they’ve dealt with similar situations before, I can tell you I owe a great deal of my mental health to fellow mamas who listened to my struggles and shared their own challenges.
Surviving the Fourth Trimester Journey
Surviving the fourth trimester is as much about embracing your mom journey as it is about caring for your newborn. As a new mom, it’s normal to encounter challenges and feel overwhelmed during the first weeks. Remember, your well-being is just as crucial as your baby’s. Investing in comfortable clothing, keeping essentials within reach, and prioritizing self-care are just some ways to ease the postpartum experience. Regular exercise, with your healthcare provider’s approval, can also aid in physical recovery and emotional well-being. Always remember, this is a unique journey, filled with moments of joy and growth. And don’t hesitate to seek help if you’re feeling symptoms of postpartum depression. You’re not alone, and there are resources available to support you.
