Navigating the Rollercoaster of Postpartum Emotions (Part 2)

While the emotional rollercoaster of the postpartum period can feel intense, there are practical ways to help you cope and find balance. Here are some tips to support your mental, emotional, and physical well-being:

1. Acknowledge Your Feelings

The first step is to allow yourself to feel what you're feeling. The emotional shifts you’re experiencing are valid, and it’s okay to feel joy one minute and sadness the next. Remind yourself that this is a transitional time, and all emotions — even the tough ones — are part of the process. Practicing mindfulness or journaling can help you process your emotions without judgment.

For example, when you’re feeling overwhelmed or anxious, take a few deep breaths and tune into your body. Ask yourself, "What do I need right now?" This can help create a space of self-compassion and reduce feelings of guilt.

2. Get Support

Support is essential. Don’t be afraid to reach out to your partner, friends, or family for help, even if it’s just to listen or share a moment of peace. If you're struggling with bonding or have intense emotional ups and downs, consider talking to a therapist or joining a postpartum support group. You’re not alone in this, and there are many resources to help.

Additionally, lean on your community for practical help. If someone offers to bring you a meal or help with chores, say yes! This support will help you conserve energy and focus on your recovery.

3. Prioritize Self-Care

Postpartum self-care doesn’t have to be elaborate — small, simple acts can go a long way. Here are some examples:

• Rest when you can: Even if it’s just 10-20 minutes of lying down with your eyes closed while someone else holds the baby, rest is crucial for both physical and emotional recovery.

• Get outside: A short walk in fresh air can do wonders for your mental health. If it’s difficult to get out of the house, even sitting on the porch or by an open window can help.

• Take a bath: A warm bath can soothe both your body and mind. Add calming scents like lavender or chamomile to promote relaxation.

• Mindful moments: Take small moments to check in with yourself. Whether it’s sipping tea quietly or practicing a few minutes of deep breathing, these practices can reduce stress and help you feel more grounded.

4. Nourish Your Body

In the midst of caring for a newborn, it can be easy to skip meals or reach for quick, less nutritious options. But taking care of your body through proper nutrition is essential for both your physical healing and emotional health.

Here’s how to focus on nourishing meals:

• Eat balanced meals: Aim for meals rich in protein, healthy fats, and fiber. Think whole grains, lean meats or plant-based proteins, leafy greens, and colorful fruits. These foods support hormone balance and provide steady energy throughout the day.

• Snack wisely: Keep healthy snacks like nuts, yogurt, fruit, or whole-grain crackers nearby. Blood sugar fluctuations can affect your mood, so having nourishing snacks on hand can prevent crashes and help stabilize your emotions.

• Hydrate: Dehydration can contribute to fatigue, irritability, and difficulty concentrating. Aim to drink plenty of water throughout the day, especially if you're breastfeeding.

• Consider supplements: If you're feeling low energy or struggling with mood, talk to your healthcare provider about adding a postpartum supplement with vitamins like B12, omega-3s, or vitamin D, which can help support mood and energy.

5. Balance Your Emotions

Managing the emotional highs and lows requires both patience and practice. Here are some specific ways to help balance your emotions:

• Break down big feelings: If you're feeling overwhelmed, try breaking the emotion down into smaller pieces. For example, if you're feeling sad, ask yourself, "What exactly is making me feel this way?" Is it loneliness? Fatigue? A sense of overwhelm? By identifying the root cause, you can address it more directly.

• Practice gratitude: It may seem simple, but daily gratitude can shift your perspective. Start or end your day by writing down 3 things you’re grateful for. This can help anchor you in positive moments during a time that can feel chaotic.

• Talk it out: Communication is key, especially with your partner. Sharing what you’re experiencing emotionally — whether it’s fear, frustration, or joy — can help both of you navigate this time together and avoid feelings of isolation.

6. Trust the Process

This is a big adjustment, and it’s important to remind yourself that things will settle down. As your body heals, your hormones regulate, and your baby grows, you’ll find your rhythm. Take things day by day, and remember, it’s okay if some days feel harder than others. You're doing an incredible job, and this period of transition will gradually ease.

You’ve Got This

Postpartum emotions are complex and vary from day to day. Be gentle with yourself, lean on your support system, and prioritize your well-being. It’s okay to ask for help, and it’s okay to have tough moments — but also celebrate the small victories, knowing that you are doing the best you can.

A few great postpartum support options in the Salem, Oregon and surrounding areas include:

Compass Perinatal Peer Support

https://compasspps.com

Mom and Me Breastfeeding Support Group (Salem)

Monday, Wednesday, and Fridays (except holidays) from 1 to 2:30 p.m.

939 Oak St. SE, Building D, first floor, classroom 2