The first few months after your baby is born, also called the fourth trimester, is a time of heavy change. Not only is your body healing, your hormones are adjusting and you are slowly settling into motherhood and learning how to take care of a newborn.

It's easy to forget about your own needs during this time, but self-care isn't indulgent, it is essential for your recovery. You need to focus on your own emotional wellbeing to be able to care for your baby. Here are 10 easy, practical ways to look after yourself during the fourth trimester.

1. Rest Whenever You Can

The stupid advise everybody always gives: just sleep when baby sleeps. This is not what we mean here. Resting doesn't have to mean long stretches of sleep. Even lying down and giving yourself a break while your baby naps can make a huge difference. Give yourself the permission to let the household work wait. Your body needs downtime to heal. Of course a little nap also doesn't hurt here or there. Even if someone else is watching the baby while you get your 15-20 minutes.

2. Nourish Your Body

Food is vital for healing. Focus on whole, nutrient-rich meals, which contain protein, healthy fats, fruits, and veggies. Keep snacks like nuts, fruit, or lactation cookies close to where you usually breastfeed for quick energy boosts.

If your friends or your family offers to help, ask for meals instead of gifts. This is one of the most essential ways they can take care of you. 

3. Stay Hydrated

Hydration has a huge supporting effect on recovery, breastfeeding, and energy. Keep a water bottle within reach, especially near your feeding or pumping spot. Herbal teas can also be soothing and hydrating. If you struggle with your water intake, you can always get some hydration powder to help as well.

4. Be Gentle to Your Own Body

Your body has done something amazing and created another human life. Treat it with care:

• Use soothing postpartum products like perineal sprays, belly oils, or recovery shorts.
• Wear breathable, supportive underwear or maternity leggings that move with you.
• Check in with your GP or midwife before resuming exercise.

5. Ask for and Accept Help

You don’t have to do it all by yourself. Let loved ones help with food, cleaning, or holding the baby while you shower or nap. Many local Frankston community groups also offer postpartum support. Connecting with other new mums can be incredibly empowering. It really does take a village.

6. Prioritise Mental Health

There are a lot of emotional changes going on after birth. Some days will be harder than others. Try ways to calm your brain, like journaling, breathing exercises or even talking openly with a loved one. If you notice prolonged sadness or anxiety, reach out to your GP or a perinatal mental health service for support.

7. Start Moving Slowly

When your doctor gives the okay, start gentle movement. Slow walks, light stretching, or even postnatal yoga help boosting circulation, mood, and your recovery. Take a walk along the Frankston foreshore. Fresh air and sunlight can do wonders for your mood.

8. Dress for Comfort and Confidence

What you wear impacts how you feel. Choose soft, supportive postpartum wear, like nursing tops, wire-free bras, and stretchy fabrics that adapt to your changing body.
Feeling comfortable helps you feel more like yourself again.

👉 We offer personalised bra fittings and a variety of beautiful and postpartum fashion to help you feel supported and confident.

9. Enjoy the Little Things

Self-care doesn’t need to be a 10-step routine. Enjoy a long shower, listen to your favourite podcast, light a candle, or wear something that makes you feel pretty. These small things can help recharge your mind and remind you that you matter too.

10. Be Kind to Yourself

Give the perfectionist in you some rest and try to release a bit of the pressure to have everything perfect. Motherhood is a learning curve and everyday won't go smoothly. And that is okay. Speak to yourself with the same kindness you’d give a friend.

Healing takes time. Give yourself grace and patience as you adjust to this new season.

Photo by Eric Moura