Self-Care Tips for Mothers With Postpartum Depression

Self-care for new mums with PPD isn't about indulgence — it's about survival and mental stability. Here's how to build a practical, daily care routine when you're running on empty.

Nutrition

• Aim for simple, regular meals.
  
  
  • Smoothies, eggs, oatmeal, and wholegrain toast are fast and nourishing.
    
    
• Stay hydrated.
  
  
  • Keep a water bottle nearby, especially during night feeds.
    
    

Sleep

• Nap when the baby sleeps — even short rests help.
  
  
• Trade nighttime shifts with your partner if possible.
  
  
• Try not to “catch up” on chores during nap windows — rest is the priority.

Gentle Movement

• Try a five-minute walk - getting outside, even briefly, can help regulate your mood. Don't aim for a workout; just aim for fresh air.
• Do simple stretches - gently stretching your neck, shoulders, and back can release physical tension tied to stress.

Emotional Care

• Limit isolation.
  
  
  • Invite a friend over or chat with someone by phone.
    
    
• Use grounding techniques.
  
  
  • Hold something warm (a mug of tea), touch a textured surface, or take deep breaths.
    
    
• Journal briefly.
  
  
  • Write one word or sentence about your day.
    
    

Seek Support

• Let your partner, a friend, or health visitor know what you’re going through.
  
  
• You don’t need to “be strong.” You need care — just like your baby does.
  
  

For a deeper understanding of postpartum depression, visit Flow Neuroscience.