Postpartum Self-Care Tips for New Moms: How to Support Your Mental Health Using ACT
Why Postpartum Self-Care Is Different
When people think about self-care, they often imagine:
Bubble baths
Time alone
Long routines
But postpartum self-care is different.
It’s not about doing more.
It’s about supporting your nervous system, your recovery, and your mental health—within the reality of caring for a newborn.
As outlined in your , the postpartum period is one of the most vulnerable times for mental health due to:
Hormonal shifts
Sleep deprivation
Identity changes
Increased responsibility
Reduced support
This is why postpartum self-care is not optional.
It is protective.
An ACT Perspective on Postpartum Self-Care
From an Acceptance and Commitment Therapy (ACT) perspective, postpartum self-care is not about:
Eliminating stress
Feeling calm all the time
“Getting it right”
It’s about:
Making space for your experience
Allowing what is outside of your control
Taking small, values-aligned actions
Even when it’s hard.
Prioritize Sleep: The Foundation of Postpartum Mental Health
If there is one place to start, it’s here:
Sleep is the foundation of your mental health.
Your workbook emphasizes that prioritizing sleep is one of the most important ways to reduce risk for postpartum mood and anxiety disorders.
Some realistic ways to support sleep:
Taking shifts with a partner
Having someone bring the baby to you for feeds
Pumping so someone else can handle a feeding
Prioritizing a 4–6 hour stretch of “anchor sleep” when possible
Considering a postpartum doula or night nurse
This isn’t about perfection.
It’s about support.
Rest Is Not a Luxury—It’s the Goal
In many cultures, postpartum is treated as a time where:
The mother rests—and is cared for.
Your workbook highlights that postpartum recovery should center around:
Rest
Healing
Being supported by others
This might include help with:
Meals
Laundry
Cleaning
Childcare
From an ACT perspective, rest can feel uncomfortable.
You may notice thoughts like:
“I should be doing more”
You can notice those thoughts—and still choose rest.
Gentle Movement (Not “Bouncing Back”)
Postpartum movement is not about pushing yourself.
It’s about:
Supporting healing
Reconnecting with your body
Regulating your nervous system
This might include:
Short walks
Stretching
Gentle core recovery
Apps like Every Mother provide safe, evidence-based postpartum workouts, including options for C-section recovery.
Emotional Self-Care: Making Space for Your Experience
Postpartum is emotionally complex.
You may feel:
Love and disconnection
Gratitude and grief
Joy and overwhelm
Your workbook reminds us that:
There is no “right” way to feel—and bonding takes time.
From an ACT perspective:
You don’t need to change your emotions
You can allow them to be present
Tools to Stay Connected to Yourself
Even small moments matter.
Some supportive tools include:
Expectful for mindfulness and grounding
Promptly Postpartum Journal for reflection and emotional processing
As noted in your workbook, journaling, meditation, and gentle reflection can help you reconnect with yourself during this time.
Nourishment: Supporting Your Recovery
Postpartum nutrition is foundational—but often overlooked.
Rather than focusing on perfection, focus on support.
Helpful resources include:
The First Forty Days
MotherBees
Chiyo
These options make nourishment easier during a demanding time.
You Were Never Meant to Do This Alone: Social Support
One of the most protective factors for postpartum mental health is:
Support.
Your workbook emphasizes:
Enlisting help
Identifying your support system
Setting boundaries
Support might include:
Family or friends
A partner
A doula
A therapist
Isolation increases risk.
Connection reduces it.
The Importance of Community
Postpartum can feel isolating—especially once a partner returns to work.
Support groups can:
Reduce isolation
Normalize your experience
Provide emotional support
If you’re local, Village Birth offers:
Postpartum groups
Mommy-and-me classes
Access to practitioners and support
Let Go of the Pressure to “Do It All”
One of the most important shifts:
You are not meant to do everything.
From an ACT perspective:
You can allow what is outside of your control
You can let go of unrealistic expectations
You can take small steps toward what matters
Even if things feel messy.
When to Seek Support
It may be helpful to reach out if you are experiencing:
Persistent sadness or anxiety
Irritability or rage
Intrusive thoughts
Difficulty bonding
Feeling overwhelmed or unlike yourself
PMADs affect 1 in 5 women and are treatable
You don’t have to wait.
You Don’t Have to Navigate This Alone
Postpartum is not just about caring for a baby.
It is about caring for you.
And that might look like:
Prioritizing sleep
Asking for help
Taking small moments for yourself
Letting things be imperfect
Self-care is not selfish.
It is an investment in your well-being—and your family.
If you’re feeling overwhelmed, anxious, or disconnected, I offer perinatal therapy in California—both online and in-person in Pasadena.
I invite you to reach out through my contact page to learn more about working together.
I’m Dr. Carissa Gustafson; licensed clinical psychologist based in Los Angeles
Using evidence-based therapy, I can help you bring presence to pain and find peace on your pregnancy and postpartum journey.