Hi Mama. Whether you are a new mom, (welcome to motherhood!) or welcoming another baby, the postpartum period can feel overwhelming. Your body has just done something incredible, but it’s also healing, adjusting, and trying to recover while you run on very little sleep. Feeling like yourself again doesn’t happen overnight, but there are simple, realistic ways to feel better physically and mentally in this season.
We welcomed our third baby at home just over a month ago, so I’m still very much in the thick of postpartum. It feels both familiar and completely new at the same time. After our twins were born, I walked through six and a half months of postpartum depression, and I remember waiting and hoping for the day I’d feel like myself again. This time around, I’m able to recognize the feelings and intrusive thoughts as they come—and remind myself that those negative thoughts aren’t the truth. I had some wonderful, life-giving women who helped me through my season of postpartum depression. I hope that I can be of some help to mamas out there.
In this blog post, I am going to share what steps have helped me in the postpartum period. Here are some gentle, doable steps that support healing, boost your mood, and help you build confidence during postpartum recovery.
Why Postpartum Can Feel So Hard - Physically & Mentally
Your body has had nine months to ramp up for this beautiful life it is creating, and then in one day, there is a huge “drop off”. The postpartum season is not glamorous. First, there is the more obvious physical discomfort - engorged breasts early postpartum when your milk is coming in, leaky breasts, bleeding, stretch marks, loose belly skin, still having a “pregnant” looking tummy, night sweats, and the list continues. Second, add on hormone shifts and the emotional rollercoaster mixed with sleep deprivation. Finally, with all this going on, you are also trying to care for the needs of this precious little life that is completely helpless and dependent on you. Wow. This can be completely overwhelming.
It’s completely normal to not feel like your old self for a while. It’s normal to feel isolated, too. After the twins were born, my disability leave was extended because of postpartum depression, and I still remember an HR admin telling me, “You’re not alone.” Even though she meant it, I still felt alone—despite having several mom friends with little ones. It seemed like every mom around me was a seasoned veteran who had it all together, or as if none of them had ever struggled the way I was struggling. When you are in the thick of it, it is hard to picture life any different. Think about the last time you were really sick with the flu—how those few days felt like they lasted forever. But once you were well again, the intensity of that experience faded. Postpartum can feel the same way. The moms who seem like they have it all together aren’t untouched by hardship—they’re just resilient and have come out stronger on the other side of their struggles. If you asked them, they’d be quick to share their own challenges too.
10 Physical + Mental Ways to Feel Better Postpartum
The postpartum season is beautiful, exhausting, emotional, and overwhelming all at once. Whether this is your first baby or your third, healing after birth looks different every time. Many moms wonder “When will I feel like myself again?” — and the truth is, there are gentle, realistic ways to support your postpartum recovery right now.
If you’re in the thick of it, here are simple, physical ways to feel better postpartum. These steps are manageable even with a newborn and can help boost your energy, confidence, and overall well-being.
1. Create Simple Daily Rituals
It’s no secret that basic hygiene can some days go on the backburner with a newborn. Even remembering to hydrate and eat can be a challenge. Building simple rituals aka postpartum-friendly habits can lift your mood and help you feel more like yourself.
Postpartum-friendly habits
- Take a relaxing hot shower (even if it’s two minutes!)
- Pamper your skin with a nice moisturizer. La Roche-Posay has amazing products that feel so soft and luxurious on your skin. Time to treat yourself!
- Put on some clean and comfy breastfeeding friendly clothes.
- Hydrate with fluids that taste good. Some of my favorites include Spindrift, Sanpellegrino, and ROAR.
- Make (or buy) some lactation cookies. They are delicious and will help support your milk supply. Here is my all time favorite recipe from Say Grace’s blog.
- Watch a postpartum-friendly show (no tear jerkers). A comedy will do wonders for your mood.
- Get some good snuggles with your baby. This will boost your Oxytocin, a feel good hormone that will improve your mood.
2. Start With Gentle Movement
In the early postpartum weeks (six to eight weeks), movement doesn’t have to be intense to be effective. Your body is healing, your hormones are shifting, and your energy is limited. Small, gentle movement is enough to help you feel more grounded and connected to your body again.
Why gentle movement helps postpartum recovery
- Improves your mood and reduces stress
- Supports circulation and healing
- Helps rebuild confidence as your strength returns
- Gives your day a small sense of routine
Simple postpartum-safe movement ideas
These options are typically safe for early recovery, but always follow what feels good for your body:
- Walking: Even a slow walk around your home or a few minutes outside can boost your mood.
- Getting fresh air and sunshine: Nature has an incredible way of healing. Being outside in God’s creation is so uplifting and a good reminder that you are loved.
- Gentle stretching: Release the shoulder, neck, and back tension that builds from feeding, rocking, and carrying the baby.
- Breathing exercises: Deep belly breathing supports your nervous system and helps reconnect with your core.
- Pelvic floor basics: Very light, intentional engagement (when cleared) can start rebuilding foundational strength.
You don’t need to “work out” to benefit — even five minutes counts.
3. Nourish Yourself With Healing Foods
Food deeply impacts your postpartum energy, mood, hormones, and recovery. With long days and unpredictable (longer) nights, it’s easy to skip meals without realizing it… but your body needs nourishment now more than ever.
Postpartum foods that support healing
- Hydration: Keep water by your feeding chair, bed, and in your diaper bag.
- Protein-rich meals: Eggs, chicken, yogurt, beans, smoothies — all help stabilize blood sugar and support tissue repair.
- Warm, comforting foods: Soups, oatmeal, roasted veggies, broths, or stir-fries are easier to digest and help your body replenish.
Why eating enough matters
It can be extremely hard to prioritize eating when you have a newborn. I made the mistake of skipping meals, not eating enough with our twins because I was so busy and didn’t feel I had a moment’s rest to make myself a healthy meal. When you’re underfed or dehydrated, you’re more likely to feel:
- Mood swings
- Increased anxiety/paranoia
- Low energy
- Lightheaded or shaky
- Headaches
4. Support Your Pelvic Floor + Core
Pregnancy and birth place tremendous strain on your core and pelvic floor. Weakness here can cause discomfort, instability, and sometimes pain .
Why your pelvic floor matters postpartum
A weakened pelvic floor can lead to:
- Heaviness or pressure
- Lower back pain
- Leaking
- Core weakness
- Feeling “not put together”
These symptoms are common, but not something you have to “just live with.
5. Give Yourself Permission to Slow Down
One of the biggest mental battles postpartum is the pressure to “bounce back” — energetically, emotionally, and in routines. But your mind needs recovery just as much as your body.
Allow yourself to:
- Move slower
- Rest without guilt
- Do less around the house
- Say “not right now”
This season was never meant to look productive. It’s meant to be gentle, quiet, and full of grace. Giving yourself permission to slow down instantly relieves so much mental tension.
It’s not lazy. It’s healing.
6. Challenge the Negative Thoughts
Postpartum comes with a rush of hormones that can magnify intrusive or discouraging thoughts. They’re common — but they aren’t truth.
When a negative thought comes, try to name it for what it is:
- “This is a thought, not a fact.”
- “My hormones are loud right now.”
- “I’m safe. My baby is safe.”
If you’re a woman of faith, grounding your mind in scripture or short truths can help, too. Simple reminders like “Lord, give me strength for this moment” or “Your peace is with me” can calm your heart when your mind feels scattered. In my bathroom, I have a verse on the wall that has helped me in moments of desperation. It is Psalm 61:2 “From the end of the earth I will cry to You, When my heart is overwhelmed; Lead me to the rock that is higher than I.”
The more you challenge these thoughts, the less power they hold.
7. Stay Connected, Even in Small Ways
Isolation has a way of making postpartum feel heavier than it is. Even if you’re surrounded by people, you can still feel mentally alone. Staying connected — even in tiny, manageable ways — makes a world of difference.
Some low-effort ways to stay connected:
- Text a friend a photo of the baby
- Send a voice note instead of typing
- Ask a friend to check in on you
- Share something honest with someone safe
You don’t need long conversations or long visits. Just a little connection helps break the feeling of being “stuck in your own head.”
8. Celebrate the Small Wins
Postpartum brains often focus on everything you didn’t do:
- “I didn’t finish the laundry.”
- “I didn’t cook dinner.”
- “I didn’t get out of the house.”
But you’re growing in strength every day — and your wins count.
Celebrate things like:
- “I fed and soothed my baby.”
- “I took a shower.”
- “I stepped outside for fresh air.”
- “I rested when I could.”
Small wins are still wins, and acknowledging them shifts your mindset from “I’m failing” to “I’m showing up.” And that mental shift brings confidence back little by little.
9. Curate a Calm Mental Environment
Your mind naturally feels more fragile postpartum. Creating a gentle mental environment can help quiet some of the noise.
A few simple practices:
- Limit your scrolling: Social media can add pressure and comparison without you realizing it.
- Turn on soft background music: Worship music, instrumentals, or peaceful playlists can help regulate your mood.
- Reduce stimulation: A tidy corner, minimal noise, or soft lighting can soothe your nervous system.
- Speak kindly to yourself: Say what you’d tell a friend: “You’re doing great. This is hard. You’re not alone.”
Small shifts in your environment support big shifts in your mental health.
10. Practice Gentle Thought-Reframing
Postpartum thoughts can be heavy, self-critical, or anxious. Thought-reframing is a simple, gentle mental exercise that helps you shift from spiraling thoughts to more compassionate ones.
You don’t have to force positivity—just soften the thought.
For example:
- Instead of “I’m failing at this,” try “I’m learning, and today is hard—but that doesn’t mean I’m a bad mom.”
- Instead of “I should be doing more,” try “My body and mind are healing; slow is okay.”
Thought-reframing doesn’t erase the struggle, but it gives your mind breathing room. Over time, this practice builds resilience and helps reduce the weight of negative self-talk during the postpartum season.
Grace for this Season
The postpartum season is hard right now, and your struggle is valid. But be encouraged, it only gets better and better. Healing both mentally and physically takes time, but you are not alone. Give yourself grace. Incredible amounts of grace. Little by little, day by day, you will feel more like yourself again. And until then, again-give yourself grace, lean on the Lord, and remember that you’re doing an incredible job.
If you ever want prayer for your postpartum struggles, please don’t hesitate to reach out to me at merrymadden.mail@gmail.com I would love to hear from you and pray over you and your precious little one(s)!
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