Start with what you need today
The early weeks can leave little room for your own needs. Pick one thing that would make today more manageable: food within reach, a break from visitors, or someone taking over a household task.
You can use this guide at your own pace. It is general information; your medical team can advise on your recovery and individual care.
Make help specific
People may want to help and still need a clear request. Try a sentence you could actually send:
- “Could you bring dinner on Tuesday and leave it at the door?”
- “I need you to handle the dishes and laundry this week.”
- “Can you sit with me for a while? I don’t need advice right now.”
Our communication worksheet has more examples for partners and family.
Leave space for your recovery
- Keep water, snacks and everyday supplies where you spend time.
- Ask someone you trust to protect a period of rest.
- Limit visits when hosting adds more work than support.
- Follow your clinician’s guidance about medication, activity and follow-up appointments.
The recovery checklist can help organize practical tasks. It is not a timetable you need to meet.
When things feel difficult
You can talk with a health professional about persistent sadness, anxiety, trouble functioning, or thoughts that concern you. You do not need to finish a guide or course before asking for care.
Use the check-in prompts if finding the words feels difficult. For individual care, learn about therapy for new moms.
Keep support within reach
For help finding perinatal support, contact Postpartum Support International at 1-800-944-4773. Its HelpLine is not a crisis service.
If you are thinking about self-harm, call or text 988. For immediate danger, call 911. Seek medical care immediately for an urgent maternal warning sign, such as chest pain or trouble breathing.