Activities

Some simple ways to care for yourself in your free time include:

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  Deep breathing, meditation, and calming exercises

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  Connect with someone in your support system

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  Listen to calming music, an audiobook, or a podcast

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  Practice journaling, expressing and documenting your feelings

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  Engage in a creative practice, like music, photography, or another outlet

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  Celebrate small wins, like feeding yourself, taking a shower, or asking for help

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  Treat yourself with the same kindness you'd offer a close friend or your child

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  Practice self-gratitude and affirm your positive qualities

Here are some tips for communicating with the baby's other parent:

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  Be specific when you ask for help, whether that's with help changing a diaper, taking over for dinner time, or taking space to be alone.

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  Don't wait until a moment of distress to communicate your needs. It's best to have regular check-ins together about feelings, and to coordinate schedules and tasks.

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  Take time to enjoy life apart from the baby, whether that's as a couple or independently.

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  Talk about splitting responsibilities sooner rather than later. Preparing for the many aspects of baby care before the baby arrives can make the process smoother for everyone. Do your best to be flexible, but also honor your commitments.

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  If your personal relationship is tense and impacting the baby's well-being, it could be time to consider therapeutic support.

Connection also grows over time.

If you feel disconnected from your baby, know this is common and doesn't reflect how much you love your child. If it feels comfortable, take time to hold your baby skin-to-skin. There are plenty of other meaningful ways to connect with your baby:

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  Read a short book together or tell your baby stories

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  Sing your favorite songs and nursery rhymes

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  Make eye contact with your baby and mimic their gestures

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  Speak to your baby, whether by repeating their sounds or having a conversation

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  Simply spend time in the same room with your baby while you do something restorative for yourself (reading, listening to music, cleaning, or just breathing)

Give yourself permission to savor your quiet time. If you can't sleep, just closing your eyes can be refreshing.

 If you're stretched too thin to rest, simple breathing exercises, hydrating, stretching, and even putting down social media and closing your eyes for a minute can provide small energy boosts or clarity.

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  Aim to get at least 4-5 hours of uninterrupted sleep – this might mean splitting the night shift with another adult in the home.

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  Accept help when you're offered it, whether that's a meal, help with laundry, or taking care of the baby for a few hours. Use the time to focus on some act of self-care that is small but achievable, something nourishing to your body and soul, like a hot shower, a nap, a walk around the neighborhood, or a meditation exercise.

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  If you find yourself feeling overwhelmed past your limits, this is a sign you're approaching burnout. That is a good time to tap into your support systems so you can take a much-needed break.

Any of these practices make a difference, even if you're only doing them for a few minutes a day.

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  Stretching and yoga can bring some relief and relaxation to your day. Even simple movements from bed or a chair can ease pain and regain connection. It can also feel good to spend some time dancing if you're able and at your own pace.

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  Try meditative techniques that connect you with your senses. One way to do this is listing five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This exercise helps you stay in touch with the present moment.

• When you're able, try taking a walk outside with your baby or while they’re safely under someone else's care. It doesn't have to be for long, but use the time to mindfully pay attention to your surroundings, the weather, and any sensations you notice.

These are just some things to consider incorporating into your day-to-day life:

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  Check in with your feelings emotionally and physically

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  Do your best to eat regular meals and drink plenty of water. Consider stocking a feeding station with snacks and water so you can replenish yourself whenever you sit down to feed your baby.

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  Get dressed and ready for the day, even if you're staying home

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  Try to get a few minutes of fresh air each day, either by walking or just stepping outside

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  Hygiene routines (like showering, brushing teeth, etc) can be moments to rest and reset

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  Practice journaling, which is also a great way to vent and document these special early days

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  Create distinct nighttime and daytime routines to avoid days blending together