5 Postpartum Challenges and How to Deal With Them


The first year postpartum is filled with exciting milestones and new experiences, but it can also be a challenging and overwhelming time. Knowing what these potential challenges might be can be useful as you're able to prepare and plan for them and have some idea about what you'll face- while this journey will look different for everyone, there are lots of shared experiences that we all have. Here are some of the challenges you might face postpartum, and importantly, what you can do about them.

1. Lack of Sleep
Sleep deprivation is by far one of the hardest hurdles to overcome for new parents. A study published in the Journal of Obstetric, Gynecologic, and Neonatal Nursing found that new mothers get an average of just 2-3 hours of uninterrupted sleep per night. This lack of sleep can lead to fatigue, irritability, difficulty concentrating, and even postpartum depression. It's easy to say that we should try to sleep when the baby is sleeping, but the reality is that it's never quite this simple. One of the best things you can do if possible especially in those early days is to take 'shifts' with your partner. One of you take twelve hours while the other sleeps, and then swap over so you're both getting some undisturbed sleep. If you're breastfeeding, you can get around this by using a breast pump and building up a supply of milk that your partner can bottle feed with when you're resting. If you have a support system and family or friends that are able to help out by watching the baby on occasion or helping you with chores, this can make things so much easier too so don't be afraid to ask for support. 

2. Changing Body/ Body Image
Pregnancy and childbirth can bring significant changes to your body. These changes can include weight gain, stretch marks, and a loss of muscle tone. On top of this, hormonal changes can contribute to postpartum depression and anxiety- but even if you don't experience these mental health issues, chances are you won't feel like 'yourself' for some time. It's so important to focus on healthy habits, rather than a number on the scale as you move back towards your regular self. Eating a balanced diet and practicing self-care can help you feel better physically and emotionally, some physical activity is great too and you could even exercise with your baby! Remember that it takes time for your body to heal and adjust to the changes that come with motherhood, and accept that you might have permanently changed in some ways after your body has housed a child. And that's a beautiful thing, and so worth it!

3. Eating and Living Healthily
Healthy habits are essential for new mums, but they can be challenging to maintain when you have a newborn to care for. According to a study published in the Journal of Human Nutrition and Dietetics, new mothers are more likely to eat a poor diet due to lack of time and energy- when you're absolutely exhausted it makes sense that you're more likely to grab those simple carbs and sugars for energy (or just anything that's convenient!) One thing you can do before your baby comes along is to meal prep, batch cook a ton of your favourite healthy meals and then store them individually in Tupperware in the freezer. That way you always have a tasty meal on hand you just need to throw it in the microwave for a few minutes. You'll get in all the right nutrients without even thinking about it and be less likely to order takeaways or live on processed convenience foods. Remember to keep taking your multivitamin too, chances are you took one all through pregnancy anyway so it's a habit that should be easy to keep up. And staying hydrated is key, if you're breast feeding especially then you'll need a lot more water than you usually would, so bear this in mind. 

4. Maintaining a Good Relationship with Your Partner
After having a baby, it's natural for couples to experience changes in their relationship. You're both more tired, you have less time and the pressures and responsibilities that have now been placed on you can be a challenge. It's so important to support each other during this time, a little reassurance goes a long way. Communicate, and work together as a team; according to a study published in the journal Couple and Family Psychology, couples who engage in open communication and work together as a team are more likely to have a successful transition to parenthood. This includes finding ways to share responsibilities, creating a support system, and prioritising time together as a couple. Simple acts like going for a walk together with the pram or catching up on a show together in the evenings are things most new families can manage. Popping out for quick lunches together with the baby with you can be manageable, especially during the earlier days when your newborn sleeps a lot. This can be a chunk of time that you can chat, catch up and enjoy each other's company.

5. Returning to Work
Returning to work after having a baby can be challenging, both emotionally and logistically. Decide if you plan on returning to work, and if you do, what that will look like for you. Do you have family support with childcare, if not what nanny, babysitter or nursery will you use? How will your mornings look getting yourself and your baby ready to leave the door, and who will be responsible for picking them up at the end of the day? You could speak to your work about flexible working hours or even working from home, whatever you do be sure to plan ahead and find ways to make the transition as smooth as possible. 

That first year postpartum is a blur of change and emotions- it feels like a lifetime when you're in the thick of it and it's only after the dust has settled and things get easier (which they do!) that you look back and see the magic of it all. But it's an incredibly hard and vulnerable time for you so be sure to be aware of the challenges that you might face and have an idea of how you'll deal with them. You've got this!