Navigating Postpartum Support: Expert Tips for New Moms

The postpartum period is a time of intense change, filled with both joy and challenges. For many new mothers, this time can bring unexpected emotional and physical hurdles. The pressure to "bounce back" quickly, combined with the overwhelming task of caring for a new baby, can create feelings of isolation, stress, and exhaustion. But while it’s a challenging period, it’s also a time where support, understanding, and resources can make all the difference.

On a recent episode of The Mama Making Podcast, I had the pleasure of speaking with Jackie, an expert in perinatal mental health. We dove deep into the importance of postpartum care, from emotional support to professional therapy, and how new moms can seek the help they need. In this blog post, I want to share some key insights from our conversation to guide you through the postpartum period with more confidence and support.

The Importance of a Strong Support Network

One of the most crucial elements for new moms during the postpartum period is a strong support network. As Jackie rightly points out, “It’s important to have one or two people you can trust to be completely honest with you.” Having someone who is genuinely there for you—who you can lean on when things get tough—is vital. Whether it's a family member, close friend, or a professional, knowing you have someone you can reach out to without judgment can be incredibly comforting.

During the postpartum period, it’s easy to feel isolated, even if you’re surrounded by people. The exhaustion of caring for a newborn, coupled with the flood of emotions that accompany this life transition, can make you feel like you're on your own. This is why having people who check in with you, offer a listening ear, and are ready to support you when needed is essential.

Jackie shares her personal experience of how postpartum mood disorders are often overlooked because people are hesitant to talk about them. It’s common for women to feel like they are the only ones facing these struggles, but it’s important to remember that help is available and it's okay to seek it out.

Practical Support for New Moms

Support isn’t just about emotional help—it’s also about practical assistance. Many new moms feel overwhelmed by the sheer volume of tasks that come with caring for a newborn, from feeding and changing to cleaning and organizing. And when you're trying to juggle all these responsibilities, having someone offer practical help can be a lifesaver.

Jackie shared a touching story about a neighbor who reached out during her second postpartum experience. The neighbor wasn’t someone she was particularly close to, but she took the time to send a simple text that read: “I’m baking banana bread. Do you want chocolate chips in it or not?” The simplicity of this text, along with the offer of freshly baked bread, turned out to be a meaningful act of kindness that Jackie still remembers fondly.

This story is a perfect example of how small gestures can make a huge difference. Offering help doesn’t always have to be grand or complicated. It can be as simple as offering to bring over a meal, dropping off some diapers, or even offering a few hours of babysitting so the new mom can rest. These small, practical gestures can alleviate the stress new moms often feel and offer them a moment to breathe and recharge.

Meal trains, for example, are an excellent way for friends and family to support a new mom in a manageable way. Having a meal ready and waiting on the porch can save a new mom time and energy—allowing her to focus on recovery and bonding with her baby. And as Jackie notes, it’s important to offer moms options: “Some days, they might want company, but other days they might just want to be left alone with their meal.”

Setting Realistic Expectations: Letting Go of Perfection

One of the biggest challenges many new moms face is the pressure to be perfect. Society often portrays the postpartum period as a time for new moms to “bounce back” and get their life back on track quickly. But the reality is far different. For most new moms, the postpartum journey is messy, unpredictable, and filled with a mix of emotions.

Jackie stresses the importance of setting realistic expectations during this time. “Postpartum is a time of emotional and physical recovery. It’s not about returning to who you were before, but rather learning to navigate a new version of yourself,” she explains. It’s important to acknowledge that this period is about adjustment, not perfection.

Every new mom will have moments where things feel out of control. Sleep deprivation, breastfeeding struggles, and the challenges of managing daily life with a newborn can lead to feelings of frustration. But it’s okay to accept that you can’t do everything—and you shouldn’t have to. “Let go of the idea that your house has to be spotless or that you need to be functioning at full capacity,” Jackie advises. “Focus on your recovery, your baby, and your emotional well-being.”

Mental Health Matters: Seeking Professional Support

In addition to practical and emotional support, seeking professional mental health support is a key part of postpartum care. Postpartum mood disorders—such as depression, anxiety, and OCD—can have a profound impact on a mother’s well-being, yet they often go undiagnosed or untreated.

Jackie recommends that new moms prioritize their mental health by seeking out a therapist who specializes in perinatal mental health. “Don’t just assume that any therapist can help you with postpartum issues,” Jackie says. “Ask about their qualifications, their experience with perinatal mood disorders, and whether they’ve worked with moms facing similar challenges.”

It’s important to note that it can take time to find the right therapist. While therapy can be an incredibly helpful tool, not all therapists are equipped to handle the unique struggles faced by new moms. For example, Jackie and Dr. Jenkins, who specialize in treating perinatal mental health, have the specific expertise required to support women facing postpartum mood disorders. If you’re looking for support, it’s important to seek a professional who has the training and experience needed to help you through this particular phase of life.

As Jackie explains, “It can take years for some women to get the right treatment for postpartum disorders, so don’t wait. Seek help as soon as you feel that something isn’t right.”

Building Community: Finding Connection Outside the Home

While therapy and professional help are essential, finding a sense of community can also play a huge role in healing and recovery. Jackie highlights the importance of connecting with other mothers who can relate to your experiences. “Finding your tribe is so important,” she says. “Sometimes, the support you need isn’t just from professionals—it’s from other moms who understand what you’re going through.”

This is where local support groups, walking groups, or even just connecting with other parents in your community can make a big difference. Whether it’s a casual meet-up or a structured group like the Walk Collective, being surrounded by others who are going through similar experiences can help alleviate feelings of isolation.

But, Jackie cautions, it’s important to be mindful when engaging in social support. While online groups can be helpful, it’s important to ensure that the group you’re joining is a positive, supportive space. Sometimes, social media or online groups can unintentionally contribute to feelings of inadequacy or comparison. Look for groups that are supportive and respectful of your journey, no matter where you are.

Takeaways for New Moms: You Are Not Alone

The postpartum period can be one of the most challenging experiences in a woman’s life, but it’s also a time when support, understanding, and connection can make all the difference. Whether it’s seeking professional help, reaching out to loved ones, or connecting with other moms, remember that you don’t have to navigate this journey alone.

Jackie’s advice is simple but powerful: “If you don’t ask for help, nobody will know. So, make sure you ask. Make sure you reach out for the support you need.” It's okay to admit when things are hard. It’s okay to need help. The most important thing is that you don’t have to do it all on your own.

The postpartum period is a time of transformation. And while it’s tough, with the right support—whether emotional, practical, or professional—new moms can navigate this period with more confidence, resilience, and self-compassion.

Resources Mentioned in This Episode:

Postpartum Support International (PSI): A fantastic resource offering virtual support groups and various resources for new moms. Visit their website
Local Support Groups & Walking Groups: Consider connecting with local mothers' groups or the Walk Collective for social support.

Remember, reaching out for help isn’t a sign of weakness—it’s a step toward prioritizing your well-being. And if you ever feel like you’re struggling, know that there are people and resources ready to support you every step of the way.

TL;DR

In this episode of The Mama Making Podcast, host Jessica sits down with Jackie Graff, a therapist specializing in perinatal mental health, to discuss the importance of understanding and supporting moms through perinatal mood disorders. Jackie shares both personal experiences and professional insights on postpartum depression, anxiety, and intrusive thoughts, highlighting the need for education and support for new mothers.

They explore the stigma surrounding maternal mental health, the importance of setting boundaries, and the value of seeking qualified help. This conversation is a powerful reminder that no mom should face these challenges alone — and that healing and support are always within reach.

How to connect with the Jackie:

IG: @be_present_therapy

Website: www.bepresenttw.com

Extras: Be Present Therapy & Wellness Therapy Services

Mom podcast, Motherhood Podcast, Motherhood Journey, Postpartum Mental Health, Pregnancy, New Mom Support, perinatal mental health, postpartum depression, anxiety, intrusive thoughts, birth trauma, mental health support, therapy, women's health, maternal mental health, mental health awareness

S3 Ep101: Jackie Graff | Setting Boundaries & Support Systems Postpartum