Written by Anna Rodney | Mother | Founder of Chicago Family Doulas
The “fourth trimester”, the first three months after birth, is a time of healing, bonding, and big transitions. While it can feel overwhelming, the right support and preparation can help you move through this period with more confidence and joy. You will want to look back on this time and feel joy and the magic rather than the overwhelm and exhaustion. I know it is easier said than done, but with proper planning and support you can actually enjoy this time.
Here are five tips to help you thrive in your fourth trimester:
1. Lean on a Postpartum Doula
A postpartum doula is trained to provide nonjudgmental care, emotional support, and practical guidance. They can help with newborn care, answer feeding questions, assist with light household tasks, and make sure you’re resting. Their presence can help your entire family adjust more smoothly. Did I mention they can also help you get the rest and SLEEP that you need to NOT feel like a zombie. Postpartum doulas support families with both overnight and daytime care and if you did not plan for this support and you already had your baby you can still reach out and they may be able to support you. Doula agencies are great for these last minute needs.
2. Welcome Support from Friends and Family
This is the time to accept help from those around you. Let friends bring meals, allow a relative to fold laundry, or ask a trusted loved one to hold the baby while you shower. Saying “yes” to support lightens your load and gives you space to focus on recovery and bonding. Also, if no one is offering you can ask for help. Call a friend or family member and let them know what you need help with and when. Do not be too prideful to ask. They may not be thinking of it, but most people are so happy to help.
3. Plan Ahead for Rest and Nourishment
Preparing before your baby arrives can make a huge difference later. Stock the freezer with easy meals, set up a cozy feeding and resting space, and organize household support if possible. Having systems in place frees up energy for what matters most, connecting with your baby and caring for yourself. I know you are tired, but I promise you after your little one arrives you will be tired and so busy. Do it now and thank me later.
4. Take Classes to Feel Prepared
Childbirth education, newborn care, and breastfeeding classes give you valuable tools for navigating the early days of parenthood. There are so many unknowns and the more you understand what is normal the more prepared you will be and the more positive experience you will have. Knowing what is normal can help you in all situations. This is all so new and half of the overwhelm is feeling lost and scared. Education builds confidence for both you and your partner. Birth & baby University offers amazing childbirth and baby classes from the comfort of your home and the ease of an app.
5. Utilize Perinatal Professional Resources
You don’t need to have all the answers yourself. Perinatal professionals such as lactation consultants, pelvic floor physical therapists, and postpartum mental health specialists are available to support your healing and well-being. Reaching out to experts ensures you feel cared for at every level.
Final Thoughts
The fourth trimester is a tender season of adjustment, but it doesn’t have to feel so incredibly overwhelming. With a postpartum doula, supportive friends and family, thoughtful planning, continued learning, and the guidance of perinatal professionals, you can move through this chapter with greater ease and joy.
