Use the 5 S’s for a Smooth Postpartum

Use the 5 S’s for a Smooth Postpartum

Oh the fourth trimester…the trimester that doesn’t receive nearly as much attention as it deserves. The early postpartum days can be filled with a dichotomy of emotions. You may be joyful and overwhelmed, excited and sad, ready to take on the world and ready to sleep for an eternity.

This time is a time of BIG change accompanied by a shift in identity. Life as you know it is no longer really, well, life as you know it…and that can be difficult to manage. So how do you make the best of this new territory? How do you thrive during this period of uncertainty, doubt, confidence, learning, and growth?

As much as I would like to say, “It’s easy! Follow these exact 10 steps and you’ll feel amazing,” I won’t, because the journey looks different for each and every mother, and let’s be real, it isn’t easy. What I would like to share are strategies you can use to help you during this time…strategies to make this transition as smooth as possible. This isn’t to say there won’t be any (many) bumps along the way, but building a solid foundation will help you stand strong during the inevitable earth quakes (metaphorically speaking). I’ve created the 5 S’s and encourage the mother’s I work with to apply them throughout the fourth trimester and beyond.

The 5 S’s for a successful transition to the fourth trimester include:

• SLEEP

• SUNLIGHT

• SIMPLICITY/SELF-CARE

• SUPPORT

• SUSTENANCE

Let’s explore each of them and how they may be helpful during this time.

1. Sleep

   We are often told that SLEEP is crucial…and that’s because it really is. As annoying as it may be to hear phrases such as “rest as often as you can” or “sleep when baby sleeps,” the take away is that rest is restorative. However, when we think of sleep, often times we think of duration. We equate the number of hours slept to mean “better” sleep and feeling well rested. This is often not the case. When I talk about sleep, I like to emphasize quality over quantity. I’m certain there have been moments where you’ve slept longer hours only to feel groggy and more tired than before. So how do you ensure quality sleep? By listening to your body as much as you can and not resisting the urge to fall asleep in order to do things like laundry or wash dishes. Sleep surpasses household chores. I promise you will be more effective in completing household tasks when you are well rested as opposed to pushing through when you are exhausted.

2. Sunlight

   There are many benefits to being outdoors in SUNLIGHT. Sunlight is a direct source of Vitamin D, which has psychological benefits such as regulating mood. It aids in the release of serotonin, often referred to as the happiness hormone (usually in conjunction with dopamine), because when released, it promotes feelings of happiness and well-being. Serotonin also helps to alleviate anxiety. Many individuals in the U.S. have insufficient levels of Vitamin D, and Vitamin D deficiency has also been linked to depression (2). This makes it all the more reason to be intentional and mindful of this during the fourth trimester after your body has undergone tremendous physiological change.

3. Simplicity and Self-Care

   During this time, keep things SIMPLE and don’t forget the power of SELF-CARE. Now is not the time to make a lengthy to-do list or ponder big future changes. Take things day by day, moment by moment. Do the little and simple things that fill your cup and remind you that you’re human. Adjusting and re-framing expectations can help in this regard. We often fall captive to various thinking errors that lead us to experience guilt, shame, sadness, anxiety, anger, or frustration when we feel as though we aren’t doing “enough.” My Visible Motherhood workbook addresses thinking traps and ways to make changes in this area in order to increase your motherhood confidence and develop a healthier mindset.

4. Support

   SUPPORT is critical throughout this time in a mother’s life. This may look differently for everyone, especially during a pandemic. Gather your supports and let them know how they can help you, practically and emotionally. This may include family members, close friends, church or neighborhood community, co-workers, virtual support groups, professional/licensed providers, etc. Make your needs known. If someone offers to help you by dropping off a meal at your front door or doing a grocery haul, don’t hesitate to communicate your preferences. If you would like your partner to affirm and validate you, try your best to communicate that to them. If you’d like a friend to reach out to you via text every once in a while, let her know. Grant yourself permission to accept help and support as it becomes or is available and as long as you are comfortable doing so. You are not an inconvenience.

5. Sustenance

   When I refer to SUSTENANCE, I’m referring to the way we nourish and fuel our body. There are microorganisms in our gut that communicate with our brain via what is termed the gut-brain axis. We know that gut microbiota can change drastically under the influence of stress and diet and ultimately influence mood (gut microbiota produce various neurotransmitters including GABA, dopamine, and serotonin; 1). All of the neurotransmitters listed above have been shown to be involved in mood regulation. A healthy balance of gut microbiota may help to offset some inconsistencies observed in mood. For example, a diet high in magnesium, zinc, and vitamin B-6, which can be obtained through foods such as spinach, almonds, avocados, and bananas, has shown to lessen anxiety related symptoms. A quality pre/postnatal supplement regimen is also a must. Postpartum nutrition needs are often higher than those in pregnancy, especially if you plan to or are breastfeeding. I’ve been using Binto women’s supplements for well over a year now, and I can’t speak enough great things about them, so much so, that I am an affiliate for them (at no additional cost to you!). You can learn more about Binto by clicking here, and unlock 20% using the code DRALICE at checkout.

Intentional use of the 5 S’s can help you achieve a smooth(er) transition during the early postpartum months, and while it takes some planning and effort, you’re more than worth it.

All the best, mama!

Dr. Pickering

References:

1. Evrensel, A., & Ceylan, M. E. (2015). The gut-brain axis: the missing link in depression. Clinical Psychopharmacology and Neuroscience, 13(3), 239.

2. Penckofer, S., Kouba, J., Byrn, M., & Estwing Ferrans, C. (2010). Vitamin D and depression: where is all the sunshine?. Issues in Mental Health Nursing, 31(6), 385-393.