Postpartum Blueprint: Nurse-Led tips for healing
By Candace Stewart, RN, CLC, and Doula, Compass Doula & Lactation PLLC
As a Registered Nurse with a passion for women’s health, I’ve spent years helping families navigate the wild, wonderful ride of parenthood. But as a military wife of 25 years and mom to two now-grown boys, I’ve also lived the postpartum chaos firsthand; think diaper explosions during a PCS move and breastfeeding while juggling a toddler’s tantrum. At Compass Doula & Lactation, I offer full-spectrum support to help you embrace the postpartum period with confidence, a little laughter, and a lot of self-compassion. Let’s dive into this adventure together with practical tips, a few stories from my own messy-but-magical journey, and expert advice to help you thrive.
The Fourth Trimester: It’s a Marathon, Not a Sprint
The postpartum period, or “fourth trimester,” is the 6–12 weeks after birth when your body and heart are adjusting to a new normal. As a nurse, I can tell you that your hormones are doing a dramatic swan dive; estrogen and progesterone plummet, which might leave you sweaty, weepy, or wondering why you’re shedding more hair than your dog. As a mom, I’ll confess: after my first son was born, I cried over my spilled tea during a 2 a.m. feed, convinced it was the end of the world. Spoiler: it wasn’t, but it felt like it!
About 1 in 7 parents experience postpartum depression or anxiety, and my training in reproductive health has taught me how real these struggles are. If you’re feeling more than just “baby blues” (sadness or overwhelm lasting beyond two weeks), reach out. Whether it’s to a provider, a friend, or a doula like me, you don’t have to navigate this alone.
Physical Recovery: Healing with Patience (and Snacks)
Your body just pulled off a superhero-level feat, whether you birthed vaginally or after a hard-won IVF journey. Here’s how to give it the TLC it deserves:
Rest and Fuel Up: Sleep is as elusive as a quiet moment during a military homecoming ceremony, but grab it when you can. My go-to? Power naps while my husband took the boys for a walk. Nutrition is non-negotiable, stock up on easy snacks like yogurt, nuts, or my personal favorite, chocolate-dipped granola bars (because you deserve a treat). If breastfeeding, aim for 8–10 cups of water daily; I kept a giant water bottle by my side to stay hydrated during those marathon nursing sessions.
Pelvic Floor Love: Post-birth, your pelvic floor might feel like it ran a marathon without training. Gentle Kegels can help, but don’t overdo it. After my second son, I ignored my own advice and ended up wincing during sneezes, lesson learned! If you’re leaking or in pain, a pelvic floor therapist is your new best friend. My work in reproductive endocrinology reminds me daily how vital pelvic health is to recovery.
Vaginal Birth Recovery: After a vaginal birth, you might feel sore or swollen. Ice packs and sitz baths were my lifesavers in those first weeks, trust me, sitting on a donut pillow isn’t glamorous, but it’s a game-changer. Avoid strenuous activity, and if you had tearing or an episiotomy, keep the area clean to prevent infection. As a nurse, I always remind clients to check in with their provider if pain persists or feels off.
C-Section Recovery: If you had a cesarean, take it slow. Avoid heavy lifting and keep your incision clean to prevent infection. Watch for signs like redness or unusual discharge, and follow your provider’s guidance. As a doula, I’ve seen how patience and support make all the difference in healing from a C-section. Give yourself permission to rest.
Breastfeeding: It’s a Learning Curve (with a Side of Humor)
As a lactation counselor, I’ve helped parents tackle everything from latching woes to milk supply fears. As a mom, I’ve had my share of breastfeeding bloopers, like the time I unknowingly leaked through my shirt and opened the front door to a very surprised delivery guy. I’m still not sure who was more embarrassed, him or me. Here’s how to build breastfeeding confidence:
Get Comfy: Try different holds like the football or side-lying position. A nursing pillow saved my arms during those endless feeds with my boys. Pro tip: keep a burp cloth handy for surprise spit-ups (or leaks!).
Hunger Cues: Babies signal hunger with rooting or sucking their hands. Feed early and often, 10-12 times in 24 hours, to boost your supply. My second son was a snacker, and I swear he treated me like an all-you-can-eat buffet.
Ask for Help: Painful latches or supply concerns? Don’t wait. I’ve worked with IVF parents worried about milk production due to hormonal treatments, and with tailored support, most find their groove. If breastfeeding isn’t your path, formula or donor milk are fantastic options. At Compass Doula & Lactation, I’m here to cheer you on, no judgment.
Emotional Rollercoaster: Ride It with Grace
The postpartum emotional whirlwind is real. As a military wife, I’ve weathered deployments, solo parenting, and the stress of moving mid-postpartum. After my first son, I felt like a failure when I couldn’t “bounce back” as quickly as I thought I should. Spoiler: nobody bounces back, they crawl, and that’s okay. Here’s how to nurture your heart:
Build Your Village: Military life taught me to lean on neighbors, friends, or even online mom groups when family was thousands of miles away. Find your people, whether it’s a partner, a doula, or the mom you met at the coffee shop.
Self-Compassion 101: You’re learning to parent while healing. Cut yourself some slack. I once laughed through tears when my toddler drew on the wall while I was nursing, sometimes, you just roll with it. Try small self-care wins, like a quick stretch or a favorite song.
Know When to Reach Out: If anxiety or sadness lingers, talk to someone. Postpartum mood disorders are treatable, and my nursing background has shown me how life-changing support can be. You’re not “just hormonal,” you’re human.
Family Life: Adjusting with Love (and a Little Chaos)
A new baby shakes up the family dynamic in all families. My husband and I learned to tag-team, with him mastering diaper changes while I caught a nap. For older siblings, include them in small ways, my eldest loved “reading” to his baby brother, even if it was just gibberish. Partners, step up: Do the dishes, rock the baby, or just listen. Those moments build a stronger team.
From One Mom to Another: You’re Doing Amazing
My journey as a nurse, doula, and military mom has shown me that postpartum is messy, beautiful, and deeply personal. Whether you’re navigating fertility challenges, a military move, or a fussy newborn, you’re not alone. At Compass Doula & Lactation, I’m here to offer RN consults, fertility coaching, doula support, or lactation guidance to light your path. Let’s laugh through the spit-up stains and celebrate your strength together.
Ready to connect? Visit Compass Doula & Lactation to book a consult or explore our services. Here’s to thriving, not just surviving your postpartum journey.
With love and support,
Candace Stewart, RN, CLC, and Doula
Compass Doula & Lactation PLLC