Part 2: Practical Strategies to Support Emotional Well-Being Postpartum – sanoMidLife

This article was created in partnership with sanoLiving clinicians for trusted, accurate information.

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A Brief Recap

The postpartum period brings significant emotional and physical changes. While some mood fluctuations are common in the early weeks, experiences that last longer than two weeks, intensify over time, or interfere with daily life may signal a perinatal mood or anxiety disorder.

In Canada, approximately one in four parents who recently had a baby report symptoms consistent with postpartum depression or an anxiety disorder.¹ These experiences can affect both birthing and non-birthing parents.

If you’re reading this, you may be navigating emotional ups and downs that can come with life after having a baby - and you’re not alone in this experience.

The good news? Support is available, and there are practical strategies you can use to care for your emotional well-being during this time.

Meeting Yourself Where You Are

Different emotional states can call for different kinds of care.

Some days feel really hard.

Some days feel steady.

Some days you have a bit more energy.

Your care doesn't need to look the same every day.

When You're Feeling Depleted

water or a warm drink
an easy snack
sunshine or fresh air
slow breathing
calming sound or music

When You're Feeling Low but Able to Function

texting or calling a friend
comfort food
short walk

When You Have More Energy

prepare food for later
gentle movement
practical planning (example: scheduling appointments for yourself and/or your baby)
spend time with people who love you

Tools to Support Your Emotional Well-Being

The NESTS Framework

The NESTS framework offers a simple way to check in with your basic needs. When you're feeling overwhelmed or depleted, considering these five elements can help identify areas that may need attention.²

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You might start by gently checking in with NESTS:

Nutrition: Have I eaten recently? Would a snack or warm drink help?

Eating foods you enjoy, in amounts that feel satisfying, supports both your physical and emotional health. Even small, regular meals or snacks can help stabilize your mood and energy levels.

Exercise: Would a few minutes of movement or fresh air feel supportive?

Even a small amount of movement can help boost your mood, increase energy levels, decrease stress, and promote sleep. This doesn't mean intense workouts — it could be a short walk, gentle stretching, or simply stepping outside for fresh air.

Sleep: Am I running on very little rest? Is there any way to protect a bit more sleep today?

Sleep deprivation can make emotional challenges feel heavier. While uninterrupted sleep may feel impossible right now, consider: Can someone watch the baby while I rest? Could I sleep when the baby sleeps, even just once today?

Time for yourself: Have I had even a few minutes to myself?

Time alone, even brief moments, helps you reconnect with yourself. This might look like a few minutes in the shower, sitting with a warm drink, or listening to music.

Support: Is there someone I could reach out to, or something I could ask for help with?

Support can come in many forms: emotional, practical, informational, or social. Asking for help isn't a burden, it's an essential part of navigating this period.

Building Your Circle of Support

Support rarely comes from one place. Especially in early parenthood, no single person can meet every need, and they're not meant to.

Thinking in terms of a circle of support can help you notice the different kinds of support that might be helpful right now, such as:

emotional support (someone who listens)
practical support (help with tasks)
social connection (feeling part of something)
information and guidance (reliable advice)

You might gently ask yourself:

Who could I talk to if I needed to feel understood?
Who could help with something practical (household task, meal prep)?
Where do I feel a sense of connection?
Who can offer reliable guidance when I'm looking for information?

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Mindfulness Practices

Mindfulness is the practice of gently noticing what's happening in the present moment — in your body, your thoughts, and your surroundings — without trying to change or judge the experience.

Short, guided practices can be especially supportive during the postpartum period. You may find it helpful to listen to short mindfulness practices created specifically for postpartum parents. These are available in our resource library.

These practices can be listened to:

with headphones while holding or feeding your baby
while rocking your baby to sleep
during a short walk around your neighbourhood

Even a few minutes can offer a gentle pause and support your nervous system. You're invited to use these practices in whatever way — and whenever — they feel most helpful to you.³

Grounding Tools

When stress or worry increases, your nervous system can shift into a protective mode. In those moments, it may be harder to think clearly or feel reassured.

Grounding tools gently bring your attention back to the present moment. They don't make challenges disappear, but they can help your body settle.

The 5-4-3-2-1 Grounding Technique

This sensory-focused method helps shift your attention away from anxiety-inducing thoughts and toward your immediate environment. It involves:⁴

5 things you can see
Look around and notice five things you might not usually pay attention to — a shadow, a texture, a colour.

4 things you can touch
Notice the sensation of four things you're touching right now — your feet on the floor, your clothing, the chair beneath you, the phone in your hand.

3 things you can hear
Listen for three sounds — perhaps a clock ticking, birds outside, or distant traffic.

2 things you can smell
Notice two scents around you. If you can't smell anything, think of two scents you enjoy.

1 thing you can taste
Focus on one thing you can taste right now, or think of a taste you like.

By intentionally engaging your senses, you can regain control of your thoughts and emotions, making it easier to stay calm and focused during moments of stress or worry. This technique helps activate the parasympathetic nervous system, which promotes relaxation.

Breathing Exercises

When we're under stress, breathing often becomes quicker and shallower, even if we don't notice it. Gently slowing the breath — especially the exhale — can send a signal of safety to the nervous system.⁵

Breathing exercises stimulate the parasympathetic nervous system, leading to increased blood oxygenation and the release of endorphins, which decrease heart rate and can bring forth a sense of calmness.

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Box Breathing

This simple technique helps calm your nervous system and brings focus to your breath:⁶

Find a comfortable position, sitting or lying down
Exhale completely, releasing any tension
Inhale slowly through your nose for a count of four
Hold your breath gently at the top for a count of four
Exhale slowly through your mouth for a count of four
Pause at the bottom for a count of four
Repeat for several rounds

If holding your breath feels uncomfortable, you can shorten the holds or skip them entirely.

As you breathe, notice the sensations in your body — perhaps warmth in your palms, a softening across your shoulders, or a sense of settling. This conscious awareness can ground you in the present moment and promote a sense of safety.

Putting These Tools into Practice

You don't need to work on everything at once. Think of these tools as gentle ways to check in and respond to what you're experiencing. Often, one small step can make a meaningful difference.

Your sanoLiving coach can support you in exploring these tools in ways that fit your life, your energy, and how you've been feeling lately.

Getting Help in Canada

Support may include:

your family doctor, OBGYN, midwife, or nurse practitioner
a public health nurse
provincial health lines (such as 8-1-1)
a therapist trained in postpartum mental health
community or peer support groups

If thoughts of harming yourself or your baby come up, immediate support is important. You can go to your local emergency department or call or text 988, a free, confidential support line available 24/7.

References

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