Advice for New Moms: 9 Helpful Tips

Being a new mom is an exhilarating time that’s filled with immense joy and excitement, but it can also be challenging. As you navigate this unprecedented period in your life, you might have mixed emotions, and every day can bring a new set of surprises.

Caring for a newborn takes more than just understanding their physical needs. A new mother must also learn to adapt. Advice for new moms is widely available, but finding guidance about new motherhood you can trust isn’t always as simple. 

Hearing first-time mom advice from people you trust can offer valuable insight into your role as a new parent. There are also things you can do to ensure you feel supported as you embark on this chapter of your life. Here are 9 tips for new moms that can guide you through the early stages of motherhood with confidence and grace. 

#1 Prioritize Self-Care

As a new mother, you’re going to be busy, but it’s important that you don’t overlook your physical and mental health. Although it’s common for new mothers to put their own needs on the back burner over taking care of their kid, self-care is vital to maintaining the energy and drive you need to handle the demands of your job. Don’t think of taking care of yourself as a luxury; see it as a requirement if you want to be a better parent.

Try some of these self-care ideas to avoid mom burnout:

• Meditate
• Go for walks
• Read 
• Journal
• Take a relaxing bath
• Sleep when your baby does
• Work out

“Stepping into the role of parenthood is challenging and exciting all at the same time. There are expectations we have going into this step in our lives. It is important to remember that balance in caring for our infant and caring for ourselves is extremely important. To that respect, it is helpful to remember you are not alone. You should and can ask for help from others around you. No one person can do it all. Ensuring that your support system is there and you are reaching out helps with balancing your self-care and responsibilities. By making sure this balance is maintained, it also helps with recognizing when and if postpartum depression and anxiety are affecting your current wellbeing.”

– Talkspace therapist, Minkyung Chung, MS, LMHC

#2 Establish a Support System

Support is crucial in navigating motherhood, especially if it’s your first time being a mom. Knowing that you don’t have to do this alone can help you ease into the transition of being a new mother and make the journey more enjoyable. Whether you rely on friends or family members or use community resources like mom groups, having people to turn to can offer emotional sustenance as well as practical support you may need one day. 

#3 Embrace Flexibility and Patience

Being a mom is hard. The early days of new motherhood are unpredictable, so patience and flexibility are critical. While babies will eventually thrive on a schedule, it’s essential to remember that their needs can change from one day to the next. To help you cope, embrace the idea that you need to be flexible, so you’re equipped to handle the ups and downs as they come. 

You can develop patience by learning to:

• Expect the unexpected
• Start developing routines but be adaptable
• Take deep breaths when you feel overwhelmed
• Celebrate small wins

#4 Learn and Trust Your Instincts

You’ll likely get a ton of advice as a new mom. While most of this will come from well-meaning people, there are times when you’ll need to balance what you’re given with your instincts. Learn what works best for you and your new baby, and remember that you know better than anyone what your family needs. It can be gradual, but learning to trust yourself is empowering. 

To trust your inner guidance, you can:

• Tune into your new baby
• Use personal judgment to balance out the advice you’re offered
• Seek professional guidance
• Build confidence with small decisions

#5 Create a Routine, but Stay Flexible

At some point, your new parent routine will offer huge benefits — for both your child and you. Routines offer structure to your days and can provide predictability that’s calming. They also help your baby learn to anticipate what comes next — like sleeping and feeding patterns — which can ultimately lead to a happier, more content infant. It’s important to remain flexible, though. You’ll need to accommodate the occasional hiccup in your schedule or the baby’s needs. 

You can create a flexible routine by:

• Setting a basic framework for your days: Your routine should cover the essentials, like naps, feeding, playtime, and bedtime. While this offers a general structure for your days, it shouldn’t be rigid. 
• Pay attention to your baby’s cues: Be ready to adjust things based on your baby’s needs. For example, your baby might be teething, sleeping longer, going through a growth spurt, or eating more. 
• Remembering that things change: There’s a saying that as soon as you get used to what a baby needs, they’ll change things on you. Life events and developmental changes can disrupt your routine. Be open to modifying things as needed. 
• Incorporating time for yourself: Build time for yourself into your routine. You need time for basic needs, like showering, laundry, and eating, but you’ll also need time to relax and recharge. 

“Having a basic routine with newborns is helpful as it allows for new parents to have an idea of how to schedule and navigate their new roles and lifestyle. Allowing for flexibility within this routine and schedule allows for some reprieve when things don’t go according to plan as nothing with babies is ever clear cut. Understanding that some adjustments will be necessary allows for less anxiety over what ‘should’ be done and what is being done.”

– Talkspace therapist, Minkyung Chung, MS, LMHC

New mom routine

Creating a simple daily schedule and planning the basics throughout the day can help. Here is an example routine for a newborn baby, typically up to three months old. 

Morning: 

• 7:00 AM: Wake up, morning feeding
• 7:30 AM: Quiet playtime — gentle music, visual stimulation
• 8:30 AM: Morning nap
• 10:00 AM: Feeding time

Midday:

• 10:30 AM: Active playtime — engage with baby, play with toys, talk, sing songs
• 12:00 PM: Naptime
• 1:30 PM: Feeding time
• 2:00 PM: Quiet activity time — reading a book

Afternoon: 

• 3:30 PM: Short nap
• 4:30 PM: Feeding time
• 5:00 PM: Free play in a safe space — tummy time
• 5:30 PM: Restful time

Evening:

• 6:30 PM: Evening feeding
• 7:00 PM: Bath time and massage to signal bedtime is near
• 7:30 PM: Bedtime

Night: 

• 10:00 PM: Dream feed (optional) — A dream feed is a late-night feeding session that occurs before the parents go to bed, typically around 10:00 PM. This can help the baby sleep longer through the night by ensuring they are well-fed before a longer stretch of sleep.
• Night feedings: Newborns may wake up 1-3 times during the night for feeding.

#6 Manage Sleep Deprivation

Sleep deprivation is a genuine concern for new parents. In studies, sleep-deprived mothers prioritized their infant’s sleep higher than their own. Between feedings and nighttime wakings, adequate sleep can feel impossible until your baby tries to get into a rhythm. It’s important to try, though, because a lack of sleep can increase the risk of anxiety and depression. 

Try out the following tips to improve your sleep as a new mom:

• Nap when the baby naps
• Create a comfortable, peaceful sleep environment
• Share nighttime duties when possible
• Practice good sleep hygiene — avoid afternoon caffeine or screen time, engage in relaxing activities like reading or doing yoga just before bedtime

#7 Focus on Nutrition and Hydration

Eating well and staying hydrated are fundamental to your mental and physical well-being as a new mom. Prioritizing these things will boost your energy levels and, in the beginning, help you recover from childbirth. 

You can ensure you’re meeting your nutritional needs and staying hydrated by:

• Prioritizing balanced meals
• Drinking enough water
• Prepping healthy snacks in advance
• Taking supplements if recommended (be sure to ask your doctor if you’re breastfeeding)
• Cooking easy-to-make meals
• Asking for help (and then accepting it) 

#8 Bond with Your Baby

Bonding is a special time for you and your baby. It’s part of the emotional and physical development that will last your child’s entire life. The attachment style they develop will influence how they connect with people and the relationships they establish as adults. Bonding lets your baby know they’re loved and safe. It also strengthens the parent-child relationship and supports healthy development. 

There are several ways you can bond with your baby, including:

• Skin-to-skin contact
• Talking
• Singing
• Responsive feeding
• Reading to them
• Playtime
• Routine activities like bathing or dressing them

#9 Learn to Handle Postpartum Emotions

Postpartum emotions can be confusing and unexpected, especially if you’re a new mom and haven’t experienced them before. You might feel joy and love one day and anxiety and fear the next. The hormonal changes women go through after giving birth, combined with a lack of sleep and trying to adjust to this new phase of life, can be overwhelming. 

Occasionally, postpartum emotions can go beyond just the “baby blues” and turn into something more serious, a condition known as postpartum depression (PPD). An estimated 1 in 7 women will develop PPD during or after pregnancy. In rare cases, an even more severe condition called postpartum psychosis (PPP) can occur. If you think you’re experiencing either of these mental health conditions, seek help immediately. 

To navigate baby blues and manage PPD, be aware of the following.

Recognize the baby blues

You might feel sad, irritable, or exhausted during the first few weeks after giving birth. Most of the time, these feelings are relatively mild and will cease on their own.

Tips for new moms: During the baby blues period, get as much rest as possible, eat well, and talk about how you feel with your partner, spouse, another mom, or a trusted friend or family member.

Look for signs of PPD or PPP

If your feelings become more intense or last longer than a couple of weeks, you may be experiencing PPD. Symptoms include mood swings, withdrawal from loved ones or your baby, feeling more irritable than usual, or feelings of mom guilt or worthlessness. Symptoms of PPP — the more severe condition — can include serious behavior changes, hallucinations, delusions, and paranoia. 

Tips for new moms: Seek immediate help if you’re experiencing signs of postpartum depression or postpartum psychosis. Your doctor can help you create a care plan to overcome these feelings.

Build a support network

Surround yourself with others who understand what you’re going through and can provide emotional support. Be open about what you’re feeling and ask for help when you need it.

Tips for new moms: Talk about your feelings and ask for help when needed. Join a mom group and talk to your doctor or partner.

Practice self-care

Don’t forget to take care of yourself during the period of new motherhood, especially if you’re struggling. Do things you know will boost your mood and improve your well-being. A little bit of self-care can go a long way in resetting your mood and revitalizing your energy levels.

Tips for new moms: Work out, get back to a hobby, or do something you love to take time for yourself.

Educate yourself and others

Understanding the complexities of your postpartum emotions and teaching others about them can be empowering. By educating yourself, you can better recognize the signs and symptoms, allowing for early intervention and effective coping strategies. Sharing this knowledge with family and friends fosters a supportive environment, reducing stigma and promoting understanding during this critical period.

Embrace the Journey of Motherhood

Becoming a mother can be one of the most incredible journeys you’ll ever go on. It’s filled with challenges and profound joy. As you navigate this new phase of your life, remember the importance of prioritizing self-care and finding support. Don’t forget to be flexible and patient, especially when it comes to developing routines. Learn to trust your instincts and make sure you focus on sleep, nutrition, and hydration. 

You might feel overwhelmed at times, but support is always there. Talkspace provides online therapy tailored for new parents. You can conveniently access mental health professionals from the comfort of your home when, where, and how it works for you.  

Whether you’re dealing with sleep deprivation, emotional changes, or you need someone to talk to about the challenges of being a new mom, Talkspace therapists are there. Find out more about getting online therapy for parents so you can take a positive step and embrace the journey of motherhood.