Supporting Yourself After Birth: The Importance of Postnatal Self-Care.

Having a baby is a time of immense change — emotionally, physically, and mentally. It can bring great joy and excitement, but it can also be accompanied by unexpected lows. Many new mothers experience what’s known as the “baby blues”, which can appear a few days after birth and usually ease within two weeks.

During this period, fluctuating hormones, disrupted sleep, and the physical recovery from childbirth can make even simple daily tasks feel overwhelming. It’s common to feel tearful, irritable, anxious, or low in mood. These reactions are normal and reflect the enormous adjustment your mind and body are undergoing.

Remembering to Care for Yourself

In the whirlwind of caring for a newborn (and perhaps older children), mothers often forget to look after themselves. Yet self-care is not a luxury — it’s essential. Nurturing your own well-being enables you to better care for your baby and family. When a mother feels balanced, rested, and supported, the whole family benefits.

Research shows that maternal well-being has a direct impact on child development and family functioning. A 2021 study published in BMC Pregnancy and Childbirth found that mothers who engaged in regular self-care and social support reported lower stress levels and better mood regulation postpartum. Similarly, NICE (National Institute for Health and Care Excellence) guidance highlights the importance of rest, nutrition, social connection, and emotional support during the postnatal period.

Understanding the Postnatal Stress Response

The emotional and physical demands of new motherhood can activate the sympathetic nervous system — our natural “fight, flight, or freeze” response. When this system stays switched on for too long, we may feel tense, restless, or exhausted. Encouraging the body to relax and activate its parasympathetic nervous system (responsible for rest, digestion, and recovery) is key to helping both mind and body recalibrate.

How Reflexology May Support You

Many new mothers find reflexology to be a deeply relaxing experience during the postnatal period. Reflexology is a complementary therapy based on the theory that different points on the feet correspond with areas of the body. During a session, a reflexologist applies gentle pressure to specific points on the feet or hands to help promote relaxation and well-being.

While scientific research on reflexology’s effects is still developing, several studies suggest that it can help reduce stress, improve mood, and support relaxation:

• A 2020 systematic review published in Complementary Therapies in Clinical Practice found that reflexology may help lower perceived stress and anxiety in postpartum women.

• A 2022 study in the Journal of Alternative and Complementary Medicine reported improvements in sleep quality and relaxation following regular reflexology treatments.

It’s important to note that reflexology is not a medical treatment and should not replace care provided by a GP, midwife, or other healthcare professional. However, as part of a wider self-care routine — alongside rest, hydration, good nutrition, and emotional support — it can offer a valuable space to pause, unwind, and restore balance.

When to Seek Additional Support

If the low feelings you experience after birth do not improve within two to four weeks, or if they worsen, it’s important to speak with your GP or health visitor. These symptoms may indicate postnatal depression (PND) — a common and treatable condition that affects around one in ten new mothers. Unlike the baby blues, PND can persist for months if not addressed, but with the right help and support, recovery is absolutely possible.

You’re Not Alone

Be kind to yourself and reach out for support if you need it. Talking to someone — whether it’s your GP, a friend, or a trusted professional — can make all the difference.

Useful links and support organisations:

• PANDA Foundation — Perinatal mental health support

• Mind — Mental health advice and helplines

• Mothers for Mothers — Peer support for new mums

  
  

Disclaimer: Reflexology is a complementary therapy and not a substitute for medical care. If you have concerns about your physical or emotional health after childbirth, please consult a healthcare professional.