Welcoming your baby is one of life’s most beautiful moments — but what comes after is just as important. Those first 6 weeks postpartum are often filled with joy, exhaustion, healing, and constant change. It’s a time of learning how to care for your newborn, while also remembering to care for yourself.
If you’re wondering what’s normal, what’s not, and how to feel more supported in your postpartum recovery, you’re not alone. This guide walks you through what to expect physically and emotionally — and how to move through this tender time with confidence and self-compassion.
Why the Postpartum Period Matters
Every mum’s experience is different. Some feel overwhelmed by emotion. Others feel surprisingly calm. Some bounce back physically within weeks. Others need more time — and that’s completely okay.
The truth is, your body and mind are doing extraordinary work right now. This is a time for postpartum healing, baby bonding, and slowly adjusting to life with your newborn. There’s no one right way to feel or recover — only your way.
Physical Changes and Healing Signs
Your body goes through incredible changes after birth and healing looks different for everyone. Here’s what you can expect physically in the first six weeks postpartum, and when to reach out for help.
Vaginal Discharge and Bleeding (Lochia)
After birth, your body sheds tissue and blood through a discharge called lochia. It’s heaviest in the first few days, and gradually changes from red to brown to yellow-white over several weeks.
If you notice foul-smelling discharge, large clots, or bleeding that soaks a pad in under an hour, speak to your doctor. These could be signs of a complication in your postpartum recovery.
Healing From Vaginal or C-Section Birth
Vaginal births may involve stitches or soreness. Cold packs, sitz baths, and topical pain relief can help ease discomfort.
C-sections require more rest. Avoid lifting anything heavier than your baby and follow your doctor’s guidance to support postpartum healing.
Breast and Nipple Soreness
Sore breasts are common in the early postpartum period, especially if you're breastfeeding. You may also feel engorgement, fullness, or nipple pain.
Tips to ease discomfort:
- Ensure baby’s latch is correct
- Use nipple balm or cold compresses
- Wear a soft, supportive bra
Pain paired with fever or redness may indicate mastitis — reach out to your doctor if you’re unsure.
Mood Swings, Baby Blues, and When to Seek Help
Baby Blues Are Common
Many new mums feel emotional or tearful during the first two weeks postpartum. You might cry easily or feel overwhelmed — this is known as the “baby blues.” It’s caused by hormonal shifts and sleep disruption, and usually fades on its own.
Know the Signs of Postpartum Depression
Some mums experience deeper emotional challenges. If you feel persistently low, anxious, or disconnected from your baby, it may be a sign of postpartum depression symptoms.
Reach out if you notice:
- Ongoing sadness, irritability, or hopelessness
- Panic attacks or intrusive thoughts
- Disrupted sleep (beyond normal baby wake-ups)
- Feelings of worthlessness or fear
- Lack of interest in caring for your baby
You’re not alone — and you deserve postpartum support from healthcare professionals who understand what you’re going through.
Managing Fatigue, Boundaries, and Asking for Help
Navigating Postpartum Fatigue
Sleep is elusive with a newborn. But postpartum fatigue is more than just being tired — it’s feeling physically and emotionally depleted.
Try to:
- Rest when the baby sleeps (even if it’s just a lie-down)
- Accept help with meals and chores
- Let go of “getting things done” and focus on healing
- Setting healthy boundaries
It’s okay to say no to visitors or long calls. You’re not being rude, you’re protecting your energy. Let others know what support you need and when.
Ask for Postpartum Support
Whether it’s your partner, family, or a postpartum nanny, help is essential. You weren’t meant to do this alone. If you're unsure where to start, consider booking a newborn care class.
Gentle Movements and Nutrition to Support Recovery
Reintroducing Movement
Once your doctor gives the go-ahead, gentle movement can support your postpartum recovery by improving circulation, mood, and energy.
Start with:
- Short walks
- Pelvic floor exercises
- Light stretches or postnatal yoga
Postnatal Nutrition Matters
Your body needs nourishment to heal. Focus on postnatal nutrition that replenishes your energy and supports recovery.
Add in:
- Protein-rich meals
- Leafy greens for iron
- Bone broth or soups for warmth and comfort
- Plenty of water, especially if breastfeeding
This isn’t a time to restrict; it’s a time to restore.
Give Yourself the Postpartum Care You Need
The first 6 weeks postpartum can feel like a blur. You’re feeding, changing, soothing, learning, and healing — all at once.
Some days will feel magical. Others might feel messy. That’s normal. Be kind to yourself. Seek support when needed. And most of all, trust that you’re doing an incredible job (even if it doesn’t always feel like it).
If you're still expecting, attending our childbirth education class can help you feel more prepared for this journey. These sessions are more than just lessons — they’re a safe space for you and your partner to learn essential skills, ask questions, and explore what to expect both physically and emotionally after birth. Together, you'll gain confidence and clarity as you welcome your baby into the world.
And once your baby arrives, our lactation consultation service can help to support your post-natal needs. From navigating breastfeeding challenges to building routines that work for you and your baby, our consultants provide hands-on guidance so you feel reassured every step of the way.