As we begin a new year, I think it is important to highlight self care as a key to being the best parent possible. As a pediatrician and a mom, I know firsthand how exciting and nerve-wracking the anticipation of a new baby can be. It's a time of immense change, not just for your family, but for your personal well-being too. That’s why self-care is incredibly important as you prepare for the arrival of your little one and to continue after they are already here! Taking time for yourself is NOT selfish!! Today, I'll share some essential self-care tips that can help both mom and dad stay relaxed and prepared. Let’s dive in!

Self care strategies for expectant parents

Taking care of yourself isn’t just good for you—it’s crucial for your baby too. Here are some ways that you can stay calm and centered:

• Prioritize mental and emotional preparation:

  • Read extensively: Find some great self-help or parenting books to better prepare for what’s coming. This could include books on emotional health or any literature that you find enjoyable and calming.

  • Visualization and journaling: Spend time visualizing different birthing scenarios and jot down your thoughts and feelings. This can help you manage expectations and reduce anxiety about the delivery process.

• Physical relaxation techniques:

  • Warm baths: Indulge in a warm (not hot) bath to soothe your nerves and relax your muscles. This is a perfect way to unwind after a long day.

  • Rest often: Don’t underestimate the power of naps! Resting helps combat pregnancy-induced fatigue and insomnia.

• Strengthen your partnership:

  • Quality time with your partner: Go out to eat, watch a movie, or even plan a short babymoon, provided your healthcare provider gives the green light. These activities can strengthen your bond and provide cherished memories before your family grows.

• Prepare for the birth:

  • Birthing plan: Draft a birthing plan and discuss it with your healthcare provider. While it’s great to have a plan, remember to stay flexible as situations can evolve during delivery.

  • Educate yourself on all delivery methods: Understanding that deliveries can vary—such as cesarean sections being quite common—helps set realistic expectations and focuses on the ultimate goal: a healthy baby.

Self care checklist for expectant parents:

• Read a new book or chapter each week.

• Schedule regular warm baths into your weekly routine.

• Take short, restorative naps as needed.

• Plan a date night or a small getaway with your partner.

• Spend 15 minutes daily on journaling or visualization exercises.

• Discuss your birthing plan with your partner and healthcare provider.

Remember, taking care of yourself is not a luxury—it's an essential part of preparing for parenthood. By embracing these self-care strategies, you’ll not only enhance your well-being but also set a strong, healthy foundation for your growing family. Subscribe to my newsletter for great baby tips, updates and notifications about new blog posts! And here’s to a happy, healthy pregnancy journey!

P.S. Here are some more suggestions that I found on the internet!

1. Healthy eating: Plan meals that include plenty of vegetables, whole grains, and lean proteins to maintain your energy and health​. Focus on whole foods and balance! (BabyCenter)​

2. Exercise regularly: Aim for at least 150 minutes of moderate exercise per week, like walking or gentle cycling, to reduce stress and boost mood.​ (BabyCenter)​

3. Maintain social connections: Regular contact with friends and family can boost your emotional well-being. Even phone calls can make a significant difference in reducing stress and increasing happiness​. (BabyCenter)

4. Engage in creative activities: Whether it's painting, writing, or gardening, creative outlets can provide a sense of accomplishment and relaxation.​ (Mama Self-Care & Survival)​

5. Spiritual practices: Engage in activities that nurture your spirit, such as meditation, prayer, or spending time in nature​. (Mama Self-Care & Survival)

6. Set realistic goals: Simplify your daily tasks and set achievable goals to avoid feeling overwhelmed​. (BabyCenter)

7. Practice deep breathing or meditation: Regular practice can help you manage your stress level and maintain mental clarity​ .(BabyCenter)

8. Schedule regular check-ups: Keeping up with medical appointments not just for pregnancy but also your overall health is crucial​. (Mama Self-Care & Survival)​

9. Sleep well: Establish a calming bedtime routine and aim for 7-8 hours of sleep to restore energy​ (BabyCenter)

10. Seek professional support: Don't hesitate to seek help from mental health professionals if feeling overwhelmed or anxious​. (PANDA Support)

Incorporating these practices into your routine can help ensure both physical and mental well-being as you prepare for the arrival of your baby. Having a mindset like this is crucial for minimizing your risk of developing postpartum depression.

🌟We will cover self care for you as you prepare for parenthood in my Baby Ready course linked here!

🌟Are you expecting a baby? Click here for a free copy of my Roadmap for New Parents!