Childbirth is one of the most intense, life-changing experiences a woman can endure — and yet the emotional effects are usually overlooked. While everyone is doting on the baby, mothers quietly struggle with mood swings, exhaustion, worry, or even depression.
The good news? You’re not alone — and there are natural, loving ways to nurture your emotional health after birth. This article combines science, motherly wisdom, and soft approaches to help you feel more balanced, calm, and connected during the postpartum period.
The Emotional Roller Coaster: What’s Normal?
It’s totally normal to feel:
- Sudden tearfulness without seeming cause
- Irritability or feeling overwhelmed
- Trouble sleeping even when baby sleeps
- Fear, guilt, or anxiety about not being a “good mom”
These are also called the “baby blues” and develop in up to 80% of new mothers. They usually peak on day 4 or 5 after delivery and last less than two weeks.
If these feelings persist, intensify, or impact your ability to work or bond with your baby, it may be a sign of postpartum depression (PPD) or postpartum anxiety (PPA) — afflictions that require genuine care and not silence.
Natural Ways to Support Your Postpartum Mood
You don’t have to remain this way forever. Below are evidence-based and natural practices that can assist in cultivating your emotional well-being naturally:
1. Prioritise Sleep, Even in Small Doses
Sleep deprivation can intensify every feeling and lead to high levels of cortisol (stress). Uninterrupted sleep may be impossible, but rest is not.
Try:
- Napping when the baby naps (yes, really)
- Taking 20–30 minute power naps during the day
- Having a partner or friend watch the baby so you can sleep
Rare tip: Even reclining with eyes closed (not sleeping) can recharge your nervous system.
2. Nourish Mood-Enhancing Foods
Your brain needs fuel to function, especially after the nutritional needs of pregnancy and childbirth.
Essential mood-support nutrients:
- Omega-3s (fatty fish, walnuts, flaxseeds)
- Magnesium (avocados, spinach, pumpkin seeds)
- B vitamins, especially B6 and B12 (eggs, nutritional yeast, leafy greens)
- Iron (red meat, lentils, beets – low iron is associated with fatigue and depression)
Hydration is also essential. Drink herbal teas like:
- Lemon balm (relaxing)
- Chamomile (calming)
- Raspberry leaf (uterine toning)
3. Try Adaptogenic Herbs (With Caution)
Some traditional herbs may help your body adapt to stress and find hormonal balance. Always consult your care provider before starting herbs, especially if breastfeeding.
Popular adaptogens:
- Ashwagandha: helps with anxiety and emotional health (potential herb-drug interaction, if the herb is used alongside pharmaceutical interventions)
- Rhodiola: reportedly enhances energy and concentration
- Holy basil (tulsi): hormone-regulating and stress-reducing
4. Light Movement to Shift Feelings of Emotions
You don’t need to work hard to work out postpartum. Light movement releases endorphins (your natural antidepressants) and enhances circulation, lymph flow, and sleep.
Start with:
- Outdoor walking (sunlight assists body in regulating serotonin and melatonin)
- Postnatal stretching or yoga
- Living-room dancing with your baby
Unusual but powerful tip: Try “vagus nerve exercises” like humming or chanting to calm the nervous system.
5. Skin-to-Skin & Oxytocin Connection
Skin touching your baby boosts oxytocin, the “love hormone” that supports bonding and emotional well-being. It also stabilises your baby’s temperature, breathing, and heart rate — creating a calming feedback cycle between the two of you.
Also beneficial:
- Cuddling with your partner
- A postpartum massage or foot rub
- Laughing — even 5 minutes of laughter can boost oxytocin and serotonin
6. Talk it Out: Create an Emotional Outlet
Postpartum challenges are more difficult when we keep them inside. Telling someone how you’re feeling — without judgment — is profoundly healing.
Ways to do it:
- Keeping a journal each day
- Speaking with another mom who gets it
- Voice notes to yourself as an outlet
- Professional counseling (many offer online postpartum visits)
Strength doesn’t equal needing support — it equals wisdom.
7. Limit Screen Time & Comparison Triggers
Scrolling through Instagram while breastfeeding may be harmless, but constant comparison or information overload can drain your emotional energy.
Instead:
- Replace screen time with calming music, audiobooks, or guided meditation
- Downsize your feed to only include positive, body-positive, or real motherhood content
- Turn off push notifications (your baby is notification enough!)
BONUS: Nervous System Regulation for Emotional Resilience
Perhaps the most underappreciated healing resource in postpartum is nervous system regulation. Having control over your nervous system leaves you feeling safer, calmer, and more grounded.
Practice:
- Box breathing (breathe in 4, hold 4, breathe out 4, hold 4)
- Tapping (EFT) to clear emotion
- Cold splashes on face (activates calming parasympathetic response)
Last Thought: You Are Not Broken. You Are Becoming.
Postpartum emotional health isn’t about “fixing” yourself. It’s about rebuilding, rediscovering, and reclaiming who you are — while nurturing a wee new soul.
The world could use more honest conversation about postpartum mood. And above all, you could use grace, not guilt.
Natural support can be helpful — but so can community, love, and professional insight. Be kind to yourself, mama. You’re doing the most important work of all.
Nikoletta Lis
Midwife, MPH, IBCLC
