Postpartum Wellness Foundations

1. What do I need today?

   Make space for your recovery and try one small check-in.

   4:26

2. Physical recovery: when to reach out

   Recognize concerns and know where to turn for medical care.

   3:20

3. Emotional support: words you can use

   Find language for asking for help and preparing for a conversation.

   5:33

4. Why this can feel so intense

   Connect the demands of recovery, disrupted rest and caregiving with a practical need.

   4:27

5. Love your baby. Miss your old life.

   Acknowledge mixed feelings without judging yourself for having them.

   3:50

Module 1 downloadable workbook

Guided audio practice included

1. When your inner critic gets loud

   Answer one critical thought with the kindness you would offer a friend.

   5:05

2. What can be good enough today?

   Recognize one rigid standard and choose a workable alternative.

   4:25

3. One grounding tool for an overwhelmed moment

   Learn a five-senses grounding tool, with permission to pause and go slowly.

   2:07

4. Notice what you need when emotions feel intense

   Notice when you feel revved up or disconnected and consider a gentle response.

   3:54

5. Make your support plan easy to reach

   Choose one practice, one everyday reminder and people you can contact.

   3:42

Module 2 downloadable workbook

Guided audio practice included

1. Ask for the help you actually need

   Name the kind of support you need and make one clear request.

   4:42

2. Start one clearer conversation with your partner

   Practice a clear opening and a manageable check-in with your partner.

   5:18

3. Set one family boundary

   State a family boundary clearly and practice a calm repeat.

   3:36

4. Find one place to connect

   Choose one place to connect and a small first conversation.

   3:49

Module 3 downloadable workbook

Guided audio practice included

1. When worry starts taking over

   Worry that interferes with everyday life deserves support.

   3:45

2. Try a comfortable breath

   Breathing practice should feel comfortable, not like a test.

   1:19

3. Work through one racing thought

   One thought is not the whole picture.

   2:41

4. Make one part of the day easier

   A small change can make room without adding another demand.

   3:27

Module 4 downloadable workbook

Guided audio practice included

1. Who am I becoming?

   Identity can change at its own pace.

   2:58

2. Love your baby. Miss your old life.

   Love and loss can coexist.

   3:35

3. Make room for one part of you

   One small connection to yourself can count.

   2:47

4. Let one value guide today

   Values are directions to return to, not a test to pass.

   3:53

Module 5 downloadable workbook

Guided audio practice included

Creating lasting change and preparing for ongoing challenges.

1. Celebrating Your Growth & Resilience

   Reflects on journey and identifies strengths developed through adversity.

   9 min

2. Building Your Long-Term Wellness Plan

   Creates sustainable self-care framework that evolves with baby's development.

   15 min

3. Preparing for Future Challenges

   Anticipates common stressors and creates coping plans for long-term thriving.

   14 min

4. Your Continued Journey & Resources

   Comprehensive resources and emphasis that seeking help is strength, not weakness.

   15 min

Week 6 Workbook: Wellness Plan Template & Letter to Future Self

Gratitude Celestial Harmony Meditation (10 min)