Do you have a journaling practice? Some folks absolutely love the mood boost from unloading on a piece of paper. For others, it's an opportunity to relieve stress and tap into creativity. 

Carrying a journaling practice into the immediate postpartum period can be a challenge, but one that carries many rewards.

In this article...

Postpartum Hormonal Changes Bring Mood Swings

Baby Blues and Perinatal Mood Disorders

Ways to Actually Write a Postpartum Journal

How to Use Postpartum Journal Prompts

40 Journal Prompts for the Postpartum Period

Why the Focus on the First 40 Days Anyway?

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Postpartum Hormonal Changes Bring Mood Swings

The postpartum period is a transitional reckoning, where hormones are doing the most. The body is recovering, parents are learning who their baby is, and the brain is changing to be more attentive to its surroundings. It's a lot.

With this comes extremes - inexplicable joy and love splashes into the mourning of an older version of yourself lost. And that's ok. Feel all of the feels as they come.

And as soon as the feelings come, they are ready to be let go. That is where a journal comes in handy. Simply jotting down the emotions as they come can help you ride right through those waves and into calmer waters.

 

Baby Blues and Perinatal Mood Disorders 

Let's talk about the difference between common and normal as it relates to perinatal moods.

Baby blues and perinatal mood disorders are extremely common. But it's not normal to stay in a state of anxiety, sadness or rage.

If you are down more than up, suffering from intrusive thoughts, experiencing feelings of worthlessness, or having thoughts of harming yourself or your baby, seek help from your provider immediately. Yes, it's common and you are in no way alone. But it is not normal or expected of you to stay here.

Journaling may be part of a comprehensive wellness plan to bring your mood back to a safe and normal place, but should be guided by a professional.

Visit Postpartum Support International for more on perinatal mood disorders, as well as available help.

 

Ways to Actually Write a Postpartum Journal

Write in a Notebook

Journaling in a notebook is a no-brainer classic. But here's what makes this a more difficult medium with a new baby: access. With a baby, it's easy to get stuck under a nap or in the middle of a feed, with a journal just out of reach. And some notebooks are hard to manipulate with one hand (I recommend a spiral notebook for this reason). Also, you need to remember to bring it with you from one room to the other. Here's what to do if you need the familiarity of a notebook: 

• Station journals within areas of the house your frequent, instead of having just one
• Keep the journal open with a pen attached or nearby
• Sideways and sentence fragments are A-OK!

Use Post-Its

It's hard to fill a whole journal, but it's easy to fill a post-it note! Jot a single thought or feeling and then move on with an air of accomplishment. You can even fold them up and fill a vase or glass jar to create a visual representation of all your postpartum feelings.

When you are ready to let go, them make great fuel for a campfire!

Notes App

If you are a phone-with-me-at-all-times-girlie, this one might be for you. Your notes app is always there for you. Same rules as above... write a few paragraphs or a few words. And then pat you and your baby on the back... you did it!

Voice Memos

Have phone but can't muster the motivation to write anything at all? That's ok! Those early postpartum days can feel really overwhelming at times. This is where voice memos enter the chat. Capture a voice memo with whatever thoughts you need to get out! Maybe one day you'll like to listen back.

 

How to Use Postpartum Journal Prompts

Journal prompts can be a great tool to kick off your writing when inspiration alone just isn't cutting it.

New babies have a rhythm that you as a parent are forced into in the early days. The time you find for yourself might not correspond to your most creative moment of the day. That's what make a journal prompt so handy-dandy during the fourth trimester.

New to journal prompts? Here are some different ways to make them work for you:

• Go right in order and use one prompt a day (great for check-list lovers)
• Read through and find a prompt that strikes inspiration
• Use the same prompt over and over (and over)
• Use this list as a spark to create your own prompts

Here is THE one rule...

Write whatever you want. It's ok to write the prompt and then write a whole session on that prompt. It's also ok to write the prompt and then never write anything related to that prompt. It's also ok to write the prompt and then write nothing at all. Or draw a picture. Or cathartically rip up the paper.

Do whatever you want and need!

 

40 Journal Prompts for the Postpartum Period

Here we go! Happy journaling to all the new parents out there!

1. A funny thing my baby did was...
2. Today I cried because...
3. Today I laughed because...
4. One thing I'm proud of today is...
5. Today I feel less than adequate because... And that's ok!
6. My body did something weird today!
7. My body is amazing today because...
8. Resting is hard today because...
9. Parenthood is different than I expected because...
10. I'm the best parent for my baby because...
11. Everyone needs to know about this!
12. When it's night time I feel...
13. When it's morning I feel...
14. One way I took care of myself today was...
15. One parent I admire is...
16. I feel scared sometimes because...
17. An unexpected joy is...
18. An expectation I had that I'm letting go of is...
19. I miss being pregnant when...
20. I love being a parent because...
21. I hate being a parent because...
22. My favorite song to sing to my baby is...
23. When I'm cleared to exercise I'm excited to...
24. When my baby is 6 weeks I'm excited to...
25. When my baby is 6 months I'm excited to...
26. When my baby is 1 year I'm excited to...
27. One thing I miss about being child free...
28. On thing I love about my new body is...
29. I'm thankful for my belly because...
30. What's that smell?
31. Did my ancestors...
32. A phase I know will end eventually is... and I feel...
33. When the baby is crying I feel...
34. When the baby is laughing I feel...
35. Someone I am thankful for is...
36. When I hold my baby I feel...
37. My most nourishing postpartum meal has been...
38. I feel powerful because...
39. I feel safe because...
40. I feel loved when...

 

Why the Focus on the First 40 Days Anyway?

The first 40 days is also known as the fourth trimester. It represents the closing of pregnancy, and the start of parenthood.

While your baby may be outside of you instead of inside of you, there is still a connection that should be honored for both the wellbeing of the parent and child.

The first 40 days is a transitional period, where the body moves from a pregnant to a non-pregnant state. Hormones adjust, organs change size and shift, and posture realigns. It's a lot. This intense period is also one where the body is most receptive to nurture, both from community and the food we eat.

Many cultures throughout the world and history have honored the space after childbirth with traditional, healing practices. Some are 40 days, some less, and some more. Cross-cultural commonalities indicate great benefit in ceremoniously holding this space for new families. 

Truthfully it takes more than 40 days to physically and mentally find your footing after having a baby. This is just an intense, first phase. Hopefully, through journaling, you may find a little more beauty and joy.

 

 

Read this next: Do the Best Birth Plans Come from Race Training? 

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Have you tried a journal prompt yet? Comment below!