To-Do List for Emotional Well-Being in the Perinatal Period

A Simple To-Do List for Emotional Well-Being in the Perinatal Period 

Remember: Being kind to yourself is a strength, not a luxury.

Your body, heart, and mind are adjusting to one of life’s most significant changes: growing and/or caring for a baby and nourishing and healing your own body. 

Post this as a reminder to take one or more of the steps below daily to help you adapt. 

You got this!

1. 🗣️ Talk to a Friend or Family Member

You don’t need long chats—even 10 minutes helps.

• It’s okay, and it’s even healthy, to vent. Venting reduces stress; sometimes, trusted friends or family can offer a fresh perspective.
• Consider finding a community online or a local in-person parenting group. It’s helpful to know you are not alone.

2. 🚶‍♀️ Move Your Body & Get Outside

A little movement (2-5 mins is all you need!) goes a long way.

• Take a short walk (bring your baby/kids if you can or need to)
• Or do a favorite stretch or dance move at home
• Get outside even if it’s for 30 seconds! every day 

3. 🔄 Reframe Automatic Negative Thoughts (ANTs)

Challenge and reword the thought to work for you.

• Try this: “I’m failing” → “I’m learning every day.”
• Keep a few affirmations ready:
  “I am doing my best.”
  “This phase will pass.”

4. ✍️ Write Things Down

Get your thoughts out of your head and onto paper (like a journal, in your phone’s notes app, or a Google Doc).

• Writing can release mental weight.
• Just jot down your thoughts when you have time.

5. 💗 Give Yourself Grace, Take a Mental Break

Not everything needs fixing, especially right now.

• Take a mental break: 
• Play your favorite music. Belly Breathe. Rest. Imagine yourself in a beautiful, peaceful place. 

6. 🍎 Nourish Your Body 

Not everything needs fixing, especially right now.

• Drink plenty of water (especially if you are breastfeeding). 
• Each day, eat salad and/or a bowl of fruit (this is the food nature intended for us), as well as your favorite proteins (beans, lentils, chicken, fish, yogurt, cottage cheese, for example) and veggies.

Consider supplements such as vitamin D, Omega 3, and folic acid (methylated), which are tied to strong mental well-being.