Written by Madeline Enervold, LCSW
We spend so much time preparing for labor and birth, but the period that follows, often called the fourth trimester, deserves just as much care and intention. The first 90 days after birth are a time of massive physical healing, emotional adjustment, and social change. Comfort during this season isn’t a luxury; it’s foundational to your recovery and well-being.
Comfort in the fourth trimester can be thought of in three key areas: physical, emotional, and social. When all three are supported, you create a softer landing for yourself as you transition into life with your baby.
Physical Comfort: Supporting Your Healing Body
Your body has just done something extraordinary. Recovery takes time, patience, and nourishment.
Eating Habits & Appetite
Your appetite may fluctuate wildly in the early weeks. Some days you’ll feel ravenous, especially if you’re breastfeeding, and other days food may feel unappealing due to exhaustion or hormonal shifts. Both are normal.
Focus on:
- Easy-to-digest, nutrient-dense foods
- Frequent small meals and snacks
- Staying hydrated
- Accepting convenience (frozen meals, meal trains, delivery)
Eating is about fueling healing, not perfection. Let “good enough” be enough.
Movement
Gentle movement helps circulation, reduces stiffness, and supports mental health. In the early days, movement might look like:
- Short walks around your home
- Gentle stretching
- Pelvic floor breathing
Avoid pressure to “bounce back.” Movement is about reconnecting with your body, not changing it.
Rest & Recovery
Rest is not optional in the fourth trimester, it is essential. Your body is healing from a major physical event while caring for a newborn.
Ways to prioritize rest:
- Sleep when the baby sleeps (when possible)
- Limit visitors
- Let chores wait
- Accept help without guilt
Rest is productive. It’s how your body rebuilds.
Emotional Comfort: Making Space for Your Feelings
The emotional landscape of postpartum can be unpredictable. You may feel joy, grief, anxiety, love, fear, gratitude, and overwhelm (sometimes all in the same hour).
Emotional Flexibility
Give yourself permission to feel without labeling emotions as “good” or “bad.” Emotional flexibility means allowing your experience to shift without judgment.
Try:
- Naming your feelings
- Journaling
- Talking with someone safe
- Letting emotions pass instead of forcing them away
You don’t have to feel one way to be doing motherhood “right.”
Utilizing Professional Resources
Your medical and mental health team is part of your support system. You deserve care, too.
Consider reaching out to:
- Your OB or midwife for physical recovery concerns
- A therapist for emotional processing
- A psychiatrist if mood, anxiety, or intrusive thoughts feel overwhelming
Postpartum mental health support is preventative, not a last resort.
To find additional support in your area, check out Postpartum Support International.
Social Comfort: Protecting Your Energy
Your time, body, and emotional capacity are limited resources right now. It’s okay to protect them.
Boundaries
Boundaries help you feel safe and supported.
Examples:
- Limiting visitors
- Asking people to text before coming over
- Saying no to conversations that feel draining
- Keeping your space calm and quiet
Boundaries are not walls, they are acts of care.
Saying No
“No” is a complete sentence. You don’t need elaborate explanations for choosing rest or privacy. Saying no allows you to say yes to your own healing.
Asking for Help
Asking for help is not weakness; it is wisdom.
Ask for:
- Meals
- Laundry help
- Holding the baby while you shower
- Emotional check-ins
Let people show up for you. You were never meant to do this alone.
A Gentle Reminder
The fourth trimester is not about productivity, performance, or proving anything. It is about restoration, connection, and care. When you prioritize physical, emotional, and social comfort, you create a foundation that supports not only your healing, but your confidence as a parent.
You don’t need to be perfect.
You just need to be supported.
If you’d like support during this season, you’re welcome to reach out to our team or learn more about maternal mental health support through our Women’s Wellness services.
About the Author:
Madeline Enervold, LCSW, is a therapist who supports women through pregnancy, postpartum, and every stage of motherhood. Drawing from both clinical training and her own experience as a mother, Madeline helps clients slow down, care for their emotional well-being, and feel supported during the profound transition into parenthood.
