Preparing for your baby’s arrival is an incredible journey, and creating a birth plan can help you feel ready and supported. But while we often focus on the physical aspects of birth – like where to give birth or which pain relief to choose – it’s just as important to consider our emotional well-being. World Prematurity Day on November 17 reminds us that birth can be unpredictable. Preparing for physical and emotional needs can make a huge difference, bringing peace of mind no matter how things unfold.
Here are some ways to weave emotional support into your birth plan, creating a positive, nurturing space for yourself.
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1. Think About an Emotional Wellbeing Plan
A birth plan is a way to communicate your wishes, but an emotional well-being plan lets you focus on how you’d like to feel. Think of it as a toolkit to support your mind and mood during labour and the early days of parenting.
CALM Plan:
Outline some steps you can take if things feel overwhelming. It might be as simple as “Connect” with a loved one, “Ask” for what you need, “Learn” breathing techniques, and “Manage” your space for comfort.
List Your Support People:
Note who you’d like to have nearby, whether it’s a partner, friend, or doula. Knowing who will be there for emotional support can help keep worries at bay.
2. Practise Calming Techniques Beforehand
Having a few go-to relaxation techniques up your sleeve can make a world of difference during labour. Try practising a couple that resonates with you in the weeks before birth – you might find one that’s just to help you stay grounded in the moment.
Positive Mantras:
Simple affirmations like “I am calm and capable” can help keep you centred.
Breathing Exercises:
Simple techniques, like deep belly breathing, help to relax your body and focus your mind.
Visualisation:
Imagine a peaceful place or picture the moment when you’ll hold your baby – visualising can be a calming anchor if things get intense.
3. Create a Comfort Kit
Sometimes, having a few familiar items nearby can bring a sense of calm and reassurance. Whether it’s a favourite pillow or a soothing scent, these small touches can help you feel more at ease.
Personal Comforts:
A soft blanket, headphones for calming music, or a lavender-scented lotion can create a relaxing atmosphere..
Soothe the Senses:
Prepare a few things that feel good to touch, smell, or listen to, so you can focus on comfort during labour.
4. Plan for Connection and Reassurance
If visiting hours are limited, think of ways to keep connected. Regular check-ins with loved ones or a quick call to hear a supportive voice can help you feel less alone.
Frequent Check-Ins:
Set up regular check-ins with your support network so that you feel connected throughout labour.
Encouraging Notes:
Ask friends or family for short notes or messages to read if you need an extra boost. These small reminders can help you feel supported and loved.
5. Think Ahead for Post-Birth Emotional Care
The postpartum period can bring a mix of emotions, and planning ahead for emotional support can ease the transition. Preparing for how you’d like to manage your well-being after birth can help you feel more settled.
Debriefing Session:
Consider a post-birth debrief with a midwife or doctor if available. It’s a good way to talk through the experience and gain clarity, especially if things don’t go as expected.
Supportive Circle:
List a few people you can contact for support in the early weeks – whether it’s friends, family, or a postpartum support group.
6. Embrace Flexibility in Your Plan
While having a vision for the perfect birth is natural, staying flexible can be an important part of emotional well-being. Remind yourself that it’s okay if things don’t follow the exact plan – you’re ready to handle each moment as it comes.
Permission to Adapt:
Give yourself permission to adjust your plan. You’re doing your best, and it’s alright to let go if things shift.
Celebrate Resilience:
Remember that your strength lies in showing up for each moment, not perfection. Embracing this mindset can ease the pressure and bring a sense of calm.
By weaving emotional care into your birth plan, you’re nurturing yourself in every way – physically and mentally. Remember, a well-rounded plan supports body and mind, empowering you to embrace whatever journey lies ahead calmly and confidently.
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About Harmony at Home
Harmony at Home, founded by Lauren Fischer, is a wellness counselling and coaching practice dedicated to supporting parents in creating balance, resilience, and connection. With compassionate guidance, Harmony at Home empowers parents to embrace each stage of family life with confidence and calm.
