Postpartum wellness plan builder
The weeks after a baby arrives are the wrong time to figure out who to call, what helps, and what your warning signs are. This tool walks you through deciding all of it now — ideally during pregnancy, but any time works — and turns it into a plan you can print and put on the fridge.
Who this is for: Expecting and new parents — birthing or not — and anyone helping them prepare. Partners: filling this out together is itself a protective factor.
Not medical advice. This is a planning and self-care tool, not treatment and not a crisis plan. If you have current thoughts of harming yourself or your baby, call or text 988 now. For a dedicated crisis plan, use the safety plan tool.
Completely private. Your plan is saved automatically to this browser only — nothing is ever sent to a server, and no account is needed. Print it or copy it to share with your support people.
1. My support team
Two to six people you can actually call — and what each is good for. Put their numbers in so 3 a.m.-you doesn't have to search.
2. What helps me
Check what reliably makes you feel more like yourself. This becomes your menu for hard days — no deciding required.
3. Sleep & feeding logistics
Sleep deprivation is the strongest lever on postpartum mental health. Decide the night plan now, while everyone is rested enough to negotiate.
4. My warning signs
Pick the signs that would mean you're not okay — chosen now, so nobody has to judge it in the moment. Baby blues fade by two weeks; these lasting or intensifying is a signal.
5. If I notice my warning signs, I will…
Agreements you make with yourself now. Checking them here is a commitment your future self can lean on.
6. My professional supports
The PSI HelpLine, 988, and NH Rapid Response are already on your printed plan — add the people who know you.
No therapist yet? See NH perinatal providers for where to look.
7. Household & visitors
Decide the boring logistics now so they don't become 2 a.m. arguments later.