Rebuilding Your Physical and Emotional Well-being in the Postpartum Period: A Portland, OR Guide for New Moms - Part 1

Becoming a parent is one of life’s most profound transformations. Upon learning about pregnancy, the emotions and thoughts that begin to flood our minds and senses can come from an unknown place, one we haven't explore. You know that CHANGE is coming, that it's inevitable, but how different will it be? You've already been amazed by how wonderful your body is and its capacity to expand enough to share and make space for another living being.

For nine months, your body and mind have been on autopilot—adjusting, expanding, and preparing, not only physically, but emotionally, for your baby’s arrival. And when that moment finally comes, everything shifts. You step into the role of caregiver, of mother.

For many new parents in Portland, Oregon, the postpartum period can feel like both a rebirth and a challenge. The next 12 months after giving birth may be the most intense months of your life—but you’re not alone. This guide will help you navigate the physical and emotional changes of postpartum life and connect with local support resources right here in Portland.

The Emotional Journey: Caring for Your Mental Health After Birth

Postpartum is a period of constant change—you barely adjust to one stage before the next arrives. In the early days, you’re healing while learning to care for a brand-new human being. Amid the exhaustion and joy, emotional ups and downs are normal.

The next 12 months after giving birth are probably the most intense months you'll navigate, but this time you don’t have to do this alone. This guide is going to help you navigate the uncertainties of Postpartum life in Portland, OR.

We've heard postpartum described as a constant change; you barely finish conquering one stage before the next one arrives, turning your days upside down once again. Immediately after birth, your baby is now outside your womb, and everything that was on autopilot regarding the baby's development, nutrition, and growth now has to be carried out by the caregiver. At the same time, Mom has to heal, recover, and nourish herself to be able to assume the role of caregiver.

So, how can we take care of ourselves during the postpartum period?

Understanding the "Baby Blues"

Did you know that around 70–85% of new mothers experience The Baby Blues within the first few days after birth?
These “baby blues” can look like:

• Sudden mood swings

• Crying spells without clear reason

• Feeling overwhelmed or anxious

• Irritability or restlessness

These emotions usually fade within two weeks as your body adjusts hormonally.

When It Might Be More Than the Blues

If sadness, anxiety, or hopelessness persist for more than two weeks—or begin to interfere with daily life—you may be experiencing Postpartum Depression or Anxiety. Signs include:

• Feeling “not good enough” as a mother

• Trouble sleeping despite exhaustion

• Loss of interest in things you used to enjoy

• Persistent guilt or worry

The truth is, these "baby blues" are more like thoughts, emotions, and worries about the new role of motherhood we're facing. They're the emotional ups and downs of the first few weeks postpartum: wanting to cry, then laugh, an immense happiness mixed with feelings of overwhelm, anxiety, and helplessness. These mood swings come and go. They last a couple of weeks, and then comes a period of greater emotional stability.

Your emotional recovery matters just as much as your physical healing. Seeking help is a sign of strength, not weakness.

Rebuilding Your Physical Well-being: Caring for Your Postpartum Body

During pregnancy, your uterus stretched to five times its normal size. If you gave birth vaginally, your cervix and vaginal canal changed shape to make room for the baby, your organs were compressed to the sides, and your perineal skin stretched to its maximum length. What a tremendous change and effort your body underwent!

Ironically, the way to rebuild your physical body is through rest and relaxation. Finding this delicate balance will be your mission until your baby is mature enough to sleep for several hours at a time, which in most cases is after six months of age. In the first six weeks postpartum, you can expect the following physical changes:

Common Physical Changes in the First Six Weeks

1. Vaginal Bleeding (Lochia):
The reason for vaginal bleeding after childbirth is not the physical act of giving birth, but rather the detachment of the placenta from the uterus. The bleeding begins heavy (like menstruation), then becomes pink, brown, and finally yellowish/white. It is normal to bleed for up to six weeks, which coincides with the six-week postpartum medical appointment.

2. Perineal Healing:
If you had a tear or episiotomy, soreness can last for weeks.
Tip: Use a peri bottle with warm water instead of toilet paper and pat dry gently. Witch hazel pads, sitz baths, and cool compresses can ease swelling.

3. Uterine Contractions:
After the placenta detaches, the uterus has to contract and heal a wound almost 10 cm in diameter. You may feel occasional cramps or pains, especially while breastfeeding. This means your uterus is returning to its pre-pregnancy size.

4. Breast Changes:
Your breasts may be engorged, tender, and even leak milk. If you're breastfeeding, it's normal to experience nipple tenderness for the first few days.

5. Constipation:
It's common to experience constipation, and bowel movements may be skipped for a few days. Healthcare providers often recommend stool softeners to help and prevent constipation. Eating high-fiber foods, such as fruits and vegetables, also helps promote regular bowel movements.

Postpartum healing isn’t only about recovery—it’s about rediscovery. You’re not the same person you were before birth, and that’s okay.

In Portland, new parents are fortunate to have a wealth of holistic and community-centered resources that can help support both body and mind.

Postpartum Support Options in Portland, OR

• Postpartum Doulas in Portland: Gentle, in-home support for rest, nutrition, and newborn care.

• Lactation Consultants: Assistance with breastfeeding challenges and comfort techniques.

• Pelvic Floor Therapy: Rebuild strength and mobility with specialists in postnatal rehabilitation.

• Postpartum Yoga & Fitness Classes: Studios like YoYoYogi offer gentle movement designed for new and expecting moms.

• Support Circles for New Moms: Local meetups at community centers and wellness spaces to share experiences and build friendships. PSI offers online support groups weekly and bi-weekly. Over 50+ free and virtual support groups for new and expecting individuals and family members.

You deserve to feel supported, seen, and cared for. Healing takes time—you don’t need to do this alone.

Ready to Begin Your Healing Journey?

Let’s talk about how I can support you.
Reach out for a free consultation by contacting me or calling (971) 456-4354. You don’t have to do this alone — together, we’ll help you feel stronger, calmer, and more at peace.

About The Authors:

This blog was written by Geraldine Kuphal, a Licensed Therapist, Perinatal Mental Health Specialist and EMDR therapist, owner of a Private Practice in Portland, OR and Fairfax, VA.

This Blog was written in collaboration with Gabriela Colocho, a Lamaze Childbirth Educator, Certified Breastfeeding Specialist & Doula in VA and D.C.

Gabriela Colocho accompanies, supports, and educates women and couples on their journey of parenthood. Certified by Lamaze as a Perinatal Instructor, Gaby guides and educates Hispanic families in Washington, D.C., and the surrounding area, providing group classes in hospitals and privately. Through her private practice, she supports families during Pregnancy, Childbirth, and Postpartum as a Doula and provides Breastfeeding Support. She is also the creator of ¡Hola! Maternidad, El Podcast.