How to Prevent Loneliness as a New Mom
Do you ever wonder how to stay connected and feel supported during the early newborn days? It’s a time when you’re physically and emotionally adjusting, and while your days are filled with caring for your little one, it can sometimes feel like you’re on an island—isolated from the life you once knew.
Unfortunately, postpartum loneliness is incredibly common, but it doesn’t have to be inevitable. With the right approach, you can build connections that help you feel genuinely supported, understood, and even uplifted in the early months after birth. I want to help you create a step-by-step plan for keeping your support network strong, so you never feel alone on this journey.
What You Will Learn in This Blog Post:
Why postpartum loneliness happens and why it’s so common (spoiler: it’s not your fault).
Practical steps to create a support system that’s there when you need it most.
Mindset shifts to help you reach out, ask for help, and feel empowered to prioritize your own well-being.
Let’s dive in together and make sure you have a solid plan to keep that loneliness at bay. You’re not alone in this, and with a little prep, you’ll have the tools you need to feel supported and connected from day one.
Why Loneliness Happens to New Moms
First things first: let’s normalize what you’re feeling. Between the changes in hormones, the shift in your day-to-day life, and the focus on caring for a newborn, the postpartum period can often feel overwhelming and isolating. Many moms find themselves feeling disconnected, not just from friends and family, but also from their own sense of self. And the kicker? It’s common for these feelings to set in just as everyone else assumes you’re adjusting well. Sound familiar?
Understanding that loneliness is common—and temporary—can take some of the pressure off. You’re not failing; you’re simply adjusting. And just as your body is healing, so too is your sense of routine, your relationships, and your connection to the outside world. Knowing this, let’s focus on proactive steps to keep you feeling grounded, surrounded, and supported.
Step 1: Identify Your Key People
Think about the people in your life who genuinely “get” you. These might be friends, family members, or even a neighbor who’s been through postpartum herself. Make a list of two or three people you trust and feel comfortable reaching out to during postpartum.
Next, communicate your needs openly. A simple text or message to say, “Hey, I’m going to need a little extra support after baby arrives—can I count on you?” sets the stage for ongoing support. Think of this as your “postpartum crew,” and trust that they’ll be ready to show up for you.
Step 2: Create a Schedule for Social Check-Ins
One thing I’ve learned is that if you don’t schedule connection time, it often gets lost in the whirlwind of diaper changes and feedings. So why not plan some intentional moments of connection?
Weekly Video Calls: Set up a standing time for a quick check-in with a friend or family member. Even 15 minutes can make a difference.
In-Person Meet-Ups: When you’re ready, plan for a short walk or a coffee date with a friend. Don’t worry about it being a “big outing”—just the act of seeing someone face-to-face can make all the difference.
Text Check-Ins: Let a friend know that you’d love a random “How are you doing?” text every now and then. Knowing someone is thinking of you can feel like a lifeline on tougher days.
By setting up these moments in advance, you’re prioritizing connection before loneliness sets in. It may feel odd to “schedule” social time, but trust me—it’s a game-changer.
Step 3: Join a New Mom Support Group or Community
Finding other moms who are in the trenches of postpartum can be a huge comfort. Look for local or virtual groups where you can share openly, laugh (or vent), and feel validated by people who know exactly what you’re going through.
Support groups can provide:
A judgment-free zone where you’re not expected to have it all together.
Helpful advice from moms who are facing similar challenges.
The camaraderie and understanding that often feel hard to come by during postpartum.
If there isn’t a support group nearby, online communities can be just as beneficial. Facebook has some wonderful, supportive mom groups, and if you’re part of a course like Postpartum on Purpose, the community that comes with it can be a major source of strength.
Step 4: Set Boundaries and Communicate Your Needs
Postpartum isn’t just about managing relationships with friends—it’s also about protecting your own space and energy. Boundaries aren’t about keeping people out; they’re about making sure your needs are honored as you heal and adjust. Communicate with your closest people about how you’d like them to support you. For instance:
“I’d love it if we could catch up on a call instead of an in-person visit this week.”
“Could you check in with me about once a week? It really helps me feel connected.”
“If I don’t respond right away, please don’t take it personally. Some days are just harder than others.”
Being upfront about your needs allows people to support you without guessing, and it empowers you to take care of yourself without guilt. Remember, you’re worth this care and consideration.
Step 5: Don’t Be Afraid to Ask for Help
Asking for help can feel awkward, but it’s essential to preventing postpartum loneliness and burnout. Whether it’s asking someone to come over to hold the baby for an hour or requesting a delivery meal instead of a home-cooked dish, let people know how they can help you.
Remember, your well-being matters just as much as your baby’s. Sometimes, a small break or a helping hand is all it takes to reset your energy and mood. And trust me, people want to help—they’re just waiting for you to let them in.
Taking Charge of Combatting Loneliness
With a little planning and the right people in your corner, you can prevent postpartum loneliness and feel truly supported during this major life transition. Make your connections a priority, schedule those check-ins, and lean on others without hesitation.
Feeling connected during new motherhood isn’t just a “nice-to-have”—it’s essential. And while you’re setting up that nursery and folding those tiny baby onesies, make sure you’re also taking a moment to set up your own support system.
Ready to dive deeper? Download my guide, POSTPARTUM ON PURPOSE: A GUIDE TO TAKING CHARGE OF YOUR WELL-BEING, and start putting your connections in place today. You deserve to feel seen, supported, and empowered every step of the way.
Before you leave, make sure to download your free guide!
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