Practical steps you can start today
(online support available; limited in-home support in London).
Hello my love — I’m Elizabeth. If you’re close to birth or deep in the newborn haze, this guide is a gentle way to feel steadier in the next 48 hours. Not perfection. Just small, doable steps.
1) Five-minute triage (what matters first)
Before we fix everything, let’s calm the swirl.
Name your top 3 priorities for the next two days. Examples: “sleep more than 90 minutes in a row”, “reduce nipple pain”, “feel less overwhelmed at night”.
Safety check (quick):
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Baby: feeding at least 8–12 times/24h, waking for feeds, ≥6 wet nappies after Day 5, alert periods.
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Parent: no heavy bleeding/clots, no fever (≥38°C), no chest pain/shortness of breath, wound checks okay, mood within your normal range.
Do this next: if you notice any red flags ring, contact your midwife/GP/111. This guide never replaces medical care.
2) If you’re close to birth: a mini birth-plan that actually helps
Keep it simple and speakable. Three sections:
A) What matters most (3 bullets)
– “I feel safest when…”
– “Pain relief preferences…”
– “If plans change, please… (e.g., give me a minute to decide / dim lights / one voice).”
B) Communication cheatsheet
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“What are my options?”
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“What are the benefits/risks/alternatives? What does my intuition say? What if we wait an hour?”
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“What would you recommend if I wanted XYZ?”
C) Plan B/C I can live with
Name one alternative you’re okay with and the comfort measures that keep you grounded (lighting, music, warm water, partner’s role).
Do this next: read it out loud once. If it feels clunky, shorten it. If you’d like help shaping it, book a Power Hour
3) Settling & sleep: a gentle 24-hour rhythm
Newborns are beautifully chaotic and they love patterns. Try this for two days:
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By day: sunlight, voices, fresh air by a window; awake windows that are 3 hours max.
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By evening: dim lights after 19:00, one soothing cue (same lullaby/same room).
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Settle ladder: pause → contain/hold → sway → shush/pat → contact nap. One step at a time, 3–5 minutes each.
Night strategy (protect adult rest):
Parent A sleeps in one room, Parent B handles settle/feeds in another; then swap. Earplugs + eye mask for the sleeper; a small prep tray at the beginning of the evening 20:30 (water, snacks, nappies, wipes, muslin, spare sleep suit, pain relief for the birthing parent).
Do this next: choose one settle step to try before restarting a feed. If nights feel impossible, the Postnatal Game Plan session can set a rhythm you can start tonight. See times.
4) Feeding tweaks that often help (whatever you’re doing)
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Breast/chest: aim for chin tucked in, nose free, more areola visible above top lip than below, long jaw drops + swallows. If pain stays after day 3–4, escalate to advice from your midwife/local breastfeeding drop in/IBCLC.
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Bottle: paced feeding (horizontal bottle), frequent pauses, watch for relaxed hands at the end as a sign that baby is full.
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Combination: protect your supply with at least one feed/pumping session during the night (11pm – 5am).
Do this next: track comfort (0–10) and nappies for 24h. One small change at a time. If you want a plan that fits your exact situation, book a session.
5) Parent body & mood: tiny rituals that add up
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Two lie-downs (10 minutes counts).
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Snack + water after every feed (pair the habit).
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Warmth: shower or warm face cloth on shoulders/jaw.
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Two prompts on your phone at 08:00 & 17:00: “What do I need?” and “Who can help with one thing?”
If your mood is low most of the day or intrusive thoughts won’t shift, tell someone you trust and your midwife/GP. You deserve support.
6) Visitors & household flow (templates you can steal)
Visitor message (copy/paste):
“We’re doing short visits while we find our feet. If you’re popping by, a meal or fruit is perfect. We’ll confirm a good hour on the day — and may reschedule if it’s a rough one. xx”
Household reset (evenings):
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Clear surfaces in one room only (the “calm room”).
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Prep the night tray.
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Choose tomorrow’s two priorities, not ten.
7) When one focused session is enough (and when it isn’t)
A 90-minute Power Hour can transform late-pregnancy jitters into a plan you can speak.
A Birth Debrief can help you make sense of a tough experience at your pace.
A Postnatal Game Plan gives you a two-week rhythm (plus two short follow-ups) you can actually use.
If your situation needs ongoing, hands-on care, consider a fuller support package — but many families are surprised what a single, focused session unlocks.
Do this next: if you want help this week, see times & book. Limited in-home support available in London by request.
FAQs (quick)
Can my partner join? Yes — please.
Evenings? Selected evenings available (in-home evenings carry a small premium).
Is this medical advice? No. This is practical, evidence-informed doula support. Follow your midwife/IBCLC/GP. Call 111/999 for urgent concerns.
Where do you travel (in-home)? Typically East/Central London within ~45 minutes; ask if you’re nearby.
Save this for later (fridge mini-checklist)
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Sunlight in the morning • Drink with every feed • One 10-minute lie-down • Two real meals • One kind message to yourself.
If you try this 48-hour reset, tell me how it went — and if you’d like a hand tailoring it, I’m here.
Elizabeth x
Ready to explore?
Reach out for a complimentary initial chat now