Empowered Postpartum Workbook

01

Honoring the Journey

You've been through something profound. Before anything else, let's start here.

What is something about this season that has been harder than you expected?

What is something you've done in the last week that deserves acknowledgment — no matter how small?

If you could send a message back to yourself in the first 48 hours after birth, what would you say?

Right now, in this moment, I feel… There are no wrong answers. Write the first thing that comes.

02

The Emotional Landscape

The postpartum period holds more feelings than most people tell you about. All of them belong here.

Is there an emotion you've been pushing away or not letting yourself feel? What would happen if you let it in?

What does that number tell you about what you need most right now?

Is there something you're feeling that you haven't been able to say out loud to anyone? Write it here.

03

Finding Your Calm

Not performing calm — actually returning to it. What works for your nervous system?

When you feel yourself starting to spiral or dysregulate, what do you notice first? (physical, mental, or emotional signals)

What barriers get in the way of accessing those calming strategies?

What is one tiny thing you could do today — in under 3 minutes — to care for your nervous system?

04

Postpartum Permission Slip

You have permission. You always did. But sometimes it helps to write it down.

I give myself permission to…

Let go of

Ask for help with

Feel

Stop

Prioritize

Also

And

Which of those is hardest for you to actually believe right now? Why?

What voice in your head is working against giving yourself permission? Whose voice is it?

05

Coming Out of the Newborn Phase

This phase ends. You will emerge from it. Let's think about what that looks like for you.

What is something you're looking forward to — even a small thing — as your baby grows?

What parts of yourself have you put on hold since having your baby?

What do you want to hold onto from this newborn phase — even the hard parts?

How has becoming a parent changed who you are — in ways you didn't expect?

What support do I most need to ask for in the next two weeks?

06

Integration: A Year From Now

You're not just surviving this. You're building something. Let's look ahead.

A year from now, what do you want to be able to say about this season?

What kind of parent do you want to be — not perfect, but present? Describe them.

What do you want your child to feel in your presence?

What is one thing you want to actively work on or heal — for yourself, and for your family?

What would "thriving" look like for you — not just surviving — six months from now?

07

Affirmations

Write the ones that actually land for you. These should feel true, not forced.

Write 3–5 affirmations in your own words — the ones you actually need to hear. These are yours. They don't have to sound pretty.

Affirmation 1

Affirmation 2

Affirmation 3

Affirmation 4

Affirmation 5

Which affirmation is hardest to believe? Write about why — and what it would mean if you let yourself believe it.

08

Resources & Support

Map your support system and identify what you still need. You don't have to do this alone.

My Support Map — Who's in your corner? Name specific people or resources in each category.

Emotional support

Practical help

Professional support

Community / group

Where are the gaps? What kind of support are you missing that you most need?

What is one concrete step you can take this week to close one of those gaps?

Postpartum Support Resources If you're struggling, you are not alone — and help is available.

Postpartum Support International (PSI)

1-800-944-4773 · postpartum.net · Free peer mentor matching & provider directory

PSI HelpLine Text

Text "Help" to 800-944-4773 · English & Spanish available

988 Suicide & Crisis Lifeline

Call or text 988 · Available 24/7 for mental health crises

Crisis Text Line

Text HOME to 741741 · Free, 24/7, confidential

Growing Together with Alexis

alexisgentrylcsw.com · Coaching, workshops, and courses for parents of children 0–8

A note to come back to Leave yourself a message for the next time you open this workbook.