Self-care for breastfeeding mums

Caring for a baby takes a lot of time and energy. When your days are filled with feeding, settling, holding, changing nappies and very little uninterrupted rest, it can feel like there’s no space left for you.

Many mums also carry a quiet worry that they’re not doing enough, or not doing things the 'right' way. If you ever look back at the end of the day and wonder what you’ve achieved, you’re not alone.

Self care during breastfeeding isn’t about adding more to your to-do list. It’s about easing pressure, meeting your basic needs, and being kind to yourself while you care for your baby.

Days with a baby don’t always have clear beginnings, middles and ends. You may start several things and finish none of them. That can be frustrating, especially if you’re used to being productive in more visible ways.

Feeding your baby, responding to their needs and helping them feel safe is what you’re achieving right now. Even if nothing else gets done, that care matters.

Some mums find it helpful to remind themselves that this stage is about presence rather than progress. There will be time later for other things.

Self care doesn’t need to be special, planned or separate from your baby. Often it’s about making the day feel a little easier.

Small things count, such as:

• having a drink and a snack while you feed
• sitting or lying down in a comfortable position to rest your body
• taking a warm shower or bath
• listening to music, a podcast or an audiobook
• reading or watching something that isn’t about babies

You don’t need to do all of these. One small thing can be enough.

Breastfeeding can be physically demanding, especially in the early weeks. Finding ways to reduce strain and support your body is an important part of self care. Many mums find it helpful to:

• breastfeed in a laid-back or lying down position
• use cushions or pillows for support
• rest or nap when their sleeps, if that’s possible

Looking after your body supports both you and your breastfeeding relationship.

Setting gentle boundaries can help protect your energy and reduce stress. You might find it helps to:

• say yes to offers of help with meals, housework or caring for older children
• say no, or not right now, to visitors or activities that feel like too much
• lower expectations about what needs to get done each day

Boundaries aren’t about pushing people away. They’re about giving yourself the space you need during a demanding time.

Being with other parents can help you feel less alone and ease the pressure to have everything figured out. Some mums enjoy:

• meeting other mums at an ABA group catch up
• going for a walk with your baby
• sitting at a nearby café
• visiting the library or attending story or music sessions
• going swimming with your baby or to a mums and bubs movie session

Being around other parents can help you feel less alone and remind you that many of these experiences are shared.

It’s easy to compare yourself to other mums, or to an idea of how motherhood ‘should’ look. This can increase anxiety and make it harder to trust yourself.

There’s no single right way to breastfeed, to mother or to practise self care. What works for you may look different from what works for someone else, and it may change over time.

Letting go of comparison can help you focus on what feels manageable and right for you and your baby.

If you have some time while your baby sleeps, or when someone else is caring for them, you might enjoy:

• watching a favourite show, gaming or reading a book
• doing a hobby at home like baking or gardening
• doing a craft that can be picked up and put down easily
• Soaking in a bath, skin treatment, doing your nails or just having a quiet moment to yourself

If you have longer breaks, you might like to attend a class, do some gentle exercise, have a massage or work on something that’s important to you.

Self care doesn’t need to be perfect or consistent. Some days it will happen naturally, and other days it won’t happen at all.

What’s important is knowing that your needs matter too. Being gentle with yourself, easing pressure and staying connected with others can make this stage feel more manageable.

© Australian Breastfeeding Association April 2026