As a therapist and new mother, I often sit with new mothers navigating the tender, raw space that comes after bringing life into the world—because I’ve been there too, and I know how disorienting, overwhelming, and lonely it can feel in those early days. There’s this beautiful expectation that motherhood should feel joyful—but for many, it’s layered with emotions that feel anything but. Postpartum depression is real, and it doesn’t mean you’re failing. It means you need support.

In this article, I’ll share five mindfulness exercises that can help soothe postpartum depression. Mindfulness isn’t a magic fix—but it can be a lifeline. These practices offer gentle ways to reconnect with yourself, regulate your mood, and make space for healing.They can be an incredibly supportive option alongside therapy, medical care, and psychotropic (medication) support.

Understanding postpartum depression

Postpartum depression (PPD) is a mood disorder that can affect women after childbirth. It goes beyond the "baby blues"—which are common and usually resolve within a couple of weeks. PPD lingers and can include symptoms like persistent sadness, irritability, difficulty bonding with your baby, fatigue, loss of energy, changes in sleep or appetite, feelings of guilt, worthlessness, and or inadequacy.

PPD doesn’t have one clear cause. It’s often a mix of hormonal shifts, emotional stress, lack of sleep, and personal history (like previous depression or anxiety).

If you’d like to explore anxiety support, Journal Prompts for Anxiety can be a helpful resource.

The role of mindfulness in mood regulation

Mindfulness—the practice of being present with your thoughts, emotions, and body without judgment, can support mental health in powerful ways. It helps regulate mood by bringing awareness to the present moment (instead of spiralling into worry or regret). It also works to reduce the intensity of difficult emotions by encouraging self-compassion. Research shows that mindfulness can reduce symptoms of depression and anxiety, making it a valuable tool in postpartum healing.

For more ways to weave mindfulness into your day, explore 20 Ways to Add Mindfulness to Your Daily Routine.

Mindfulness exercises for recovery

1. Mindful breathing is one of the simplest yet most effective practices. When your mind feels like it’s racing or your body feels tense, pause and bring attention to your breath.

Try this:

• Sit or lie down comfortably.
• Place one hand on your belly.
• Inhale slowly through your nose for a count of four, feeling your belly rise.
• Exhale gently through your mouth for a count of six.
• Repeat for a few minutes.
  
  

This practice signals your nervous system to calm down, helping regulate mood and ease anxiety.

2. Body Scan Meditation Postpartum bodies carry so much—not just physically, but emotionally too. A body scan helps you tune into your body with kindness.

Here’s how:

• Find a quiet space and lie down.
• Close your eyes and take a few deep breaths.
  Slowly bring your attention to your toes. Notice any sensations.
  Gradually move your focus upward (feet, legs, hips, back, shoulders, arms, hands, neck, face).
• If tension or discomfort arises, breathe into it gently without judgment.

This practice can help you reconnect with your body, which may feel foreign or neglected after childbirth.

3. Journaling with Self-Compassion can be a release—a way to process emotions that feel tangled or too big to speak out loud.

Try these journal prompts:

• "What am I feeling right now?"
• "What do I need to hear from myself today?"
  

For more prompts, check out Journal Prompts for Anxiety.

4. Guided Visualization uses your imagination to create a calming, safe space in your mind.

Try this guided visualization:

• Close your eyes and take a few breaths.
• Picture a place where you feel safe and peaceful—it could be a beach, forest, cozy room.
• Imagine the details: what do you see, hear, smell, feel?
• Spend a few minutes "there," letting your body relax into the scene.
  
  

This mental escape can be grounding when emotions feel heavy.

5. Mindful Walking, any sort of movement can be healing, especially when combined with mindfulness. Even a short walk can shift your mood. To make it mindful, pay attention to the sensation of your feet touching the ground while you walk.Notice your surroundings—the colors, sounds, smells. If your mind drifts, gently bring it back to the present.

If walking outside isn’t possible, even walking slowly around your home can be beneficial.

How to incorporate mindfulness into daily routine

In order to create mindfulness has a habit, it’s important to set yourself up for success. A good way to do this, is by creating a mindfulness in your home for these practices —a chair, a cushion, a spot by the window. Keep it simple but comforting (a candle, soft blanket, photo that makes you smile). It’s also important to remember to set realistic expectations for yourself. Mindfulness doesn’t need to be perfect. Even a few minutes can help. Some days, you’ll have more space for it. Other days, just taking three mindful breaths might be enough.

Mental Health Resources for New Moms

Support Groups: Connecting with others who understand what you’re going through can be deeply healing. Look for postpartum support groups in your area or online.

Professional Therapy Options: If mindfulness feels too hard to access on your own—or if you’re feeling overwhelmed—therapy can offer guidance and support.

At Wellnest, we have therapists from diverse backgrounds who specialize in maternal mental health. Explore our therapists or get help now.

FAQs:

How to help postpartum depression naturally? There are many great ways to help postpartum depression naturally. Mindfulness, gentle movement, balanced nutrition, sleep support, and connecting with others can all support healing. Therapy can also complement these strategies.

What are some coping strategies for postpartum depression? Coping stategies for postpartum include mindfulness, self-compassion, support groups, therapy, and reaching out to loved ones. Medication can also be part of the plan for some women—talk to a healthcare provider about options.

How to treat depression with mindfulness? There are a few different mindfulness practices you can use for depression, including mindful breathing, body scans, journaling, and visualization. These can reduce symptoms by calming the nervous system and fostering self-awareness.

How to help someone with postpartum depression? Helping someone with postpartum depression includes offering non-judgmental support, listening, and encourage them to seek professional help. Remind them they’re not alone.

No matter where you are on this journey, remember: healing is possible. Small steps matter. You deserve support, compassion, and moments of peace.