Becoming a mom—whether through giving birth, experiencing perinatal loss, or adoption—is one of the biggest life transitions anyone can experience. It’s joyous, overwhelming, beautiful, and challenging, often all at once. And let’s be real: sometimes, the hardest part isn’t the midnight feedings or the diaper explosions. It’s figuring out how to feel like yourself again while navigating a whole new normal.
At Redefine Wellness, we’re here to empower perinatal women to thrive, not just survive, during this massive life shift. That’s why we love Jane Honikman’s 9 Steps to Wellness, a framework designed to help moms build a foundation for their mental health and well-being. Honikman founded Postpartum Support International (PSI) in 1987. PSI's mission is to promote awareness, prevention, and treatment of mental health issues related to childbearing worldwide. Jane's principles and practices are the foundation of the approach I use as the therapist at Redefine Wellness to guide and support my clients. These steps are practical, relatable, and yes, life-saving, when everything feels a little (or a lot) out of control.
Let’s break them down, mom-to-mom.
Trust me—I've been there.
1. Education: Knowing Is Half the Battle
Knowledge is power, right? Understanding what’s happening in your body, mind, and emotions postpartum can be a game-changer. That’s why we prioritize education at Redefine Wellness. Whether it’s talking about the baby blues, the reality of PMADs (Perinatal Mood and Anxiety Disorders), or just the science of sleep deprivation (more on that below), we make sure you’re armed with tools, not surprises.
2. Sleep: The Elusive Unicorn
Ah, sleep. Remember her? Barely. I’ll never forget when I could barely answer a simple question because I was too dang tired. Newborn tired is its own brand of exhaustion. Honikman gets it: sleep isn’t just a luxury—it’s a necessity for mental health. If you’re struggling to rest, we can help you figure out a game plan that works for you, whether it’s sharing shifts, napping during the day, or (gasp!) asking for help. Your brain will thank you.
3. Nutrition: Fuel for the Journey
Your body is a powerhouse—look at what it’s accomplished! But it still needs the basics: water, real meals (yes, more than toddler leftovers), and a little grace. Let’s focus on simple, nourishing food that fuels your healing and energy.
4. Exercise & Time for Yourself: Move, Mama!
Taking a walk, doing some gentle yoga, or dancing in your kitchen with your baby strapped to you counts as exercise. This step isn’t about bouncing back—it’s about finding joy in movement and carving out some time just for you. You deserve it.
5. Non-Judgmental Sharing: Find Your People
We’ve all got that family member. You know the one—always ready with unsolicited advice about feeding, sleep training, or how you should be doing things. (Thanks, Aunt Linda, but no thanks.) Finding your village—friends, a support group, or even just one understanding person—is crucial. Sharing your feelings without fear of judgment can lift a massive weight off your shoulders. This is one of the biggest transitions of your life—you shouldn’t have to navigate it alone.
6. Emotional Support: Feel All the Feels
Honikman reminds us that postpartum is a time to feel supported, not judged. Whether you’re grieving a loss, feeling overwhelmed by mom guilt, or just missing your old self, emotional support is essential. Therapy can be a lifeline here—an outlet where you can process all the complicated, messy, beautiful emotions.
7. Practical Support: You Can’t Do It All
Meal trains, diaper deliveries, or just someone to hold the baby while you shower—practical help makes a world of difference. Don’t be afraid to accept (or ask for) help. Redefine Wellness connects clients with local resources to ease the load, whether it’s finding postpartum doulas, lactation consultants, or support groups.
8. Referrals & Resources: There’s a Team for That
Sometimes you need a specialist—whether it’s a lactation consultant, physical therapist, or psychiatrist. Knowing where to turn can save precious time and energy. At Redefine Wellness, we tailor referrals to your needs so you’re never left navigating the system alone.
9. Plan of Action: Your Map to Thriving
Honikman’s final step is about creating a personalized roadmap. What does your wellness look like? How do you want to feel? Together, we’ll build a plan that helps you get there, one small, achievable step at a time. This isn’t about being perfect; it’s about finding your new normal.
Your Postpartum Village Awaits
At Redefine Wellness, we know every mama’s journey is unique. That’s why we tailor treatment to meet you where you’re at, using Honikman’s nine steps as a foundation to help you thrive. You don’t have to go through this transition alone, and you don’t have to settle for just getting by. Let’s work together to redefine what wellness looks like for you, postpartum and beyond.
Ready to take the next step?
Reach out today—your journey to thriving starts now. I'm so happy you're here!