Postpartum Wellness Binder - Printables for Postpartum Depression & Anxiety

by Journals to Freedom December 12, 2019 4 min read

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Do you struggle with overwhelming and racing thoughts? Intrusive thoughts that cripple you, make your heart race and make you sweat? Do you find it difficult to enjoy activities, leave the house or maybe even wash your hair? I see you. I hear you. I've been there. I relate.

I am not shy about the fact the after the births of both of my children I experienced postpartum depression and anxiety (PPD/PPA).

Printables for Postpartum Wellness - Journals to Freedom

Printables for Postpartum Depression & Anxiety

Did you know that 1 in 7 women will suffer from maternal mental health disorders, like anxiety or depression, either during their pregnancy or postpartum? I am 1 in 7. Were you aware that men can be affected by postpartum depression as well? About 1 in 10 dads are. 

My own recovery journey from postpartum depression and anxiety consists of many puzzle pieces.  These have all been invaluable to my own ongoing recovery: 

  • Finding a therapist and psychiatrist I felt comfortable with and trusted
  • Finding the medication that worked for me (it was important that any medications were non-narcotic and did not interfere with  breastfeeding love the MommyMeds app
  • Having a support system in place (which includes my husband and mom friends who had been there & done that)
  • Incorporating my printables and journaling into my habits
  • Adding a magnesium, calcium, and zinc supplement into my routine

    It wasn't until after my second born, my son, that I began to integrate journaling into my routine as an important part of my ongoing recovery. I started to look around for printables specifically for Postpartum Depression & Anxiety, and while there are plenty of amazing printables for mental health, I couldn't find exactly what I was looking for. So I created it.💞 My Postpartum Wellness Binder was created out of necessity, love, and hope for moms who are just like you and me. I filled it with writing prompts, tons of different trackers (trigger, anxiety, sleep, etc.), coping tools, thought replacement practice and tons more. Slowly but surely, I crawled my way out of the darkness. Not on my own, and certainly not without tools. If I can do it, so can you mama.

    Postpartum Wellness Binder

    This  111 page Postpartum Wellness Binder is just another piece of the puzzle I keep talking about. I knew that if I needed a binder like this, there would be other moms out there who would benefit from it also.

    This Postpartum Wellness Binder will bring so much sanity and peace to your life! If it can do that for me, I believe it can do that for you too, mama!

    If you already have a binder around the house, it includes different sizes of spines to fit whatever size you have on hand…no need to go out and buy another binder. Just use one you already have and you’re ready to go.

    If you do need a binder, you can grab them from Amazon here:

    Some of My Favorite Pages

    It’s really hard to choose my favorite pages because they are all super helpful, but I do have a few favs. 

    10 Ways to Cope with Panic

    I love this printable page because it cycles me through 10 little steps that I can read and put into action when I am stuck in a panic attack. I find it helpful to make sure I am taking slow, deep breaths using my diaphragm while reading this sheet.

    Printable 10 Ways to Cope with Panic

    Understanding my Anxiety

    This page is another favorite of mine because, I know for me, anxiety is almost always rooted in fear. And being able to understand whether my fears are realistic or not is a huge step in the right direction to mitigate them. This helps my anxiety about the situation come down to a more manageable level.

    Printable Understanding my Anxiety Worksheet

    This Week I… (Celebrate the Small Things)

    This page is high on my favorites list. When I can look back at my week and see that I DID in fact accomplish LOTS of things, makes it really easy for me to tell that lying inner voice inside to shut up when it tries to tell me things like “I’m a failure” or that I’m not “productive or helpful”.

    Printable This Week I Tracker

    Trigger Tracker

    The trigger tracker is 100% on my favorites list. When I am aware of things, I can work on them. To use the trigger tracker printable, you first write down the date and time. Then list six things you did before being triggered. Now write down three symptoms or feelings you experienced. (The binder comes with an example and a blank version)

    Printable Trigger Tracker

    Postpartum Reflections

    I love these writing prompts! There are over 25 postpartum reflections writing prompts in the binder. Some are pretty deep to really get you thinking. <3

    Printable Postpartum Reflection Writing Prompts

    My Needs - Physical, Spiritual & Emotional

    I love this printable because, yes, sometimes, okay maybe a lot of the time, I need reminding that my needs are important too. I spend so much time taking care of everyone and everything else. It's okay to take care of me <3

    My Needs Physical Spiritual Emotional

    Letter to my Postpartum Body

    Did my body bounce back to its pre-pregnancy form? Heck no. Did my body do miraculous things? Heck yes! My uterus stretched and my organs rearranged themselves to make room. My arms have held my sweet babies and comforted them in hugs. What amazing things has your body done?

    My Body is Amazing

    Related Posts:

    Get Instant Access to the 100+ Page Postpartum Wellness Binder

    Postpartum Wellness Binder - Journals to Freedom Printables

    Please know that I am not a medical or mental health professional in any way. Just a mom who wanted to share a piece of her puzzle with other moms <3 

    **Thank you, Alyssa Truong, for the amazing photography!**

    Journals to Freedom
    Journals to Freedom


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