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Blue Skies

The Life With Baby Workbook

No matter how you enter parenthood, whether through giving birth, adoption, surrogacy or blending families, it is an emotional and logistical transition. And with all transitions there are ups and downs and adjustments.

The Life With Baby Workbook provides information and concrete tools to create a healthy pregnancy and postpartum period, and build a strong foundation to take care of yourself through all of parenthood. 

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Life With Baby is a Postpartum Emotional Wellness Plan and Educational Workbook. It provides parents with information, practical tips and a planning template for self care, support and emotional wellness during the postpartum period.

 The workbook focuses on:

  • Everyday basics that are often overlooked during the postpartum period including self care, building a support network, sleep and nutrition.

  • A mental health planning template for BOTH the birthing parent, and their partner/support person.

  • Education on Postpartum Mood and Anxiety Disorders, also known as PMADs (anxiety, depression, bipolar, obsessive compulsive disorder, and post-traumatic stress disorder) including what they are, symptoms for each, who is at risk, actionable steps to find help.

  • Practical coping skills & tools that help parents thrive during sleep deprived days and nights including tips for managing emotions, breathing exercises, journal prompts and affirmations.

Who Can Use The
Life With Baby Workbook?

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Anyone expecting a baby!  Anyone that already has a baby! Any mental health provider, birth professional, hospital, non-profit or any organization that supports perinatal people.

It does not matter if it's your first or sixth baby. Building a mental health plan is a necessity, not a luxury during the adjustment into parenthood. It is a continuation of care from pregnancy and childbirth to ensure the mental well being of parents is prioritized.



A pregnancy/postpartum mental health plan is especially important for people that need the following:

  • Having a baby after experiencing postpartum depression and/or anxiety after a previous baby

  • A parent with a history of anxiety, depression or trauma

  • Support after experiencing a loss, fertility treatment, adoption or surrogacy

  • Coping strategies to ease anxiety, depression or racing thoughts

  • Creating a mind and body connection for greater confidence

  • Support preparing birthing person and/or partner for the adjustments of parenthood

  • Empowering your partner/support person



Lactation Consultants

Community Organizations


OBGYNs / Midwives



How To Use The
Life With Baby Workbook


This workbook is for you! The more you put into it, the more you will get out of it

Take as much time as you need for each section


Ideally, this workbook would be completed during pregnancy, in collaboration with your support person and providers. However, it can be started at any point, even after baby arrives


Talk about ‘what if’ scenarios, and what exactly you would do if more help was needed. The plan is an opportunity to talk about feelings, concerns, triggers in neutral time and space before the arrival and chaos of baby


Share and talk about your plan with your partner, support person, OB, midwife, mental health provider, or anyone else on your birth team. Sharing it gives permission for your support people to check in with you us as needed 


Several of the pages in the workbook are meant to be completed and cut out to make them easy to share. Look for the scissors icon! 



This workbook is living document!
This means your mental health plan is flexible, it can change and grow as often as you need. Nothing is set in stone!

A mental health plan provides a sense of control. 

So much fear comes from the unknown when you become a parent. Creating a mental health plan provides a sense of control to feel prepared, proactive, and have actionable steps in place if more emotional support is needed. The goal is to avoid being in a situation where you need help and you do not know what to do or where to start.

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